Understanding cramping

[eddy]

 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.

 

 

Good advice

[Pulse]

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.

 

There is loads of marketing hype around these, but no real evidence.

 

Train boet!

[dev null]

Training.

 

The problem is that I train with a group that is just a tad to slow for me. Unfortunately the faster group is just way too fast for me.

 

Now what happens in every race is that I try to pull too many groups, and invariably end up in a group that averages 37 - 40km on the flat. And like in yesterday's group, the speed was not consistent. Sometimes a small group will pull away at higher speed, and I chase the group, causing me to do many intervals. Once the rest of the group catches up again, they sit up and take it slow. By 70km my body then decides it has had enough and the cramps set in.

[EmptyB]

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.

 

Ditto....completely agree!

 

Only time I ever get mild cramping is in extreme heat....

[GrahamS2]

A (very) old but relevant read on this: http://www.health24.com/Experts/Question/cramps-and-cycling-20041128

[Pikey]

I have a mate who cramps when racing or pushing him to longer faster distances than he is used to. Rennies does absolutely nothing for him .

 

He uses usn cramp block and eats honey on toast in the morning. It has helped him 10 fold . But it still hasn't stopped it completely . But he doesn't have the time to ride/train enough so understands when he races the chances are good.

[Pure Savage]

Rule #5

[Long Wheel Base]

I have a mate who cramps when racing or pushing him to longer faster distances than he is used to. Rennies does absolutely nothing for him .

 

He uses usn cramp block and eats honey on toast in the morning. It has helped him 10 fold . But it still hasn't stopped it completely . But he doesn't have the time to ride/train enough so understands when he races the chances are good.

This is according to Jerone Swart is one of the best breakfast for single day races. 

There was a thread here recently about the "science behind race day nutrition" and he stated exactly this.

 

 

EDIT: https://community.bikehub.co.za/topic/162555-a-scientific-guide-to-race-day-nutrition/?hl=race+day+nutrition

[Pure Savage]

In all honesty it comes down to training, you just need more time in the saddle. 

 

Should be looking at 9-10 hours a week. Also, try join a med week pain train, there is no place for hiding and not going hard.

[blondeonabike]

The only thing I can add is to race the way you train.  I am normally is big ring rider and prefer a slightly slower cadence.  The two times my calves cramped badly was during a race where I thought "Im racing now, I must spin so I can to save my legs"  Dumb Dumb Dumb.  Spinning is great but not when you are not used to it   Now I trust my training and stick to what I know works for me.

[blondeonabike]

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

THIS^^^^^^^ Im using a weight training programme and the first half of each session  is rolling around on one of these things.  At first i thought it was nonsense and I felt so silly but it works!!!

[Francis1]

Simple for my was the discovery that training at a standard pace or 90% was the problem, because I was racing at 105% of max.

 

Focused on strengthen the legs so hey got used to working hard. Lots of squats and lunges, and also doing intervals at 120% of FTP. This get all the system working at optimum. Also zone 2 training very important.

 

 

As for nutrition, I make sure I drink enough ( too much also a problem) and use High 5 products very successfully. New high protein gel does wonders for us Buffalos who need more calories for the big engine.

[mecheng89]

Under-training, dehydration.

 

Take notice of the kind of HR figures you're achieving during the race, and try your best to replicate that in training (very vague, I know).

 

Training with a power meter will be the fastest indication as to how much you're "lacking" (comparing race pace with training pace). 

 

Having a base is a very important first step, getting the fitness up. 

 

 

[porqui]

2 rides per week and a total of less than 140km and you want to do the Argus under 4hrs without cramping - it ain't going to happen.

 

The more I train the luckier I get.

 

To those who are cramping even though you train I have discovered that gewone sout about 1/4tsp per 750ml makes a big difference. That white stuff that shows up on your helmet straps after a long ride is salt and needs to be replaced

[waanie]

2 rides per week and a total of less than 140km and you want to do the Argus under 4hrs without cramping - it ain't going to happen.

 

The more I train the luckier I get.

 

To those who are cramping even though you train I have discovered that gewone sout about 1/4tsp per 750ml makes a big difference. That white stuff that shows up on your helmet straps after a long ride is salt and needs to be replaced

i use to cramp alot due to excessive sweating.i start using a brown sugar and salt mix in my bottle no other liquids just dates and bannanas bye cramps use to start from 60km rode a good argus with no cramps on this.

[dev null]

2 rides per week and a total of less than 140km and you want to do the Argus under 4hrs without cramping - it ain't going to happen.

 

The more I train the luckier I get.

 

To those who are cramping even though you train I have discovered that gewone sout about 1/4tsp per 750ml makes a big difference. That white stuff that shows up on your helmet straps after a long ride is salt and needs to be replaced

 

I have come to that same unfortunate realisation. Is not gonna happen until I have all the kids out of the home, or if wife stops working on weekends.

 

I try my best to ride hard in a race, but can usually only do the first 70km fast.