Cramp!!

[JackRabbitSlims]

I've only just recently starting suffering from Muscle Cramps in races - In 2 circumstance I've had to stop pedaling and just fall off the bike on the side of the road as the Muscle was fully locked and quite painful!

I've asked quite a few fellow riders if they suffer from Cramps and what they try and do to alleviate it......many stories, myths, wives tales etc out there about cramp, what causes it and how to prevent it.
TDF commentators and world class D-Bags Paul and Phil almost always say every year that cramp is caused by "Lack of Conditioning" or "poor positioning on the bike"
the other widely heard causes are: Dehydration, lack of electrolytes, poor nutrition practices....

I get my cramps in the same muscles every time, my conditioning is good (but could always be better eh ) bike set up is spot on, nutrition is good - pre race and during. I always have Hammer Endurolytes in my drink mix as a back up......I've tried "cramp stop" spray which gives temporary relief.

Any ideas or thoughts on how I can get rid of, or reduce the chance of race day cramps - never get them in training and in a race I tend to Mash the bigger gears which not ideal

 

[krebs303]

I know you have probably heard this but bananas are supposed to be good for cramps as they have alot of potassium. Dehydration, loss of sodium and potassium are the most common reasons for cramps during exercise.

 

[cyclegunn]

Hope this helps!

When I was younger I rarely, if ever cramped! However, earlier this year I was having a cramping problem after the first 1.5 or 2 hours of a race. I was eating the bananas, and drinking water but I was very close to my anaerobic threshold throughout. Once I got fitter later in the year, even with much higher temps and humidity I didn't cramp, or just a little right at the end. I believe it's a combination of fitness, drinking and eating properly that helps you avoid the cramp!! Good luck!

 

[SpartacusRox]

I've only just recently starting suffering from Muscle Cramps in races - In 2 circumstance I've had to stop pedaling and just fall off the bike on the side of the road as the Muscle was fully locked and quite painful!

I've asked quite a few fellow riders if they suffer from Cramps and what they try and do to alleviate it......many stories, myths, wives tales etc out there about cramp, what causes it and how to prevent it.
TDF commentators and world class D-Bags Paul and Phil almost always say every year that cramp is caused by "Lack of Conditioning" or "poor positioning on the bike"
the other widely heard causes are: Dehydration, lack of electrolytes, poor nutrition practices....

I get my cramps in the same muscles every time, my conditioning is good (but could always be better eh ) bike set up is spot on, nutrition is good - pre race and during. I always have Hammer Endurolytes in my drink mix as a back up......I've tried "cramp stop" spray which gives temporary relief.

Any ideas or thoughts on how I can get rid of, or reduce the chance of race day cramps - never get them in training and in a race I tend to Mash the bigger gears which not ideal

I think that Phil and Paul are right in part. If you are doing races that are significantly longer than the traing rides you have been logging, then cramp is a common issue. My old coach always used to say that you need to be logging endurance training rides that are 20% longer than your race distance.

If that is not the issue then the most likely cause is a mineral deficiency. I also suffer from cramping and have found the best supplementation for me has been magnesium tablets, preferably ones that contain zinc also. I generally take them as a daily maintenance dose during the season but double the dose a few days out from a race, particularly a longish race (100km+). You have to be a bit careful with doseages though as magnesium has a laxitative effect.

 

[brianf7]

Try a Magnesium suppliment daily . there are heaps of stuff in the pharmacy but most are best left there.

 

[JackRabbitSlims]

ok.....

thanks, I'll try a Magnesium supplement hopefully with Zinc included.

Thanks for the replies.

 

[Juicy McDrip]

More beer = less cramps. Long-term experiments have proven it.

If you're already producing 3 recycling bins of emptys/week, then add another case of 16oz lagers and you should be all set. No more cramps.

 

[Tapeworm]

Given that the precise cause of cramps when exercising is still unknown the best suggestion I have is to experiment and see what works.

