Cramped up quads

[HenkD]

I am looking for some advice, I cramped very badly over the weekend in the Cansa MTB race. It was so bad that I am still hurting in my Quads. It is worse than the normal stiffness soreness.

 

Any advice on how to get rid of it as I wont be able to get on the bike until it is gone.

 

Thanks

[Fat Boab]

_{I'd guess there's 2 aspects to this:}

 

_{1. (as you requested), how can you recover from this incident?}

_{2. how do you avoid future incidents?}

 

_{As for 1, I'd guess it's rest, recovery rides, massage, use of foam roller, and patience.}

 

_{As for 2, train more. Specifically targeting training in a fatigued state. Some reading I came across recently, which I can't find now, suggest that cramp is more about muscle fibres 'rebelling' against the level you're asking then to operate at, for a sustained period, compared to what you trained at. Salt, hydration etc have a place, but can't take the place of training/racing at appropriate matched levels.}

 

_{Good luck with the recovery.}

[HenkD]

_{I'd guess there's 2 aspects to this:}

 

_{1. (as you requested), how can you recover from this incident?}

_{2. how do you avoid future incidents?}

 

_{As for 1, I'd guess it's rest, recovery rides, massage, use of foam roller, and patience.}

 

_{As for 2, train more. Specifically targeting training in a fatigued state. Some reading I came across recently, which I can't find now, suggest that cramp is more about muscle fibres 'rebelling' against the level you're asking then to operate at, for a sustained period, compared to what you trained at. Salt, hydration etc have a place, but can't take the place of training/racing at appropriate matched levels.}

 

_{Good luck with the recovery.}

Thanks

 

Yip got to get some more training in.  Thanks will see if I can book for a massage and maybe the foam roller

[Rocket-Boy]

Have to agree with the fat b on this, I mostly cramp if Im asking too much of my muscles that I have not prepared for enough.

But I normally add salt to my waterbottles and take tissue salts before a race too which does help a bit.

[Veebee]

foam roller on the quads hurt !! rather go for a massage.

 

Try Antilac MSM from Fit supplements, works well for me.

http://www.fitsportslab.co.za/products-page/fits-supplements/physiological/anti-cramping-lactate-buffer/antilac-msm/

[Fat Boab]

Thanks

 

Yip got to get some more training in.  Thanks will see if I can book for a massage and maybe the foam roller

 

What I've found helps me (maybe you too?) is the following. I'm not particularly strong and find generating torque quite hard to do, and if I try to do that for too long, I feel cramp coming on. Yes, I can off-set this a little by spinning more for the same road speed, but eventually I'm faced with the decision to drop-off the pace, or generate more torque to keep up. (Essentially I'm trading cadence against torque for a given power output).  Anywho I've found that training at lower cadences, to target higher torque outputs, helps cramp-proof me. This can be as structured, or unstructured as you wish, from timed intervals at high torque, through to just spending more frequent periods at high torque, but I'm always looking for the beginning signs of cramp, and then back off, and then repeat. I've got to be mindful of buggering my knees though! So far, it's made me a lot more cramp-proof and ultimately faster/stronger too. Worth noting that you may find yourself slower as you train at high torque/low cadence, but you can translate that to either cramp-proofing, or increased speed/power as you progress.

[Tomik]

From a guy  who has spent countless hours researching bike fit and the impact on certain muscles, I would add that quad cramping is likely from a saddle that is too far forward or seat too low (or both). Most likely, the saddle is too far forward and you're not using your glutes enough. The quads then get overworked and you cramp.

 

I good test is to walk up a flight of stairs shortly after your ride (as in just after) to see where it hurts. If quads, move the saddle back slightly (about 5mm at a time) until the fatigue is more even. You should always be able to walk up stairs after a hard ride quite easily, with some fatigue in glutes being normal.

 

If you want to do proper bike fit research yourself, look for Steve Hoggs blog. Beware though, there's a lot to read through. But it ultimately saved my knees (after having to undergo an operation thanks to a previous "professional" bike fit that put my saddle too high and too far back. 

 

Good luck.

[arendoog]

_{I'd guess there's 2 aspects to this:}

 

_{1. (as you requested), how can you recover from this incident?}

_{2. how do you avoid future incidents?}

 

_{As for 1, I'd guess it's rest, recovery rides, massage, use of foam roller, and patience.}

 

_{As for 2, train more. Specifically targeting training in a fatigued state. Some reading I came across recently, which I can't find now, suggest that cramp is more about muscle fibres 'rebelling' against the level you're asking then to operate at, for a sustained period, compared to what you trained at. Salt, hydration etc have a place, but can't take the place of training/racing at appropriate matched levels.}

 

_{Good luck with the recovery.}

What he said .As a fellow sufferer i can only add that pacing yourself becomes much more important if you are prone to cramping 

[NotSoBigBen]

Rennies?

[HenkD]

From a guy  who has spent countless hours researching bike fit and the impact on certain muscles, I would add that quad cramping is likely from a saddle that is too far forward or seat too low (or both). Most likely, the saddle is too far forward and you're not using your glutes enough. The quads then get overworked and you cramp.

 

I good test is to walk up a flight of stairs shortly after your ride (as in just after) to see where it hurts. If quads, move the saddle back slightly (about 5mm at a time) until the fatigue is more even. You should always be able to walk up stairs after a hard ride quite easily, with some fatigue in glutes being normal.

 

If you want to do proper bike fit research yourself, look for Steve Hoggs blog. Beware though, there's a lot to read through. But it ultimately saved my knees (after having to undergo an operation thanks to a previous "professional" bike fit that put my saddle too high and too far back. 

 

Good luck.

 

Thanks,

 

The shop I got the bike from did do a bike fit but I will read up and have a little play around with with the seat. I think that might be half the problem and the other half being not trained enough. Its just bad when you feel your lungs and heart is fine to push harder but the legs don't want to go.

[HenkD]

What I've found helps me (maybe you too?) is the following. I'm not particularly strong and find generating torque quite hard to do, and if I try to do that for too long, I feel cramp coming on. Yes, I can off-set this a little by spinning more for the same road speed, but eventually I'm faced with the decision to drop-off the pace, or generate more torque to keep up. (Essentially I'm trading cadence against torque for a given power output).  Anywho I've found that training at lower cadences, to target higher torque outputs, helps cramp-proof me. This can be as structured, or unstructured as you wish, from timed intervals at high torque, through to just spending more frequent periods at high torque, but I'm always looking for the beginning signs of cramp, and then back off, and then repeat. I've got to be mindful of buggering my knees though! So far, it's made me a lot more cramp-proof and ultimately faster/stronger too. Worth noting that you may find yourself slower as you train at high torque/low cadence, but you can translate that to either cramp-proofing, or increased speed/power as you progress.

 

 

What you are saying makes sense so will incorporate into my (litle bit)of training.

 

Thanks

[HenkD]

foam roller on the quads hurt !! rather go for a massage.

 

Try Antilac MSM from Fit supplements, works well for me.

http://www.fitsportslab.co.za/products-page/fits-supplements/physiological/anti-cramping-lactate-buffer/antilac-msm/

 So I have been told  but now I am going to skip the roller as is in enough pain as it is. thanks

[BaGearA]

How are your shoes , i had huge cramp issues because of my shoes pinching arteries/veins or whatever 

 

however when i switched shoes the fit was only slightly better but no more cramps for me

['Dale]

https://community.bikehub.co.za/topic/104661-cramps-the-clearest-view-ive-read-yet/page-1

 

Use it or lose it ????????????????