I have been an endurance rider for many years, competing up to FEI 2* and currently managing a team of three exceptional purebred Arabs, all at different stages of their career.
However, by the end of 2020, I had reached a breaking point. My self-belief had disappeared, and I had lost the joy of the sport. To make matters worse, I woke up in an ambulance after a particularly bad fall, suffering a severe loss of nerve.
I decided everything needed a reset—after all, “Do what you’ve always done, and you’ll get what you’ve always gotten.”
Why I Chose RiderCise for a Bespoke Program
A friend recommended RiderCise, and I started working with Clare in March 2021. I can truly say it has changed my life.
From the very first conversation, Clare took the time to understand my situation, discuss my goals, and explain how investing in my fitness and well-being could help me achieve them. Like many riders, I had spent time and money on my horses while neglecting my own physical development. At first, I didn’t realize how much this was holding me back. However, I now fully understand that if I don’t take care of myself, I risk becoming a burden to my horses.
As a Fitness Professional, Soft Tissue Therapist, skilled rider, and horse manager, Clare provided a comprehensive approach that made training more effective, enjoyable, and sustainable.
My Experience with the Bespoke Fitness Program
To help me develop a more independent seat, Clare designed a customized program to improve my proprioception and strength. Through this, I discovered and activated muscles I had only heard of but never felt before! The changes gave me security in the saddle and a huge boost in confidence.
As a result, I’m now taking on new challenges with all three horses—tasks that, a year ago, felt completely out of reach.
One of my horses has a tendency for sudden spooks. Previously, this would have thrown me off balance, but my automatic response now is a calm, “Thank you, Clare,” as I stay securely in the saddle.
“Do What You’ve Always Done, You’ll Get What You’ve Always Gotten.”
We progressed toward specific endurance competitions, with tailored training for each ride’s terrain and distance challenges. After every competition, we analyzed my performance, identified areas for improvement, and Clare incorporated them into the next program.
In addition to physical training, she also helped me manage nutrition challenges. I struggled to eat once adrenaline kicked in—a major issue in endurance sports. However, I now have a practical solution that works.
Because of RiderCise, I’ve felt strong throughout my competitions, and I know this has benefited my horses as well.
Most importantly, my recovery time has dramatically improved. After 40km rides, I barely feel like I’ve been on a horse, and even after longer endurance rides, I typically need just a day to feel fully recovered.
A Bespoke Program Key Benefits I Noticed:
✅ Improved Strength: Targeted workouts enhanced core and leg strength, leading to better stability in the saddle.
✅ Enhanced Balance: Balance-focused exercises helped me maintain correct posture, even on long-distance rides.
✅ Increased Confidence: As my fitness improved, so did my self-assurance, positively impacting my riding.
Since I enjoyed the workouts so much, Clare and I decided to shift focus during the winter break. Instead of endurance-specific training, I explored strength training with weights—something I had always wanted to try but found intimidating.
I’ve long known that weight training becomes more important as we age. However, the heavier the weights, the more daunting it seemed. Thankfully, Clare taught me the correct techniques, which allowed me to build confidence and challenge myself safely.
Next winter, I’ll definitely be back to it!
Final Thoughts on Working Directly with Clare on a Bespoke Program
Over the last 15 months, Clare has guided me through a progressive training program designed to develop strength and endurance carefully and effectively.
She has ensured that I first master technique, never feel overwhelmed, but always stay challenged enough to stay motivated.
Through regular check-ins, I have been able to refine my form, maximize results, and adapt training to evolving goals, horses, and competitions.
Clare has been there every step of the way—sharing her expertise, acting as a mentor, encouraging me, and holding me accountable (and hardly ever laughing at my laughing!).
And the best part? I’ve been able to do all of this from home.
Today, I am truly back in love with endurance riding and excitedly making future plans. RiderCise has played a huge role in this transformation.
A heartfelt thank you, Clare, for all your support so far—and long may it continue!
I am well and truly back in love with my sport and am thoroughly enjoying making plans for the future. Ridercise has played a HUGE part in this journey. A heartfelt thank you Clare for all your help so far – and long may it continue!
