DNF becuase of cramp

JesseD

Never had this before on a bike but I raced on Sunday morning and ended up with a DNF because of cramp in both hamstrings 2 laps from the end.

I had moved up a level in so much as they stuck half of my division (2) in with the division above, and whilst the race was a fair bit faster to what I had experienced so far it wasn't anything that was really troubling me too much.

We were doing 9 laps of a fairly undulating course and each lap was 5.2 miles, so the distance and parcours were fine and shouldn't trouble me, in fact it should be the ideal course for me.

I felt fine and never really in that much trouble throughout the race but at the beginning of Lap 8 whilst sprinting out of a sharp corner slightly up hill I cramped in both hamstrings and had to stop completely, the cramping had started on lap 7 but nothing too bad and it went away pretty quickly, then boom!

I thought my prep for the race was better than usual, only 1 glass of red with dinner the night before instead of the usual bottle, I stretched the night before too. I rode to the event which was 6 miles away and then warmed up prior to the race. Admittedly I didn't drink much during the race but I never drink loads on the bike even when I have a really hard/long session, never have.

Any ideas on what went wrong and what I can do to avoid this moving forward?

This was meant to be my A race of the year and I stood a good chance of a top 3 placing if not a win, but ended up with a DNF!

imposter2.0

You said the 'racing was a fair bit faster' - in my experience cramp usually occurs when you are riding above the effort level you are used to..

Mccrear

from my (painful) experience it is as likely to be that you haven't fueled correctly as opposed to anything "serious". i used to get debilitating cramps either during, or immediately after, cycles/runs and ended up at the docs about it - was basically told sodium levels were massively depleted as i am a sweaty beast, and the overworked muscles was forced into extreme contractions. some dissoluble tablets in my water bottle, and an additional banana in my pocket, and it seemed to have sorted it out - i would try that before getting too worried.

hope it really is that simple a solution for you.

fenix

Was it warm ? Did you have too much kit on ? The only time I've cramped in a race is when it was the hottest London Marathon on record.

napoleond

I'd almost guarantee that it's legs not being used to the effort.
I.e. Conditioning. Despite what you are saying.

JesseD

Thanks all,

To answer some questions:

Pace was quick, average was around 25mph, top speed was 40.7mph and there were sections where we were basically strung out in a like behind an ex-pro ironman athlete turned cyclist (coached by an ex-pro) doing 37mph on the flat!!! Don’t get me wrong I was working hard but nothing that I felt I was put in the red over.

Fuelling was (well I thought) ok, I had had breakfast at 6am, race was at 7.15am, had 2 gels during the race, one on lap 3 and one on lap 6, but as usual didn’t drink much on the bike, only when I remembered which was an electrolyte drink, I probably only drank half a biddon in the whole 90 mins I was riding for.

Kit was shorts, base layer, jersey, arm warmers and a cotton cap under my helmet, didn’t feel cold nor hot.

With regards to effort, for the most part I hid in the wheels apart from on Lap 5 when 3 riders from strong teams/clubs went away and I thought that was the move and jumped across, only for one of the clubs who had a rider in the break chase us down?? I didn’t feel in trouble even when bridging the gap.

The only time I felt like I was in the red was on the sharp left corner after the start finish straight which is on a downhill on the approach and straight into a small climb out of the corner (which is where I cramped on lap 8), everywhere else apart from at the end of Lap 7 I felt fine.

So If the consensus is that it is down to conditioning and fuelling, then what do you guys recommend? I have one more road race this year (maybe 2 if I am not on honeymoon when it is on) which is in 2 weeks so not really enough time to change my conditioning, but I can sort my fuelling out for it.

What I do have coming up is a summer crit series of 6 races which is fast and furious and very hotly contested, this starts at the end of June so what can I be doing to condition my body to work under duress of racing? Any specific sessions I can incorporate?

My week usually looks like this:

Monday – Rest
Tuesday – Fast Chain gang with efforts and sprints thrown in.
Wednesday – Recovery Ride, med pace at around 18.5mph for 35-40 miles but not going into the red at all.
Thursday – 90 mins hilly session, hammer the hills then recover after each one, 5 miles through and off section towards end of ride.
Friday – Rest
Saturday – Club Run (60 miles) avg 18mph
Sunday – Club Run (50-60 miles) avg 19-20mph with hills.

Mccrear

I would generally say you can prepare but cant replicate the energy and speed of a race, so comparing it to club runs is difficult. I would probably advise trying to remember to drink more and ensure what you are drinking is right (check the dilution, you may have made the electrolyte too weak?) and ensure you have something mid ride that will give you enough energy to finish strongly. Don’t see it as 10 laps but 11 – so you have enough in the tank for a strong finish, rather than just enough to make the finish line? Tbh you can get all the advice in the world, you really need to get to know the signs that your body gives you. Mine is a dry mouth and a metallic taste, that’s when I know ive pushed too hard and need to get fuel in NOW, prior to that its really a timing issue – have something (a sip of juice, a bit of a bar etc) every 20/30 mins.

napoleond

I honestly think it will come from racing at that level more!

imposter2.0

NapoleonD wrote:

I honestly think it will come from racing at that level more!

