How to avoid cramping.

[Indurain]

I entered a race on the weekend. Despite being 99kg's (41yrs old) I was well trained and fit. The distance wasn't an issue. However, I had to get over these 2 climbs to have a chance at winning. I pushed myself pretty hard (into the red a few times) to come back after being dropped off on both climbs. After the 2nd climb (about the 50km mark) I started to cramp in my calf muscles (while going downhill!). Over the next 45km's they got progressively worst to the point that I was getting them in both calves at a time and for longer periods. Every pedal stroke while cramping felt like I was tearing muscles in my calves. 2 to 3 days later calves still sore to touch.

Since then a friend suggested using Staminade due to it containing Magnesium and Ultra Muscleze for the same reasons.
Is there anything else you guys use or do to avoid cramping? I use to never cramp.

I had plenty of fluids, food, etc in my race. The only thing i can think of is I pushed myself a little too hard, but have done so many times before without cramping. Any ideas welcome.

 

[ImmaculateKadence]

Well what works for me may not be what works for you, but potassium is best. I eat them daily and always have a banana before a ride/race, and often during. Typically, I carry one in the jersey pocket. Some people require more than others. Another one that works for me is the camelbak elixir drink tablets; I had problems with cramping last summer and someone suggested those. I didn't change anything else in my nutrition before and during rides, and the cramps stopped, It's more convenient than peeling a banana mid race and risk getting called out . They're good if you can stand the medicinal taste.

I've also been told that sushi helps. I havent seen any research on it, but sometimes I eat sushi the night before. Maybe it's just an excuse for me to splurge though

One that I'm unwilling to try is Apple Cider Vinegar. I hear it's great, but it just doesn't seem worth it.

Don't forget to stretch and warm up too. Hope this helps.

 

[fatandfast]

just training and diet.
If you are not getting proper workouts under race simulated loads before racing it will make little sense to modify things when it's a one off situation. If you went up and down the hills faster than you do in training there is part of the answer.
Your calf muscles are super dense so the range of motion you put them through while racing was something very abnormal. Some part of the race made you go outside what you were trained for (Climbed faster, out of the saddle, in the saddle, longer duration.ect) If you have a muscle cramp or condition that only occurs while or after racing the problem is in your workouts.

218 pounds at 41, don't see abnormal but how tall are you? also you included when the climbs were but what was the total distance of the race? How many feet of vert total? It may just be that you grossly underestimated the speeds and distances and that the total effort is way more than you trained for..thats pretty common. I have started to have higher heart rates in my work outs than in races lately and my outcomes are better than when I did it the other way around. Good luck

 

[ImmaculateKadence]

just training and diet.
If you are not getting proper workouts under race simulated loads before racing it will make little sense to modify things when it's a one off situation. If you went up and down the hills faster than you do in training there is part of the answer.
Your calf muscles are super dense so the range of motion you put them through while racing was something very abnormal. Some part of the race made you go outside what you were trained for (Climbed faster, out of the saddle, in the saddle, longer duration.ect) If you have a muscle cramp or condition that only occurs while or after racing the problem is in your workouts.

True that.

Something else I thought of is if you recently started taking any new supplements before the race. I've seen many guys that start taking a supplement to recover and on their next hard effort, or even after, they get cramps from excessive or imbalanced nutrients. Another thing I didn't mention before is magnesium which is needed to help potassium move through cells.

If you're well nourished though, it's probably what he said above. You may have gone just a bit too hard. If the cramps are consistent, then you need to look at nutrition.

 

[cromagnon]

Sometimes though - you will just cramp...

I don't know if you race regularly or not? If not you are likely to feel different because no training pushes you as hard as a race. To get fully used to racing (so your body does not start doing strange unexpected things - like cramps, or agony in your lower back etc) you have to... race.

 

[Indurain]

Thanks for the replies thus far. I race regularly and often at my max. I have been at a higher HR for a longer time period than this in another race without cramping, but am the first to admit that I had to over extend myself quite a bit to keep myself within striking distance to get back on to the lead group. I did recon the climbs in training and rode hard, but relaxed in between the 2 climbs. Whereas in the race the pace was pretty much non stop in between the climbs to catch up. So yes not training hard enough could be an issue.

The race was only 95km's. I am 178cm and 99kg's. So am definitely over weight. I ate/drank nothing different than what i do in training. I've been riding Rotor chainrings for quite awhile now, but haven't raced this hard on them for this distance (95km) and intensity duration. Wonder if they could have something to do with it?

Thanks for the tips.

 

[Tapeworm]

A fact about cramping:- there has, to date, been no one attributal cause to cramping that can be proven.

The common suspected causes are:-
Conditioning (fitness, going outside of normal effort range)
Dehydration
Energy depletion
Electrolyte balance
Deficiency in :- potassium, magnesium, calcium etc
Excessive caffeine (something I have had issue with)
Excessive heat/cold

One, some or none of these could be a cause, but you need to take careful note of race prep or efforts during race, hydration strategies etc.

 

[cromagnon]

A fact about cramping:- there has, to date, been no one attributal cause to cramping that can be proven.

It's amazing that there's still unexplored stuff in the body that is so "every day".

I only recently discovered that lactic acid does not cause fatigue directly, it's actually a fuel being used quite frequently by skeletal muscle and a build up simply means your muscles are struggling to use it fast enough (i.e. they are fatigued). I almost fell off my chair when I read that after years of being told and telling others that lactic acid was the cause of fatigue.

 

[CoachFergie]

I have always found lack of conditioning the primary cause of cramping. Had a young girl who prepared for the Tour of Canberra. All our racing is flat and conditions are warmer than there so we could see in the power meter data that her preparation for that tour was not ideal. She cramped in Canberra on the hillier and colder stages.

The Science of Sport Chaps did a series on cramping which goes through all the theories.

http://www.sportsscientists.com/2007/11/muscle-cramps-part-1-theories-and.html

 

[Tapeworm]

And that is usually is not "acid", acidosis usually does not occur.