Sally Farrall (Sirius OS, Bashar Ibn Orion and Emeera Bint Orion)
Bespoke Program Coaching
Learn more about working directly with me on a Bespoke Program
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As an endurance rider, I love the freedom of riding over miles of the open countryside whilst developing a unique bond and understanding between horse and rider that is crucial to being successful in this sport.
I also enjoy the diversity of training a top endurance athlete, with lateral arena work, hacking, cross-training, and interval training as part of my regime.
Like many riders, I put 110% into training my horses, ensuring they are in peak condition to perform. My physical training on the other hand had, in the past, always taken a back seat.
The reality is, that we all know how critical endurance rider fitness is. As riders, we must be fit so we stay light and balanced in the saddle to help our horses cover the miles as effortlessly as possible. As horse owners are generally fit, especially when it comes to lifting heavy bags of feed, pushing multiple wheelbarrows, and walking many miles, so we are ride fit, right?
As I’ve learned this couldn’t be further from the truth.
A Distance Athlete from a Young Age
At school alongside competing in endurance, I also competed in long-distance running and marathon canoeing. I have always considered myself ‘fit and athletic’. Despite this, my coach continually commented on my inflexibility and how I struggled with the basic stretches.
This was down to the miles and long hours I rode and the subsequent strength of my muscles. In my 20s now focusing solely on endurance, I started Pilates. I found it incredibly relaxing after a hard day at work and my core definitely felt stronger. However, I still struggled at canter in the arena. Not to collapse through my hip and on the longer distances I didn’t feel I was maintaining my seat as the miles went on.
In 2020 I was lucky enough to start working with RiderCise. It is through this partnership with Clare I have learned what endurance rider fitness truly is and what it isn’t.
The Differences I've Learned between General and Endurance Rider Fitness
The most important difference I’ve learned is:
To perform optimally in the saddle. The type of fitness you do must be targeted to the muscles you use when in the saddle.
To have the flexibility and strength (mobility) to maintain your position over the miles requires a mix of strength, HIT, and stretching exercises.
Before I started the RiderCise workouts I couldn’t even sit cross-legged, even as a child. The inflexibility my coach put down to my strong muscles was actually me not using my muscles correctly, resulting in compensation and restrictions.
So whilst I was ‘fit’ before I wasn’t endurance rider fit. After a few months of RiderCise workouts, I could for the first time in my life sit cross-legged, the restriction in my glutes and abductors has gone.
Even more importantly. I now have the strength of seat to use subtle changes to influence my horse. Be that direction, pace, or cadence. Before I relied far too much on my hands and legs and not my seat. It must be a much more pleasurable experience for my horses being ridden by me now.
What I've Learned from Rider Specific Training
It is interesting how we don’t always apply the knowledge we have of horse fitness to endurance rider fitness.
RiderCise has taught me that as with our horses, it is important to taper your workouts before a competition to ensure you aren’t competing with fatigued muscles. Another really important lesson I’ve learned is to ensure your fitness program isn’t detrimental to your riding.
If you push yourself and your muscles too hard in the gym so that you are sore you’re not going to ride well the following day. It isn’t about superhero strength, it’s about training the right muscles at the right time to improve your riding and stamina over the miles.
We also all have weaknesses we need to work on. Any tightness or misalignment in us will influence our horse’s way of going. As they adjust to our asymmetry. This can, in time, result in reduced performance, schooling misunderstandings, and occasionally, lameness.
The RiderCise workouts have helped me to strengthen my weaker muscles, resolve my body compensation and improve my symmetry.
Like many riders, my horses are seen by a veterinary physiotherapist regularly throughout the season. I’d never even thought before RiderCise that I should be paying the same attention to my body! The benefit of a deep tissue treatment to release those restrictions is not only key to ensuring you are working out correctly but also able to ride well.
Endurance Rider Fitness is now part of my Mindset
I’ve also learned that endurance rider fitness is something you have to keep working at. Sadly, unlike horses, we lose our fitness fairly quickly. To be rider fit, especially for endurance, you have to stick at it with regular consistent workouts. They don’t have to be long though, 10-30 minutes five times a week. Having worked with RiderCise since 2020 I can’t believe how much suppler and stronger I am.
