Rider Fitness

[Brydie]

Hi all!

Just competed in my first event in about 10 years yesterday! It was my young horses first event also. Cross country map if you’re interested https://app.crosscountryapp.com/camden/fqjtei?base=satellite

Either my memory is terrible or it seemed a lot tougher than the events I used to compete at in NZ! This was Australia EvA60 (US equivalent of Intro). It was max distance - 2km (1.24 miles), optimum time of 5.43, had to go up and down a big hill twice. We were way over time because my cardio fitness just wasn’t there (plus we had one stop at fence 9).

Now, I hate cardio exercise but if I want to continue this sport it looks like I’m going to have to start doing some! I’m quite strong as I love to lift heavy weights, but this is not helping me on the cross country course!

What would everyone recommend being the minimum cardio exercise per week? Are certain forms better than others? What does everyone else do, and how do they fit it in their busy lifestyles??

[mychestnutvalentine]

Hello! We must have the same growing pains as I moved up from Beginner novice to novice and realized my days of just riding with no outside of horses physical activity is over. I was really winded by the end of my XC with little influence on my horse= not safe. However I work full time and have a commute so going to the gym after work is impossible.
I bought the Jillian Micheals 30 day shred dvd as well as some other quick work out tapes. They are simple and you only need 5 lb weights. So far I’m down 15lbs with 20 more in mind. I try to work out after work everyday.
I have heard great things about Orange Theory fitness.
Good luck!!!

[Willesdon]

I find swiming is useful, easy to fit in around daily life and really builds fitness.

[AskMyAccountant.17]

I’m riding at the intermediate level, and I’m not getting in near the cardio that I’d like. I do try to implement 10-15 minute yoga from home every morning (I just set up a Youtube Video) But, I’m also pretty active at the barn and walk quite a bit.

Outside of cardi/fitness, I noticed that my “fitness” or ability to star sharp on course came so much from lowering my anxiety before and on-course and breathing! I remember when i ran my earliest Preliminaries, I was so terrified. half-way, 3/4 of the course I was just beat. (This was several years ago) At that point, I was actually very fit, running a few miles each week, multiple yoga classes. I then had to focus on my mental training, how to lower my anxiety, continue breathing, and keep a steady focus on course. I really believe that now that I’m more comfortable at the level, I don’t tire myself like I use to.

I don’t want to discount fitness at any level, I’m continuing to strive on my own fitness level, as I get so fatigued in dressage and am working on stregthening my core.

But, food for thought.

[Brydie]

@Willesdon

I find swiming is useful, easy to fit in around daily life and really builds fitness.

Ooo this is a very good point! My heart rate was really high before hand (looking at my fitbit it was around 98 when I was just sitting in a chair before I needed to start getting ready and went up to something like 140 as I walked over to the cross country start).

[Brydie]

@AskMyAccountant.17

I’m riding at the intermediate level, and I’m not getting in near the cardio that I’d like. I do try to implement 10-15 minute yoga from home every morning (I just set up a Youtube Video) But, I’m also pretty active at the barn and walk quite a bit.

Outside of cardi/fitness, I noticed that my “fitness” or ability to star sharp on course came so much from lowering my anxiety before and on-course and breathing! I remember when i ran my earliest Preliminaries, I was so terrified. half-way, 3/4 of the course I was just beat. (This was several years ago) At that point, I was actually very fit, running a few miles each week, multiple yoga classes. I then had to focus on my mental training, how to lower my anxiety, continue breathing, and keep a steady focus on course. I really believe that now that I’m more comfortable at the level, I don’t tire myself like I use to.

I don’t want to discount fitness at any level, I’m continuing to strive on my own fitness level, as I get so fatigued in dressage and am working on stregthening my core.

But, food for thought.

Ooo this is a very good point! My heartrate was sky high beforehand even just sitting in a chair while I was waiting before I needed to get ready (just below 100 according to my fitbit) and shot up to around 140 just walking over to the cross country warm up.

[millerra]

When the lockdown hit - I got a membership to beachbody. It sounds corny but I’ve done 21 day extreme, 80 day obession and am starting piyo. All of them hit strength training, flexibility and cardio with a strong component of core. I honestly think my riding - from dressage to galloping - has massively improved with this training. It seems to check all the boxes for riders…

[eightpondfarm]

i have some beginner horses that i take on long fast instructional walks up and down our hills and through woods and across creeks here on my farm. ME walking on the ground with them learning how to be good little citizens in a halter. I take a horse-a-day on a walk. These hills keep me in good condition. (not to mention the barn cleaning/sheep and cattle tending/fence mending other things i do). Plus yoga and tai chi. I’m 66 and i’m in great shape (knock-on-wood)!

