Cramps

[Hearts*]

Hi Guys I'm sure this has been covered, but I need a fresh start...

 

I have been cycling for ±3 years and still seem to cramp in longer races at about 65km's...Is it my training, we mostly do longer rides on a weekend between 80-90km...never realy 100+km's...

 

I thought maybe the training is not that important, but more the nutrition and maybe I have a shortage of certain magnesium and potassium...another guy I know does not do longer rides but easily manages 3:30 in the Argus with 2 years of cycling on his own? Is it my ability?

[usxorf]

Cramping is an enigma to me as well... but managed to make some progress this year.

 

Did all the ppa races (75 - 110km) with no cramping (except cramping during the argus), where previously I would cramp after 60km's or 2 hours. What seems to have worked for me is a combination of training and nutrition during the race. I think the training helps stop cramping after a certain distance or time, and what I realised during the argus (when I started cramping after about an hour) was that gu's and / or cytomax trigger cramping for me.

 

I read some articles by sporty sciency people with phd's, and they seem to have no clue either and suggest training, nutrition, hydration and/or stretching until you find something that works for you.

[dirtrider]

Cramping is an enigma to me as well... but managed to make some progress this year.

 

Did all the ppa races (75 - 110km) with no cramping (except cramping during the argus), where previously I would cramp after 60km's or 2 hours. What seems to have worked for me is a combination of training and nutrition during the race. I think the training helps stop cramping after a certain distance or time, and what I realised during the argus (when I started cramping after about an hour) was that gu's and / or cytomax trigger cramping for me.

 

I read some articles by sporty sciency people with phd's, and they seem to have no clue either and suggest training, nutrition, hydration and/or stretching until you find something that works for you.

 

I think you hit it on the head with the combination theory . But even after doing what I think is right I will still get cramps and the only solution is to just ride them out .

[ricochet_rabbit]

Heard last night from a physio that the latest thoughts on cramping are related to nerve ends and the nerve sheaths and that the muscles are possibly receiving incorrect/corrupted messages. There are thoughts that possibly high intensity interval training will help to reduce the tendency to cramp. I'm not sure if any of this scientific or purely theoretical at the moment.

[Ingo]

I rarely cramp in a bad way because I can feel something start to twitch and then I back it off slightly.

 

Last weekend I did the SA Marathon Champs, ran out of 'juice' and had to ride 45 minutes on empty to the next waterpoint. The combination of 38 degrees, high humidity, lack of juice and probably not enough to eat caused me to get a severe cramp in my right calf when I brake slided into a corner. This was 5k's from the end and I screamed like a girl while holding my calf.

 

Once cramping starts there is nothing you can do, just try and wait it out and try to use your fingers to try and get the muscle to let go enough for you to limp home. After that it's survival and streching, ice and massage oil will let it heal over time.

 

So, make sure you hydrate well, eat enough, have enough electrolites in your drink and watch for the signs of cramping. Don't overextend yourself, a cramp is the body's way of telling you to backoff a bit - a lot actually because you didn't listen to the subtle messages that came before.

 

Ingo

Edited March 25, 2011 by Ingonis Normous

[Wynie123]

I've also experienced severe cramping before.

So I’ve been doing trial and error ever since.

I don’t know if it is specific to my body, but maybe this can work for you too.

 

I have learnt that a proper warm up and stretching before you start the race works wonders.

Train in the heat. Take enough fluid.

There is a product from “Hammer” called “Endurolites”. You pop a captule every 45min during a long endurance race.

You can also chow a few Rennies before the race.

Eat and drink enough during the race.

 

If you are not fit enough, you will cramp. The last 2 months I’ve been very busy so I’ve only been doing weekend rides.

Then I went and did a hard 60km race over the weekend. I cramped again, but not a lot luckily. It works to ride it out.

Edited March 25, 2011 by Wynie123

[mark ellis]

hi guys

do a quick search, you will find a lot on the subject.

 

I found certain energy drinks do it for me, usn cytopower for some reason gave me bad cramps, gels if not taken with plenty water is the next killer for me (dont use gels anymore but rather the 32gi chews)

[1hill@aTime]

train further distances and ride faster, train same pace as you would like to race, this will eliminate cramps,

[Hearts*]

Thanks for the replies guys, I am currently using cytopower and vooma gels so will try the 32GI. I actually do have the chews, but they dont taste to great and the 32GI drink I used when training, but not race speed training. I will train more this winter and see what works for me...

[CaptainDura]

Thanks for the replies guys, I am currently using cytopower and vooma gels so will try the 32GI. I actually do have the chews, but they dont taste to great and the 32GI drink I used when training, but not race speed training. I will train more this winter and see what works for me...

 

Cramping just sucks.

 

I cramp all the time. even when sitting i sometimes cramp in my feet and when i get up my legs normally cramp.

 

I dont know how to fix it , being through all the kinds of treatments possible. training helps a bit, stretching to a degree, but believe me it stikes at random. I have had cramping within the first 20 minutes of riding. then again sometimes i can ride for 4 hours hard and i dont cramp at all.

 

you just dont know.

[Selous Scout (aka LegTrap)]

I used to cramp badly virtually every race and have tried pretty much most things.However,almost by accident I discovered that Lipitor (Cholestrol tabs) have a side effect of cramp.I changed these meds about 3 months ago to Cresto and have not crampled since.

My cramp "regime" these days is Slowmag daily,Cresto (as above) and on race day USN Cramp Block every hour or so and Rehydrate in each of my bottles.

Works for me.

[Mongoose!]

I think there is only one reason for cramping :

 

Ride harder than trained for. period.

 

I also struggle with cramps.

 

That is because when I train, I train with slower guys most of the time. (30 km/p ave.)

 

In races I try to stay with the first bunches (40+ km/p ave)

 

And the cramps are always there......

 

[CAAD4]

What he said...