Understanding cramping

[Grayskull]

So yesterday was my first race since the Argus. Started training in earnest since July. Aiming for a sub 4 Argus (330 fingers crossed).

 

So my training rides for the past 4 weeks have been (on average):

1x 20-40km weekday ride in the AM - fast paced 90-100% threshold

1x 70-100km weekend ride - fair paced 80-100% threshold, with waiting on fiends at times and a midway break

 

I rode a sub 4 SCT yesterday

 

So in a my prep I have not cramped, except on one of the 100km rides I did - which I put down to heat (was 38C).

Yesterday I rode "flat out" for most of the race and cramped about 4 times - different legs, different muscles - but never got off the bike, stretched it out while pedalling with the other leg.

 

First cramped left leg calf

Then right calf

then right calf again

then right hammie

 

During the race I consumed:

1 bottle double strength Cadence supplement over the whole race

One bottle water every 30km

Ate 2 slices of white bread with cashew butter, one banana (in 2 parts) and a date ball over the whole race

 

The day before I consumed:

Eggs and kale for breakfast

Pasta, ostrich patty and kale for lunch

Pasta for supper

Admittedly I think I had too little liquid this day

 

So... What could have been the cause of cramps?

Insufficient food the day before?

Insufficient liquid on the day/day before?

Incorrect bike setup?

Insufficient training at a "flat out" threshold over that distance?

Other?

[Rocket-Boy]

My guess would be Insufficient training at a "flat out" threshold.

 

Other factors can some into cramping but its mostly a case of working muscles harder than they are used to that causes it. That has definitely been my experience with cramping and with all the reading up I have done seems to be the biggest cause.

 

Some people are more genetically prone to cramping but you would have experienced it more often if that was the case.

[shawnvan]

In my experience 95% of cramping cases are caused by muscles being worked harder than what they are used to in training, 5% due to poor nutrition.

 

Just look at your training compared to how you ride the race:

- short mid-week rides of around an hour duration.

- longer weekend rides, but less intensity and stopping regularly (recovering).

 

No wonder when you then try ride for 4 hours straight flat-out you cramp - your body is just not used that intensity for that duration.  You need to replicate this in your long rides, even if it means leaving your friends behind...

 

Nothing wrong with your nutrition as far as I can see, perhaps more electrolyte drink and less water if anything.

['Dale]

There's a cool article I posted under Tech or Training, I think

 

Check it out

[MTBeer]

Rennies work for cramping.

[fanievb]

most of us (me included) underestimate the importance of flexibility. 

 

make friends with your foam roller

http://www.ptgear.co.uk/wp-content/uploads/2012/02/High%20density%20foam%20roller.jpg

[NotSoBigBen]

Rennies work for cramping.

 

+1 for me but having said that not for everyone (know of at least 2 people that it makes no difference to)..... my strategy these days is to take 2 at the start and another 2 about 3/4's of the way or at any time I feel it even starts to feel like I may cramp. So far so good for me.

[Tristand]

Don't mix the Cadence at double strength.

The composition of the drink is designed around the prescribed dilution.

 

Not that it is necessarily the cause of the cramping.

[wonduhboy]

Apple cider vinegar, keep some with you, take a swig when you start cramping, make sure it hits the back of your throat.

that's all.

[Veebee]

lack of training at that intensity is the biggest problem.

 

I suffer with cramps at almost every race, have tried everything there is to try in the market and nothing has been able to stop it.

 

Cramps use to hit me very early in a race, 50-60km, but as I am gettin stronger my body can withstand more of a hammering and cramps now only start to come in after 85-90odd km.

 

Ride more with stronger guys to push your limits higher.

[Long Wheel Base]

I can not say this works as have not tried it out but I have heard some guys say Rennies helps. Take one while cramping or just before cramping.

But obviously you want to be able to ride without cramping so by the looks of things you just need more time in the saddle. Riding twice a week isn't really that much even if your sessions are as high intensity as you say. You don't always have to ride as flat out as you say you do. I ride 5/6 times a week with 1 or 2 high intensity sessions during the week and the weekend rides are 100plus but they not super high intensity, Mostly just the odd strava segment we push.

[Pulse]

There is a whole thread on here somewhere on cramping (think its the one 'dale is referring to).

The current scientific view is what Rocket-Boy and SVAN has said - trying to perform above the level that you are accustomed to/have trained for.

 

Even though it does happen, there are very few cases where cramps are actually caused by dehydration/salt loss. In these cases the cramps are systemic - i.e. you cramp everywhere.

 

There is no evidence, or physiological rationale, for Rennies to do anything for cramps. The one study that I have seen on it indicates that in some individuals the decrease in intensity associated with the cramping reduces further risk of cramps, and is probably not related to the ingestion of the Rennies.

[wonduhboy]

posting this again

 

http://www.outsideonline.com/2026376/could-flex-pharma-be-final-cure-muscle-cramps

['Dale]

Hierso

 

https://community.bikehub.co.za/topic/104661-cramps-the-clearest-view-ive-read-yet/page-4

['Dale]

The harder I train, the less I cramp

 

[fabs]

I think I agree that the training looks a bit too light, and then you get a big shock during 4 hr intense racing.

I find that any electrolytic drink seems to help, but also heard of Rennies working well.

If you want to try an old-school method, try popping a salt tablet.