How to Get Rid of Arm Pump - Explained by Dr. McGinley 

I was struggling with this a lot in the first year I started hobby racing, but eventually got rid of the problem completely. What really helped me, are these things (not sure I can put order of importance to them): 1) stretching routine for my forearm flexors 2) strengthening routine for my forearm extensors (I learned that like carpal tunnel syndrome it is a problem of muscular imbalance between overworked flexors and weak extensors) 3) cardio routines - I do intensive 1-3 hr MTB rides and it helps with overall blood circulation. When I do a workout 2 days before a race, my body gets into pace very fast. 4) putting the brake and clutch levers to (almost) horizontal position - this made a huge difference. Esp. when racing I have to be able to work from all positions on a bike. Before I got used to putting them down to be comfortable when standing, but when you need to put your body at the back of the bike if levers arent horizontal, then you end up holding handlebar with your wrists bent down. 5) staying relaxed during the first minutes of a race - trying to lower adrenaline/anxiety, reminding myself "keep calm, keep calm, relax the grip" 6) ride with my legs and core as much as possible and NOT my hands...balance balance balance and countering acceleration with body position. 7) after getting used to riding difficult stuff in standing position, learning to tackle more and more technical sections while sitting:) 8) and getting good grip on that seat (I use One Gripper and love it)

It normally takes me 20-30min of riding before I'm properly warmed up. Any hard riding before that and I'm straight into arm pump hell. What has worked for me is warming up off the bike (note: not stretching, but mobilising and getting the blood flowing), and forcing myself to take it easy in the first bit of riding. Also trying to remember not to white-knuckle the grips helps a lot! Squeeze with your knees!

MATT SPEARS "NATIONALLY KNOWN ON THE MICROPHONE"...(4:20 🏁)