Discussion
Did a 100k ride yesterday, and suffered badly with cramping over the last 10 miles or so. Had to stop every 2-3 miles and walk for 5 minutes before i could get back on the bike. Very painful, and overall not a nice experience.
Any tips on how to prevent cramping? It was warm, so I drank plenty of water (about 6 bottles (about 3.5 litres) over the ride, and I added an electrolyte tablet to each bottle as someone said it was a good idea. I didn't eat a huge amount – half an egg mayo sandwich, a piece of salty focaccia and a banana – but did use three gels along the later stages.
Any tips on how to prevent cramping? It was warm, so I drank plenty of water (about 6 bottles (about 3.5 litres) over the ride, and I added an electrolyte tablet to each bottle as someone said it was a good idea. I didn't eat a huge amount – half an egg mayo sandwich, a piece of salty focaccia and a banana – but did use three gels along the later stages.
Edited by boyse7en on Monday 10th August 15:52
Did you move around much on the bike? I once got a terrible cramp-like pain on a circuit day at Goodwood. We were flying and I was down on the drops for maybe an hour without changing position, and I got this pain at the top of my legs. I had to stop and more or less fell off the bike and lay in the grass for 20 minutes, just could not move. Never had it before or since, thank god!
Sounds like maybe even more water and more proper food. Fig rolls are good, I find. Gels I keep as an emergency boost; you don't always carry enough and sometimes you can't find somewhere to buy stuff immediately.
Sounds like maybe even more water and more proper food. Fig rolls are good, I find. Gels I keep as an emergency boost; you don't always carry enough and sometimes you can't find somewhere to buy stuff immediately.
I did around 100 miles 9 days in a row. Not great speeds (14 mph average) and not this hot (although your 100k suggests not UK) but I was drinking 4 litres of electrolytes (high5 tablets 2 caffeince, 2 normal) and 2 of water.
I am 100kg but might be useful as an idea of intake required.
I am 100kg but might be useful as an idea of intake required.
Daveyraveygravey said:
I got this pain at the top of my legs. I had to stop and more or less fell off the bike and lay in the grass for 20 minutes, just could not move. Never had it before or since, thank god!
I had exactly the same once, trying to stick with a faster group of mates on my MTB, about 30 miles in, half way up yet another long climb, basically fell into the grass verge / bank and couldn't move, not pleasant!And again 3/4 of the way through my first proper half marathon, thighs cramped like crazy, I tried to keep running through it, excruciating, could barely walk for a good few days afterwards.
I put it down to dehydration both times.
TheDrownedApe said:
I did around 100 miles 9 days in a row. Not great speeds (14 mph average) and not this hot (although your 100k suggests not UK) ...
I always work in Km and I'm in the UK. Not sure why, think it's because most of the cycling media I consume is metric. With regards to cramping, I'm still trying to find the correct remedy too. The answer is normally more sodium (electrolytes) as the poster above said you need to check the instructions to make sure you're putting enough in your bottles.
I have a 130km event on Saturday and it'll be quite warm so I'll update to see if I've cracked the formula!
If cramping was down to electrolyte imbalance, why does it affect only one muscle group?
Most likely it's fatigue and the most undeveloped muscle group giving in first. Often those that aren't prime movers in cycling ie. hamstrings and calves.
Good hydration and attention to replacing salts will delay the onset of fatigue but on rides that are at your endurance limit, your weakest area gives up first
Most likely it's fatigue and the most undeveloped muscle group giving in first. Often those that aren't prime movers in cycling ie. hamstrings and calves.
Good hydration and attention to replacing salts will delay the onset of fatigue but on rides that are at your endurance limit, your weakest area gives up first
Discendo Discimus said:
I always work in Km and I'm in the UK. Not sure why, think it's because most of the cycling media I consume is metric.
With regards to cramping, I'm still trying to find the correct remedy too. The answer is normally more sodium (electrolytes) as the poster above said you need to check the instructions to make sure you're putting enough in your bottles.
I have a 130km event on Saturday and it'll be quite warm so I'll update to see if I've cracked the formula!
I ride and run in metric these days, especially for climbing. I can instantly figure out how lumpy a ride is in metres (climbing) but if somebody says that value in feet, I've no idea how much suffering is involved.With regards to cramping, I'm still trying to find the correct remedy too. The answer is normally more sodium (electrolytes) as the poster above said you need to check the instructions to make sure you're putting enough in your bottles.
I have a 130km event on Saturday and it'll be quite warm so I'll update to see if I've cracked the formula!
Anyway, I've been looking into electrolytes recently. I use Bulk powder (with squash) from Amazon when on the turbo at home but when out and needing to refill bottles I'll take High5 Zero tabs for less hassle. On Sunday I did 110km and got through 3 x 950ml bottles, each with 2 x High5 Zero tabs in. I had a proper good sweat up a couple of decent climbs which included the easy side of Bwlch y Groes (Hellfire Pass).
I started looking around as I've seen companies like OTE and Styrkr promoting stronger concentrations of powders/tabs. I've struggled with dehydration when riding in hot weather in the past (even when using High5 Zero tabs) and it made me think I might benefit from something stronger. I need to dig further but I did also read something that a lack of sodium (IIRC) can impact your ability to process food properly.
Related to this topic, has anyone paid for a sweat test? Not cheap but might avoid the trial and error approach (allowing for the promotion of the products from the related company):
https://styrkr.com/pages/sigr-human-performance-la... - £150 for 90 minutes
https://www.totaltritraining.com/sweat-testing-cen... - £119
I see you can also spend £250 on a body sensor for a DIY option:
https://flowbio.com/
Edited by Harpoon on Tuesday 11th August 12:10
oddman said:
If cramping was down to electrolyte imbalance, why does it affect only one muscle group?
