I am also prone to cramping at the 2h45 to 3h mark but only in one day events and also when the intensity is high "riding harder than you trained for "Also when i have done a lot of spinning instead of riding .Worst was when i know my salt intake was low ,like doing a lot of spinning with lot of sweating and not taking extra electrolytes .On several bad cramping episodes ,taking 3 tee spoons of table salt mixed with game relieved them within 15minutes .I have never cramped in a stage race ,but then my preparation was much better .In short ,UP INTENSITY OF TRAINING .REPLENISH LOST sodium AKA SALT
