I can’t quite believe we are half way through February. Despite the misery of ongoing lockdown and the freezing weather, somehow 2021 is whizzing by. Well I hope this isn’t just me, and that you aren’t feeling that it is crawling by.
February meant moving into the 2nd month of teaching in the Masterclass Group; we started with the pelvis – or seat – in January, and moved on to hips and glutes this month. Strong glutes are essential for independently mobile hips, and and independent seat too, so another key area to get to grips with.
The group is small but growing, and I am absolutely loving having the opportunity to share my knowledge in great depth, and provide a place where members can ask whatever question they want in relation to what we cover and how that relates to riding. We cover teaching, challenge or test exercises and then a Pilates session to help you develop your body awareness in each area we cover.
Being half way through February means that it’s only 2 weeks (well on Monday) until the cost of membership goes up to £40 per month; currently it is just £20 and if you join at this fee you won’t pay more in the future. Not only that, but….in a couple of months’ time there will be another group added to the Ready to Ride teaching ‘stable’, and members of the Masterclass will get free access to this one as well. I can’t give away any details just yet, but if you are serious about your training off the horse, then this package may well be exactly what you need.
If you think I can help you more, please do get in touch. I have plenty of free information – here and on YouTube – but if you are after more intense training there are a variety of ways I can work with you.
Who is feeling a bit rubbish right now? Certainly in the Northern hemisphere January is usually a pretty miserable month, and with Covid and all that goes with it, for many of us this year it is worse than ever. Somehow I’ve managed to compound this by breaking my laptop, having car problems and a lorry that needs a new exhaust! It really does seem as if everything that could go wrong, is going wrong. So then, how do we deal with riding the horse, and keeping motivated and focused? It’s easy when the weather is good, there is training to be had, competitions to aim for…..life gets on a positive roll. But without those external motivators, it’s down to us as individuals to maintain that momentum.
I’ve decided to back right off. I have no proper arena, and the moor has either been frozen or a bog. Some days we’ve had fog so thick it’s not safe to go on the roads instead.
So, I’ve given Lizzie a quiet spell. We’ve hacked a bit if we can, we’ve done very little schooling, and much more in the way of stable exercises. When we have schooled I’ve kept it really simple and focused almost entirely on myself. I can’t ask Lizzie to work properly in these conditions, but I can use the time to check in on myself. If there is no pressure with competition deadlines, I am not distracted by worrying about how well she is going.
It’s a bit like how I feel when I do Pilates, focusing on me in the saddle. Pilates makes me feel good because I am concentrating on moving my body in a ‘good’ and constructive way. I internalise with a positive effect, and the same is true if I remove the horse from the schooling equation. And ok, I can’t do this all the time. We will need to up the collection, and the activity of the hindleg, and get bigger steps in the half pass – but only when we have a vaguely useable surface – and actually a lot of these things are happening much better anyway because I am riding better. This in turn makes me feel better. I am achieving a lot by removing some unnecessary clutter from my schooling work.
Never underestimate the importance of time spent hacking, even if it just around the edge of a field. I perfected the ‘leg, half-halt, lighten’ sequence over a winter of road work with Baz. So if you are struggling to feel motivated, or just can’t put in the work right now, do not panic. Bring the focus back on to you and you may well find everything looks rather more positive.
Take care and stay safe,
PS – If you really want to raise your game and come out all guns blazing then now is the perfect time to try the Masterclass group!
This blog is going to be a little ‘light’ on content for a couple of months because I am very busy preparing for the incredibly exciting – if rather daunting – development that is the Ready to Masterclass! This is a monthly subscription group linked to my existing Facebook page, and it will be going live on January 1st 2021.
2020 has not remotely gone to plan for me, as for so many of you I am sure. I had never even heard of a Facebook subscription group until earlier this year, and it was never on my radar to start one of my own. But, with other plans thwarted, I thought laterally, and after a lot of insurance battles I am finally able to get going.
The aim of this group is to delve into lots more detail with functional anatomy and biomechanics in relation to riding horses, and also to give a lot more in the way of specific exercises plus explain their relevance and benefit. I have got SO much to share with everyone – years of experience as a Physio and teaching Pilates, and of course the invaluable way I have worked these into my own training and competing with horses.
Watch this space for more details because all the details will be on a specific page on this site, including how to join and pay.
