Cramping in legs and feet after riding
- Thread starter Anna85
- Start date
harmonix1234
Eats Squid
Magnesium?
T-Rex
Template denier
I'm a bit "crampy" too. The following is from bitter experience.
+ 1 for magnesium. I only use it for 24 hour races, but I start taking them about three days before, 2 -3 per day. You can't OD on the stuff apparently, any surplus just works its way out.
Also, what's your idea of properly hydrating? You should start hydrating the day before. And if you are going out on the cans on a Friday night, then going for a big ride Saturday, that's bad. The hops in beer is a diuretic.
On a 2 -3 hour ride, you should be stopping to shake hands with the unemployed a couple of times, and your urine should be clear. If it's yellow, you are not properly hydrated.
+ 1 for magnesium. I only use it for 24 hour races, but I start taking them about three days before, 2 -3 per day. You can't OD on the stuff apparently, any surplus just works its way out.
Also, what's your idea of properly hydrating? You should start hydrating the day before. And if you are going out on the cans on a Friday night, then going for a big ride Saturday, that's bad. The hops in beer is a diuretic.
On a 2 -3 hour ride, you should be stopping to shake hands with the unemployed a couple of times, and your urine should be clear. If it's yellow, you are not properly hydrated.
3viltoast3r
Likes Bikes and Dirt
Stretching? Lactic acid build-up?
Yeah! im starting to get into the stretching, i read that its to do with the Golgi Tendon Organ as i do get quite twitchy after a ride too. I ride with a 3L camelback and often finish or get close to finishing it after 3 hrs on the saddle... so hydration not really a problem... and when i get chips i often order extra salt! so that too isnt really the problem! ... ill defs be trying the magnesium. Cheers
Cronar
Likes Dirt
http://www.rotorburn.com/forums/showthread.php?198528-Magnesium-and-Cramping&highlight=cramps
That thread helped me a lot.
I'm now a huge Endurolytes fan (from Hammer nutrition). I also found that fitness is also a huge factor, since i've been training much harder they stay away much longer!
That thread helped me a lot.
I'm now a huge Endurolytes fan (from Hammer nutrition). I also found that fitness is also a huge factor, since i've been training much harder they stay away much longer!
Are you taking in carbohydrates during your 3 hour ride, you should take in enough carbs before and eat throughout the ride. Getting a good base knowledge of drinking before and during rides would be a great start, also I would find a sports drink that has the right % of carbs for the time you are riding,it would be a good start. Followed by some reasearch on eating/nutrition during your ride.
As mentioned, nutrition and fluid intake should be started 1-3 days before, to increase stores and to ensure your tank is full.
Everyones needs will vary but there is some good info out there on how to work out your requirements, Just make sure you work out your own requirements, dont use someone elses.
Maybe your training could be looked at as well, there may be some tweeks or changes that will focus and improve your ability to ride for 3 hours.
I have a copy of the time crunched cyclist's which I have found quite good, It focuses on training with only 6 hours a week, although I dont use it for training it has been very helpful for information.
As mentioned, nutrition and fluid intake should be started 1-3 days before, to increase stores and to ensure your tank is full.
Everyones needs will vary but there is some good info out there on how to work out your requirements, Just make sure you work out your own requirements, dont use someone elses.
Maybe your training could be looked at as well, there may be some tweeks or changes that will focus and improve your ability to ride for 3 hours.
I have a copy of the time crunched cyclist's which I have found quite good, It focuses on training with only 6 hours a week, although I dont use it for training it has been very helpful for information.
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Hamsta
Likes Bikes and Dirt
Maybe worth reviewing your riding ergonomics/bike setup?
Do you used SPD or use flats? It may be worth checking out your shoe fit if you use SPD set-up and also your saddle type and height?
Aqualyte powder is a good rehydration product, used by the military and by companies where employees are working in fairly extreme heat/humidity. Relatively cheap and has little or no taste.
Do you used SPD or use flats? It may be worth checking out your shoe fit if you use SPD set-up and also your saddle type and height?
Aqualyte powder is a good rehydration product, used by the military and by companies where employees are working in fairly extreme heat/humidity. Relatively cheap and has little or no taste.
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guitar1234
Likes Dirt
Bananas seem to help me stop from cramping before, during or after rides and are one of the cheapest options
This^^^
Banana's are a high source of potassium.
Many people will tell you that salt stops you from cramping, this is true, but to no effect unless the body has enough potassium as the two need to be in a balance.
So Banana's are your friend, they should help, or any other source, but banana's are a particulary good one.
Craftworks
Craftworks
There are some really good points here..
Just a quick note about hydration.. If you are dehydrated and are low on electrolytes you may still pee clear - the reason is that water will pass straight through you as there is your electrolytes to hold the water..
Bike setup can play a crucial role - but your technique can play a huge part also.. Eg if you use some muscles more than others - eg not spinning, or you point your toes when you pedal too much - foot and calf cramp..
A lot of variables.. this is why we setup a bike fitting company with a physiotherapist.. B Fit 2 Ride..
Just a quick note about hydration.. If you are dehydrated and are low on electrolytes you may still pee clear - the reason is that water will pass straight through you as there is your electrolytes to hold the water..
Bike setup can play a crucial role - but your technique can play a huge part also.. Eg if you use some muscles more than others - eg not spinning, or you point your toes when you pedal too much - foot and calf cramp..
A lot of variables.. this is why we setup a bike fitting company with a physiotherapist.. B Fit 2 Ride..
big +1 to the mag/ endurolytes/ hydration etc, also might be some merit taking a look at your shoes/ inner soles maybe stiffer shoes with orthotics if your feet pronate or similar. specialised do cycling specific orthotics that stopped me getting "hot" feet, better support = increased blood flow & may help with cramping...?
routine stretching will go a long way.
routine stretching will go a long way.
top_oz_bloke
Likes Dirt
I might be reading too much into this but you use the word 'after'. So do you mean once you are off the bike, as opposed to 'during' riding?
I will quite often cramp anywhere from a few minutes up to a couple of hours after a serious ride. I put it down to a mixture of muscles cooling down and readjusting to life off the bike, and fatigue. Usually it's brought on by a specific motion which works the muscle in a way it really doesn't want to after a few hours of hammering away at the pedals. eg dismounting by swinging a leg over then standing up will often get me in the hammys, sitting and pointing my toes gets my calves going.
Foot cramps sounds to me like it might be something to do with setup, equipment or technique. Possibly the other problems could be a flow on effect.
Otherwise, if it's during riding, no one has really worked out exactly what causes cramps so there is no single cure. Factors seem to include fitness, fatigue, hydration, electrolytes, exertion levels. Pretty much up to you to figure it out. Most of us amateurs use trial and error to come up with a solution. Just don't expect a miracle cure if the root cause turn out to be the first one on the list.
I will quite often cramp anywhere from a few minutes up to a couple of hours after a serious ride. I put it down to a mixture of muscles cooling down and readjusting to life off the bike, and fatigue. Usually it's brought on by a specific motion which works the muscle in a way it really doesn't want to after a few hours of hammering away at the pedals. eg dismounting by swinging a leg over then standing up will often get me in the hammys, sitting and pointing my toes gets my calves going.
Foot cramps sounds to me like it might be something to do with setup, equipment or technique. Possibly the other problems could be a flow on effect.
Otherwise, if it's during riding, no one has really worked out exactly what causes cramps so there is no single cure. Factors seem to include fitness, fatigue, hydration, electrolytes, exertion levels. Pretty much up to you to figure it out. Most of us amateurs use trial and error to come up with a solution. Just don't expect a miracle cure if the root cause turn out to be the first one on the list.
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