physical fitness for eventers

[WilfredLeblanc]

Can anyone recommend a training program specifically for eventing fitness--namely for the rider?

[snoopy]

cigarettes and coffee worked for Mark Todd for many years....

[Speedy]

Pilates (on the reformer) is really great for core strength.

Squats (walking, endlessly) are great for leg strength.

I also like swmming for cardiovascular and feel like it does a lot to stretch and elongate my muscles. It also burns a lot of calories really fast, compared to other sports.

Pilates and swimming both help me alleviate back pain, btw, which is a nice side benefit that running or whatever doesn't have.

Now I feel guilty, I have been so busy at work, it's all I can do to ride, let alone work out, in the last couple of weeks!

[purplnurpl]

crossfit

[KCsToo]

In addition to what others have said, I would recommend some kind of endurance exercise when speaking to Eventing specifically. (Those are some long weekends!)

Note: I am no expert! :lol:
This is based on just my own experience, and I have Eventing friends who get no other exericse apart from riding...

[JER]

How about mountain unicycling (http://www.youtube.com/watch?v=1uPznTbus3g)?

(And your hands will be free for coffee and cigarettes. :D)

[bip]

How about mountain unicycling (http://www.youtube.com/watch?v=1uPznTbus3g)?

(And your hands will be free for coffee and cigarettes. :D)

I am not making this up. On the old FitDay (www.fitday.com), one of the categories of exercise was "unicycle" (they've recently changed and I'm not sure it's still there). And somehow they didn't have "elliptical".

I'm more of a "recumbent unicycler" myself!

[tbeventer]

When I'm not riding, I'm rock climbing. Most larger cities and even some smaller towns have climbing walls and they'll teach you the ropes. haha Climbing is an incredible all around sport that will develop your core better than most anything else. It also burns a ton of calories and works wonders for your arm strength. Then, if you take it outside, many times you're looking at upwards of a 30 minute hike... sometimes up to 3+ hours! Add the weight in that you're carrying and you have a full body and mind workout!

Plus, climbing is outstanding for any SINGLE women out there. There are tons of HOT climber guys that will be more than happy to play ropegun for the day or belay you because there are very few women that climb... let alone well!

I tried to give up riding and focus solely on climbing for about a year, but when I went back to riding, I was stonger and able to give my horse a much better ride. Plus, my mindset was in a better place when it came to jumping around technical or large courses.

However, if you have issues with heights, running 3-4 days a week and light weights 3 days a week will also help keep you fit. Studies have shown that to have an effect on your cardiovascular system, you need to do upwards of 40 minutes of cardio 4 days a week. Obviously, don't start off with that unless you are in good physical condition. If you are unfamiliar with any workouts, it is best to seek advice and help from a trained professional at any local gym.

Good luck!

[LLDM]

cigarettes and coffee worked for Mark Todd for many years....

Yeah, worked for me for many years too. Not so much anymore. Too many B-days. :rolleyes: God I miss my cigs.... I fear the coffee may not last either! :eek::cry:

Seriously though, a combination of cardio (jogging, biking, treadmill. etc.), strength training (dumbbells, barbells, resistance bands, etc.) and flexibility (Yoga, Pilates, Alexander, etc.) exercises are the key. That and a diet that isn't horrible. I know it sounds like a lot, but 20 - 30 minutes a day 5 or 6 days a week will get you into good shape! Get a good book like Body for Life or Body for Life for Women.

Barn work and riding have always kept me pretty healthy. But having to go through PT for my ACL has really changed my outlook. Structured exercise is way different and makes you look and feel much better than horse stuff alone. I never woulda thunk it - but it's true!

But remember, you have to learn how to exercise just like you have to learn to ride. There are ways that work and are effective and ways that just don't. Honestly, you need a bit of self-carriage for both. But I am finding some real synergy here and am turning into quite the convert!

Gosh, Medical Mike is right!

SCFarm

[clivers]

cigarettes and coffee worked for Mark Todd for many years....


Don't forget Ginny Leng! I used to laugh my a$$ off at the Horse in Sport video that showed her discussing her fitness regime of "700 skips a day" in one frame and then chain smoking in the next!!!

[Blue Yonder]

A second vote for crossfit. You'll be stronger and fitter than you thought possible. Workouts of the day are available online daily for free, kick your butt, and produce fabulous functional fitness.

