I have been experiencing cramps quite often on my rides. I make sure to get a sufficent amount of carbs before my rides and hydrate with Cytomax or water during. I usually get them in my calves or quads. I typically run 5-6 miles in the morning and do my rides at the end of the day. I'm not sure if I'm just pushing myself too hard or if I have some of nutritional defficiency. I've been considering doing some sort of stretching as part of my training routine to help loosen up my legs. I do stretch briefly before and after my rides. I believe my saddle position is adjusted correctly, but I'm not 100% sureif it is the best position for me. I know there are many variables but any info or experiences that you can share in dealing with cramps is greatly appreciated.
Cycling Training · Public discussion
Cramps
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- Cycling Training
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- 17 April 2004
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- 18 April 2004
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- cyclepath
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Do a search for CYCLING PERFORMANCE TIPS and look at "Exercise Induced Muscle Pain, Soreness, and Cramps".
It is a very helpful site.
Hydration and training for those long hard efforts seem to be the main messages.
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I agree with davef.
I am 51 years old and had myself quite some cramps, when I started cycling after an interruption of many years. Presently I am cramp free. My last long distance was the 200 km Audax brevet.
The measures I took were the following:
1. Stretching before cycling
2. When cycling, the first 10 minutes not push too hard. Keep spinning in low gears, min. 80 turns per minute. I started to use heavier gears and push only, when I felt my muscles were warm.
3. When on route, tied and when pedaling is not absolutely necessary, for example downhill without curves, keep alternatively one leg really strechted getting the one heel at a time as far down as possible.
4. Hydrate before cycling (just drink 0.3 to 0.5 l of water)
5. Hydrate during cycling (on a tour over 2 hours, drink regularly, i.e. every 15 minutes).
6. On longer tours, above 4 hours, I took along Gatorade and alternated water with Gatorade.
5. Eat bananas daily (high content of potassium).I am not a doctor, but what almost everybody told me was to keep hydrated and keep the potassium high. For me it worked.
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Thanks for the feedback. That site looks like it has a lot of useful info. I will read through it and see what tips it can offer. I think my issue is over training so early in the season. I was an avid runner doing 70% running and 30% riding over the last couple of years. This year the opposite is true.
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