A few weeks ago I did one of the scariest things I’ve ever done, and did a ‘Live’ on Instagram. For someone who hates public speaking – Pilates is ok because I have a lesson plan and know exactly what I’m going to say – and is hopeless at thinking on the spot, this was a massive step.
Fortunately, I wasn’t alone. When I had the idea – yes it WAS my idea – it was always with a particular person in mind. If you haven’t already come across her, Nicky Pennie from Be Your Best Yet, is a fount of knowledge when it comes to all things ‘mental performance’ related. The reason for wanting to do a live chat came from a post I did a couple of months ago, in which I talked about using your competition photos and video footage for constructive feedback. This is because too often, we ‘perfect’ our riding at home and in lessons, but at competition things don’t quite go to plan – or even fall apart completely.
I had a good idea why this might happen from a physical perspective, but I knew that the mental aspect of performance was potentially a bigger factor. Thankfully, Nicky agreed to join me, and so a few weeks ago we went live and spent an hour – and actually we could have gone on for at least another half hour – talking about what physical and mental factor can influence performance.
From my standpoint there are several main areas to consider:
All of these have an impact on how we move and think, some I have already covered, others perhaps I should come back to at a later date. But for now, I want to introduce you to Nicky’s approach.
Nicky has taught me that the subconscious mind is crucial to how we behave and perform. If we don’t train this part of our brain, when we compete it can dictate what happens. So if you don’t truly believe you can succeed, you won’t. Mindset is everything. One way to prepare yourself for this is by looking for 3 positives after every time you ride, and writing them down. This helps to reinforce positive beliefs in yourself, not negative ones.
We are both keen advocates of visualisation – for me it’s about how to use the body, and for Nicky it’s about how to use the brain. For example, it is a good idea to practice riding with success, and feeling calm, as opposed to imagining the worst and feeling anxious and tense.
Another area which I already employ if possible, is keeping your ‘prompts’ to a maximum of 3. This is because we can only remember this number successfully. Any more and we just get muddled, especially under pressure.
I think that the more I listen to Nicky, and read what she has to say, the more I appreciate just how important mindset and mental preparation are when it comes to riding, and in particular competing. Our bodies are nothing if the brain that controls them isn’t in charge. There is no point in me trying to add any more here because I absolutely cannot do this justice; I am only just beginning to understand this all myself, but I wanted to share the information with you so that you can also start to find out more. I would highly recommend you take a look at Be Your Best Yet -www.beyourbestyet.co.uk – because you might just find at least 1 gem that helps you raise your game.
When I started Ready to Ride, a large part of my ‘mission’ if you like, was to share my own experiences and also my learning. We are learning all the time, and certainly I am developing my approach to helping riders all the time too. Early on, I realised that I hadn’t ever thought about my cardiovascular fitness before, other than thinking ‘I need to be fitter’, especially back in my eventing days!
So a year ago, I bought a heart rate monitor. I have worn it for schooling, fast work rides and Pilates sessions and the results have been interesting. By far the best way to raise my heart rate (HR) is to be attempting to hold together a slightly ‘strong’ Lizzie out on the moor. More recently, doing more collected work when schooling has started to get near to this level of cardio activity. When it comes to Pilates however, even though I work hard and am much more aware of my HR, it takes a lot more intensity to get my HR up to levels matching those ridden. Of course, when I am teaching I am not doing the exercises for as long as my clients because I stop to observe, so this gives my HR a chance to drop again before I start the next exercise so it may not be a true reflection of the effects of sustained Pilates.
Comparing the data across the different disciplines, one thing that does seem consistent is the way my HR ‘behaves’ in terms of increasing and decreasing. Essentially, the more intensely I work with smaller but complex movements, the more the HR goes up, rather than working at ‘speed’ or doing ‘big’ movements.
What does this mean for me and how I integrate Pilates into my exercise regime and those of my clients? Well, this is actually something that I had been reflecting on already due to the impact of Lockdown. This might seem rather strange, but instead of teaching Pilates in term ‘blocks’ which roughly follow school terms, we have carried on almost non-stop since mid January for 2 groups, and early March for 2 more. I have also had to think laterally because not enough of my attendees have enough equipment to do the usual variety of exercises. Instead I have focused on increasing the intensity and complexity of the usual range of exercises. The result of this is that we have all increased our strength and stamina with the more complex exercises that involve multiple body parts, and these then increase the HR more. Long term, I know that this is how Pilates needs to be; more focused on stamina and complexity.