^^ this

JesseD

Ok so I need to drink more and just keep taking a hammering and get used to it, I can do that!

The next race is a handicapped crit with My division and the one above on Thursday as part of a series of 6 races, I was treating these as training ready for the divisional series at the beginning of July, so I'll prepare myself for a spanking. Will stand me in good stead working at a higher intensity!

ozzzyosborn206

agree with the thoughts of just not being used to the race being a bit faster, it probably took more out of you than you realised if you were sitting in a bit then that one(two times once lap before) when you had to go that bit harder it hit you with cramp, only times i ever cramp is when doing a longer race than i am used to and therefore more fatigued and depleted

ugo.santalucia

JesseD wrote:

I thought my prep for the race was better than usual, only 1 glass of red with dinner the night before instead of the usual bottle,

Cramps aside, am I being naive in thinking that racing in division 2 and drinking a bottle of wine during a meal maybe, but just maybe, you are looking for troubles?

JesseD

Ugo, was joking about the bottle of wine, especially before a race! Will usually have a glass or 3 with dinner on a Saturday but not the night before a race!

Still didn't manage to finish the race on Sunday but this time it wasn't due to fitness. My bloody seatpost snapped after 20 mins and that was that!!

Hit a bump whilst in the middle of the pack doing 30+mph and almost got thrown off the bike, was seated at the time and the back end instantly felt soft, rode for another 2 laps before it became it became apparent what had happened!

Another bloody DNF, gutted as even though it was another Div 1/2 race I was coping ok with the pace and speed changes, although we seemed to be doing 27-30 mph for the first 20 mins, it was hard but not unmanageable!

dennisn

NapoleonD wrote:

I'd almost guarantee that it's legs not being used to the effort.
I.e. Conditioning. Despite what you are saying.

+1

chrisw12

JesseD wrote:

I felt fine and never really in that much trouble throughout the race but at the beginning of Lap 8 whilst sprinting out of a sharp corner slightly up hill I cramped in both hamstrings and had to stop completely, the cramping had started on lap 7 but nothing too bad and it went away pretty quickly, then boom!

!

Think the answer is all in this paragraph. Do you use a powermeter? I ask because often in A races, because of the excitement you can feel 'fine' when actually you're pushing out more watts than you're capable of.

Notice how the cramp started whilst sprinting, a sudden increase in power and again more than you current conditioning would allow.

FOR ME I only get cramp when I try to push harder than my current fitness allows and hydration is a red herring. I have cramped in a 25 when pushing too hard, I have cramped when going up a rise in a 100 but have never cramped during hot 12 hrs when I was showing other signs of dehydration.

JesseD

NO, no power meter I am afraid, on the list potentially for next year though.

I have been doing some intervals as recommended by a chap in my club and also some of the sessions recommended on here and raced last Thursday in a 45 min handicap crit and was fine, spent most of the time off the front in a break, they after we got caught and I spent most of the time on the front driving the pace trying to make sure we didn’t get caught by the division above us, I thought I was spent when they did catch us but I managed to rally and sat in until I recovered and then was 9th in the sprint and the highest placed in my division. I felt pretty good akll the way round.

Not sure if the intervals and training at a higher intensity has helped as I have only been doing these session once a week for 4 weeks, I do other fast sessions with the club but nothing which specifically takes me into the red as much. Maybe I am getting fitter?

andyeb

I have no idea whether it was related to the cramp or not, but if I was racing at 07:15, I'd be having breakfast a LOT earlier than 6am - legs would still be heavy & slow if I had my usual porridge so soon before a race. For my fast Saturday club run (20mph, with hills), starting at 9am, I'm having breakfast around 5:30am, then a small snack before leaving at 08:30am.

I know everyone is skeptical about hydration & electrolytes being a root cause of cramp, but personally I've all but eliminated cramp simply by being disciplined with consistently using electrolyte tablets in my drink and stretching post-ride.

bobmcstuff

Who gets up at 5.30am on a Saturday for a 9am club ride????

dennisn

bobmcstuff wrote:

Who gets up at 5.30am on a Saturday for a 9am club ride????

Now THAT'S bizarre behavior. 5:30am??????

JesseD

Eating a small breakfast between 1-2 hours before a race I find is fine, plus I take gels during the race to keep me going and the race is only a maximum of 50-60 miles which as a distance is more than manageable, its just the accelerations and speed over that distance that I struggled with.

I think if I got up at 5.30 on a Saturday to eat before going out for 9am I would be single by now, 9am club ride and I am getting out of bed at 8am to leave by 8.45 to get there for 9!

But to be fair the last month or so I have been up at 6.30 and out on the bike by 7 to do intervals before coffee with my mate before the club ride, like to stay in bed for as long as possible if I can

BarleyPointer

Imposter wrote:

NapoleonD wrote:

I honestly think it will come from racing at that level more!

^^ this

I second the above and all related comments to the increase in effort.
Give it a few races and you will come through it.