The days after an 80km I no longer feel fatigued and sore but ready to ride again. Not being fatigued in the saddle means I’m now able to maintain my mental focus. Not just on our route and the drive to keep going but, I am more aware of how I and my horse is feeling/going. Being able to pick up on any changes early helps us to ‘catch’ them before they become a problem. This is crucial when riding longer distances and/or trickier terrain.
Gaining a true understanding of endurance rider fitness through the RiderCise workouts has been transformational for me as an athlete. Both physically and mentally enabling me to bring my A-game every time I compete be that 30km or 160km.
Endurance Rider – Laura Graham is a 3* FEI Rider who is passionate and dedicated to her sport. As an NHS Senior Manager who works extremely long hours, finding time to exercise is challenging, especially when you have 3 horses in work.
Laura has worked on Rider Fitness for a long time. Attending Rider Pilates classes as often as she could. Pilates has helped her a great deal but it wasn’t a complete program. It lacked strength development and cardiovascular improvement. Both attributes that riders need. Especially Endurance Riders competing long distances.
A change of approach to reach FEI 3* level in Endurance
Laura applied for a joint sponsorship with RiderCise and although she wasn’t selected, her application won her a sole sponsorshipwith Clare, Founder of RiderCise. Laura’s application noted that she believed she may have been the reason her horse ‘Farrah’ failed the final vet gate in their first 160km attempt.
As an Endurance Rider who dedicates everything to ensuring her horse is fit, happy and healthy for the task ahead. Laura felt that she had neglected her rider fitness despite having a sporty background and regularly taking part in Equipilates.
Laura felt she was not able to support her horse when it really mattered.
Given that her aim at the time was to qualify for an FEI 3* Championship, something had to change.
Let’s hear more from Laura Graham, about her background, aims and why RiderCise was key to getting her back on track.
“As a successful endurance rider, I spend a lot of time cross-training my horses. I’m always working to finesse their fitness and core strength, ensuring they are in optimum condition to perform and reduce risk of injury. However, over the years I’ve neglected my own fitness. I’d always done a lot of sport at school and been extremely fit, long distance canoeing, running and endurance riding. As I got older, with the demands of work and focusing all my down time on the horses and competing I let my fitness slip.
About 5 years ago I was experiencing really bad back pain, to the point I was having to take a break at work and go out to my car and sit there with the heated seat on to ease the pain. I was also collapsing in the saddle. I decided I needed to do something about it. It was at this time I found Equipilates. I loved it – my core strength improved and not only was it relaxing, but my back pain was gone. I was also more balanced in the saddle – not perfect, but better.”
Trying a 160km race for the first time
“In 2018, when I attempted my first 160k!
Upon reaching 140km I realised how fatigued I was and how I hadn’t been able to hold my position throughout the competition. Whilst the pilates had massively improved my riding.I didn’t have the fitness and strength I needed to continue to ride well from start to finish. It really concerned me that I could be hampering my horse. I decided to try the ‘Couch to 5k’ programme. Rather sadly, I didn’t get beyond week two! I’d always hated running despite being quite good at it in my youth.”
Discovering rider-specific workouts
“Then along came RiderCise, founded by Clare, who designs workouts specifically for horse riders. Clare has a wealth of qualifications, knowledge and hands on experience in the fitness and physical therapy industry and has ridden all her life.
So she knows how to help horse riders improve their fitness!
Her focus on encouraging clients to be the riders their horse deserves really resonated with me.
The process has been so enlightening for me. At 34, I am nowhere near as supple as I should be and probably never have been. My school sports teacher used to put it down to me being in the saddle for hours, but there’s more going on than that.
Through working with Clare, I have identified weaknesses and how I am compensating for them. I’ve been able to work on addressing my weaknesses through a progressive bespoke program and have seen considerable improvement.”
Noticeable improvements in the saddle
“I love how you continue to progress building your strength with more and different workouts. I actually enjoy working out now! My balance and riding have improved massively. When I recently completed a 140km endurance competition, I was as balanced and strong in the saddle at the end of the competition as I was at the beginning – how it should be. Something I have never felt before.