What does this mean for cross training, especially if dressage is your main discipline? Well, if you are working at lower levels, then you will be able to match your cardiovascular needs by working at a lower level in say Pilates. But if you compete in any of the jumping disciplines – especially cross country – you will need to work at a higher, more intense level. The same is true if you are working at higher levels of dressage where greater collection is required.
The obvious gap here is any form of specific cardio exercise such as running. In part this is because I haven’t run for years, and also because I just don’t have the opportunity with being a single parent. However, whilst of course any exercise that increase HR is going to be hugely beneficial, the more similar the nature of that training exercise is to the target exercise, the better. Running is not a complex activity, the arms and legs work in diagonals and momentum plays a role. Riding and Pilates have far more in common in terms of the complexity of movement, the need for control and the ability to multitask. It’s just that I/you/we probably need to ramp the intensity up a little more when it comes to Pilates.
So watch this space – and if you follow Ready to Ride on Social Media or subscribe to the YouTube channel, then you will find plenty of exercises and tips aimed at improving stamina and intensity during your off-horse training. I will also continue to use my HR monitor so will update my findings in a few months’ time, including seeing if I can wear it doing Pilates when not teaching.
Do you get your saddle checked regularly? Looking back I think we were really lucky with Baz, because once we had got the right saddle for him, and although he did obviously change shape massively through his life, he did well with an annual check up. There are 2 reasons I think, for this. Firstly he is not as sensitive as Lizzie, so small changes in fit didn’t bother him, unlike with her where the slightest change is acutely felt. She is the equine equivalent of the Princess and the Pea…… Secondly he progressed much more slowly through his training. Not that Lizzie is exactly racing on; she has just turned 10 and now starting baby canter pirouette work. She probably had further to come because she was SO scrawny and strung out like a string bean for quite a long time, and Baz has always been more contained.
I took her 1/2 sheepskin pad out in Feb/March time because although she hadn’t complained I realised it was all getting a bit tight around her shoulders. Then, by early April I noticed that Lizzie was getting a bit grumpy about her canter work. Mid lockdown we were a bit stuck, so I got myself on the list for my saddle fitter – Elly Pitts at Optimum Performance. Things got progressively worse, and even after a week off, Lizzie was starting to be reluctant to canter in some of her favourite places on the moor. She was also pulling me forwards (actually probably the worst thing she could have done, but it was her attempt to relieve pressure) and I was finding I was stiff in my low back after riding.
Thankfully we got a slot with Elly at the very end of June, and she confirmed that Lizzie had changed shape quite a lot, probably – as I thought -from sitting more and lifting through her shoulder girdle using her thoracic sling muscles. Reflocking made a big difference, but Lizzie was still a little short in the right canter. Elly popped a memory foam pad in – too thick for what we needed for the fit, but what Lizzie needed in order to get over her expectation that the saddle was going to pinch.
In addition, Elly moved my knee blocks. This is the 1st saddle I’ve had with ‘proper’ knee blocks, and thankfully they are moveable. I’m not a fan of knee blocks, especially as so many are excessively large and have a very negative effect on hip, pelvic and lumbar mobility in the rider. This is probably a topic I need to do as a separate blog really, but basically, too big and solid and the knee block fixes the rider so much that all the motion of the horse is transmitted to the rider’s back. Not great.
This time, Elly just moved mine up slightly, which meant the pressure was less because the angle of my thigh was moving away from the block, and my hips less fixed, rather than the block being closer to me knee.
Since then, we’ve been able to ditch the memory foam and work with a 1/2 sheepskin numnah and Lizzie is generally now back to herself. It took a good week; she is now as fast and furious as ever on the moor though! Today we had out 1st lesson with Pammy Hutton since November, and she was pleased enough with the canter work for us to start on Lizzie’s flying changes. We had a successful attempt on each rein eventually, and have a great exercise to work on at home. After that we worked on making Lizzie’s new collected trot more forward; I’ve struggled with this at home because in getting her more forward I’ve lost the ‘lift’, but today it all came together. Not bad considering how grumpy and uncomfortable she was 2 weeks’ ago – and how much she was pulling me forwards. I can now sit up, keep my weight in the centre of the saddle and be balanced, and therefore apply my aids as I should (well mostly, allowing for numpty rider moments!).
