If you're suffering with cramp, you need more salt. Replacing fluid is one thing, but you've also lost salts from your body, which then leads to muscle cramps.

Crisps, salty, peanuts, even just salt in water (eeurgh) will help. Don't be fussing with all those expensive 'sports' drinks; all they contain is stuff you can easily get from regular foods anyway. Marketing gimmick.

And if you're doing lots of exercise, don't fall for that 'eat less salt' bollocks; that's aimed at people who eat loads of processed junk. Salt is vital for good health, in the right amounts.

nowhere near enough food, about 5000kal that need to come from somewhere. carried too much water, there must have been somewhere to fill up half way? a Nun tablet or similar would have stopped the cramp.

Nicely done psycle, well played indeed.

Nothing to do with science, on any day out you'll surely stop at a cafe/pub/garage/shop etc?

We do, and a good ride has 2 cafes in it.

Good effort though.

Thanks mate! 🙂

Psychle, how 'tough' is this route? IE, would it be ok for someone with limited off-road skills (otherwise confident cyclist), and a dislike of 'bumpy dangerous bits' ( :roll:)? Or is it a bit demanding in places?

Is it officially 135km/84 miles? And is there some sort of guide? Ta.

Joining the SDW from the Downs Link (not South Downs Link, sorry!) should be very straight forward, you cross the A283 just south of Bramber, then there's a little wiggly bit and it comes out at a field, you right up the RH side of the field, then there's a 90 degree left, with a path coming from the right, that's the SDW. You cross the Adur on a little concrete bridge, the Downs Link turns right, IIRC the SDW goes straight on there.

Here, the bridge is in the middle.

can I have a copy too please?

e-mail rough ride guide – they did the route (guide)

My skins cycle shorts seem to ward off cramp and some compression tights are good at the end of a long ride too (plus LOTS of water).

yeah it is similar, but the BHF go via Shere (over the North Downs).

a cx bike is perfect. its a ride to get the miles in, not to sharpen your technical skills!

Elete water can be added to any drink and seems to ward off cramp very well. The trouble with Nuun/Zym is that you're only getting electrolytes, so need to take your carbs in other ways.

I've ridden the Downs Link (it's not called the South Downs Link) many times from Cranleigh – Shoreham and back, and to be honest I find it much more comfortable on a FS, even doing that on a hardtail tends to be pretty uncomfortable, personally I wouldn't want to do it on a cross bike!

Aye, something of that ilk would definitely be my choice!

Good ride there mate but I to would have starved on the little food you ate.I eat every 20 minutes or so on long rides ,little and often ,fruit pies anything I like as it all gets burnt off during the ride .You didn't take to much water by the way I would use a large 750ml bottle an hour so would have used more than your bladder held on a long ride like you did