RiderCise designs workouts with better riding at its heart
“As much as I love pilates, I’ve come to realise that to be the athlete and rider your horse deserves and to perform at your best then pilates alone doesn’t cut it.My experience of pilates is that it focuses on static stretches. That really helps with suppleness but it doesn’t replicate being in the saddle. In contrast, the RiderCise workouts have a variety of strength, stretching and cardio training.
Everything is specifically focused on how your body needs to function in the saddle. The result is you are more supple, fitter and stronger. Each workout is designed to improve all the fitness components needed to be a better rider. What makes the workouts even better are that they are short enough to fit them into your busy schedule. I used to do pilates for an hour a week. Now, I exercise 6 days a week with RiderCise and I love it because I can feel and see the changes.
Part of a drive for perfection!
“I’ve definitely seen the additional benefits of the RiderCise strength and cardio programs. It allows me to progress and push my fitness to continually improve as I strive for perfection. No matter what discipline you compete in rider fitness and strength is a crucial part of your success. Be the rider your horse deserves.”
On Demand or Bespoke Program
If you would like to work directly with Clare, like Laura, then have a look at Bespoke Programs and book a call directly with Clare to get started.
With a Bespoke Program, Clare does all the thinking, planning and organisation of your workouts. Creating programs that develop a great base level which is built on over time. With regular check-in calls and daily support. It is the simplest way to succeed.
If you’d rather plan your own workouts and/or are not in a financial position to have a bespoke program try RiderCise On Demand Membership.
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Newsletters are much more personal. It's a way I can chat with you, and you can chat with me. I want to share my stories, insights and when my programs open or I run an event. I want you to be the first to know about it.
Sport Specific Training simply means fitness and performance training (exercise/workouts / Sessions) designed specifically to help develop and improve athletic performance in their chosen sport.
For a rider, this would mean exercising / training off the horse to improve the skills required when on the horse. Such skills would be
Stability
Balance
Coordination
Endurance
Reaction speed (agility)
Mobility (different to flexibility)
Strength
Why is a specific training program important for sport?
Undertaking a training programme which has been designed with your sport in mind helps your ability to perform that sport. It is also known as Sports Conditioning or Functional Training.
Typically a training program will consist of corrective and restorative exercises. Strength training, conditioning, and cardiovascular training. Sports specific techniques which have been chosen specifically to mimic the movements and demands that your sport needs.
Imagine you are a rugby player. An equally dangerous sport, but you don’t work off the pitch on your strength, power, cardiovascular or agility skills. But you walk the dog every day, work on a construction site -lifting heavy and difficult objects and do Pilates once a week.
Do you think:
A Rugby player would be effective on the pitch?
That they would be at a higher risk of injury from impact?
They would be a player the team could depend on?
If a Rugby player does not ensure that they can deal with the cardiovascular demands of running on a pitch (c.5miles per match) without fatigue and still have the ability to skillfully play. Or have prepared their muscles, ligaments, and tendons to be hit head-on by another player of 14+ stone at full speed. And probably moved in ways they are not designed to go. Then they are not able to be part of the team. They become a hindrance, slowing the possibility of success for the team and putting themselves at serious risk of injury.
Horse riding is no different. Horse riding is actually one of the most dangerous sports in the world. We are required to sit balanced, stable and provide clear effective aids on an independent thinking animal that weighs more than 5 times our body weight.
What are the 5 Sport Specific Training principles?
Overload
Going above and beyond. Training your body in agility, strength, power, endurance etc beyond what is required in the sport allows the body to deal with the demand of the sport easier. Imagine you only had to ride a test or jump a course which took 2 mins but you trained to ride it for 6mins, riding the 2 mins would be easier for your body to deal with meaning that you would perform optimally.
Progression
The human body is amazing. If you practise a given program, movement or regime without changing the demand in some way then your body will adapt. You will no longer make progress. To continue to progress you must gradually increase the stimulus or overload so that the body doesn’t adapt and become stagnant. Or your performance will too.
