Cramp

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May 22, 2012, 05:48:38 PM

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[nickfry]

Help!
Whenever I go out for a longish ride (4+) hours I get really bad cramp in my quads and hams.
I've tried drinking isotonic drinks, eating a variety of stuff the night before, just before and during my ride, but nothing seems to help.
What do you guys and gals do to keep the dreaded cramp at bay?
Cheers,
Nick 

[Steve P]

When I rode a hardtail I sometimes got backache but cramp has never been one of my problems.

If you're keeping hydrated and isotoniced perhaps it's the bike setup.
Seat height, fore & aft adjustment, handlebar height etc ??

[Electrogiirl]

I thought a lack of salt in your diet contributed to cramp?

I get cramps in my toes, hopefully the change of pedals will do the trick for me!

[Yard]

Yep, I'd go for salty stuff (nuts are good on the trail) and a banana.

[BenR]

those areas getting cold?

[Steve P]

Quick Google search...

http://www.singletrackworld.co.uk/article.php?op=Print&sid=593&PHPSESSID=2b21cf640b1be7525

[themossman]

Are you stretching before and after rides? I use the one foot in front of the other and stick your butt out calf stretch (which seems to help)

Also what pedals are you using? (I got cramp alot when I first started using clipless). Also your foot position on the pedal can impact blood flow around your feet.

[Crag]

When people ask about the reasons for cramp people always say its dehydration or lack of potassium or salt or other such things.

IME, the main reason for cramp is muscle fatigue.  Pushing your legs beyond what they used to will quite often result in cramps.

So, in order to reduce the amount of cramps you incur, the best thing to do is to ride your bike more often and for longer and 'condition' your legs so that the 4 hour rides are the norm rather than the exception.

If ever there was an excuse to go out on the bike then surely thats it.

[lamby pie]

I just don't do 4 hour rides any more (although this is actually due to lack of time and no longer fit enough!).

[nickfry]

Ta for the advice.
I've tried the salty stuff but to no avail.
I think I'll try my riding position and see how that works out.
Lambypie, sometimes I just get carried away!!! Yesterday was just going to be a short blast round my local trails, 4hrs later.......
Cheers everyone,
Nick

[Karen Davies]

My other half has the same problem with quad cramps towards the end of a long ride.  It has nothing to do with his fitness level. He is fitter and stronger than I am but I dont have this problem.  Also he has two different bikes and it doesnt matter which one he rides.  He does however sweat buckets, you can literally wring all his clothes out after about 15 mins riding!  Havent found a solution yet but I am sure its down to dehydration and lack of salts.  We both use electrolytes but I think he needs to start drinking his quite a while before a long ride to pre-load his body - worth a try.  We have just changed electrolytes to High 5 so will see if this makes a difference.  Food isnt the issue as we take energy bars, bananas, home made banana tea cake -mmmmmmmmm!