Now that show season on the back burner until further notice, let’s take some time to discuss how to maintain fitness for you and your horse before things ramp up again…
There are countless studies and many professional athletes that will attest to the power of cross training. There is also proof that is takes 10,000 hours until you have mastered a certain skill. Let’s break that down for a moment…
Is equal to
417 days
So lets make it even more tangible
3 hours mastering your skill every day
Would then take you
Approximately 9 years
to complete
I feel tired just reading that.
There are a select few people that can ride in the same 20 x 60 arena every day, three hours a day, for nine years. In addition to that, how many horses can withstand even one complete hour of such training every day? And let’s be realistic, how many people have access to multiple horses and a trainer devoting their attention to them with every ride? Because practice does not make perfect. Perfect practice makes perfect. So let’s redo the math and add in real-world problems
such as weekends, work, injuries, holidays, family emergencies, you name it. We are looking closer at the 15 to 20+ year span of perfecting the art of Dressage. Luckily for us Dressage folk, we can ride well into our fifties, sixties and even seventies (for inspiration: check out Japanese Olympian Hiroshi Hoketsu). A huge part of getting our horses and us safely & comfortably riding into our elderly years is cross training.
Defined by the Google Dictionary as “the action or practice of engaging in two or more sports or types of exercise in order to improve fitness or performance in someone’s main sport”. Lets be clear here, this does not imply that you must start up a new extreme sport and begin training at a high intensity – please don’t injure yourself. Cross training entails a huge variety of activities that you are most likely already doing. Low impact training includes examples such as yoga, walking, cycling and swimming. Whereas, high impact training includes activities such as weight training, mountain biking, running and hiking. That being said, all examples listed above can be toned down or ramped according to your fitness level. The goal is to progressively become more vigorous as your strength improves. The safest option is to find an activity that you have done in the past (or are currently doing) and steadily increase over time. Please note that rest days are also just as beneficial as training days! So make a well-balanced weekly schedule for yourself.
It is unfortunate that during these times we do not have access to our local gyms or public recreation centers, but fortunately we are on the brink of beautiful weather for so many outdoor activities (please keep in mind the COVID-19 guidelines for your area). Our access to Internet has also opened up HUGE possibilities for “at home” training. There are thousands of online programs, training tips and inspirational videos available for people with or without a budget – most of the content is free! So, no excuses. Involve a family member or a friend to add some fun and hold one another accountable to your fitness goals. You can also check out my Pinterest board that I have created specifically for Cross Training.
What about your horse though? Now that you’re becoming a well-rounded athlete, with improved overall strength, flexibility and endurance how can you recreate bodybuilding, yoga and marathon running for your horse? No matter what discipline you participate in, the basics of Dressage can – and should – be applied to your training. There are many loosening exercises that create suppleness throughout your horses’ body – for example, circles that spiral down to 10 meters, leg yielding and as you progress, half passes. This could be considered the yoga portion. The collected exercises such as transitions (changing gates) and half transitions (changes within a gate) that set your horse’s balance back onto the hind legs – these would be considered the weight training and bodybuilding aspects. All of these tools should be used according to the age, fitness and training level of your horse. The ultimate Dressage goal is to train those leg yields into half passes and use those collected half transitions to develop Piaffe and Passage.
What about those of you who are already doing Dressage and looking for ways to spice up your 20 x 60 meter life? Depending on the access and availability you have to trail riding and jump standards you may have to get creative. You also have to take into consideration the amount of gusto you have in regards to these activities. Please do not take any unnecessary risks. I do however, encourage you to safely step out of your bubble for your horse – who will benefit immensely both physically and mentally. Incorporating ground poles, small cross rails or even verticals will challenge your Dressage Diva to pick up his/her feet while maintaining a steady rhythm. I grew up taking jumping lessons, although now I have found that over the years without practice, I have lost my nerve to even look at a 3’6 oxer, but that doesn’t mean that I cannot attempt some poles and a cross rail!
Trail riding has always been such a peaceful getaway for me, and knowing how refreshing the feeling is, can you envision how good that would feel for horses that have to go around in circles day after day? Hill training, galloping and even long walks have so many benefits for the legs, lung capacity and mental health of your horse. This can be considered the “cardio” portion of your training regime. If you have access to a hay field, a quiet trail or a paved road around your barn, take the opportunity to mix up the scenery for your horse. Even if you are only comfortable with hand walking your horse, that is a win-win! You get a peaceful form of exercise and your horse is able to stretch its legs and work on strengthening different muscles on straight lines and varying surfaces. Start where you are comfortable, and find a steady trail buddy ride alongside you or a relative to bike in front.
All of these non-dressage activities have an additional and priceless advantage: bomb-proofing. My coach of over fifteen years, Wendy Christoff has always incorporated Bring It On Days at the barn. Everyone brings items such as balloons, strollers, flowerpots, tarps while playing music in the arena to challenge the horses and riders. Quite often the horses are shy in the beginning and within twenty minutes there is already a huge improvement. As each Bring It On Day passes, the confidence in each partnership skyrockets, with laughter and excitement during the planning meetings for the next challenge day. The more you are able to expose your horse to, the stronger your bond becomes, and the less likely your horse decides that the judges booth is a dragons den at your next show.
Again, with so much content available on the Internet, you can easily and freely self-educate on so many disciplines from the comfort of your couch if you do not have access to a trainer for guidance. Instagram, Pinterest and many websites full of videos and articles can help you visualize and understand techniques that many trainers use around the world. Do not hesitate to contact me if you have further questions or are interested in finding out more about anything discussed above.