A lack of potassium, magnesium, zinc, electrolytes, calcium, glucose have all been suspected causes as has dehydration, localised muscular fatigue, conditioning (lack of), extreme temperature and excessive caffeine.

 

[JackRabbitSlims]

Yeah - Thanks Tapeworm.

What you have listed seems to be the general consensus on the causes. I'll try different options and see what, if anything, works. I picked up some Magnesium / Zinc pills yesterday which I have started on.

Not to sound like a "highly tuned athlete" - but my condition / fitness and Nutrition (in & out of racing) is good right now, in fact, the best it has been in years! - I think my age might be a factor as most older dudes I chat with also speak of the onset of cramps as they have aged!??

Excess Caffeine could also be a factor, but that will be the very last apspect of my diet that I will address.

@ Juicy - yeah, 10 years ago mate I would have agreed with you - these days I have better things to spend my time and money on - all the power to you though!!

 

[_yngve_]

I've had the same problems, and have done more than my share of (amateur) research. Science of Sport had a great multi-part series on cramping, with a few interesting theories and bits of info:

1) Current conventional wisdom about hydration/electrolytes and cramping can largely be traced to anecdotal evidence of sweaty dock workers who cramped around the turn of the century;

2) Much cramping can be explained by raceday loads exceeding training loads - this would seem to track much of my experience, as I race very few events per year (and cramp in nearly all of them) yet seldom ever cramp on training rides (where my intensity is a fraction of race efforts);

3) Current studies indicate that cramping may be more neuralogical than muscular. More interesting, two studies show that the introduction of acetic acid (in the form of pickle juice) appears to reduce the time to recover rather dramatically (I tried this at Lotoja this year, and found that it did reduce accute cramps rather quickly, although it did not eliminate the 'on the edge' feeling).

SYJ

 

[JackRabbitSlims]

Agree!

all good points!

2) Much cramping can be explained by raceday loads exceeding training loads - this would seem to track much of my experience, as I race very few events per year (and cramp in nearly all of them) yet seldom ever cramp on training rides (where my intensity is a fraction of race efforts);

I would probably fall into that category and is something i need to address. I train almost always on my own and am guilty of sitting back a bit and not pushing when I should or can!. In a race I can feel really good and have plenty of energy, but most often when I stand on small inclines or climbs, I feel the onset of cramp and sit down real quick and start to panic a bit.

Usual story eh - train at harder / higher intensities and training rides need to be at least as long as the event, preferably longer!

 

[_yngve_]

Usual story eh - train at harder / higher intensities and training rides need to be at least as long as the event, preferably longer!

Tell me about it. My training rides in the summer range from 25-90 miles, the longer ones including ~8k of climbing, yet on race day, the cramps start around 40 miles (as I'm starting on the first big climb of the day).

Science of Sport articles may be found at:
http://www.sportsscientists.com/2007/11/muscle-cramps-part-1-theories-and.html

 

[slowingfast]

I too suffer from cramps. Would do 90k hard training rides without any issue. About 40-50 k's into a ride I would start cramping irrespective of what drink, supplement, food, or whatever......
In another discussion on this topic someone mentioned avoiding caffeine a couple of days before and drinking lots of water. This discussion is somewhere within this forum.
Last big ride I followed the caffeine free regime, etc, and it made a huge difference. No hint of a cramp and efforts were less taxing on my legs, etc.
I am no longer young and perhaps the bodies physiology changes with certain chemicals blocking other chemicals and that resulted in the cramps I would get...
No harm in trying.
Good luck

 

[JackRabbitSlims]

Good result slowingfast

Must be pleasing to see some light at the end of the tunnel.

Unfortunately, I can't see myself reducing Caffeine intake right now - I have one strong coffee in the morning first thing, If I miss this, my whole day is a complete mess.....and then maybe 2 more before midday - after that, nothing.

Gonna stick to the Mag / Zinc pills and see if that makes a difference.