[Sightunseen]

I personally am obsessed with the nordictrak treadmill, not that I can afford one, but my parents like to splurge on fun things like this and they like 10 min away. I like it because you can do a bunch of different types of workout, when I was at my dr I read an article that says that your body can get to the point that the exercises are so routine that they really aren't exercis, so i like to change it up a bit. When my mom was riding endurance she used to only consider herself fit if she could run 7 miles in 49 min....yes that is 7 7 min miles back to back....

[snoopy]

Don't forget Ginny Leng! I used to laugh my a$$ off at the Horse in Sport video that showed her discussing her fitness regime of "700 skips a day" in one frame and then chain smoking in the next!!!


The woman could put away 20 silk cut in a blink of an eye.

[texang73]

Running... and not necessarily hard-core running, just an easy 30 min 4x a day... and you can build up slowly (walk 3 min/run 1 min etc)... Helps with fitness and wind...

But I'd like to look into this crossfit... where can I find it?

And yes tbeventer, rock climbing is great. I used to climb 3x week when I lived in NoVA, but now that I am in Houston, the only rock gym around sucks, and I'd need a partner (no auto belays)...

[Sannois]

cigarettes and coffee worked for Mark Todd for many years....

And it has not helped my riding one bit!
God that man is lovely to watch ride. I know he did not win a medal but damn Hes still tops in my book, what a horseman. :yes:

[SuperSTB]

Plus, climbing is outstanding for any SINGLE women out there. There are tons of HOT climber guys... belay you


It's been a long time...

Belay me baby!

sorry could NOT resist that one.
I tried rock climbing in college- couldn't get over the height thing.

[clivers]

The woman could put away 20 silk cut in a blink of an eye.


mmmmm. silk cut.

[medical mike]

Key is to get off the horse and create a plan!

Find your training heart rate and IMO a non-to minimally weight bearing way to get it there (mountain unibiking should be next X-games sport)

and

analyze your physical needs (ie, manage back pain, etc) and set out an exercise plan to address those.....

That said, data says basic exercise program should be (I've added one new exercise and one "game")
Learning posture control on an exercise ball
Standing chest press and row with tube resistance
Straight and bent knee heel raise
Slideboard footwaves/squeezes
Drop Press (tube resistance varies depending on need)

new:
Side plank (may need to start with sidelying abduction, 3 position)
Make yourself a balance beam~6' long for walking back/forward, side stepping and pivot turning.

Thank you very much LLDM for the plug!!!

Regards,
Medical Mike
equestrian medical researcher
www.fitfocusedforward.us

[WilfredLeblanc]

A second vote for crossfit. You'll be stronger and fitter than you thought possible. Workouts of the day are available online daily for free, kick your butt, and produce fabulous functional fitness.

Can you post a link to the daily workouts? Many thanks. I'd like to check it out.

[kookicat]

I walk a lot. When I was competing at Inter., I was walking around ten miles a day. A lot of that came from barn chores, hand walking horses. It really helped my fitness.

[Blue Yonder]

Here you go, WilfredLeblanc: www.crossfit.com
It's a good mix of cardio and weight training. Today is a max weight day.

Every 4th day is a rest day. You need them. :-)

[AmandaandTuff]

I wish I could swim, it'd be so much easier than what I do.

When I wasn't laid off due to injury, I rode my bike and ran. I'd alternate between that every day during the week. When I ran, I jogged a little, sprinted a little, and jogged a little again. I remembered hearing from my doctor that it was more effective to run full out for short periods of time than to just jog. I'd do the same consept with the bike, slow for a bit, fast as I can for a bit, then slow again.

Then one day on the weekend I'd do things like sit ups, jumping jacks, push ups, etc. For a while I was pretty dang fit :) then injury after injury requiring bed rest left me to what I am now :( but I'll be back!

[Robby Johnson]

Pilates (on the reformer) is really great for core strength.

Joe Pilates intended for anyone practicing his "Contrology" to eventually be strong enough to do all of the work on the mat. He designed the apparatus (Reformer, Cadillac, Chair and Barrels) to assist is strengthening deficiencies to get the client there, or at least to allow them to perform a variation of the movement/exercise. Working against the springs on the apparatus does provide a certain degree of resistance that is great for overall toning but, as a Stott Pilates-trained (and hopefully soon to be certified!) instructor, I gotta say I think you make the most gains in strength on the mat.

