This thing called cramping...

[Batty Boy]

...is making me depressed. I know this topic has been brought up many a time, and is boring to discuss, but damnit, I've been sulking since Sunday's Argus, and Google Search doesn't want to help me either.

 

I ride religiously every weekend, 75-85km at a time. I always do my rituals beforehand - good stretches, ample breakfast, magnesium tablets blah blah.

I also consume ±500ml of fluid pr hour of cycling, which I do, as well as chomping a banana or two whilst riding. I also train twice a week on the spinning bike for an hour without any niggles.

 

BUT, the minute I hit the 80-90km mark on the road, the cramp sets in. I have the energy to burn and I don't feel tired, yet it always creeps in. It's done this for the past year, week-in week-out, and I don't know what to do. I've thought up a few issues which could be contributors:

 

Perhaps incorrect bike setup - I'm 1.81m tall, and I'm riding a medium frame bike.

Not enough fitness - but I ride and spin every week!

Poor leg muscle conditioning

Incorrect seating

Too much fluid intake - is there such a thing?

Underlying issues...- could it the onset of a hidden illness or something?

 

I've told myself not to enter anymore races that are longer than 90km until I can somehow overcome this problem. It's become so frustrating. All of my riding mates complain of sore legs but never cramp, yet, I'm the opposite.

 

Are there any pros/specialists/fellow hubbers who can steer me in the right direction, because at this moment, I'm thinking of ditching the bike for a chess board?

[Bianchisti]

How hard were you riding before you cramped? Does it happen at 90kms even if you were riding in zone 2/3 all the way? Or is it that you've been pushing your bodies limits?

 

I cramped going up Suikerbos on Sunday. The only other time I've cramped was 3 years ago going up Suikerbos. Don't think I've pushed myself hard enough in any other rides to actually cramp.

[Tubehunter]

Sorry to hear Batty Boy! Cramp is such a useless way to make one underperform! It has plagued me through the years too, but I have found race conditioning to be my ally in this regard.

 

Does any of your training simulate race conditions that bring on the condition?

 

If yes, did the same thing happen when you did this in training??

 

Do you include any sprint intervals in your training or is it all LSD stuff?

[Selous Scout (aka LegTrap)]

I cramped for many years whilst cycling,always around the 60 km mark and tried everything to try help it.Two years ago I discovered that Lipitor that is used for cholestrol problems had this side affect.I changed to Cresto and now very rarely cramp.

I must say though that I cramped the worst of my life doing the ARGUS this year.This was because I had not been able to train properly,so my own fault.

My legs are still so sore I can barely walk.

[Witkop]

take up duathlon, and then you will get to know real cramping, and with it how to ride on the edge of it. It is kinda empowering knowing that you are on your limit and any harder will result in a hammy knot or a calf lump. Shove a thumb in it and start again.

[Batty Boy]

I cramp when I ride easy whilst training, and I cramp when riding hard on race days. Training days, I always start off easy, and slowly up the tempo. Race days, obviously I give it stick from the word go.

 

Does any of your training simulate race conditions that bring on the condition?

 

If yes, did the same thing happen when you did this in training??

 

Do you include any sprint intervals in your training or is it all LSD stuff?

 

I don't necessarily concentrate on sprint intervals, just distance. Yes, I up the tempo on numerous occassions whilst training, but nothing out the ordinary. But maybe you guys are 100% correct. Maybe my training method sucks balls.

[Red Zone]

I think the problem is that your long rides are 75-85 km and you are racing longer if you cramp at 90 km. You have to train for the intensity and distance. Unless you do that you are underprepared. Start getting those long rides up to 10% over race distance and clap those interval sessions

[Capricorn]

I cramp when I ride easy whilst training, and I cramp when riding hard on race days. Training days, I always start off easy, and slowly up the tempo. Race days, obviously I give it stick from the word go.

 

 

 

I don't necessarily concentrate on sprint intervals, just distance. Yes, I up the tempo on numerous occassions whilst training, but nothing out the ordinary. But maybe you guys are 100% correct. Maybe my training method sucks balls.

 

 

are you on a special eating regime, low to no salt for example?

[mon-goose]

i was actually chatting to my wife yesterday about cramping. I've increase my salt intake over the last 3 months or so and I've noticed that my craming has reduced quite a bit. I've got not medical proof that they are related but my legs seem to feel a lot better than they did, maybe I'm just fitter but that's my 2c worth

[typhoon]

might find this interesting:

 

http://wolffmark.wordpress.com/2013/09/15/with-all-thine-offerings-thy-shalt-offer-salt/

[Tubehunter]

I think the problem is that your long rides are 75-85 km and you are racing longer if you cramp at 90 km. You have to train for the intensity and distance. Unless you do that you are underprepared. Start getting those long rides up to 10% over race distance and clap those interval sessions

 

If you want to race for a PB, this is what is required to be on it and still have some legs left. You can't train shorter distances than the event and go harder than training and expect your legs to go along for the ride...

Get your distances up and research tabata intervals...

[Batty Boy]

I try steer away from salt. Actually, come to think of it, I hardly consume it. That's an interesting pointer.

When you say increase salt intake, I gather you mean magnesium tablets etc? I did take a 6 or so of them 2 days leading up to the Argus. Hell, I even chowed a Rennies every 20 minutes of the race.

[Batty Boy]

If you want to race for a PB, this is what is required to be on it and still have some legs left. You can't train shorter distances than the event and go harder than training and expect your legs to go along for the ride...

Get your distances up and research tabata intervals...

 

I agree with that, yes. But, saying that, if I try pull say a 100km training ride, odds are I'll start cramping before I even finish it. I'll check out the intervals. Thanks.

[Tubehunter]

I agree with that, yes. But, saying that, if I try pull say a 100km training ride, odds are I'll start cramping before I even finish it. I'll check out the intervals. Thanks.

 

The trick will be in doing shorter rides with higher intensity intervals including the tabata sprints to build up the intensity and ride these proper hard sessions mixed with some recovery while you slowly decrease the recovery portion as your training progresses. Alternate these types of high intensity work with longer rides that don't go as intense or in your case bring on cramp. Try ride just below this and you should raise the 'cramp level' with this type of conditioning! Good luck. There is light at the end of the tunnel!

Edited March 11, 2014 by Tubehunter

[pgp]

This year was the first in 6 attempts that I did not cramp at Suikerbossie. I stopped using anything as nothing ever worked. The main change in training was intensity. Some are lucky, some not. I am not one of the lucky ones - I have to up the intensity to prevent the cramping. I also find that standing from time to time helps a lot.

[Let's Ride]

Go for a few 120km rides. You shouldn't cramp if you do this.