An introductory guide to rider fitness for distance horse riding
The following summary provides some basic ideas for preparing you own fitness for riding long distance on your horse.
A fitness programme should incorporate strength training and cardiovascular and respiratory training. For humans an individualised programme is advisable since our lifestyle, diet and capabilities vary so hugely. When designing a programme for horse riders, I try to incorporate your riding into your programme. Stretching is also an important part of training and recovery.
Strength training;
A typical strength session may comprise 30-45minute workout. It is strongly advised you seek supervision early in your training to ensure you are not harming your body with strength and power exercises, as these done incorrectly can do much harm and induce compensatory mechanisms in the body which will build incorrect muscle strength. Core training is most important. Pilates perhaps one of the most valuable types of this is now widely available. Clinical Pilates (claimable on health insurance) and one on one session are much more valuable.
A thero-band is an important tool you will use for much of the strength training to do bicep curls, squats and lunges, shoulder, back and triceps exercises.
Abdominal crunches and prone hold, plank holds and correct sit ups are also all useful.
Cardio/Resp training;
You will gain much cardiac and respiratory fitness from distance riding, and some speed work at rides/training. You should also incorporate breathing exercises when lunging your horse plus some physical and mental relaxation techniques at this time too.
I like to encourage most cardio/resp training be done with your horse. For example, if you normally ride 3x/week a 5-7km track, then jog or walk 1km of this to start with and increase to at least ½ of that ride. Over a 4-6week plan you may increase this to jogging 5km and walking 2km. This also allows your horse freedom of movement with you off his back and you are both maintaining and gaining fitness.
You should have your horse suitably halter trained to lead with you and jog at your side without pulling you or you dragging him.
NUTRITION
If you have specific dietary requirements you should seek advice from a qualified nutritionist with an interest in sports nutrition.
In the main, keeping a healthy balanced diet is required. In the week coming into a long distance ride you should try to hydrate well, around 2litre water/day. Have a good hearty breakfast, e.g. weetbix and banana – full of iron and potassium and magnesium for cardiovascular health and muscle health.
Maintain a good balance of 2 serves of fish per week 2-3 serves of meat per week, one of which ideally is red-meat, or an equivalent protein substitute for vegetarians, e.g. lentils, beans, tofu. Load up a little higher on carbohydrates the few days’ pre-ride, wholemeal pasta and bread for example. Alongside a good balance of vegetables, fruits and dairy products
The evening before eat a light but high energy meal, e.g. wholemeal pasta and tuna salad. If a BBQ or similar is provided at the ride, ensure you balance some meat with also 1-2slices of wholemeal bread and salads.
On course hydration and small frequent replacements of energy are imperative. Carry some fruit, energy bars – seek those containing balanced carbohydrates and protein but not high sugar levels, for longer lasting energy sources. In addition carry some sugary sweets for rapid glucose input. Sip small frequent amounts of liquid such as water, paedialyte or hydralyte. Energy drinks, and sugary carbonated drinks are not advisable. PowerAde and Gatorade can be cost effectively replaced with hydralyte or similar, those are much more balanced electrolyte replacement drinks.
I hope this goes some way to helping you enjoy your ride and stay fit and well. For further detail you can contact Kevin to book personal training sessions on 0408960876. Email consultation available. www.fairdinkumfitness@yahoo.com.auA list of fees and payment methods is available.
For further information on distance horse riding follow the link;
www.southerncrosseendurance.blogspot.com
