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Cycling Training
Published
31 May 2004
Last activity
4 June 2004
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bikeguy
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HydrationRecoveryTraining plans

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  1. Original post
    bikeguy
    Archived post
    #1

    Hi fellow bikers,

    I guess I'll say a little bit about myself here: I'm 27 and have been cycling since I was a kid, but just for fun. The past 1.5 yrs I've started to train cycling seriously and really just recently started to train seriously this spring. I've been doing about 35 km rides for 4 days per week the past 3 weeks with 1 50 km ride and 1 80 km ride during that period. The 80 was the most I've ever covered in one go. During my rides I do frequent bursts to 50+ km/hr. There are some fairly steep but short hills around here which are part of my route. Nothing major maybe about 4-8% gradients for 100-300 m (steeper gradients are shorter). Oh, I guess I should say where I am: Jyvaskyla, Finland. We are pretty much right at sea level.

    I ride a Specialized Sirrus Pro that doesn't have drops, it has a mountain bike handlebar but narrower. I have a clipless Shimano system. The bike is pretty good, haven't had any problems with it over a year and it's pretty light and has good steering response. 'Kay, enough about that.

    I have recently suffered a hamstring cramp that has curtailed my cycling, my left hanmstring hurts a bit walking and very much on trying to touch heel to butt or lifting the leg up. It's not swollen or bruised at all. I will refrain from going over 40 km/hr till it heals, and I can't pull up at all (forget cleats!). The cramp occured after about a 55 km ride and it happened a half hour after I stopped riding. I have been hydrating well off the bike, but now I think I need something during the ride. I have also been getting progressively more tired and my calves have become quite sore, my calves cramped for fractions of a second after my ride about 3 times but let go and my toes cramped too.

    I figure I overtrained and I've cut my riding to a much slower speed and with many more days off inbetween.

    Any tips on helping (now that I have it) and preventing future cramps? I've started supplementing with added salt and magnesium, and was taking 500 mg-1 g of potassium supplement before the cramp happened. Did I just overdo it? I would stretch my hammy, but I don't think it would help right now.

    Thanks.

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  2. SLS
    Archived post
    #2

    First off welcome aboard. I would suggest that you see a doctor to get it checked out to make sure it is only a cramp & probably stay off the bike till it completly heals unless told otherwise. You stated that you hydrate well off the bike but that you think you need something during the ride - you need to stay hydrated on the bike as well - most cramps are caused by fluid loss. Regular water should work fine for the trips you are riding, or if you wish a sports drink would also be good. Proper streching / warmups & cooldown periods also help in the prevention of cramps & other injuries. Know any one good at massages - that can also help out. Hope this helps and that you get better soon.

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  3. graf zeppelin
    Archived post
    #3

    Welcome. I too hope that sorts itself out soon. Likely it will.

    The above advice is spot on. Try having a sip of something around every 15 minutes, whether you're thirsty or not. Ought to help a great deal. Once you've begun to feel thirsty, its already a bit late and you should have already had a sip of something while riding.

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  4. Powerful Pete
    Archived post
    #4

    Welcome on board.

    If you follow the advice the other posters have provided you will be fine. Drink regularly (and before you are thirsty) while riding, stretch, warm-up and cooldown, and eat plenty of fruit (I believe apples and bananas have the extra potassium you need to help avoid cramping - could be wrong, but someone more knowledgeable than me will surely respond).

    Remember also to check out a knowledgeable bikeshop, just to make certain your position is correct!

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  5. sheppard
    Archived post
    #5

    Yeah, I agree, bananas are a good sourse of patassium, which will help that cramp from recurring, if indeed it was a cramp. IF it was a cramp, the pain probably wouldn't last more than a day or two. So if it persists, it could possible be a sprain or a strain. They're more serious, of course. Some light stretching after a hard workout will help with all three of these problems. Staying well hydrated is an important factor, too. Take care and Best of Luck!

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