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Cramp ! Is it my body telling me to ease off a bit !

  • This topic has 21 replies, 16 voices, and was last updated 8 years ago by mike the bike.
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  • June 11, 2018 at 11:08 am #28608
    joeegg

       On longer hilly rides i can start to get cramp after maybe 80/90 kms. The steeper the roads the worse it is. I have drinks with the electrolytes and eat enough stuff. Am i trying just a bit too hard and fatigueing my legs too much early on ? I am late 50’s if that makes any difference.

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  • June 11, 2018 at 6:55 pm #921231
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    madcarew

    Yes. It’s your body saying

    Yes. It’s your body saying “This is hard work”. All the research says that cramp is entirely neurological. There are no drinks or foods you can eat that will correct an electroyte balance or anything to make a difference. I believe tramadol can help.

    You can think of cramp as a kind of overuse syndrome. At a certain point of fatigue (or other neurological stress) your muscles start sending back a message “I can’t do this at this level any more”. and so you generally have to ease off.

    You can improve the situation (indeed, possibly even fix it) with training. As you say, on steeper hills you get cramp, when your muscles are working really hard. Doing steep hills multiple times in shorter training rides will help, as will sprinting multiple times in a  shorter ride. Doing back to back rides of 60 – 80 k may also help. Really it’s your body saying “This is my limit at the minute” so you do normal training that will extend that limit. Also, because it’s neurological it can literally be corrected by your brain to a large degree, so being relaxed and not getting concerned about it will help!!

    June 11, 2018 at 6:24 pm #921229
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    Mr Pennington

    “I have drinks with the

    “I have drinks with the electrolytes and eat enough stuff.”

    I had the same issue years ago where I retained potassium but released more sodium the further I rode. So, you may be depleting one or more electrolytes – sodium, potassium, chloride and co2 – or may be imbalanced from medications/supplements you take. A doctor can order an electolyte panel to see where you’re at. You can then determine if additional electrolye(s) need to be added to your ride drinks/food beforehand.

    June 11, 2018 at 5:41 pm #921227
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    don simon fbpe

    Old?

    Old?

    https://www.runnersworld.com/advanced/a20783751/keep-from-cramping/

    June 11, 2018 at 5:25 pm #921225
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    mike the bike

     

     

    Old cyclists’ folklore says eating bananas before, and during, exercise fights off the dreaded cramp. Just might be worth a shot.

    June 11, 2018 at 1:47 pm #921223
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    Canyon48

    Have you got the correct

    Have you got the correct gearing?

    If you aren’t spinning the gears enough you’ll cramp much easier.

    June 11, 2018 at 11:49 am #921221
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    kil0ran

    Calves or thighs? I find I’m

    Calves or thighs? I find I’m the same – about 50 miles is my limit. Mine tends to come on when I stop at junctions, particularly calf muscles when I stretch to dab down (I tend not to drop off the saddle). Less likely to get it on the ride itself. I’ve always suffered with it, I get night cramps in calves (at the back and also down the outside of the calf muscle). It can also be triggered by posture – e.g the hard edge of a chair can set it off in my thighs. I drink plenty of water on long rides (1 litre an hour) but I don’t see any correlation between heat and onset. For me I just need to stretch it out and it tends to be a little sore next day, but usually a ride sorts it out.

    I would say if you’re eating and drinking it’s perhaps down to posture on the bike, or your cadence. Higher cadence/lower gear might help.

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