Specific fitness The benefits of tailoring your programme according to your discipline
Raising your heart rate out of the saddle is a fast-track way to improve performance on board — and even better if you can tailor your programme to your specific sport, says Andrea Oakes
THE sofa may beckon, but an increasing number of riders believe that some out-of-the-saddle exercise after a hard day at the yard can gain that vital winning edge. Their philosophy is simple: it’s all very well keeping your horse fighting fit, but why should only one half of the team work out?
Evidence of how equestrian athletes are upping their own game is fast emerging, from Danish dressage star Cathrine Dufour’s blog about her punishing gym routine to eventer Oliver Townend’s noticeably leaner frame after regular swimming sessions.
According to sports scientist Dr Jenni Douglas, the importance of rider fitness is gaining momentum — and with good reason.
“Training off the horse can do wonders for your symmetry, posture, mental wellbeing and confidence,” she says, explaining that scientific studies are shedding light on its potential to improve riding performance. “We know that rider weight affects the motion of the horse’s spine, and that riders with asymmetric movement patterns produce uneven pressure under the saddle that can mask or worsen lameness. Most of us are inherently asymmetrical and dominant in one arm, one leg or both, which can influence rein tension and aid application.”
FURTHER fitness spin-offs include an enhanced ability to tolerate fatigue and endure cardiac exertion, a greater capacity to cope with the physiological effects of anxiety, plus quicker reaction times, sharpened skills and improved proprioception. It’s tempting to dive straight in, but where is best to start? Should exercise be tailored to riding in general or, further still, to your chosen discipline?
“Any movement will benefit you as a rider,” says Jenni, whose site eventingfit.com is aimed at all riders. “There is nothing to lose from being fitter out of the saddle, whether the exercise is equestrian-specific or not.”
While many riders fall back on running and ab crunches as an easy, known option, Jenni explains the real advantages develop from a more personalised programme and a progressive and specific workload.
“Many riders come to me specifically for ‘riding fitness’, but, in reality, they do no fitness work out of the saddle and their nutrition is not great,” she says. “As a consequence, they have poor posture, possibly with injury onset, and are generally lethargic and unmotivated. What works best is a functional off-horse fitness programme coupled with working on a mindset to embed healthy lifestyle habits.”
Jenni suggests starting with regular exercise, ideally three to five times a week.
“Before thinking about the fitness requirements of different riding disciplines, work on consistency,” she explains. “If you currently do no off-horse exercise, start by moving your body in any way that feels good. When this becomes consistent, you can
perhaps invest in some advice to make your training more complementary and specific to your equestrian goals.”
ATRACK cyclist and a road racer may both ride a bike, but they differ in physique and fitness requirements.
Can top equestrian athletes be categorised according to the demands of the discipline they compete in?
“All riders need leg strength and a good seat, position and posture, but in terms of physical competency, there are differences between the disciplines,” says Ashleigh Wallace, head of athlete health and lead physiotherapist for the British Equestrian Federation (BEF). “Showjumpers rarely sit in the saddle, yet must ‘hold’ through the knees on landing and absorb load through their feet and ankles. Evidence suggests that a showjumping rider’s height and weight affect the foreleg that lands closest to the fence, so a horse with a smaller, lighter rider can react more quickly and is less at risk of injury to structures such as the suspensory ligaments.
“Dressage is all about position and control,” continues Ashleigh, whose team is profiling podium riders across the disciplines to gain insight into their physical and mental competencies. “The load is absorbed through the pelvis and upper legs, so the core plays a big part and the hips must absorb and transfer this load well. Eventers need all of these attributes, but also the ability to hold an athletic position at gallop for a longer duration, so bodyweight to power ratio is important.”
While all require a good base fitness, training can be specifically tailored.
“Explosive work such as squat jumps will help a showjumper build the necessary strength in the legs, back muscles and quadriceps [at the front of the thigh],”
Ashleigh explains. “The primary focus in dressage rider training is to develop a good range of movement with suppleness and strength through the core, perhaps through Pilates or yoga. Eventers need the stamina to compete over three days, so will benefit from cardiovascular exercise, such as running, cycling, rowing and circuit training.
According to Ashleigh, a good seat relies on the relationship between a rider’s pelvis, hips and spine. Areas that tend to be restricted by a lot of time spent in the saddle are hamstrings, quadriceps, hip flexors and rotators.
“Strength is beneficial, in any discipline, but riding strength must be fluid,” she says. “Improving flexibility and mobility throughout the skeletal system will allow muscle action and strength to be optimised.
“A double-leg squat requires a good range of movement in the hips, knees and buttocks, plus quadricep and gluteal strength,” says Ashleigh, who advises checking out how to do this at a good gym or on YouTube. “Many riders go too far forwards, pushing their buttocks out or dropping their knees over their feet. If you can’t keep control and good alignment in a squat, you may not be optimising your riding position.
“Try the Thomas test — sit on the edge of a bench or bed, pulling one knee up to your chest as you lie back while keeping the other leg flat with a 90° bend at the knee. Repeat this on the opposite side and note any asymmetry. Tightness in the hip flexors will cause rotation in your pelvis, impacting your lumbar spine and making movements such as half-pass difficult to ride.”
Ashleigh explains that developing good movement competency in a squat, lunge and upper body push- and pull-ups should be a key focus for your off-horse work. Optimising your biomechanics in this way and improving your fitness and strength will lead to a better riding posture and more effective delivery of the aids.
“Add some cardio work, such as cycling or swimming, to raise your heart rate to 70% of its maximum,” she adds. “Riding multiple horses a day will contribute to general fitness, but the riding position can cause certain structures to become overloaded and shortened. Don’t do everything on the horse.”
RIDERS finding the time for fitness are reaping the rewards.
“I felt really good after the Badminton cross-country this year — I didn’t collapse in a heap on the floor,” says eventer Simon Grieve, who swims 30 lengths four mornings a week. “I have a number of classic eventing injuries, so I asked physio Andy Thomas for advice about how to get fitter. He said I needed to do something out of the saddle and suggested swimming.
“It’s on a par with my horse doing interval training,” adds Simon. “I also cycle wherever I can, to the yard or village shop, and do a class which involves core strength and stretching, as well as holding positions such as squats.”
Since switching to showjumping from eventing, Bumble Thomas has worked on her core strength with twice-weekly Pilates.
“You need to be independent of the horse, but quick and very much with him,” says Bumble, who still does some cross-country training and takes her horses on the gallops. “The instructor pushes us quite hard. I’m aching the next day.”
For Lara Edwards (née Dyson), Pilates provides the core strength and symmetry required for big tour dressage — especially after the recent arrival of baby number two.
“I also swim and do a boxercise class for general fitness,” she says. “I’ve been told that my hips are quite tight, so I’m strict about stretching before and after I ride.”
Eventer Padraig McCarthy struggles, however, to incorporate structured fitness training into his hectic lifestyle.
“I’m conscious that I don’t go to the gym, but to be brutally honest, I’m too tired by the evening,” says Padraig, who keeps in shape with physical work on the farm and by riding 10 to 15 horses a day. “I did lose 10kg before Badminton, but I often think I should do something like Pilates. Mark Todd told me he has been doing yoga for 10 years — apparently it has made a big difference.”