Specificity
As a rider, this is really important. Running is not going to help your stability, mobility or balance but it will help improve your cardiovascular ability. The training should be relevant to the demand of the sport.
Variation
Don’t become stuck in a routine. Your body thrives on being exposed to different stimuli. It enables the body to utilise different muscles and body systems to perform. In turn, this allows greater performance, lower the risk of over-use injuries and helps to maintain the needed intensity (overload).
Reversibility
If you give up then be prepared to lose what you gained. If you have a prolonged period of time off training then yes. You will lose all of the good gains you have made. Your fitness level, strength, mobility, stability and balance will all start to decrease back to zero.
It is easy to keep going than to start again….it should become a way of life, not a ‘quick fix’.
Summary
If you want to ride without the aches and pains after, stop feeling exhausted during a lesson, boost confidence, struggling to step up to the next level, collapsing in transitions, not able to give clear effective aids, struggle to sit a spook or take forever to recover from a general injury then you would benefit from a Sport Specific Training Programme.
There are just too many benefits not to. Learn more about RiderCise programmes by watching a short video:
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On the 17th – 19th May 2019 the 53rdGolden Horseshoe Ride (GHS) took place in stunning Exford, in the heart of the Exmoor National Park – one of the most beautiful places to ride in the UK.
Whilst beautifully stunning, Exmoor National Park is vast with a total of 267 square miles of varying and challenging terrain from deep wooded valleys, high sea cliffs, fast flowing streams and large areas of open moorland which together give can the sense of remoteness and wilderness in its true form.
Historically the Golden Horseshoe ride started in Exmoor with the first ride taking place in 1965, the ride then took place at different venues throughout the country before returning back to Exmoor in 1974.
With the challenging terrain and the weather system of Exmoor the ride requires a very fit horse and experienced rider to cope with the demands of the sport but over the years, organisers Barbara Wigley, Jo, and Andrew Chisholm have worked hard to broaden the ride’s appeal and to attract non-competitive riders who wish to explore the beauty of Exmoor by providing a pleasure ride and wide range of classes from 24 km to 160 km.
Although there were low entries for the longer distance classes, whereas previously these places were sold out well in advance, the smaller classes were well attended from riders around England and Wales.
RiderCise® attended the GHS as a sponsor and provider of Rider Therapy in aid of the Air Ambulance Service for Dorset, Devon & Somerset. I spent much of my time wandering around, getting in the way and asking lots of questions so I could learn as much as possible.
With so many riders today taking part in ‘Leisure’ riding in the UK, I wondered why there seems to be a lack of younger riders participating in endurance riding in general and why they were not participating in such a ’Signature’ ride.
Everyone was so very very helpful, yet totally focused on ensuring that the horses were fit and sound and riders were prepared.
Before the first day there was a briefing from Barbara who previously organized the ride, but now maps out to the rides personally by horseback and by foot well in advance of the ride in May, well, it is 160km! Barbara gave an encouraging and insightful talk on the North and South Ride routes, pointing out the going of the terrain, possible areas of concern and detailed information about the beautiful scenery on route. A truly invaluable briefing to help prepare riders so not only did they complete, but so they could enjoy the journey too.
The briefing was repeated on the evening of the first day, prior to the second day also.
With the riders having attended the briefing and armed with maps, it was down to the horses passing their initial vetting where they must be presented sound prior to being allowed to ride.
The ride routes were marked extremely carefully to ensure that riders stay safe, these included a number of watering holes but during the rides, crews (groups of your fan club, supporters, mums, and dads) were able to meet you at specific points to provide water and feed for you and your horse and anything else that may be needed. A horse can quickly become exhausted and overheat with the challenging terrain and the Exmoor’s ever-changing weather. It is also especially important that riders ensure they are taking on food and liquid, something I fear is often forgotten or not deemed important (us riders have a habit of caring so much for our horses that we sometimes forget ourselves, but remember, without helping ourselves, we can’t help our horses!)
