I haven’t seen a topic like this since I’ve been here so I thought I’d start one since it’s been of interest to me lately. What do you guys do to get in shape for riding? What kind of cardio/strength training (and I mean OFF the horse). Please let me know!!
Planks are awesome! They hurt like heck the first couple times you try it, but after a while it isn’t as bad. I felt like I had results pretty quickly, too.
I spin 2 days a week or road bike (60-90minutes)
I do a 20 minute ab workout 2-3 times a week that focuses on long and strong
I kick box once a week (60 minutes)
I lift weights 2 times a week (60-90 minutes heavy weights)
Not all of this is specifically because I ride, but being FIT is a paramount as a rider that works several horses a day.
Yeah, I don’t find it matters too much WHAT I do fitness wise just as long as I am fit it helps tremendously with my riding. This is especially important since I travel a lot of work and my saddle time is limited.
I run (ok jog), do the elliptical, walk hills, ski machine, and lift weights. I like to vary it so I don’t get too bored.
Since I do jumpers, I’ve found sprints/high intensity intervals to be useful. I don’t want to still be winded when that buzzer sounds for the jump-off!
I do a lot of interval training, plus I run two miles a day (5x a week) and lots and lots of planks and lunges!
I swear by yoga. It keeps you flexible AND strong - both a must for being an effective rider.
I definitely agree with yoga because it helps your flexibility, but all exercise is great for riding! Being fit, like many people have already said, is most important. Core exercises are wonderful!
I will third yoga. I just started attending a class a few weeks ago after fellow riders and my trainer suggested (demanded) I go. I was really skeptical. However, besides just flexibility and strength, the instructor definitely helped me establish a better posture and position in the saddle.
(The instructor in Middleburg, VA caters to riders, and incorporates exercises that help you in the saddle!)
I’m a runner as well as a rider. About 5 miles 4 or 5 times a week. I always say I ride because I love it but I run because I love to eat! However, the running really helps with endurance and has helped me focus on my breathing while riding. (I used to hold my breath for the entire course. Trust me, not a good idea!) I cross train once a week, exercise DVD for light weight training, swimming in the summer or just a romp with the pups!
I used to run, but my knees no longer tolerate it, which is fine by me because I hated it :lol:
I found that spinning made a huge difference in my riding and I really enjoyed it, but it also made my boots get really tight around the calf because I muscled up! It’s a great workout though.
I run as well. 3-5 miles 4 times a week usually totaling 15-20 miles/week.
I run also-- usually 3-4 mi 1-2x a week, sprints 1x a week, and a long 10-12 mi run on Saturdays (I’m also training for a half marathon). Then I do pilates or weight training 2x a week and yoga 1x a week.
Up until a month ago, I had not ridden since August of 2012. However, I have been biking and running since then. When I got back in the saddle in July 2013, I had NO issues of being sore/having weak legs in the saddle or after I rode.
i am another one voting running and biking!! Just completed Pelotonia yesterday (google it! Fundraising even for cyclists to raise money and all proceeds to to cancer research! Over 11million raised this year alone!), and ave done several 5ks all year. I’d say I’m in better shape now than when I just rode all the time!
I hate running, but I do feel I need to start a HIIT program soon to help with cardiovascular fitness.
I currently work out twice a week and focus mostly on strength training. I target my core (abs and back), my legs, and my arms. The biggest thing that has helped with my riding is working on upper back, lats and shoulder strength to help keep those shoulders pinched back.
I’m not as consistent about abs as I could be. It’s easy to forget to work them when they’re as strong as mine are. However, when I do work my abs, I do stuff like this:
- Incline reverse crunch
- Planks
- Vertical knee raise
- Seated twist with medicine ball (currently at 20# for 20 reps)
- TRX exercises (there are several, look the up)
For my legs, I’ll do barbell squats, split squats and weighted lunges. That’s my current regime, anyway. My old regime, which I felt worked better, involved pulling a weighted sled across a gym with proper form (basically lunging for each step). The cardio in the sled pulling really helped and I felt like I was getting more strength with less bulk (this is probably because I was also burning fat while doing it rather than SOLELY building up muscle).
