14/ JUNE 2022 THE RIDER
Fitness for Riders: Pace Yourself for Best Results
fresh page, whatever that is. With Equifitt, I always like
By Heather Sansom;
Hi Everyone! In recent months,
the
Equifitt rider fitness newsletter focused on how to maximize your workout time for biggest impact, ways to build back strength and protect your back, and explaining the mystery of the Psoas muscle for riders. If you’re like most riders, you reached some of your goals last year, reprioritized others, and perhaps even saw your plans shift entirely out of your control. One thing I like about the New Year, whether you go for ‘resolutions’ or not, is that it is a handy time to start a
to go a little counter-cultural in the New Year by encour- aging readers to set clear goals (research proves that writing them down makes a difference!). However, in- stead of pressuring yourself
to ramp up the effort like the rest of the year depends on what you accomplish in the next few weeks, take a step back. When we train horses, we often take a step back. We do it to give the horse processing time, or let our- selves get a breather. We know that ‘trying too hard’ is counter- productive with horse-training. At the start of the year, I like
to encourage riders to step back, and return to the basics of your riding fitness. In the Dressage training scale, rhythm is the foun- dation. It’s helpful to remember rhythm for yourself. What does that mean when it comes to being
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fit to ride? I recently listened to our national public radio (Cana- dian Broadcasting Corporation) interview a world-respected strength training expert and columnist who is now suffering from serious knee injuries. In the interview, this fitness guru said that it had taken him a lifetime of being correct in the exercises he used, but forgetting the basic principle of respecting his pace. After years of rigorous training, he tore his knee ligaments simply walking down his household stairs. Rhythm is not limited to your horse’s footsteps. It also means respecting that there are rhythms in your life, and rhythm in your everyday, week-to-week training. We also become better listeners to our horses, when we are better at listening to our- selves. When it comes to your fit-
ness training, there are several ways of incorporating respect for your own rhythm: your training content, your actual training pace, and your training focus.
Focus: What season of your life is your current riding in? Are you heading into a highly competitive year? Or, are you training some- thing completely new? Are you trying a new discipline? Or just hoping to keep up the basics with your horse while the rest of your
life takes on other priorities? Identify one clear area of focus for your riding, and then select a corresponding fitness focus. You may have several other needs as well, but by selecting one area of focus, you stand a better chance of consistent progress in that area. Of course, it is also really helpful if you can conserve your energy by not feeling guilty over what you aren’t doing. Once you select your area of focus, let’s get practical by identifying at least two times in the week when you can do activities that contribute to it. Sure, more might be great, but two will help you keep moving ahead if you can be consistent. Training Content: Next, the
possibilities for types of fitness activities are almost endless. No doubt, you could benefit from many of them. However, your focus selection should narrow down those options. You might select from an activity type you’ve enjoyed in the past, or take up something new. Or, you might engage a personal trainer like myself to help you create a personalized list of activities that align to your focus goal and your riding. As long as the activities are part of the focus goal, you can even have a few that you change up or swap in and out. Some rid- ers like consistency in their fit- ness routine so that they don’t have to think about it, reducing the effort it takes to keep it up
and helping with their relaxation needs. Other riders like more va- riety, more often. Either is ok, once you know that your options all meet the goal. It’s a little like deciding you need to increase your vegetable consumption by two portions a day, and then pick- ing from a variety of vegetables, or staying with the same ones you like. When riders ask me which approach is better, my an- swer is the same: the one that works for you. That is part of re- specting your rhythm, as a rider and as a person.
Pace: Finally, whether you are a highly goal driven or more go- with-the-flow personality, pace your training both within session, and between sessions, to your natural rhythm and needs. Some- times that will mean pushing yourself. Sometimes it will mean using your training to slow your- self down when the rest of your life is hectic and driven. The right pace is the one that leaves you feeling grounded, accepting, and accomplished. These are not swapouts for one another. They all need to be present to feel well with yourself, and on track with your purposes in life. Sometimes, dissatisfaction in one of them is met with extra effort in the area that is already more than ac- counted for. It’s like trying to swap out proteins for vegetables in your diet. You can’t. They
have their own place, and it’s the balance that creates a nutrition- ally complete plan. So, instead of pressuring
yourself with New Year’s resolu- tions, set intentions that do the work for you, while you ease up the pressure on yourself. If you find yourself tuning in to your horse’s rhythm too, then you’re already a fitter rider!
Safe and Happy Training !
© Heather R. Sansom, PhD.
www.equifitt.com
Personal Trainer, Riding Coach, Therapist Fitness, biomechanics and riding instruction. Personalized Coaching Available online Check out the leading 9 week rider fitness plan book (complete with anatomy illustrations)- available in print or as a down- l
o a d !
www.equifitt.com/fit2ride/
© Heather R. Sansom, PhD.
www.equifitt.com
Leading Equestrian Fitness since 2007. Fitness & Biomechanics Special- ist. Personal fitness. Riding instruc- tion. Clinics. Mindset coaching. Books Online Coaching Available online almost any- where
:
farm in Orangeville, Ontario, where we take great pleasure in training, breeding and showing Quarter Horses. Dave is a long-time trainer and has a keen
Dave and I are blessed to own our dream
quality show horses, and take great pride in watching them succeed in the show pen.
eye for talented young horses, and matching horses to clients. We have had much success selling high
Dave Aitchison 519-942-6111 Julie Huppé 519-942-6688
“Love the animal first and the sport second”
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