Cramping due to intensity

[Jasond86]

Good day guys/girls

 

I am having a problem with cramping on race days only, it happens almost every race,mostly in the last 10-20 km of a 100km race,I'm starting to race in 1A and % groups and feel maybe my weekend warrior approach is no longer suffecient. I have done tons of reading on the subject and there doesn't seem to be much science and definite answers on the problem with cramping.

 

I currently do a long ride on weekends 105km avergage and 2 x 30km rides in week all at the same intensity +-135bmp, but on race days my average hr is +-155-160bpm so I'm leading towards this being my problem, as I never cramp on long training rides, even the DC when i averaged about 135bmp for 202km i never cramped.My nutrition is good during events I stay hydrated ( Cadence carb, rehidrate) and eat every hour. 

 

Do I need to throw in interval type training or proper warmups  before race events etc to get body used to being in that zone? As that is the only thing that I can think is being my problem.

 

Kind Regards

 

 

 

[Veebee]

You have the answers ...

 

You need to train for the intensity of a race. Intervals will help, also think you may have to increase your time/mileage.

 

I have the same problem with cramps, only happens on races. Aiming to take my weekend rides from 100km to 140km+ and currently doing intervals and Hill repeats in the week to help.

 

Will find out at Letape if it's working or not.

[Jasond86]

Thx will do the same and see how it progresses.Good luck for Letape

[Fat Boab]

You have the answers ...

 

You need to train for the intensity of a race. Intervals will help, also think you may have to increase your time/mileage.

 

I have the same problem with cramps, only happens on races. Aiming to take my weekend rides from 100km to 140km+ and currently doing intervals and Hill repeats in the week to help.

 

Will find out at Letape if it's working or not.

 

IMHO....the nail has been klapped!

 

As you mention, comparing your training bpm to your race bpm the only time you 'go into the red' (suffer!), is during the last stages of a race. This is reinforced by your 'endurance' focused training rides. Hardly surprising that your body rebels?

 

Polarise your rides more (google 'polarised training'), with some higher intensity sessions during the week. They can take the place during one or more of your 30km rides. And as Veebee suggests, perhaps upping your weekend ride is a good idea too.

[Bankie99]

Jason it also helps riding with stronger guys.

 

Where in the northern suburbs are you based?

[pdasilva]

I take 1 slow mag tab at about 70km into my racing. This seems to help.

[Stevo9119]

Training with greater intensity will work but make sure you keep yourself hydrated and fueled with the correct fuel. We sometimes forget to eat and drink during  big races. Rennies help if I cramp, always cycle with a couple as a precaution.

[Titusrider]

Used to cramp badly until I started increasing Intesity and stretching. Subtle muscles fatigue slower and some OSOMO nutrition really helps with Cramping

[Ed-Zulu]

...and carry about 150ml's of pickle brine for the cramps till you sort yourself out.

['Dale]

Try:

 

Pre-ride muscle activation (light stretching)

Train at higher intensity (do this with care and don't get injured)

Stretching afterwards and daily if you can

 

 

Sterkte

[s14phoenix]

You are racing at higher intensity than you are training. You are thus trying to get more out of your muscles than what they can give you. You already answered yourself with this.

 

I have also done the same by training around 165bpm ave and then racing around 175bpm... cramped due to overdoing it - however if you are racing at the same intensity as your training and for the similar duration and still cramping it could be nutrition on race day or depleted stores due to your training perhaps.

[New2tri]

Had a friend who use to crap really badly regardless of what he did. He eventually started taking cramp-block a few days before and this seemed to help.

[NotSoBigBen]

I find that for whatever reason I am not able to train at the same intensity that I 'race' at ... something to do with the start line and 'red mist' perhaps?

 

Anyway Rennies works for me ..... take 2 at the start and then another 2 towards the end (when I know there's about an hour to go) or if I even feel that 'twinge'. I am aware that many say it's an 'old wives' tale but even if it's just a 'placebo' I seem to be OK with that strategy, without I generally cramp in the hamstrings towards the end of a hard race.

[Imploder]

Had a friend who use to crap really badly regardless of what he did. He eventually started taking cramp-block a few days before and this seemed to help.

LOL!!! 

[PeterF]

Had a friend who use to crap really badly regardless of what he did. He eventually started taking cramp-block a few days before and this seemed to help.

Shame must have been really embarrassing

[Bateleur1]

Had a friend who use to crap really badly regardless of what he did. He eventually started taking cramp-block a few days before and this seemed to help.

 

Should have used crap-block or a cork in his case.