Also, I have to admit, I just ate 3 pieces of strawberry cake. OK, I feel better for saying it.

Other fantastic exercises can be done with stability/medicine balls, and even weights. I think it's important that no matter what you're doing, you're doing compound movements that challenge stability and integrate muscular contractions.

I just ordered some gymnast rings for my pull-up bar at home. I cannot wait to start using them!

[Jupes]

Also, I have to admit, I just ate 3 pieces of strawberry cake. OK, I feel better for saying it.



Right on.
I never eat less than 3 pieces, whenever there's cake!

[WilfredLeblanc]

Here you go, WilfredLeblanc: www.crossfit.com
It's a good mix of cardio and weight training. Today is a max weight day.

Every 4th day is a rest day. You need them. :-)

Thanks a million!

[poopoo]

Some of the riders I see could start by just moving their asses......

[Tuckertoo]

Anybody heard of this?http://www.tackntogs.com/ME2/dirmod.asp?sid=B4519C954EC14BEF870742A603EE1C26&nm=Books'n+More&type=news&mod=News&mid=A3D60400B4204079A76C4B1B129CB433&tier=3&nid=99F9504036AE4D228A769EF982C36E44

We saw it at the book store one day and picked it up. It looks interesting and makes sense so I'm going to try to do the routine. We'll see how it works.

But yeah, I've been trying to get on a fitness program for a while now. I'm getting really mad at myself because I'm so lazy that I say I'll do it but I never do. Running kills my shins and feet (at 15, that's not a good sign. I've already been to the podiatrist and have to wear special inserts, ugh) so I hate running. I like swimming, but trying to get to the pool every day is hard.

I've been giving biking some thought. I need to look into it.

Honestly, though, I just need to get my butt in gear and do something, because I'm seeing bad results in my rides because I'm not fit enough.:no:

[artienallie]

Other fantastic exercises can be done with stability/medicine balls, and even weights. I think it's important that no matter what you're doing, you're doing compound movements that challenge stability and integrate muscular contractions.

I'm in physical therapy for my knee (ACL reconstruction) and my therapist just started me doing some stability and balance work on a bosu ball. Simple things, like one foot on stable ground and the other on the bosu, lifting a medicine ball straight out in front of you as you do a teeny squat. Absolutely impossible to do without using your core! I SO wish they'd come out with a generic bosu! I'd do those every day, they work so much of your body.

[Outfox]

I feel the need to plug that two-wheeled thing with a chain that everyone has, the bicycle.

I thought I was fit until I started riding my bicycle. Part of it is that CA is not flat.:eek: So if you ride any distance you will find a hill. And this is where the real fitness training begins. Learning to climb a 1000 ft. hill will definitely improve your fitness.

When I completed my first 100 mile ride, it was easy to feel the difference it was making in my daily barn duties.

My suggestion? Try riding your bike to/from the barn. And if you live on the farm, then ride to the store with fork-bags for your groceries. Yeah it won't work for frozen foods.:sadsmile:

[Crazyabouteventing]

Never really having done it but I can see the many values of Cross Fit. Its a whole body approach that creates value for equestrian competitors of all sorts.

Im an endurance sort of person so running 3-4 days a week and maybe two light weight sessions a week is a good start for me.

Add some barn chores, especially when there is hay to be stored and your are off to a good start.

Not many mentions of diet so far, pointless really doing anything if you shove a bucket load of junk food and red meat down each day. Think like a athlete when exercising goes well in the kitchen too. As always mentioned 'you are what you eat!'

[LLDM]

CrossFit... Yikes!!!!

Don't start people out there! They will run away screaming from exercise the rest of their lives! You wouldn't do that to your horses would you? That's some advanced stuff!

Man, just buy a beginners Yoga/Pilates kit with a balance ball, a mat and the 20 minute workouts DVD and have some FUN!!! You will be amazed how fast you will start feeling better (and not be in excruciating pain) and want to do more - to step it up.

But hey, thanks for the crossfit link! It will come in handy when I'm training for my first Long Format One Star - and riding 3 horses in it! <kidding! - about 3 horses, no the LF*>

SCFarm

[Dawnd]

But yeah, I've been trying to get on a fitness program for a while now. I'm getting really mad at myself because I'm so lazy that I say I'll do it but I never do. Running kills my shins and feet (at 15, that's not a good sign. I've already been to the podiatrist and have to wear special inserts, ugh) so I hate running. I like swimming, but trying to get to the pool every day is hard.