[Nova2000]

@Willesdon

I find swiming is useful, easy to fit in around daily life and really builds fitness.

i second swimming as an amazing exercise, alas it is not easy for me to fit in around daily life here. The gyms are all so expensive, the YMCA is the most affordable. They have limited adult swim hours, and right now with the covid restrictions, you have to pre-schedule your time. My schedule is so erratic, I don’t know far enough in advance when I will be able to book a swim, and by the time I try and make a reservation all the lanes have already been reserved. I actually just last month finally put my membership on hold, because I’ve been paying monthly and not being able to use it.

Bicycling is also great exercise. Works the legs and gets the heart rate up. You can work slow on muscles in a high gear, or switch it Ip to fast in a low gear for more cardio.

[cocopuff]

I like this plan for getting into running and it only requires 30 minutes of time, 3 times a week. Despite the name I actually find it easier to get into running using this plan over the more well-known Couch to 5k plan.

https://beginnertriathlete.com/discussion/training/training-plans-view.asp?planid=21

[FitToBeTied]

rowing and elliptical work.

[Ruth0552]

Grumble. I don’t want to talk about it.

I think I need a dog.

[sophie]

@Ruth0552

Grumble. I don’t want to talk about it.

I think I need a dog.

This made me laugh!

I am grateful that I do have a dog, otherwise I would not be getting my daily exercise. Since I don’t event anymore I lack the motivation to exercise, especially in front of the TV (during lockdown)…but it’s embarrassing when you have to ask your dressage instructor for breaks during canter work :o

[anon55755751]

OP are you already doing trot/canter sets over terrain as part of your regular training? In 2 point? Work up to cantering the entire course length without the jumps.

I run with my dogs regularly, which has been fine for baseline cardio, though I’ve plateaued at this point and don’t enjoy it enough to push for more right now (going into winter).

I’m thinking about setting up sprint and agility exercises in my basement for winter training: https://www.verywellfit.com/best-agility-drills-for-athletes-3120599.

Getting in some 2-point gallops may be more fun though…

[Manybees]

Run. It’s the lazy person’s cardio. You don’t have to drive to the gym or commit to a scheduled exercise class. You can fit it in to a full day. Straight out the door three or four times a week, done! I also recommend following a walk/run program to build up your stamina- there are lots available online for free.

[dresssagediva]

of course cardi to build up the stamina but also work on muscles and weights, it will have an amazing inpact and make riding that much easier. its also easier to ride along with the horses movements

[AnastasiaBeaverhousen]

Jump rope, a good pair of athletic shoes and depending on your age, a box of Depend.

[initiate1987]

@Brydie

Ooo this is a very good point! My heartrate was sky high beforehand even just sitting in a chair while I was waiting before I needed to get ready (just below 100 according to my fitbit) and shot up to around 140 just walking over to the cross country warm up.

I was exactly like this for a long time, and probably still am, but I haven’t shown in a few years. I would get off course unable to catch my breath and feeling weak in general. I was really embarrassed by it and it made xc miserable.

Before I did my last event, just a one off beginner novice one summer where I had money and my horse was fit, I really focused on making sure I was fit as I wanted to actually enjoy xc. I think I did 30 mins on an elliptical 3x a week with resistance intervals and built up to being able to do the full 300 Abs (if you Google it, a picture will show up with the exercises). I also did as much half seat as I could while conditioning and during my non-dressage rides so that I could hold it for 10 minutes straight at least.

The result was that I felt fully in control of myself on xc and felt great when we finished, even with some nerves. I think it can definitely help with the anxiety when you know that your body can support you even if you’re nervous.

[Daniel165]

Thanks for the community answer, It will be helpful to me.

[Foxglove]

Like others when Covid hit, I got into fitness at home —do 1 hour (30 spinning, 15 core, 15 strength/core) each day – it has greatly improved my over all health (lost 35 pounds, built some good looking muscle in my core and arms), made me happier (really, each morning when I finish, no matte what happens the rest of the day, I feel good that I did it), and improved my riding!!! Can hold a two point about forever. I never liked “going to the gym” so home workout is for me! I set up a corner of my family room with a bike, mat, fan, and a tablet so I can watch Peloton classes --started with 20 min a day and now up to one hour.