I know this isn’t that much of a Physio/Pilates post, but I thought it might be useful to share my challenges with you so that you know you aren’t alone!
Take care, and Good Luck if you are getting back out competing.
I have come up with a new phrase, which is ‘Quality then Quantity’. This is partly a reflection of my whole training ethos, but also because I have manged to injure myself by NOT following this advice!
So what have I done?
Through a combination of an increase in Pilates teaching, doing said teaching on a slightly slippery carpet, and spending a lot more time in flip flops….I have managed to massively inflame the tendons on the outside of my right foot.
On paper, doing 1 extra Pilates class a week should be fine – I’ve taught 5 in a week before, but the surface has made a huge difference. I also have been doing 3 in a row on one day, which is not something I have done before. BUT, the biggest single factor has been that I have increased the emphasis of my teaching on balance and control work in standing.
Oh and because the weather has been good, and the evenings longer, I have been outside filming YouTube and Facebook videos.
So what started with a twinge a couple of weeks ago during Pilates, ended up as a very swollen, red and painful outside of my right foot. I am fairly certain that I ‘strained’ the tendon of a muscle called the Peroneus Brevis; this little muscle helps to point the toes and turn the foot out, so of course has been used a lot recently.
It’s been a while since I’ve hurt that much, but fortunately this time my professional knowledge helped me out and although I had to carry on working on it initially, once I ONLY wore the right shoes, medicated regularly and kept the foot up all evening……it started to improve. It’s not totally gone yet but I can deal with it!
Why am I telling you this? Well I want you to know that I am going through exactly the same trials and tribulations as you are. Just because I am a Physio, and I’ve trained a horse to a high level of dressage, doesn’t mean I am immune to upsets along the way. By sharing my good and bad times I hope I can help you avoid the same pitfalls.
Also, remember the injury blog I did a few months ago? Well, initially when I rode the foot was OK, and when it was at it’s worst I didn’t ride due to work anyway. But once I was back in the saddle and thinking I was good to go with riding, I had a nasty shock. The mobility of the foot/stirrup took me by surprise. Without foot pain I have never really appreciate just how much this whole area moves – I know, the probably sounds crazy, but think what it’s like when you have a sore throat; you KNOW you have a throat, but when you don’t have a sore throat you don’t ever notice your throat. So having ridden since I was tiny, the multitude of small movements that happen at the foot are now imperceptible to me most of the time. Add in foot pain however, and it was a very different story. Every time my foot and stirrup moved slightly I felt it, and they move fractionally all the time I discovered. Trying to turn my leg slightly to give a kick when the mare backed off hurt like crazy. And putting my ‘leg on’ was almost impossible – so much so that my attempts at leg aids resulted in all sorts of unwanted responses, to the point that I gave up and just hoped that the next day would be better because I really wanted to school her! (thankfully it was)
All in all this has been a huge learning curve and reminder about just how important it is to not ride when we are injured. My ‘problem’ was really very minor, if incredibly painful whilst it lasted, and yet I completely confused my horse. I also have no doubt that if anything untoward had happened, I would have had nothing like enough control, balance or strength to deal with the situation; I was not actually that safe.
Just in case you missed the message last time then – best not to ride if you are injured if at all possible!
PS – I know my leg in the photo at the top is a little far forward. The saddle is very overdue a check up and has got tight in front, so tipping me slightly back. Unfortunately, our saddle fitter, like everyone else, has been off work for the best part of 2 months……
Have you ever had a lesson on a Schoolmaster? I have had several over the years.
As a teenager I had lunge lessons on my Instructor Sandra’s horse so we could work on my posture without me worrying about what he was doing.
I then had a few lessons at Talland in 2003 on a horse I think called Slick. I had a locum job not far away, and as I couldn’t get to Pammy’s lessons near home, I popped along to Talland after work instead. The best thing about Slick was that I rode my 1st flying changes on him! He wasn’t easy though, and I had to get the aids right; certainly no arm-chair riding allowed there.
Since then, I’ve managed a few more random lessons at Talland when Baz was the only horse I took, and it meant he could have a rest whilst I carried on learning.
