Understanding cramping

['Dale]

Spend more structured time in 90-95% of your HR Max

A minimum of 7-10 mins at a time

 

Read up

 

 

(very roughly provided tip)

[LOOK695]

Have to agree with most comments here, if you ride harder and longer than what you are used to, then your legs are going to tell you to stop, and it hurts real bad when the cramping kicks in and you still have 20-30ks to go........

[arendoog]

When i am really fit i don,t cramp .When i think i am fit i cramp .Heat does make it worse .I think hydration ,Stretching,Eno,s and Rennies help.If only your legs cramp you have not done the training .I have had situations where my hands and face muscle,s also cramp  on hot day,s when i know my hydration and Salt levels are to low 

[LOOK695]

I have also noticed that taking too many energy gels make it worse

[mavrix365]

I also tend to cramp, especially on HOT days and in the last 20% of a race. 

 

These are some of the things I have found to help me:

 

- Hydrate lots - make sure you are well hydrated BEFORE and during the event

- Eat real food on the bike - bananas, salty nuts and energy bars (boiled potatoes with tons of salt if you can get them)

- Rennies - they only work for a little while though in my experience

- Dont get off the bike - go into granny gear and go to your happy place 

- Train smarter - this season I am going to try more strength training (squats, weights etc), I did many hours in the saddle last year and it didn't solve my cramps at Argus, hoping that stronger legs means less likely to cramp, I'll let you know how it goes.

 

Good luck - I know your pain.

[dev null]

I have also noticed that taking too many energy gels make it worse

 

These days I prefer racefood endurance bars. Taste better, and you feel like you eat real food. Date & Cranberry is my favourite. Then I augment that with Dry Wors.  And Peanuts with lots of salt.

[RocknRolla]

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

Ahh yes, the spiked roller of excruciating pain...

 

 

Sent from my iPhone using Tapatalk

['Kaze Pete]

Rennies work for cramping.

Proper training works even better for cramping

[LOOK695]

These days I prefer racefood endurance bars. Taste better, and you feel like you eat real food. Date & Cranberry is my favourite. Then I augment that with Dry Wors.  And Peanuts with lots of salt.

I like black cat energy bars. Only negative is that the chocolate melts when hot, but then you suck it like an energy bar????????

[SwissVan]

The harder I train, the less I cramp

 

Exactly, there are no easy ways to avoid cramping...

 

Famous Gary Player quote comes to mind:

"The more I practise the luckier I get"

[Grayskull]

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

 

Do explain..?

[Grayskull]

Thanks for the replies guys.

 

So basically it comes down to what I thought it would be: HTFU thru TITS

At least its not something as irritating as bike setup!

 

Some responses below:

 

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.

mix at double strength then "dilute" by taking a sip supplement and a sip water - so that the supplement lasts the full race

 

 

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. 

compared some segments from race and mock route I did 2 weeks prior

Per segment, Average HR was 15-20% in race
Cadence was 10-15% higher

[porqui]

Thanks for the replies guys.

 

So basically it comes down to what I thought it would be: HTFU thru TITS

At least its not something as irritating as bike setup!

 

 

It could absolutely be bike setup but in this case I think not.

[Johan_Kleynhans]

Training is a big part of it.

 

Take time to stretch before you start a race or hard training.

 

Drink water from early in the race not when you get thirsty. Energybars and gels I used later in the race close to the end

 

For as long as you can during a race use the lightest gears you can peddle without getting out of breath doing it.

 

Every opportunity you have in the race stretch when the race pace comes down.

 

After the race try and do a bit on very light gears.

 

Shower and stretch.

 

This is how I did it 20 years ago when I was racing