Cramping

deanobeano

My legs are starting to cramp up at around 35 miles. It's ok when I ease off and do not get out of the saddle. However at the next hill my quads start to cramp straight away.

Any tips on how to get rid of cramps!?!

Rapha

Its either lack of training or electrolyte imbalance.

To help with electrolyte imbalance you can try a hydration drink like High5 Zero.

derbygrimpeur

It might just be simple hydration (with or without the electrolytes).

Down the Road

1 x 500ml bottle of water per hour is the best rate to prevent dehydration.

How long have you been riding?

Has you position been set up correctly?

derbygrimpeur

Down the Road wrote:

1 x 500ml bottle of water per hour is the best rate to prevent dehydration.

That's dependant on outside temperature and each individual's rate of sweating. I drank only 1.5 litres of water in a 6.5 hour ride on Friday. I was only slightly dehydrated by the end - it was cool and I wasn't sweating much. Conversely, a week earlier I drank 2.25l in 5 hours because it was warmer. I could've done with another re-fill as I was rationing towards the end.

deanobeano

Ive been riding about 6 months and normally can do 35 miles without a problem.

I have had a couple of weeks off but did 50 miles last monday. After about 30 miles I started to get chronic cramp, especially on climbs mainly affecting the quads.

I must admit the route was much hillier than normal and was against a strong headwind.

I normally use 2 (500ml) water bottles.

Any advice would be much appreciated!!!

derbygrimpeur

Try using some sports drink (with electrolytes, as suggested by Rapha) rather than water

roryhopcraft

Hi

I have a friend who swears by bitter lemon before racing. He just adds a teaspoon or 2 sugar to a half litre bottle, and drinks it in the hour or so before he races.

Also i personally find bannas helpful + u get the extra bit of sugar

Rapha

deanobeano wrote:

Ive been riding about 6 months and normally can do 35 miles without a problem.

I have had a couple of weeks off but did 50 miles last monday. After about 30 miles I started to get chronic cramp, especially on climbs mainly affecting the quads.

I must admit the route was much hillier than normal and was against a strong headwind.

I normally use 2 (500ml) water bottles.

Any advice would be much appreciated!!!

Sounds to me like its mainly the shock to the legs because of the lack of riding - its usprising how quickly it can affect you but it will be get better very quickly too.

Electrolytes in your drink will keep you hydrated better than water alone. Dehydration has been linked to cramping by several studies

Electrolytes in a drink will help you stay hydrated better than water alone. I

deanobeano

thanks for the advice! any suggestions on a good electorlyte drink and a good deal?

Herbsman

deanobeano wrote:

thanks for the advice! any suggestions on a good electorlyte drink and a good deal?

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