Heyspike

Hey Guys/Gals I just started to ride again, I'm training for my 1st CX race in November. The last 2 times I was out I had gotten calf cramps about 8 miles in. The first time it was both calfs, I could hardly walk. I stretched them out and continued home. Today It was just one calf. A little stretch and I was good to go. Still hurts, it was only 2 hours ago.
Is this something that would just go away in time or do you guys always stretch first. I thought it was the angle of my clips on the shoes into the egg beaters, maybe I should set them back a bit. Thoughts?
Thanks,
John

Carbonfiberboy 

Before you mess with your cleats, you need to get back in form. Cramps like this are from using muscles harder than usual. When going hard becomes your norm, no more cramps. For now, do one-legged calf raises, standing on a stair, full range of motion, two fingers on a wall. Do one set on each leg to failure, trying for the same number each leg. Do that a couple times a week. Hurts like hell but it works.

RonH

Are you drinking water before, during and after your rides?

up on two

I almost never get cramps but my calves are the first to get them when I do. In times like that, I take one of the cramp pills (from quinine) and they almost instantly go away.

Usually, the cramps come on very hot days during a long ride. Hydration alone does not keep away the cramps, nor does drinking an electrolyte drink like Gatorade. The pills however, work amazingly well and I learned that from a post here this past summer.

texaspandj

So two schools of thoughts.
1. It's new muscle use.
2. It's over use muscle.
I've never been so depleted of nutrients that my calves cramped. However the two times that I did get cramps it was from new muscle use. I changed cleat position slightly, that night woke to cramp in both calves. Not sure if I changed back or left it and acclimated to it. Possibly the latter. The second time, was in a duathlon. I wasn't able to run train for 2 weeks due to an injury. So I ran the hilly 10k in 36-7 minutes. Then hopped on my bike and rode a couple of miles til I got a cramp from hell in my calf, when it finally subsided, it's twin brother hit me on the other leg. Still finished strong and much less sore than I anticipated.

JanMM

Cramps are often associated with exceeding fitness level.
Gradually work up to longer, harder rides.

Heyspike

Thanks, I was a little light on the hydration both times. I'll drink more, and try some calf raises. Just need some more saddle time I guess.

rumrunn6

my 2 cents
- magnesium
- potassium
- calcium
- sodium

small doses before during & after rides. you can even begin them the day before really long rides. careful w the magnesium - really small doses. for the sodium I just sprinkle a few grains of table salt in my water, not even that you can tatse it, but I do always squeeze 1/2 lemon into ea bottle

Carbonfiberboy 

Supplements are a feather, training is the hammer.