On return from either a circuit or the total distance of the ride, the horses had a period of up to 20 minutes before they must be presented a sound and have a heart rate of 58bpm or under. You can present your horse anytime you like but If the heart rate is too high you can only re-present once more within the 20min slot. If they did not pass the vetting they were eliminated from being graded.
Throughout the ride, the organizers communicated extensively with each other, the vets and the trail bikes out on the course who look after the riders. This Endurance ride is orchestrated beautifully, with the welfare of horse and rider at the forefront.
With such a community feel, horse and rider welfare the first concern, beautiful surroundings with routes chosen for their beauty and challenges why are numbers declining for this ‘Signature’ ride in the high distance classes? I don’t have the answers but here are my thoughts.
Points win Prizes
Many who take part competitively are looking for points accrual, completing the rides easiest for them and their horses, whilst gaining the maximum number of points counting towards mileage awards, in the form of rosettes or trophies.
Riders can gain the same amount of points from a local, less challenging 160km ride which seems to be, in my opinion, a huge contributor to the decline in riders for the higher classes of this signature ride. With this factor alongside the cost to attend such ride where you are no able to stay on site due to permissions and the extreme weather of Exmoor, meaning that you also need to pay additional costs such as stabling and accommodation, it makes a very expensive, high-risk ride.
Being such a challenging ride, it only makes sense (to me) that the GHS should award more points than another ride at the same distance on easier terrain. However, I can understand that this may be a difficult feat but feel that an adjustment in the rules which grades the rides not only on distance alone but also on difficulty due to the climate and terrain would help distinguish rides such as the GHS and give them more stature and appeal.
The Future of Endurance
This is my personal view, as an outsider, looking in and contemplating taking part.
I LOVE riding my horses and there is nothing better than taking a ride on amazing routes with beautiful scenery!
Why you should take up Endurance Riding?
They have the most amazing community of people who all have the welfare of horse and rider at heart (yes, there are some that don’t, like in any other discipline but I want to focus on the majority, not the minority). They have access to some of the most beautiful riding areas in the UK, which you may not get to experience otherwise, and you can make some amazing friendships with a sense of belonging.
The sport feels a little being the times in that in any other discipline there are awards of monies or sponsorship opportunities when a rider wins an event, championship or class. I think many people used to compete at Endurance for the love of it but unfortunately, times change. Especially as owning horses, training, traveling and taking part in such events cost so much more money today, there needs to be an incentive or reward, other than just for the love of it and a rosette.
However, I feel this is a chicken and egg situation as, without the support of members and attendance at events, Endurance rides are not in a position to attract sponsors and obtain prizes in forms of monies and formal sponsorships, making them more competitive aspect of Endurance even more appealing
Many of us spend our time wishing and/or complaining that there are not enough events or opportunities to get our horses out and about in a welcoming environment where horse and rider welfare and enjoyment is paramount. For this reason alone, I personally will be joining Endurance GB, with my two Friesian mares to show my support, even if I do just enter the pleasure or low level/distance rides and I can’t wait to get out and about and experience some of the amazing routes on offer!
To enable these events to be provided to us, we must show our support – will you?
What part will RiderCise® play?
I believe that there should be a greater focus on bringing Endurance riding up to date and in line with the other disciplines.
Whilst there are still many competing in Endurance riding, there appear to be few younger riders who are interested in Competitive Endurance riding and for the sport to continue and grow it needs to appeal to today’s younger generation who need greater incentives and rewards to work hard and invest their monies in training and competing at these events.
Endurance riders spending hours in the saddle at a ride at a time, working with their horses to get them through safe and sound. Riders who understand more so that if they hinder the horse through their own lack of body control, condition, and fitness they could cause undue additional stress or strain in an already challenging sport. The commitment to the welfare of the horse in this discipline is why RiderCise® became the Title Sponsor of the Endurance GB Championships.
I hope that with the sponsorship of RiderCise®, not only will we be able to provide riders with the knowledge, support, and guidance on Rider Fitness and Conditioning Programmess needed to improve their performance and success but we will be able to offer the incentives, rewards and prizes to encourage more riders to take part competitively.
RiderCise® Vision: To improve the Fitness, Performance, and Recovery of Equestrian Riders.
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