Cramp during TT - One leg only

willbevan

Hi all,

After some advice here from the expeirenced racers/riders as this is now my third season riding.

I am getting cramp when doing time trials, it is when I am on the rivet all the way round and going to do a good time.

During the race, my lungs arn't burning, my legs are not hurting or feeling tired but in that position that I know I can hold.

My right calf then starts to twinge, and then within a minute it starts to cramp.

Typically in the last 20% of the race.

This saturday, twinge in 17 mins, 18 mins I was cramping, couldn't push over brows as that was making it worse. Tried adjusting my cadnece, position and also my pedal stroke (I typically pedal with my toes facing slightly down throughout the pedal revolution, even If I don't I'm still not exceeding 155 degrees in my leg)

Still did a pb of 21:41 by 30 seconds, but I know I could of been a bit quicker.

Weekend before, it happened around 19 mins in, cramp in 20 min, last 2 minutes of pushing was very uncomfortable.



I have tried the following

1. Warming up for much longer, from 15 min all in (5 min gentle, 4 min stead, 3 min tempo, 2 min LT, 1 min v02 max and then spin to the start) to a longer warmup with 20 min gentle spin, 5 min stead, 1 minute sets of spin ups, few minutes rest then an 8 min interval building from steady to LT in the last minute)

2. Taking magnesium tablets

3. Ensuring im drinking plenty of water and using an energy drink with electrolytes in (before saturdays race, 1 litre of normal water 3 hrs before, 750ml of energy drink 90mins before, 250ml 10 mins before)

4. Stretching for 20 mins after each ride (all muscles but adding a bit extra in for the calves)

5. Massage from the gf to loosen up the muscles

6. Checking that the pedal spindle isn't pend on that side

7. Checking seat height with knee angle.


Not checking my cleat alignment yet, but will do that tonight.

Had a local sports massage person recommmended from a friend that also was getting cramp in the past...

Any input or advise would be much appriciated.

I am presuming the cramp isn't my body telling me that I've gone over the rivet mind you, as the legs are feeling strong still at this point, correct me if im wrong here.

Cheers

Will

Anonymous

Try compression socks?

bompington

NapoleonD wrote:

Try compression socks?

But not black ones unless you want to attract suspicion

SBezza

I think there are many reasons for cramp, identifying it could take a while. I have only ever had cramp towards the end of a TT when right on the max, and I mean max. Normally I can feel it starting, and just back of very slightly so the speed is still there.

Now when I do a 10, it isn't hydration, as I don't think with the amount you are drinking you will get de-hydrated enough to cause cramp, though it is always a possibility. To eliminate this, try having a swig of fluid at the turn. I personally have at least 500ml's of energy drink in the 30 mins before I ride.

I suffered from cramp everytime I got out of the saddle in the last 10 miles of a 100m TT at the weekend, but that was in my quads. This was down to dehydration, and the amount of salt residue on my face and my skinsuit was testament to that. Well that and the 3 litres of water and an hour wait when in doping control . Only thing in my case would to drink more, but I don't really feel you will get to that state in a 10.

Another thing to try is to pedal with less toe down in the pedal stroke, to make sure you are not straining the calf too much. Or you could try NapD's method, though you look a bit silly

sheffsimon

bompington wrote:

NapoleonD wrote:

Try compression socks?

But not black ones unless you want to attract suspicion

Or look like a tw@t.

dennisn

I find that I get cramps mostly during really intense moments of muscular contraction.
Sometimes I can feel it coming on and avoid it by backing off a bit. Also prolonged contraction of a muscle may result in cramping.

willbevan

NapoleonD wrote:

Try compression socks?

been thinking about some for a while, so will give that a go

willbevan

SBezza wrote:

Another thing to try is to pedal with less toe down in the pedal stroke, to make sure you are not straining the calf too much. Or you could try NapD's method, though you look a bit silly

Will try this as well as well as NapDs suggestion

willbevan

dennisn wrote:

I find that I get cramps mostly during really intense moments of muscular contraction.
Sometimes I can feel it coming on and avoid it by backing off a bit. Also prolonged contraction of a muscle may result in cramping.

