Jett Lawrence's two-part fix that changed everything
I was listening to Jett Lawrence talk training the other day, and something he said about arm pump completely clicked for me.
Most riders think arm pump is just a grip strength issue. Or that they need to do more forearm exercises.
But the truth? It's way more nuanced than that.
And if you're getting arm pump even though you feel like you're in decent shape, you need to hear this.
The Two-Part Fix Elite Riders Use
Jett broke down arm pump into two critical components that most amateur riders completely miss:
Part 1: Build the Aerobic Base (Zone 2 Training)
Here's the thing about moto: it pushes your heart rate sky-high. You're redlining lap after lap.
But here's what nobody tells you—you can only live there for so long.
If you build your low-heart-rate engine first, everything changes:
- You recover faster between motos
- Your heart rate drops quicker during breaks
- You can hold speed longer before blowing up
Think of it like this: Your aerobic base is the foundation. The bigger it is, the longer you can perform at high intensity without falling apart.
What counts as Zone 2 training?
- Mountain bike rides
- Cycling
- Incline walking
- Easy jogs
- Swimming
- Anything steady without redlining
The key word: steady. You should be able to hold a conversation. If you're gasping for air, you're going too hard.
Part 2: Fuel the Work (Race Day + Training)
Here's where most riders drop the ball.
You can have the best aerobic engine in the world. You can be the fittest rider at the track.
But if you're not fueling properly during motos, you'll still cramp, fade, and get dead arms.
Why?
Why Arm Pump Happens Even With Good Fitness
Your muscles are burning through two critical resources every second you're on the bike:
- Glycogen (stored carbohydrates)
- Electrolytes (lost through sweat)
When those run low, your muscles literally can't fire properly.
That's when you feel it:
- Your forearms turn to concrete
- Your grip strength disappears
- You can't hold on no matter how hard you try
It's not a strength issue. It's a fuel issue.
Your muscles are screaming for carbs and electrolytes, and you're giving them... nothing.
The Move: How to Actually Fix Arm Pump
Here's the protocol elite riders follow:
1️⃣ Build your Zone 2 base (off the bike)
Spend 60% of your cardio training at low intensity. Yes, 60%.
That means for every hour you're hammering intervals or riding moto, you should be doing at least 90 minutes of easy cardio.
Boring? Maybe.
Effective? Absolutely.
2️⃣ Fuel with carbs + electrolytes during training AND race day
This is non-negotiable.
You need:
- Carbohydrates to replenish glycogen stores
- Electrolytes to replace what you're losing through sweat
- Both, together, consistently throughout your riding session
Not just water. Not just a sports drink with 15g of carbs.
Real fuel.
Why We Built Hydro Power This Way
When we formulated Hydro Power, we had one goal: keep your muscles firing when your fitness alone can't carry you.
Here's what's in every serving:
- 40g of carbohydrates → Fast and sustained energy to prevent glycogen depletion
- 1,000mg of electrolytes → Full-spectrum sodium, potassium, magnesium, and calcium to prevent cramping
Why those numbers?
Because that's what your body actually needs during intense, repeated efforts.
Most hydration products give you 200-300mg of electrolytes and call it a day. That might work for a casual bike ride.
But for moto? For training sessions where you're pushing hard for 30+ minutes at a time?
You need more.
And when you combine proper fueling with a strong aerobic base, arm pump starts to disappear.
Not because you got stronger forearms.
Because your body finally has what it needs to keep performing.
The Protocol: Put It Into Action
This week:
- Add one 60+ minute Zone 2 session (easy bike ride, jog, or walk)
- Drink Hydro Power 15-20 minutes before riding
- Sip Hydro Power throughout your moto session (aim for 16-24oz per hour)
This month:
- Build up to 3-4 Zone 2 sessions per week
- Fuel with Hydro Power during every training session (not just race day)
- Track your grip strength and arm pump at the end of motos
You'll notice a difference within two weeks.
Your forearms won't feel like cement.
Your grip won't fade in the second moto.
And you'll finally understand why the fastest guys in the world spend so much time on mountain bikes doing "easy" rides.
It's Not About Working Harder—It's About Working Smarter
The amateur thinks: "I need to ride more and grip harder."
The pro thinks: "I need to build my base and fuel my body."
One approach leads to burnout and frustration.
The other leads to podiums.
The choice is yours.
Ready to Stop Fighting Arm Pump?
Hydro Power gives you 40g carbs + 1,000mg electrolytes per serving—the exact formula elite riders use to keep their muscles firing lap after lap.
Grab the Moto Blueprint here → Get the full weekly training plan that combines Zone 2 base building with proper fueling strategies.
— Garrett
Founder, Hydro Power
P.S. 🌈 Rainbow Candy drops Friday, January 30th at 10 AM CST.
750 units. Most requested flavor. Don't sleep on it.
P.P.S. If you're still skeptical about Zone 2 training, ask yourself: Why do all the factory riders spend hours on mountain bikes doing "easy" rides? They know something you don't. Now you know it too.