Severe cramp in thighs on longer rides

[maltloaf]

Hi all,

I've got a relatively new problem. In rides over 40 miles my thighs cramp up badly. So badly that if I stand to take some pressure off the seat and my back, both thighs lock up painfully.

I always use electrolyte drinks whilst riding

Can anyone suggest what I need to do differently ?

Thank you,

Kevin

 

[cosmicbike]

Shorter rides. Fuel up properly.

And if it's happening often enough to worry you, see a GP or physiotherapist. That's probably the best bit of advice....

 

[maltloaf]

I want to be doing longer rides.

What do you consider to be proper fuelling ?

I always have what I think is a decent breakfast and stop after about 30 miles for a flapjack or whatever I have plus jelly beans or gel now and then during the ride.

I drink steadily through the ride and take 2 bottles for any ride over 2 hours.

Thank you for the reply

 

[ScotiaLass]

Cramps - low potassium? Do you take a banana with you?
If it continues to happen it may be worth visiting a doctor or physio

 

[Rohloff_Brompton_Rider]

Drink quinine water, I.e., tonic water.

 

[maltloaf]

Thank you for the replies.

I have thought of a foam roller before but never got around to getting one. I had one recommended called the grid so might pick one up. I thought it would be only useful afterwards though ? I did get bought some spiky massage ball things but they didn't seem to help at all.

I will usually eat a banana before a long ride, for example yesterday I had one about an hour before starting then I had a second banana at the feed station around half way, 25 miles ish.

I had never considered potassium, is that a factor with cramps. I had always associated them with hydration and salt but haven't looked deeply enough obviously.

Thanks again everyone, I appreciate it as I really want to beat this

 

[Rohloff_Brompton_Rider]

I want to be doing longer rides.

What do you consider to be proper fuelling ?

I always have what I think is a decent breakfast and stop after about 30 miles for a flapjack or whatever I have plus jelly beans or gel now and then during the ride.

I drink steadily through the ride and take 2 bottles for any ride over 2 hours.

Thank you for the reply

I went through a patch of this type of thing. I sussed out it was actually a bit of sciatica which was triggered by the 20% 300 yards long hill straight out of my front door.

Riding fixed gear had the side effect of never getting it, I've had it once since riding freewheel again.

 

[ScotiaLass]

Thank you for the replies.

I have thought of a foam roller before but never got around to getting one. I had one recommended called the grid so might pick one up. I thought it would be only useful afterwards though ? I did get bought some spiky massage ball things but they didn't seem to help at all.

I will usually eat a banana before a long ride, for example yesterday I had one about an hour before starting then I had a second banana at the feed station around half way, 25 miles ish.

I had never considered potassium, is that a factor with cramps. I had always associated them with hydration and salt but haven't looked deeply enough obviously.

Thanks again everyone, I appreciate it as I really want to beat this

It can be a combination of hydrations and salts but potassium is a factor too.
If you take diuretics (water tablets) consult your GP as soon as possible.

 

[maltloaf]

I went through a patch of this type of thing. I sussed out it was actually a bit of sciatica which was triggered by the 20% 300 yards long hill straight out of my front door.

Riding fixed gear had the side effect of never getting it, I've had it once since riding freewheel again.

Interesting you should mention a hill as it will usually come at some point after a tough climb. Yesterday for example, it came on after riding gun hill on the Tour Ride (2.1km 7% average). I usually spin up as far as I can at high cadence and only get out of the saddle when I have to.

A while later I'll start feeling that ever so slight locking feeling which will steadily get worse.

I don't take diuretics

 

[Joshua Plumtree]

Keep hydrated.

Potassium
Magnesium
Quinine found in tonic water, as has been said - but preferably not taken with gin whilst out on the bike!

 

[Libby]

Cramp can also be caused by simply working your muscles much harder than they are used to. In the first few 25 mile tt's I did this year I was really suffering with cramp and the first 50 I did was agony from about 30 miles onwards, as fitness increased and I got more used to pushing hard for longer the problem went away. I still get it if it it's towards the end of a long ride and I'm fatigued, if back off a bit it eases. Hope you get it sorted soon.

 

[maltloaf]

This rings true, I'm leaning towards thinking that it's to do with exertion pure and simple. My rides have tended to be lots of flat fast routes and the cramp always happens when I'm going higher and further than usual but I'm going to try to get some decent hills into every ride over the next few weeks. I'm lucky to have a couple of cat 3 very locally so weather allowing (otherwise I lose traction!) I'll be using those a lot more and hope that increasing leg work will help.

Thanks everyone.