Quadricep Cramps

"Philip W. Moore , Jr." <[email hidden]> wrote in message
news:0Ts6b.378978$uu5.71628@sccrnsc04...

Quoted message said:

I am looking for some guidance regarding how to minimize pedaling induced cramping in my
quadriceps. I am a gear masher, and spend most of a ride pushing 53x14 or 53x16 to 53x18 on
climbs. This technique works for me

most

Quoted message said:

of the time, but around 45 miles out on a fast group ride, I start to feel tense in my legs and,
later on, tight cramps in my quadriceps near my

knees.

Quoted message said:

If anybody can offer some suggestions, I would appreciate it. I want

badly

Quoted message said:

to enter the racing scene, and I have the sprint to do it. But first I've got to make it into the
last 500 meters to do something about it.

I think the solution is pretty obvious: learn to spin a bit more. The low cadence/high force
pedaling style you've adopted requires recruitment of more motor units, esp. the more
glycogenolytic fast twitch type. You're probably therefore burning through your limited glycogen
stores more rapidly than necessary, leading to muscle fatigue ("tenseness"😉 and then cramping
around the 2 h mark.

Learning to/practicing pedaling a bit faster will also help you when you start racing, as it will
make it easier to match the changes in pace that constantly occur.

Andy Coggan

Philip W. Moore said:

I am looking for some guidance regarding how to minimize pedaling induced cramping in my
quadriceps. I am a gear masher, and spend most of a ride pushing 53x14 or 53x16 to 53x18 on
climbs. This technique works for me most of the time, but around 45 miles out on a fast group
ride, I start to feel tense in my legs and, later on, tight cramps in my quadriceps near my knees.

If anybody can offer some suggestions, I would appreciate it. I want badly to enter the racing
scene, and I have the sprint to do it. But first I've got to make it into the last 500 meters to
do something about it.

Thanks,

Philip W. Moore, Jr. Plano, Texas

Beside's Andy's advice, which is worth about 10X mine based on his qualifications, I note that in my
experience (been there), cramping is due to conditioning, hydration and nutrition problems. Besides
doing more of the riding you want to do (and extending your RPM range), make sure you're drinking
enough, and eating or drinking enough potassium and calcium. Bananas and figs have been great
"treatments" for cramping in lots of riders' experience.

--
--
Lynn Wallace xmission.com~lawallOpen ↗ "I'm not proud. We really haven't done everything we
could to protect our customers. Our products just aren't engineered for security." --Microsoft VP in
charge of Windows OS Development, Brian Valentine.

Philip W. Moore said:

I am looking for some guidance regarding how to minimize pedaling induced cramping in my
quadriceps. I am a gear masher, and spend most of a ride pushing 53x14 or 53x16 to 53x18 on
climbs. This technique works for me most of the time, but around 45 miles out on a fast group
ride, I start to feel tense in my legs and, later on, tight cramps in my quadriceps near my knees.

If anybody can offer some suggestions, I would appreciate it. I want badly to enter the racing
scene, and I have the sprint to do it. But first I've got to make it into the last 500 meters to
do something about it.

Thanks,

Philip W. Moore, Jr. Plano, Texas

Warm up and stretch. Learn the proper stretching techniques. Important for warm up and warm down
until you get maximum flexibility. Watch your diet, get enough electrolytes. If you're getting
cramps at 45 miles out it sounds like you've depleted potassium. Eat more bananas is the simple
answer. Make sure you're getting essential electrolytes in your drink/food during rides, especially
on hot days. Don't skimp on water, either.

I doubt electrolytes are to blame...not at less than two hours in. I suffered exertion/fatigue
cramps often in long races and now in shorter races. This is likely due to lack of "training". While
I can't claim to be untrained now or then, one has to consider your training status relative to the
level your performing at; ie, I never raced over 100 miles until I went south, now I rarely race in
anything more than a 1 hr training crit, but when I do compete, the races a re much harder and
longer. A little trick I learned is quinine - a good malaria treatment and a mild muscle relaxor. A
couple litres of tonic water each day starting two days (before a big race)out has worked for 5 out
of 5 clients and myself. You can also try training more like a race, with longer rides ending with
high intensity training.

Having said all this, Andy brought up the most relevent, and likely cause, your low cadence
gear mashing.

Chris Harnish

Quoted message said:

Warm up and stretch. Learn the proper stretching techniques. Important for warm up and warm down
until you get maximum flexibility. Watch your diet, get enough electrolytes. If you're getting
cramps at 45 miles out it sounds like you've depleted potassium. Eat more bananas is the simple
answer. Make sure you're getting essential electrolytes in your drink/food during rides,
especially on hot days. Don't skimp on water, either.

In article <[email hidden]>, chris

Quoted message said:

A little trick I learned is quinine - a good malaria treatment and a mild muscle relaxor. A couple
litres of tonic water each day starting two days (before a big race)out has worked for 5 out of 5
clients and myself.

Have you tried taking magnesium glycinate (more absorbable than the other forms) ? It is also a mild
muscle relaxant and can more directly reduce the causes of cramping.

-WG

I've been told low potassium was more responsible for fatigue vs cramps. But maybe it's the balance
of electrolytes vs any one that contributes whether you get cramps, or fatigue, or whatever. I spin,
eat Na, K+, Mg and still get 'em. bg

Richard Adams said:

If you're getting cramps at 45 miles out it sounds like you've depleted potassium. Eat more
bananas is the simple answer. Make sure you're getting essential electrolytes in your drink/food
during rides, especially on hot days. Don't skimp on water, either.

Hi :

I lived in plano for 6 yrs. What climbs ? The only ones I know of around there are the little
rollers going South along 75, 15 Miles North of Plano (South of the old Lockheed plant in
McKinley ? ).

But seriously, aside from the wind, the real problem there is the heat and heat induced de-hydration
which happens much faster when its > 100 degrees. I used to take 2 bottles and extra drink mix to
refill with or stop and get gatorade. I also found that drinking a liter bottle of gatorade before a
ride (pre-hydration) helped.

Philip W. Moore said:

I am looking for some guidance regarding how to minimize pedaling induced cramping in my
quadriceps. I am a gear masher, and spend most of a ride pushing 53x14 or 53x16 to 53x18 on
climbs. This technique works for me most of the time, but around 45 miles out on a fast group
ride, I start to feel tense in my legs and, later on, tight cramps in my quadriceps near my knees.

If anybody can offer some suggestions, I would appreciate it. I want badly to enter the racing
scene, and I have the sprint to do it. But first I've got to make it into the last 500 meters to
do something about it.

Thanks,

Philip W. Moore, Jr. Plano, Texas