Most likely it's fatigue and the most undeveloped muscle group giving in first. Often those that aren't prime movers in cycling ie. hamstrings and calves.
Good hydration and attention to replacing salts will delay the onset of fatigue but on rides that are at your endurance limit, your weakest area gives up first
It's probably a strong element of fatigue, as it was hamstring and calves that gave way first – although once one muscle cramps it seems to immediately leap to the next one along the chain as you try to stretch it out.Most likely it's fatigue and the most undeveloped muscle group giving in first. Often those that aren't prime movers in cycling ie. hamstrings and calves.
Good hydration and attention to replacing salts will delay the onset of fatigue but on rides that are at your endurance limit, your weakest area gives up first
I was using High 5 electrolyte tablets, one dissolved in a bottle of water. Recommend is one tablet per 750ml, so I should be about right. They're not caffeine ones. I don't drink tea or coffee, and tend to find caffeine makes me feel a bit "hyper", so I try to avoid it.
I've read about these – which apparently taste foul so therefore must be good for you. Might give them a try.
I think Oddman has called it right, just done 120km in 5hr in Italy and had 4 bottles with a single High5 Tab, stopped taking the caffeine ones as I prefer the Strawberry and Line.
Only had 1 banana and a strip of blocks which were carb and electrolytes. Probably had about 7 bottles total and it was 33-38°C and a lumpy 1600m climbing.
I think you may need to build on that endurance a bit more. I think High 5 is 1 tab every 500ml.
Only had 1 banana and a strip of blocks which were carb and electrolytes. Probably had about 7 bottles total and it was 33-38°C and a lumpy 1600m climbing.
I think you may need to build on that endurance a bit more. I think High 5 is 1 tab every 500ml.
oddman said:
If cramping was down to electrolyte imbalance, why does it affect only one muscle group?
Most likely it's fatigue and the most undeveloped muscle group giving in first. Often those that aren't prime movers in cycling ie. hamstrings and calves.
Good hydration and attention to replacing salts will delay the onset of fatigue but on rides that are at your endurance limit, your weakest area gives up first
Thats certainly my thinking on cramp. Its when you recruit less able muscles as you fatigue and they arent up to the job.Most likely it's fatigue and the most undeveloped muscle group giving in first. Often those that aren't prime movers in cycling ie. hamstrings and calves.
Good hydration and attention to replacing salts will delay the onset of fatigue but on rides that are at your endurance limit, your weakest area gives up first
Salt/electrolytes and hydration is certainly a factor too as its electrolytes that help with carrying nerve signals - you can work out your fluid loss by weighing yourself before and after a good session on the bike, less any fluid you take on in the ride. A litre of fluid is a KG, more or less.
boyse7en said:
It's probably a strong element of fatigue, as it was hamstring and calves that gave way first although once one muscle cramps it seems to immediately leap to the next one along the chain as you try to stretch it out.
I was using High 5 electrolyte tablets, one dissolved in a bottle of water. Recommend is one tablet per 750ml, so I should be about right. They're not caffeine ones. I don't drink tea or coffee, and tend to find caffeine makes me feel a bit "hyper", so I try to avoid it.
I've read about these which apparently taste foul so therefore must be good for you. Might give them a try.
Pickle juice is supposedly the thing to abolish cramping something to do with the reflex to the sharp flavour rather than any magic ingredient. I guess the sachets have similar ingredients.I was using High 5 electrolyte tablets, one dissolved in a bottle of water. Recommend is one tablet per 750ml, so I should be about right. They're not caffeine ones. I don't drink tea or coffee, and tend to find caffeine makes me feel a bit "hyper", so I try to avoid it.
I've read about these which apparently taste foul so therefore must be good for you. Might give them a try.
I've found drinking a shot of vinegar abolished hiccups - similar theory
It's really difficult to prevent as most endurance events are further than most people would go in training. Cycling events and triathlons can be quite long.
I've read endless studies on cramping and still can't get 100% on top of it. For me, its always during racing and during latter stages, never training ... the majority of racing is morning where are my training is generally on an evening ... afternoon or evening races, no matter what length (1hr crit or up to 4 hr road/gravel or MTB race) I don't cramp. I've done a double morning of crit races (1 hr each) and not cramped ... I think the warm up protcol I use helps. I've had cramp when its been a heatwave and also been freezing cold.
I believe I'm lacking 'something' in my diet/nutrient levels that are causing it. Pickle juice generally works for me, timing is important ... I've felt the onset of cramp 20 mins or so before the end of a race, taken a shot and then been able to not only carry on but finish strong. Also had cramp at home, taken a shot of Crampfix and its immediately subsided as soon as the shot has hit my tongue
Many have the opinion (in simplistic terms) that cramp is caused by 'over working muscles' and you just need to get fitter, which may be the reason for some but not all cases. The best you can do is monitor when it occurs and try an experiment with fluid and sodium levels and try some of the cramp aids that are available (pickle up, crampfix etc).
I believe I'm lacking 'something' in my diet/nutrient levels that are causing it. Pickle juice generally works for me, timing is important ... I've felt the onset of cramp 20 mins or so before the end of a race, taken a shot and then been able to not only carry on but finish strong. Also had cramp at home, taken a shot of Crampfix and its immediately subsided as soon as the shot has hit my tongue
Many have the opinion (in simplistic terms) that cramp is caused by 'over working muscles' and you just need to get fitter, which may be the reason for some but not all cases. The best you can do is monitor when it occurs and try an experiment with fluid and sodium levels and try some of the cramp aids that are available (pickle up, crampfix etc).
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