More Advice On Managing C R A M P S

['Dale]

From cyclingnews.com:

 

B)

 

There are many causes of cramps. Bike fit is certainly one of them, and your fit should be checked whether or not it is the cause of your cramps just because bike fit makes a huge difference to the power you can make and sustain. Another possibility is under-training for your event distances. If you are routinely doing 14 hours per week and racing races of 2-3 hours, that's not the problem you are having.

 

Another possibility is electrolyte imbalance as you have already noticed. I've had many riders get past persistent cramping problems by increasing calcium intake. If you are already taking a supplement of 1000mg (1 gram) or more of calcium per day, this is not your issue.

 

If you are not supplementing calcium already, start taking 1000 mg of calcium each morning and another 1000 mg each hour when you race. The easiest way to consume that calcium is as a chewable antacid tablet. Pick a flavor that you like. Try that for two weeks. If it doesn't make a difference in two weeks, it's not going to start. If it does work, keep it up of course.

 

Finally, you may be getting cramps because you are training too hard. This is a less common cause, but three days of high intensity per week is too much for the vast majority of athletes independent of whether they are getting cramps or not. I'd suggest you back off to 1-2 hard days per week when you don't have a race coming up. In a week with a race, the race should be the one hard day. More frequent hard rides may help you bring on good form, but once it is on, continuing them only makes you unnecessarily tired.

['Dale]

Hmph, training too hard?

Interesting point.

 

I know that overloading is not good.

Or big increases in training volume is uncool.

[Starvin' Marvin]

I find sucking a rennies under my tongue helps with cramp

[bikemonster]

I've never heard of anybody cramping in training.

 

What I worked out though is that you need to train for the same distance, and for your planned race intensity to avoid cramps.

 

I've had cramps during races when I've trained hard (but with too short distances) and when I've trained without sufficient intensity (despite inter-galactic distances).

[latentree]

Thanks for the post. Also had cramping lately & think it might also have to do with heat. Took Potassium and Magnesium but will add more Calcium in the mix.

[The_Break]

I find sucking a rennies under my tongue helps with cramp

 

Rennies does work well. I use them regulalry in stage races and know of many elite riders who use them.

 

Other factors are dehydration, taking in too much carbohydrate such as gels, poor fitness, incorrect bike setup whereby your muscles are over extending/stretching or just bunched up. It is also apparently also genetic to some degree.

[Mish100]

I never cramped until recently getting slight cramps. I was thinking it could be because of my bad eating habbits lately? I also did the ergo fit setup which I am not enjoying.

[Caerus]

I never cramped until recently getting slight cramps. I was thinking it could be because of my bad eating habbits lately? I also did the ergo fit setup which I am not enjoying.

 

 

Why not get re set-up then? Let them know surely

[Mish100]

I will ask them tomorrow and see what they say. Its been a month now thou. Do u think they will still redo it without paying again?

[Caerus]

I will ask them tomorrow and see what they say. Its been a month now thou. Do u think they will still redo it without paying again?

 

 

I would ask them to redo it without paying, it seems to have been done wrong Did the cramping and ergo-fit get done at the same time?

[Mish100]

I never cramped immediately but I always felt uncomfortable since then. I thought give it chance but will ask them to redo it rather.

 

Do u think diet can play a role? I must admit I have been eating badly and drinking lotsa gas cooldrink.

[Caerus]

I never cramped immediately but I always felt uncomfortable since then. I thought give it chance but will ask them to redo it rather.

 

Do u think diet can play a role? I must admit I have been eating badly and drinking lotsa gas cooldrink.

 

 

The diet will also be playing a role Im sure of that, but lack of fitness & overexertion are major factors, are you drinking enough while riding? Its more then likely a combination of a few things, including the setup.

[Vetseun]

Are you being serious?

I find sucking a rennies under my tongue helps with cramp

[Guest Bpayne]

I never cramped until recently getting slight cramps. I was thinking it could be because of my bad eating habbits lately? I also did the ergo fit setup which I am not enjoying.

 

Who did it? A bikeshop? If so ask them to re-do it again but I dont know what they would say a month later but I would ask to make sure its done correctly as that is what you paid for. Also it may be cause you fat and unfit so maybe try lose some weight and actually ride the bike. That may help also.

[Mish100]

Thanks for the advice Colonel....