The best thing about schoolmaster (or schoolmistress) lessons is that you only need to think about YOU. The horse knows exactly what it is doing, it knows which aids mean what and also which random leg-flapping, hand pulling signals to ignore. So you have to ride correctly, but when you get it right you get the right answers. This means that if you have a horse at home that is learning – doubly so if you and your horse are BOTH learning – you get to go and practice doing it right without worrying that the horse hasn’t got a clue either. When you then take your new-found confidence and skills back to your own horse, things often then fall into place more easily. If you then hit a problem, you can go back over what you learnt from your schoolmaster and then once again transfer to your own horse.
You don’t need to be a novice or have a novice/young horse to benefit from a schoolmaster; in fact I think most of us could do with a few ‘top-up’ sessions form time to time. There is no pressure – except to get the aids right – and that means as a rider you can focus 100% on you and not the horse, which is SO hard to do when it is your own horse isn’t it? Take away the emotion that comes with riding your own horse and you may find that you can function more clearly, and focus more effectively on what you need to do. Our own horses usually have a few quirks to say the least, which will have an impact on how we ride; anticipating a jump into canter, a lean in this transition or stiffness on one rein. This will be removed – although possibly replaced by different quirks in your schoolmaster – so you can concentrate on hopefully a more ‘correct’ and maybe straighter way of working. This can help you work on your own straightness and symmetry not just in how you sit, but how you use your body. This is excellent if you are 1-sided, have a ‘weak’ leg/fixed hand or general bad habits. Often, you and your horse know each other so well that you can hide each other’s asymmetries, but working on a different horse can highlight these much more because the horse won’t be used to you and will also expect the correct aids. You can learn so much about your body and go home with so much to work on.
If your horse is off work, lessons on a schoolmaster can be beneficial to keep you fit and maintain your skills. If you have had time off – especially through injury – you might find that lessons away from your own horse are a good way to regain fitness, skills, and possibly confidence without the worry that you will be taking your horse backwards. And speaking of confidence, if you have had a fall which has caused a loss of confidence – or even if you are just feeling that you are not as confident as you could or should be – riding an experienced horse that will ‘hold your hand’ a little may be just what you need; you will be more relaxed physically and mentally and achieve a whole lot more.
Right now, I suspect that most people are just desperate to get out and about on their own horses, but bear this in mind for the future. You will not only learn a huge amount to transfer to your own horse but will probably find you are inspired to up your game even more. Lots of training centres offer schoolmaster lessons, so have a look and make some plans!
If you are like me, you spend a lot of time and effort – and possibly money – on making sure your horse has the best diet, especially if you are competing. Hydration comes into this; how much, when, do you add electrolytes etc etc. Magazines like Horse and Hound are full of articles on feed and supplements, and have been for years. Fortunately they are now catching up with information for riders, but I think that when talking about this with clients and friends, too many people don’t really give their own dietary intake anything like enough.
I am not a dietician or nutritionist, but I do know a little because as a Physiotherapist, making sure that my patients have a healthy diet is important. A large part of this is hydration – ie taking on enough fluid to enable normal body and brain function for the activity being performed.
Water is key because it is involved in the chemical reactions that enable the body to function. This includes processes like digestion, cardiac activity and muscle contraction. It maintains normal blood volume and pressure and regulates body temperature. All of this is overseen by the brain. To do this, the amount of water in our bodies needs to stay within a certain percentage. Too concentrated – eg when we sweat – or too dilute – eg if we drink too much after exercise – and this disrupts the chemical reactions and therefore the normal function of the brain and body.
Mild dehydration is classed as a loss of 1-2% of body water, and moderate dehydration is classed as 2-5% loss. If we sweat enough to lose 2% of our body weight, this is enough to produce a noticeable reduction in our physical performance. Push that up to a 5% loss, and the loss of performance/ability to work rises to 30%. At this point, symptoms such as diarrhoea and vomiting can kick in.
Dehydration in general will cause a cascade of heart-related issues, ultimately resulting in a reduced cardiac output. Lactic acid production will also be increased, resulting in greater muscle fatigue.
Brain – or cognitive – function is perhaps even more at risk because whereas water makes up 50-70% of body weight, it makes up 75% of the brain. A 2% loss of hydration will impact on attention, short term memory and the ability to judge our own ‘state’. It is also thought that women are more adversely affected than men; perhaps not surprising now that we know women are also more likely to suffer the effects of concussion.