Last summer when I was more fit than I am now, mountain climbers and burpees were done almost every day, as well as pushups. After a recent concussion I’ve had to put a hold on them.
I joined a gym last year specifically to gain strength in riding. I compete at the 3’6/4’ level and found that I am often competing against professionals who ride multiple horses every day of the week - and I only ride one 3x a week! I listed my fitness goals as increased upper body and core strength. I felt as though my legs just needed maintenance.
Two months after joining the gym, I rode in a Greg Best clinic and it was commented at the end that I was the strongest rider he had seen all weekend. I rode with him again last weekend (1 yr 1 month into gym membership) and the same comment was made, with a nod to my upper body control.
I’m now dating (living with) a personal trainer. He watches me ride and builds me strength workouts based around what he sees and what I feel when riding. I think ALL kinds of strength training are good for us horseback riders (if you’re gonna control 1000+ lbs, you might as well be able chuck a few lbs around at the gym!) but I’ve listed a few things that I have found PARTICULARLY helpful:
Seated cable row.
There are a few different hand grips you can use on this. I don’t actually know their legit names, but the one I like most I call the triangle bar ;). It looks like a triangle and keeps your hands about 6" apart - similar to where they would be if you were riding. I find this one great for detecting weakness/uneveness in my core: when you “woah” on your reins do you twist to your stronger side? You might find yourself twisting through your shoulders or your hips on this as the weights get heavier. Work at the highest weight possible where you are able to keep even, correct form.
Good mornings.
This uses a barbell. Do a youtube search and you’ll find it’s a lot like sitting up from jumping position to a seated position… with weight. LOVE them because I can go heavy thanks to what strength equestrianism has already gifted me.
Calf raises.
Don’t just raise. Stand on something and drop down through your heels as if you were riding. Then raise. People at the gym will think you are crazy because it hurts so much more … but it will be so much more applicable to your riding!
Wide-stance leg press.
I used to do the leg press with my feet shoulder’s width and my toes pointing straight forward like the darn picture told me too. To better work your upper, inner thigh (which you use when riding!), position your feet as if you were riding, horse’s width apart with your toes at about a 45 degree angle.
Abductor/Adductor machine.
I used to thing these machines were godsend for equestrians. Squeezing weights together with your thighs? Helloooo! However, I found out that most people do these wrong - and to get your legs as wide as needed for the machines to really do their jobs … well, you need to be flexible. So I recommend skipping these in favor of some other activities.
I change my routine every 8-12 weeks. But wanted to share some things I’ve found particularly useful =]
I, too, am a runner. I am training for a half-marathon next month.
[QUOTE=TwoDreamRides;7121816]
Abductor/Adductor machine.
I used to thing these machines were godsend for equestrians. Squeezing weights together with your thighs? Helloooo! However, I found out that most people do these wrong - and to get your legs as wide as needed for the machines to really do their jobs … well, you need to be flexible. So I recommend skipping these in favor of some other activities.[/QUOTE]
I used to do these machines at the gym when I had a membership - can I ask how wide your legs need to be for them to be effective? I’m curious now, because I never noticed a big difference, so I’m wondering if I’m one of those who was “doing it wrong” :lol:
[QUOTE=WannabeDQ;7117757]
I swear by yoga. It keeps you flexible AND strong - both a must for being an effective rider.[/QUOTE]
Yep! And grounded too.
I just love going for looooong walks and hikes. I have no interest in the gym these days.
[QUOTE=Tuesday’s Child;7123396]
I used to do these machines at the gym when I had a membership - can I ask how wide your legs need to be for them to be effective? I’m curious now, because I never noticed a big difference, so I’m wondering if I’m one of those who was “doing it wrong” :lol:[/QUOTE]
I’ll ask him if there’s a scientific way of telling. I know I would spread 'em as wide as I could… and then have to physically pull my knees apart to get them wide enough for starting position. Lol.
