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22
Jun

Fit to Ride versus Riding Fit?

In my time working with equestrian athletes of all levels and disciplines, I have learned that Fit to Ride versus Riding Fit are two critical components of performance.

You may be wondering what the difference is between the two?

Riding Fit is the specific fitness a rider develops when they are on the horse.  It may be measured by the number of training sessions or duration of training sessions, all completed on the horse.  Many riders are Riding Fit – it comes from simply spending time with their 4-legged partner/s.

However, many people haven’t considered the concept of Fit to Ride. This takes the human athlete off the horse and considers a variety of factors which contribute to performance.  Some of these factors will be discussed below.

Core stability

Core stability refers to the ability of the deep muscles of the torso (abdomen, spine, pelvic floor, scapula, glutes – all interconnecting as a chain) to maintain posture, balance, breathing, coordination, and movement.  Like playing the piano (or riding a horse!), integrated training of the muscles requires ongoing practice in a variety of settings. Consistent training develops and maintains the neural pathways between the brain and these muscles, helping them work subconsciously while you are concentrating on your riding.

In riding, core stability contributes to saddle position, control, symmetry and load absorption. Think about a less experienced, stiff rider versus a skilled rider who moves as one with the horse. You could also compare the concept of “control” versus “bracing” or “rigid postures”. Core stability is also a key component of injury management, notably low back, neck and hip pain.

Core stability training can take place in many forms – clinical pilates, reformer pilates (which we have found to have wonderful carryover to on-horse performance), home core programs with and without fitballs/foam rollers/therabands.  The key to this training and all off-horse programs is individualised programs, which take rider goals, injury history, training load, consistency of training and equestrian discipline into consideration.

Mobility

Mobility is slightly different to stability, however, in riding, the two go hand-in-hand. Whilst stability refers more to control, mobility is the notion that riders have symmetrical and available ranges of movement (coupled with control) for optimal performance.  Examples of this may be thoracic rotation range, ankle range and hip range.  Asymmetries and reduced ranges can be identified through screening and addressed with both manual therapies and individualised home programs.  There are times when true symmetry may in fact not be achievable.  It is in these cases where individualised programs aim for functional symmetry (how you perform and communicate with the horse as symmetrically and balanced as possible).

Conditioning

Many people think of this as “fitness”, but as discussed, the concept of Fit to Ride is multi-faceted.

How many of you have trained with a heart rate monitor? Do you know what your average heart rate is during a dressage test, a cross-country run or a showjumping round? By identifying what your heart rate is, you can replicate your off-horse training to enable performance carry-over.  Not only can your training then be sports-specific, if you are limited on time (who isn’t these days?!), you can ensure the time you are taking to train off-horse is relevant to your on-horse goals.

As with the other components of Fit to Ride, the type of conditioning training undertaken is going to be very dependent on the history, goals and sporting requirements of the individual athlete, in addition to what they actually enjoy. This goes for all off-horse training, as it needs to be enjoyable as well as sports-specific.

Injury management and prevention

What role does Fit to Ride have in both the management and prevention of injuries?  Accidents happen, however, with your body in the best shape it can be in, you give yourself the best chance of reducing the time you lose from niggles. A good fitness baseline is vital if you get sick or injured (or if your 4-legged partner needs some time off). In these instances, your off-horse fitness program will help keep your body from deconditioning. Physio and massage/manual therapy also play a role in this.  Just as you ensure that your horse is strong, flexible, supple and mobile, your body should also be well maintained.  After all, equestrian is a sport of full-body involvement (not to mention the enormous hours off-horse including feeding, mucking out stables and sitting for hours in the truck going to your next competition).

It is difficult to single out one element of Fit to Ride as more important than another and this is an introduction into some of the considerations which play a part in performance.  In reality, whether you are competing or riding recreationally, programs must be tailored to the individual after a detailed screening has been completed in order to determine the most appropriate off-horse regimen for the human athlete.

As a rider, ask yourself – will getting fitter, better core stability, better flexibility and strength make you better at riding? Will it help you have even better riding fitness? Will it contribute towards better performance outcome opportunities?

One last point to consider. The equine athlete needs to be sound, fit and healthy. Riders, grooms, owners, vets, farriers and equine physios are meticulous when it comes to looking after the 4-legged athlete.  Isn’t it fair that the human side of the partnership is also thought of the same way?

Learn more about Victoria Kahn by visiting http://www.opsmc.com.au/person/victoria-kahn/