All of these effects are probably fairly easy to manage when doing simple tasks, but not when you factor in more complex activities such as driving, or exercise….and riding a horse is both of these….it is clear to see how serious the situation could be.
A loss of physical performance due to muscle fatigue and reduced cardiac output when you are riding cross country for example, has obvious safety implications. If you add in the reduction in attention then this is further amplified.
From a competitive aspect, even if safety is not quite such an issue – such as showing or dressage (and that isn’t to say loss of strength and attention aren’t a safety issue here, just perhaps less so) – then competitions will be won and lost because of the effects of dehydration. When tiny margins matter, you cannot afford to be the weaker rider or the less attentive rider.
When you look at all your preparation, don’t waste your time, effort and money on training you and your horse, developing your fitness and strength….only to fail because you were the one who didn’t drink enough (or too much, but you’d probably be more likely to do this after you ride/compete). It may be a good idea to rehearse your hydration volumes and frequencies, and plan your drinking throughout the day when competing. It is too easy when busy and under pressure to ‘do it in a minute’, or have just a quick swig and nothing more. If you make it routine when training it will be much easier to implement when competing.
Don’t forget, that when you feel thirsty, you are already getting into the dehydration zone, so the best plan is to prevent this happening. Below is a section that I have found on the website http://www.nutrition.org and I think you will find it very helpful. For more information please visit their website.
****** From nutrition.org
• Drink about 500mls of fluid 2 hours before exercising to allow time for any excess to be lost in urine • Then drink a further 125-250mls immediately before exercise • Weigh yourself (see After Exercise below).
• Drink small amounts regularly, aiming for 125-250mls every 10-20 minutes. You can maintain optimal performance by replacing at least 80% of sweat loss during performance.
• You need to consume 150% of the amount of fluid lost during exercise to allow for the fluid that is naturally lost from the body via urine. For example, if you have lost 1L of fluid, you need to drink 1.5L. • The easiest way to calculate your fluid loss is to weigh yourself before and after training. 1kg of weight loss resulting from exercise, is roughly equivalent to 1L of fluid loss. • Weight loss in kilos then needs to be multiplied by 1.5 to calculate the amount of fluid to consume • This does not need to be consumed all at once, immediately after exercise. Aim for 500ml immediately after training, then consume the remainder at intervals afterwards.”******
If you look at the size of my mug, then 500ml 2 hrs before exercise is nearly double its volume, 250ml just before/during is nearly as much…..I have to confess that was a bit of a shock to me, even though I drink lots of water throughout the day. So please join me in taking greater notice of how much you drink so that especially during warmer weather we can all maximise our potential.
We are living through challenging times right now. Life as we know it has changed beyond all recognition, and for many of us we have no idea how long the situation will last. One of the challenges we face is that our regular exercise has been curtailed, and whilst this might seem very trivial when people worldwide are losing their lives, actually for many people this is a major issue.
Exercise is essential for mental well being for a large proportion of society. The production of endorphins – the feel good or happy hormones – help us cope with the stressful and negative aspects of life. Hopefully for most horse riders and owners, time with your horse is still allowed, but for some who are self-isolating because of health risks then visiting the yard will be off the cards.
Whatever your individual situation, it is important to find ways of keeping fit and active is essential. As I have already said, keeping active improves mental health. When it comes to physical health, the fitter you are – in general – the better you will cope if you become ill. As horse riders, there is also the long term issue of maintaining fitness in readiness for returning to full activities. Many of you will normally attend classes aimed at improving your strength/balance/fitness, and of course these classes are now on hold.
We all need to play our part in getting through this Covid-19 crisis, by staying at home. So if you are needing to find a reliable source of exercise, then the Ready to Ride YouTube channel is now up and running. I am trying to upload new Pilates sessions regularly – although I have had a bit of a hiatus whilst I transfer my day to day operations over to being online only (which is hard when I am a Physio and work face to face and hands on). If you subscribe then you will get an update when new videos are uploaded. If you follow Ready to Ride on Facebook or Instagram then I am also posting short clips on there too. All these sessions are free, and should be easy to do at home.
Please join me, stay at home and stay safe but keep exercising.