Fits pretty much whats been happening, I'm on the max, during the more intense pushes it starts to twing, then if I push hard again with my cadence dropping so the contractions are prolonged it cramps up worse, so have to keep dropping gears and spin like I want to win!

dennisn

willbevan wrote:

dennisn wrote:

I find that I get cramps mostly during really intense moments of muscular contraction.
Sometimes I can feel it coming on and avoid it by backing off a bit. Also prolonged contraction of a muscle may result in cramping.

Fits pretty much whats been happening, I'm on the max, during the more intense pushes it starts to twing, then if I push hard again with my cadence dropping so the contractions are prolonged it cramps up worse, so have to keep dropping gears and spin like I want to win!

In the "way to much information" area, I get the occasional hamstring or calf muscle cramp
during sex. Which usually results in my wife breaking into laughter. But it's usually from
having that muscle flexed for an extended period. Told ya, TMI.
You might try the Internet and searching muscle cramps. Lots of info out there.

oldwelshman

Train more at TT level of intensity.

Thick Tester

oldwelshman wrote:

Train more at TT level of intensity.

Exactly - i've never known anyone cramp up if they have trained properly....
The only other things it may suggest is tthat you are have a lazy leg and that t'other is doing all the work and thats the one thats cramping.

Thick Tester

dennisn wrote:

In the "way to much information" area, I get the occasional hamstring or calf muscle cramp
during sex. Which usually results in my wife breaking into laughter. But it's usually from
having that muscle flexed for an extended period. .

Another excuse for americans only performing short intervals.....

disgraceful

SBezza

oldwelshman wrote:

Train more at TT level of intensity.

That true also, but even with training near TT intensity even on a dedicated interval session, I would never get a hint of cramp, you always race harder than you train. The number on the back scenario. I train around TT intensity, but always go harder in a race. For example there is no way I could train at around 170 bpm for 4 hours, yet I can pull this off during a race without too much difficulty.

I would do more training at near 10m TT intensity, as this will help you increase the level at when cramping may start, mixture of threshold and VO2Max intervals will help.

If the twings start, just back off ever so slightly, but not a lot, the speed you lose will be very minimal in a TT compared to actually cramping. Get to know what the feelings are be ready for them.

Cleat Eastwood

dennisn wrote:

willbevan wrote:

dennisn wrote:

I find that I get cramps mostly during really intense moments of muscular contraction.
Sometimes I can feel it coming on and avoid it by backing off a bit. Also prolonged contraction of a muscle may result in cramping.

Fits pretty much whats been happening, I'm on the max, during the more intense pushes it starts to twing, then if I push hard again with my cadence dropping so the contractions are prolonged it cramps up worse, so have to keep dropping gears and spin like I want to win!

I get the occasional hamstring or calf muscle cramp
during sex. .

You have sex with cows....you're on the wrong forum mate....oh no hold on maybe you're not

prawny

dennisn wrote:

In the "way to much information" area, I get the occasional hamstring or calf muscle cramp
during sex. Which usually results in my wife breaking into laughter. But it's usually from
having that muscle flexed for an extended period. Told ya, TMI.
You might try the Internet and searching muscle cramps. Lots of info out there.

This is quite obviously a lie, wives don't have sex. Only mistresses and girlfriends (and animals)

dennisn

prawny wrote:

dennisn wrote:

In the "way to much information" area, I get the occasional hamstring or calf muscle cramp
during sex. Which usually results in my wife breaking into laughter. But it's usually from
having that muscle flexed for an extended period. Told ya, TMI.
You might try the Internet and searching muscle cramps. Lots of info out there.

This is quite obviously a lie, wives don't have sex. Only mistresses and girlfriends (and animals)

:oops: :oops: :oops: