Dreww10

Those who routinely deal with ride-stopping leg cramps....what's been your solution?

I find that no matter what I do, at about 45 miles, a switch is flipped and my legs go into full-on cramp mode. It happens regardless of effort (be it pushing hard to average 20 mph, cruising at 16 in Z1/Z2, or sitting in the back of a group). I carry mixed Gatorade/water along with some combination of bananas, gels, Clif bars, granola bars, and oatmeal pies and try to eat every hour on the hour. I put in a pretty respectable training load (150-250 miles a week year-round), so the legs ought to be adjusted after four years of cycling, but they never have. In mid-season mode, I can generally manage to reach 65-70 miles if I really watch my effort over the last ~25 miles, but a century has been largely out of the question.

When the cramps set in, and as they worsen, I notice my heart rate will rise at least a full zone, sometimes two, for the same effort and essentially remain there...I assume this is because I'm consistently working harder to overcome the pain (and maybe just a touch of anxiety that my legs are going to lock up and I'll fall over in traffic).

I've heard it said that it's simply a matter of conditioning, that pushing through pain and debilitating cramps will make that given distance easier with time. But is it really more about intake? Is there a specific food or drink I should add during the ride, or prior?

Nermal

Don't know from experience, but I've heard it might be an electrolyte problem. You might include some kind of supplement, especially one that contains potassium. I'm not at all hopeful about working through those debilitating cramps.

deex

I am getting the same thing and it happens every time around 45 miles. I have to rest for 20-30 mins before I can ride again. I want tondo a century but I have not found out yet how to overcome the legs problem yet.

gregf83 

If your HR is going up towards the end of the ride that is often a sign of dehydration. Also, you seem to be eating a lot for relatively short rides. Try riding with just water and maybe one small snack after a couple of hours. Those who can ride long distances without cramps didn't have to push through pain, they either naturally don't get cramps or found a combination of riding and intake that works for them,

billbunton

Yeah, sounds like dehydration to me too. Carry plenty of water, and drink frequently, even if you're not thirsty.

ironwood

There have been a lot of threads on cramping on the long distance rando forum and also on the fifty plus thread. I'm pretty sure that age has a lot to do with it, but I'm not really sure that cramping is really understood. My doctor said it isn't really understood, and I haven't found any thing that definitively explains them.

I don't like pain and cramps can be excruciatingly painful. So I get off the bike after about 35 miles. No pain means no pain.

How old are you?

RonH

Sounds like a combination of not drinking enough water (empty one water bottle every 12-15 miles) and needing more potassium and/or magnesium.

ironwood

Even oatmeal doesn't prevent cramps.

10 Wheels

57,000 miles with No Cramps during my rides.

I had some at night

This stopped them when my bro told me about it.



I am now a Trike Rider.

Had a thigh cramp at a 10 mile mark.
Standing or nothing would help. Had to wait it out.

Now I carry a can with me at all times.

deex

Cool. How do you think this tonic water helps you? I drink a 25 ounce bottle of water per every 20 miles. I also to a honey stinger at 20 mile mark. I have only done 40 miles three times but the same thing happens at the ~40 mile mark. Not so much cramping but more like total fatigue and burning of my thights. It sucks and I need to find out how to avoid it.

slimyfrog

For me it was an electrolyte issue. I discovered adding a Nuun tablet to each of my water bottles solved the issue. Even though I do drink coffee, I'm not sure I like the idea they contain caffeine... At some point I'll look for something similar without the extra sauce.

ttusomeone

When you said it happens at the same distance regardless of how hard you are riding, it made me think it may be a bike fit issue. Have you changed your fit any over the past several years to see if it makes a difference with your cramping?

Doc V

I occasionally get calf cramps and it usually is because I am dehydrated or did not use an electrolyte mix. I have a friend who suffers from them frequently and he has been able to delay their onset using First Endurance EFS drink mix at full strength or by using Sport Legs. I use it at half strength with good results. I too notice that my cramps coincide with a rise in heart rate, usually when I am working for extended periods of time at 100% my functional threshold wattage (FTW) or roughly >93% my maximum projected heart rate.