 

[Polish]

Years ago when I was riding brevets it was inevitable that I would cramp up after the 300km mark on climbs mostly. I learned to avoid jumping out of the saddle and pushing it - cramp city - ....had to take it slower and smoother when I would get out of the saddle. I also used all the common suggestions to avoid cramps blah blah blah. Did not fix it until I read about Pickle Juice.

It worked for me.....

Here is a recent article:
http://www.mormontimes.com/article/16404/Pickle-juice-doesnt-cramp-BYU-football-players-style

 

[JackRabbitSlims]

!!

Maximum respect to you for riding 300kms plus!

However, there is no way I'm guzzling pickle juice in a long, hilly ride mate -

I'm even a bit dodgy on the sickly, sweet sports drinks, especially after 4 + hours in the saddle - by then, I'm usually craving a Ham and Cheese croissant

 

[Tapeworm]

I was the one who discussed excessive caffeine as being a potential cause or contributing factor in other thread. Mainly this came about through my own issues with cramping and my rather excessive caffeine intake pre/during races.

One theory beyond the "caffeine deydrates you" is the manner in which it can affect 1) chemical reactions in relation to the firing of certain muscles (some people have "tremors" or "twitching" as a result of caffeine ingestion) and 2) that caffeine could be reducing or retarding the absorbtion of certain things which MAY contribute to the onset of cramps.

Another link regarding cramps:-
http://www.faqs.org/sports-science/Ce-Do/Cramps.html

 

[Polish]

However, there is no way I'm guzzling pickle juice in a long, hilly ride mate -

I'm even a bit dodgy on the sickly, sweet sports drinks, especially after 4 + hours in the saddle - by then, I'm usually craving a Ham and Cheese croissant

I would eat several dill pickles pre-ride and take a few swigs out of the pickle jar.
I also carried some pickles in a ziplock bag and ate them during the ride.
(if I wanted to impress/scare the ladies I packed the pickles in my shorts)

Seriously, it worked wonders. For the cramps I mean.

 

[STODRR]

I used to have a severe problem with cramps. You have to learn what your body does. I finally figured out I need to have one large bottle of water an hour and more on really hot days. If it is a ride over 3 hours for me I have to take 4 endurolytes before the ride and 2 during if 5 hours I need 4 and 4 that on top of the the ones that come in the drinks.

 

[Buffalo Soldier]

Given that the precise cause of cramps when exercising is still unknown the best suggestion I have is to experiment and see what works.

A lack of potassium, magnesium, zinc, electrolytes, calcium, glucose have all been suspected causes as has dehydration, localised muscular fatigue, conditioning (lack of), extreme temperature and excessive caffeine.

Instead of guessing, ever considered a blood exam? (@the 1950s-themed restaurant)

Drinking water is a good remedy against dehydration btw.

 

[JackRabbitSlims]

Been there - done that.

Yeah - had some blood work done at the request of Cycling Coach a while back....nothing out of the ordinary.

Excellent suggestion regarding help with Dehydration, cutting edge stuff that!

 

[Tapeworm]

Instead of guessing, ever considered a blood exam? (@the 1950s-themed restaurant)

Drinking water is a good remedy against dehydration btw.

Wow that is so utterly amazing.

I guess all that's research into cramping could be solved with a simple blood test eh? Golly, I will have to find those sport scientists and tell them "hey, simple guys just take a blood test!" I bet they would have never thought of that.

 

[Buffalo Soldier]

I don't believe that. Most scientists will be smart enough to think about something as simple as a blood test.

 

[Tapeworm]

I don't believe that. Most scientists will be smart enough to think about something as simple as a blood test.

And yet exact causes of cramping are still unknown.

Just in case you were wondering blood tests have been done on people suffering from cramps.

I'd just assumed you were a troll with insights such as "water rehydrates you".

 

[Buffalo Soldier]

I know exact causes of cramping are still unknown.
I suffer from them myself rather easy.
The only thing that really works with me is water, a lot of water.
Oh, an magnesium also helps a bit.