Arm pump; you know what I’m talking about. It doesn’t matter if you hold down a desk job and live for the weekend ride, or you’re sponsored to go out and kick butt, if you ride, arm pump is an issue. Even pros aren’t immune from it. But it’s a critical issue for them since their careers demand that they perform well. How do they deal with the arm pump issue?

First and foremost, they anticipate what’s coming up ahead of them on the track. Being prepared will allow you to minimize any trouble. The key here is to constantly stay aware. The next bit of advice involves your positioning on the bike. When you ride with a forward position, with your upper torso above the bars, it will work wonders for you. What happens is that the bike is pushing you, rather than pulling you.

The next thing you can do is pay attention to positioning. Use your legs to put the squeeze on the bike. This way you can give your whole body a leading role in guiding your bike – there’s no reason to let your arms do all the work. And remember to breathe. It’s very tempting to hold your breath and cramp up; in fact it’s natural. But lack of oxygen in your blood is one of the things that contribute to the pump.

And finally, nothing can take the place of good, old fashioned hard work. Train, train, and then train some more. The more at home you feel on the bike, the more natural your form will be and this will be reflected in your technique and performance. Just like everything else in life, preparation and homework is everything on race day. Just let it flow!