I find Gatorade too sweet and thick at full strength and at half strength it does not provide enough electrolytes for long rides.

rm -rf

There's been a lot of threads on handling leg cramps, with no solution that works for everyone.

This Carmichael Training page on leg cramps is interesting.

They discuss two kinds of cramps:

Overload (neuromuscular) cramps from pushing hard. I get this occasionally sometime after a ride. The wrong stretch triggers a very strong cramp. Then, once it's over, I'm fine again. And I get a less severe foot cramp sometimes while riding, usually at a hard effort at the base of a hill.

Exertion cramps, from dehydration, electrolytes, and overheating. I don't think I've had this.

From the link:The Treatment section (scroll down) basically says: ease off the effort. water and electrolytes. cool down. massage.

rm -rf

Total fatigue after 40 miles? Are you pushing hard the whole way? You may just need more riding to build up to these distances.

I've been trying out "zone 2" training, where I do a long ride at an easy pace, low enough that my breathing is barely speeded up. See this polarized training thread. My goal isn't to win the group ride sprints, but to ride comfortably on long day rides.

The theory is that these rides get your body adapted to work more efficiently, burning more fat reserves instead of carbohydrates. I think it's good--even though the effort seems easy, I still feel it in my legs after the ride. I notice that I'm not very hungry after the ride. And it gets you used to sitting on the bike for hours, too. Mix in some shorter rides that attack hills or do sprints.

GamblerGORD53

For me it was mostly cramps at the top of the thigh behind. It was mostly caused by the seat pressure on the nerves I think. One saddle was really bad. Last year I found a memory foam cover for my Brooks. Very few pains since.
I drink gatorade. I also wizzed a higher cadence a bit more, it helped lots. Stand up often to give the bum a rest.

NJgreyhead

[QUOTE=ironwood;18525345] My doctor said it isn't really understood, and I haven't found any thing that definitively explains them./QUOTE]

+1
Science is not able to fully explain cramping. Some people are more prone to it than others.

Sure, salt, potassium and electrolyte supplements maybe can help delay the onset, but they don't negate the cramping for me.
I can have serious cramp seizures (inner thighs) while driving home, likely due to sitting in one position driving the car after a long bike ride. Can be dangerous if I can't pull over to get out and stretch.

Wildwood 

I use zinc and magnesium supplements for days when I ride more than 2 hours, not mega-doses, just enough to be sure I'm getting 100% of daily recommendation. I will drink a V8 either before or after riding for the sodium and potassium. In the summer months (not even that hot here in Seattle) I use Nuun in water bottles.

Someone asked your age, recovery is more important as I get older.

andr0id

Pickle juice either bought as a drink or just saved from pickle jars works wonders.

shoota 

Skratch Labs Hyper Hydration. Try it, can't hurt.

calamarichris

I started getting cramps despite drinking diligently, as well as getting bubble-headed (which I later learned was due to something called water intoxication; [turns out the salt & other trace elements lost on long, sweaty rides are just as important as water.])
If it's a century or event, I'll bring the Endurolytes (they're like salt pills). If it's just a longish training ride on a hot day, I'll grab a bag of salty potato chips during a water stop.

I've also learned that taking Tums will help if you find yourself getting into trouble. Also cramping seems to become more common if I haven't been good about stretching after longer rides.

Good luck.

On mile 79+ on a hot ride, these become unnaturally delicious:

ColaJacket

Yeah, I've heard this works after getting a cramp to alleviate it. Unfortunately, it doesn't work as a preventative measure.

As others have mentioned, 1 bottle of water with some type of electrolyte supplement (not gatorade) every hour (more if really hot).

Check to see what your workload is on the 45+ mile ride. If you can do 30-40 miles without an issue, try the longer rides at about 80%-90% of the effort of the shorter rides. If you have a power meter, that is best. If you have a HRM, that is better than no technological help. If neither of those, use perceived effort.

Try adding some HIIT workouts once a week, if you don't already do them.

GH

10 Wheels

The Quinine in it stops the cramps.

Dreww10

A few different bikes, different fits, same result.

Dreww10

When do you actually drink it? Before the cramps set in, during? How much do you take at a time?