I've been giving biking some thought. I need to look into it.

Honestly, though, I just need to get my butt in gear and do something, because I'm seeing bad results in my rides because I'm not fit enough.:no:

I'm working with a friend who's a personal trainer to combat my laziness...here are some tips that she gave me to try to make it easier for me to keep at it.

1. Don't think "I have to work out for X minutes today" but do just get yourself moving. 10 minutes is better than no minutes. Walking is great, easy to do and if you can just start walking you'll often find that you're up to 30 minutes pretty easily.

2. Put a calendar on the fridge in plain sight and mark it for when you do exercise for 30 minutes or more.

3. Don't focus on a huge list of strengthening exercises to do as that's overwhelming. She gave me 3 exercises - plank, bridge and total body (squat, curl and press in one) plus a balance exercise. This way I know if I have a few minutes I can fit any of these in.

It's best if you can focus on a goal, like a scheduled event in the future that you can really keep your eye on.

On a side note, whatever is in our horse-crazy genetic make-up might predispose us to being slightly opportunistic (perhaps seen as lazy). After all, our cave-dwelling ancestors were the ones that eyed that a crazy horse and said "It would be much easier to ride then to walk".
:)

[Sannois]

Some of the riders I see could start by just moving their asses......

Was fit and firm for many years, but turning 50 and being a woman with those ghastly hormonal changes has made me flabby, and no metabolism.
I used to be a devote exerciser. Its hard when things hurt and your body does not do what it used to. really depresses me! :no:

[clivers]

Recently, inspired by Jimmy Wofford, I tried to "sit against a wall" with a 90 degree angle behind my knees and hold it as long as my next event's optimum time. I was pretty cocky about it as a lifelong skiier and currently riding 3 horses a day. I didn't make it 1 minute. Pathetic! Really showed me how unfit I am!

[glfprncs]

I'm a former ski instructor, I have a left knee with some small tears that aren't ready for surgery yet, so I have a difficult time with high impact activities (such as running and high impact aerobics) as well as strength training moves such as lunges (I seriously can't do a left forward lunge to save my life--KILLS my knee).

Anyhow, I recently came across something called the "Jump Skip." It's a ropeless jump rope. Now don't laugh...I'm jump rope challenged, and could never seem to jump more than 25 skips before the damned rope would get tangled in my feet, and then I'd lose my rhythm. I thought skipping rope was tremendous exercise, but a pain in the arse.

With the Jump Skip, I can get the benefits of skipping rope with a little less impact (don't have to jump as high, because there's no rope), and a great shoulder/arm workout because you can add weighted inserts into the jump rope handles. It also has a timer, counts calories (probably not horribly accurate) and counts the number of skips. Makes a 'swish' noise when you turn it, too.

I've been doing 1000 skips per day, which takes me about 7 1/2 minutes, and I add this to a brisk 30-45 minute walk with the dogs or 30 minutes of low impact aerobics. I think that it's enough impact that it would help with bone density, but doesn't hurt my body. When I don't have time to do the walk with the dogs or the aerobics, I'll do 2000 skips, which just about kills me.

Another option...spend the summer in the Vail Valley as a forecaddie (caddie at a golf course for a group of 4, and you run ahead of the group instead of carrying golf bags). You literally do mini-sprints for 4 hours at approx. 7800 feet up and down mountains. I did it for the past two summers and literally couldn't eat enough food to maintain my weight. I lost 10-15 lbs. both summers in 7 weeks caddying 5 days/week.

My prep. work for the summer would get you pretty fit, too. I'd take my dogs for 60 minute walks, and jog up every hill (or at least part of it) that was along the route. Jogging up and walking down is a little less impact on the knees. My dogs, however, were pretty much DONE with the running up hills routine by the 5th or 6th climb. I'd couple the two dogs together, and TC would chug up the hill in front of me like a lead sled dog, and Louie would be lagging behind, acting as though he was the most miserable dog in existence.

[crittertwitter]

Fitness also requires proper nutrition. In addition to a steady stream of coffee and cigarettes, its important for your muscles to receive protein, and a simultaneous quality carb will help the protein delivery to your muscles. Amino acids in protein can only stick around for 3 hours after you eat a protein, so after that your muscles are at risk of catabolizing.