Part Two Fit to Ride
6. Core exercises from the
front
The sixth mistake is normally a
mistake I see from those who have
tried something, but perhaps have
been misguided. Doing too many core
exercises from the front and not from
the back is not useful for riders. We
need the back muscles; the extensors
help maintain an upright posture and
avoid the forces of flexion. Having a
well planned core programme will
address all the ranges of movement
and the muscles that we need as
equestrians to maintain balance at any
time on the horse.
7. Nutrition
The last, but by no means least,
important mistake is the under
estimation of the sigificance of
nutrition in both daily function around
the horse but also in competition to
remain focused.
The wood chop - this mobility exercise helps train the back muscles and is good for lower back
pain and posture
two minutes as you can’t use them
properly. Likewise, it’s pointless being
able to run 24 miles if you can’t sit up
straight. The answer is an integration
of both specific strength exercises,
that mimic the movements on a horse,
and specific cardiovascular training.
This is best done in intervals of work
and rest. Choosing exercises that help
improve core strength with a cardio
respiratory element coupled, will help
to improve your strength and transfer
to your horse riding.
4. Too much steady exercise
Research has shown that intervals of
work and rest are far more efficient
at getting results when it comes to
cardiovascular fitness than that of a
typical 30 minute run. Additionally,
further research has illustrated that
too much long slow cardio work
actually increases the hormone
cortisol (stress hormone) and makes
you more efficient at storing body fat,
no use to any equestrian athlete. So
next time you head out, keep it short
and sweet and vary the intensity, don’t
just go at one pace.
5. Machines
These have their place but we find
that the most successful programmes
for equestrian athletes allow them
to use their own bodyweight, not
within the confines of the generically
made machine. Riding is a sport
that demands so much reaction and
stability that you simply cannot get
from a machine. So grab the best tool
you have, your body, and start using it.
Try to eat clean, whole, naturally
sourced foods and avoid excessive
sugar and stimulants that both lead to
energy peaks and troughs and mood
swings.
I hope you found this useful. The
next step is to take action on this
information for it to become useful.
For example: in preparation for
competition, you school your horse
twice a week including some fast
work, some flat work, you might have
lunged your horse, done pole work,
hill work but you have been drinking
hot chocolate and eating cakes all
week! This is not very fair on the horse
or on yourself, you are limiting your
abilities before you get on.
I know that many jockeys and
riders spend long hours working
in miserable weathers, with many
younger jockeys often on poor diets.
A lot of young jockeys leave home
when they are young to pursue a
career in the equestrian world, living
on a shoestring, with very little
nutritional guidance. They will often
feel the need to skip meals to keep the
weight down and live off unhealthy
snacks, when they are gasping for that
bit of energy.
Many find that they suffer with
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