Training & Nutrition - Strengthening Forearms

I have noticed that my arms have tightened up significantly, especially my forearms. I haven't done any exercises with my upper body this year, only my lower. The only thing that I can think of is the resistence of when I am taking off and holding on to the handlebar. Any ideas??

Cycling can put a lot of stress on the forearms particularly riding long distances in one position.I suggest you vary hand positioning ride positioning and also check to see that the bike size/setup is optimized for you(ie you may want to vary the seat/handlebar height etc.). You can also do weight training exercises such as wrist curls/reverse wrist curls also to strengthen the forearms.

Sorry, I think I worded it wrong. I have put a lot of muscle on my forearms.

I weight train my forearms and ride long distances and notice sometimes my forearms tighten/burn a little.The fact my bike is a little large doesn't help any either.I just frequently vary hand positioning and it doesn't get too bad(you could try some stretching as well).Keep in mind forearms are an endurance muscle and you will get some burning as you stress them but for the most part you should be able to work through it.If they are real tight due to weight training and alot of cycling they could be overtrained and need some rest but generally being an endurance muscle they can take frequent training.

If you are experiencing tightening or burning of the forearms during your ride, I would suggest that you are doing one of two things - either gripping the bars too hard, or not changing your hand position often enough. Some stretching pointers for the forearms.....

Before you start your ride, assuming that you do stretches anyway (a good idea - especially legs, lower back, ITB etc) then incorporate the following for your forearms.

1. (My favourite). Get down on your hands and knees, then rotate your hands around 180 degrees such that your fingers are pointing directly back towards your knees, finger tips an inch or so directly in front of your knees, with your palms flat on the ground. Rock back slowly on your haunches until you feel a good stretch. Hold for 12 secs, repeat 3 times. Do not over-stretch, and do not 'bounce' in the stretch. Each successive stretch will allow you to move further. Take it slowly. Use this stretch after your ride as well to ensure you don't tighten up as you cool down. Repeat throughout the day and increase your flexibility. This should help significantly.

2. Aternate stretch. Can be done whilst riding if you find your forearms tightening (and you have good enough balance / control to take both hands of the bars for a period of time). Holding your arms directly to the front of you (frankenstien-like) with the fingers pointing directly upwards on the arm to be stretched, palm away from the body, grab hold of the fingers with the other hand and slowly stretch fingers back towards the body. Change hands and repeat.

Hope this helps. Let me know how you get along. Stretching in general will help with tightness and flexibility - try to get into a routine (first thing in the morning / last thing at night). Enjoy.

Originally posted by pletcgm
Sorry, I think I worded it wrong. I have put a lot of muscle on my forearms.

Seems that no one is listening :)

I think you are right, though. If you get out of the saddle a lot to climb or accelerate you use your arms to wrestle the bike around. Lots of work for the forearms, biceps and shoulders.

Ive recently upped my distance from 5 miles of urban runaround to the same + a 20 mile fitness ride. Ive noticed a slight bulge in my twig-like arms.
I think just gripping the bars, (not esp hard) just tones the muscles.
My limit for endurance riding is set by my upper arms, not my legs or butt.

MichaelW has a good point. Many of us are limited (in distance riding) by stresses on upper arms, back, shoulder, and ab muscles. I'm not a big fan of aero bars, but they have one great advantage even if your not a time trialist: they allow you to rest your forearms on pads and relax somewhat the upper body muscles.
I would add that core body conditioning can also extend your time in the saddle.
This is a little off the original point, sorry.

Pletcgm,

Were you just making a comment on how 'buffed' you are becoming - or are they causing you problems during the ride. If the former - well........ congratulations. If the latter, ignore my previous.

Originally posted by Colonel
Pletcgm,

Were you just making a comment on how 'buffed' you are becoming - or are they causing you problems during the ride. If the former - well........ congratulations. If the latter, ignore my previous.

I was just making a comment about how much muscle I have added to my arms. I didn't realize that I would build muscle on my arms.

OK then, congrats on the muscle building. Ignore the stretching thing.