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More-or-less typical Sunday morning ride for me yesterday, albeit with a bit more climbing than usual (say 25-30% more than would be typical). It was quite warm out, although not blazing.
I tried to drink lots: good 750ml before setting out, a 750ml bottle over the course of the 3.5 hour ride (along with a bar for a bit of energy), and then pints of water through the afternoon and evening.
Still: I woke up just after midnight with proper cramps in my right leg, in some kind of tendon just behind the outside of the knee, it felt like. I needed to do a bunch of running up and down and stretching/massaging to get it to go away.
I have struggled with cramps on the bike in the past and the answer has always been insufficient hydration. I'm not sure that's it this time since although I could have drunk more on the ride I tried to preload with fluids and drink lots later in the day. That may not be effective of course!
Any suggestions on what I should do next time to help avoid this?
How far was the ride ? Sounds to me like you might need to take on some electrolytes rather than just plain water.
Doesn't need to be anything fancy; in fact Dioralyte is cheap and pretty much all you need; you don't need to go all sports-drink-tastic
I’m no expert but 750ml of water over a 3.5 hour ride doesn’t sound much. In that time I’d have had about 1.5l of water out of a Camelbak and 600ml of Zero electrolyte drink from a bottle.
Not so very long: about 36km off-road which is pretty typical. More climbing than usual at ~1100m (usually do up to about 800m for a Sunday AM ride).
Electrolytes is a good suggestion: I will look into this more, thanks!
I’m no expert but 750ml of water over a 3.5 hour ride doesn’t sound much.
Yeah, I think you're right there tbh. I didn't mean to stay out so long, but it was nice out 🙂
3.5 hour ride is a 2+ 750ml for me. I'd probably want a refill with the humid weather over the weekend.
I find supplements with Magnesium helps keep them away, but I'm much more likely to get cramps during exercise rather than later in the evening/night. Your physiology almost certainly differs to mine 🙂
I think 750ml up front and 750ml during isn't the issue - It's about what I'd get through on a ride like that (I know; I should probably drink more - but everyone's different!) - but the pints of water after during the afternoon/eve and the delayed onset of cramps is what makes me suspect electrolyte loss as the main reason rather than dehydration. In fact; the study I linked above ^ actually suggests that over hydration without replacing the electrolytes can exacerbate things 😀
The only time I've suffered from cycling related cramp it's corresponded with a sudden uptick in effect and often pushing the climbing. So my cramp is caused by muscle fatigue
Over hydration without electrolytes can actually cause your brain to cone through the base of your skull so yes it's a very real issue! It's probable that the warmer and slightly longer ride caused you to lose a bit more electrolyte and fluid that might have been exacerbated by drinking too much water without anything added. I use electrolyte fluid for every ride I go on as a result. Cramp can also occur just by overdoing more than you're used to as well as I found out around the 5.5 hour marks of the GT7 where both calves felt like they were going to pop out the backs of my legs!
In fact; the study I linked above ^ actually suggests that over hydration without replacing the electrolytes can exacerbate things 😀
Yes, I read that and thought "aha!"
I think the fact that I was OK during the ride probably suggests I wasn't doing too badly for fluids on the whole. I have had issues with cramps on rides before which always seemed to be dehydration-related (i.e. have a drink and it goes away). But over time I've gotten used to how much water I typically need.
Loss of electrolytes does sound quite possible though.
I'm a bit of a noob in this area because I mostly don't like drinking squash or the like and have hence never really gotten into tabs in water bottles.
Anyone tried anything like this?
I used to cramp up horribly on longer rides. Tried hydration, tried quinine, tried massage, anything.
For me it came either at the end of longer/harder/hillier rides than I was used to, or in the evening afterwards.
1 think and 1 thing alone stopped it. I rode more and got fitter.
Last time I cramped up on a bike was at the end of a century road ride that I'd been on the rivet all day trying to go under 5 hours.
So yeah, get fitter/ride more.
So yeah, get fitter/ride more.
Gah, spoilsport. I want to buy my way out of mild pain, damnit. This riding more sounds like work.
Getting fitter / riding more will move the threshold; but give the electrolytes a try. £3; where's the harm ? 😀
I am sold @stevehine, I will give it a whirl for sure 🙂
I think I'll try the chewable sweetie things as they sound more up my street than the fluid-based types.
I find I cramp more often when I forget to add electrolytes to my bottle on longer rides, all other things being equal.
I remember doing 24/12, and on my last lap I had to pull over repeatedly due to leg cramp. I was repeatedly advised to add electrolytes* to my drink (I usually just have plain water).
Particularly memorable was when I went over on the final stretch into the arena, and strangers holding brollies over me whilst one held my leg in the air...
*It's what plants crave.
It may well be what plants crave but I can assure you if you also don't ingest adequate electrolytes, you till will become a plant or at least plant food fairly swiftly!
Not enough salt, I use to suffer horribly with night time cramps, 1/4 tsp of salt in each 550ml bottle of water was enough to stave it off for me.
Not a fan of flavoured electrolite stuff in water( even worse in hot weather), I add a salt stick capsule to 750ml of water, £20 for 100 caps , not had an issue with cramp post ride whilst using them
Are you doing any stretching after ride?
Helps a lot in my case.
Also can't really understand people drinking pure water on the rides. That is just so wrong. Reducing your micro-elements by sweating and then adding water to your body to dilute what's left even more?
Cheers!
I.
Given the timeline, I'd put money on not enough slow pre-hydration (like everyday of the year) and way too much water after the ride flushed what little minerals and electrolytes you had left out. Potassium might be a better option than salt (eat more bananas).
The answer seems to be electrolytes then, plus getting fitter and stretching more 🙂
In retrospect, the electrolytes thing does seem quite obvious given it was quite warm.
The Salt Stick capsule things look interesting: anything to avoid flavored water!
Thanks everyone for your suggestions 😀
If you suffer a lot try Precision Hydration. I use the salt tabs that come in a blister pack. I haven’t had a cramp since I started using them.
https://www.precisionhydration.com/products/electrolyte-salt-capsules-for-athletes/
https://www.bulk.com/uk/electrolyte-powder.html
I used to suffer from cramp quite badly, the answer for me is usually not enough water, no electrolytes or too much coffee. The powder from Bulk above does the trick for me and is sensibly priced.
Think about you post ride activities. If it is an intense ride then make sure you include a warm down. Try not to be n your feet too much. Eat some decent food. I've never found stretching to be that useful, what really helps me is massage - either with a massage stick or foam roller. It doesn't need to be the pain inducing stuff. Gentle, to work out any tight spots that might lead to cramp and loosen up the muscles a bit.
If it's coming on during the night it sounds more like severe DOMS.