Ouch, cramps!!!

[Muguruki]

I've recently started stepping up the distances that I cycle and a couple of times in the last month have done a 50, but twice now in the last couple of weeks I've had cramp on the inside of my thigh. This happened again today but while I was relaxing about an hour after a 20 mile ride. I had also just eaten a good meal after the ride and I was sipping some glucose and salt drink while I was on my bike. After about five minutes of rolling around the floor and swearing a lot the pain subsides.

Should I be eating more before I ride, should I stretch more before and after or am I just an unfit middle aged git?

 

[Nosaj]

Not to hijack the post but I will reply to this as I suffer with cramping up as well (during and after riding) and will be interested in the replies. I am not entirely sure of the cause either but I think it may be down to not enough hydration but fitness levels play a significant part. I have also heard that a lack of magnesium can be a contributing factor so use Hi 5 tabs in my drinks bottle. I can ride sedately for 70+ miles however when I up the intensity eg TT's it tends to happen, My first TT I cramped. I then done another 3 without cramps but last night had a threat of a cramp much better time than the previous TT's so was pushing hard. (it is always around the turn when I first get out the saddle). I hope that gives you a few pointers in the right direction but fitness (for me anyway) is a possible cause.

 

[PK99]

I've recently started stepping up the distances that I cycle and a couple of times in the last month have done a 50, but twice now in the last couple of weeks I've had cramp on the inside of my thigh. This happened again today but while I was relaxing about an hour after a 20 mile ride. I had also just eaten a good meal after the ride and I was sipping some glucose and salt drink while I was on my bike. After about five minutes of rolling around the floor and swearing a lot the pain subsides.

Should I be eating more before I ride, should I stretch more before and after or am I just an unfit middle aged git?

I find i get the same cramp whenever i step up effort/distances (eg every spring after a winter of shorter rides) - I'm a moderately fit middle aged git - and find it is triggered by particular leg positions or sting to stand from a low sofa. Once i worked the new effort level into my legs it goes away till the next time!

 

[festival]

Assuming you are in reasonable health, cramp is generally a sign of over worked muscles, dehydration and low salts in the blood.
A lot of people live in a state of semi dehydration before any exercise makes things worse so keep up the fluids, stretching is not proven to help but may be worth a try.
Keep useing the electrolyte drinks.
It could be that you need to look at you riding / pedaling style, many leisure cyclists do not pedal with the efficiency that can be achieved however fit they are.

 

[Hacienda71]

Hi 5 zero electrolyte tablets in my water work for me.

 

[Randochap]

Yup, electrolyte deficiency. One should actually beware of over-hydration, which can lead to a dangerous condition known as hyponatremia, low metabolic salt content. Therefore, it makes sense to mix electrolytes into your water.

 

[Part time cyclist]

I to suffered cramps when I reached about 70 miles into a 103 mile ride. It was awfull I was recommended to try high 5 energy drink and since the have had no problems ....

 

[Kestevan]

I can usually get through a decent ride (60 mile + ) with no cramps, but find that I often cramp up really badly an hour or two afterwards, usually in the bath. I use eloctrolyte drinks etc while riding and try to stay hydrated afterwards.

The pain is relatively short lived, but can be a right bugger. No idea how to stop it, but keeping a low level of movement - i.e. not flumping completely seem to help a bit.

 

[tyred]

I find it tends to happen to me if I hadn't been doing many miles for a while and then suddenly increase the mileage. Severe cramps on a fixed gear at 25mph are not funny.

 

[Fab Foodie]

I find i get the same cramp whenever i step up effort/distances (eg every spring after a winter of shorter rides) - I'm a moderately fit middle aged git - and find it is triggered by particular leg positions or sting to stand from a low sofa. Once i worked the new effort level into my legs it goes away till the next time!

This.
The exact mechanism for cramp is not understood (Search on Google - I dare you!). What is true is that most talk of cramp happens early season when people suddenly increase their effort or join a club or TT or a longer rides. Cramp mostly comes about due to a lack of overall fitness/condition. I'm sure that expensive electrolytes and all kind of other stuff helps (you'll still cramp if unfit on all the elecrolytes on the planet), but mostly it's down to being 'just an unfit middle aged git'.

 

[Nosaj]

This.
The exact mechanism for cramp is not understood (Search on Google - I dare you!). What is true is that most talk of cramp happens early season when people suddenly increase their effort or join a club or TT or a longer rides. Cramp mostly comes about due to a lack of overall fitness/condition. I'm sure that expensive electrolytes and all kind of other stuff helps (you'll still cramp if unfit on all the elecrolytes on the planet), but mostly it's down to being 'just an unfit middle aged git'.

Unfortuntely I have to agree and my agreement is only unfortunate because it puts me slap bang in the category referred to in the last few words of the above paragraph (in body but not in mind)! I think I hinted that, that may be the case in my earlier post, and unfortunately the conclusion I have had to adopt. I use the Hi 5 stuff and almost waterboarded myself pre TT yet I still cramped. I was injured over winter so only really got back on the bike circa easter so fitness is certainly the most likely cause.

I have also dared to google search

 

[Playpen]

I had similar problems when going from 25 milers to 40+ rides. Cramp would set in around 35miles and be agony that forced several stops. Hydration is important but so is position on the bike.

I found that moving my cleats back slights eliminated the cramp, the original position felt fine but I guess my legs reached a tipping point and cramp set in. Also had the cramp reoccur when I raised the seatpost an extra 5mm recently, dropped it back to normal for the next ride and no cramp.

 

[Fab Foodie]

I had similar problems when going from 25 milers to 40+ rides. Cramp would set in around 35miles and be agony that forced several stops. Hydration is important but so is position on the bike.

I found that moving my cleats back slights eliminated the cramp, the original position felt fine but I guess my legs reached a tipping point and cramp set in. Also had the cramp reoccur when I raised the seatpost an extra 5mm recently, dropped it back to normal for the next ride and no cramp.

Lots of people ride with their toes pointing downwards causing the calf muscle to be very shortened most of the time causing cramp. This is often as a result of cleat positioning or saddle too high. Also, if you feel twinges, drop down a cog or two and spin gently can often help.

 

[Muguruki]

So all the above has confirmed exactly what I thought, that I am an unfit MAGL (middle aged git in lycra). You could have broken it to me gently.

Had a day off the bike today but I can still feel where I had the cramp as though it is threatening to come back. I'll see how I feel after a bath and a couple of wheat beers and maybe attempt a lumpy electrolyte fuelled 40 miles tomorrow.

Thanks for all the replies

 

[Playpen]

Lots of people ride with their toes pointing downwards causing the calf muscle to be very shortened most of the time causing cramp. This is often as a result of cleat positioning or saddle too high. Also, if you feel twinges, drop down a cog or two and spin gently can often help.

Should also add that my cramp only really made itself known when getting out of the saddle. Seated would be ok, just a slight tingle now and again.