For such a common issue, it might surprise you to know that the exact reason for cramping is still unknown, however following the tips below should help minimise the effects of cramp on your training.
Hydration and electrolytes
Many people blame inadequate hydration or electrolyte levels for their cramping and, although some studies have shown that consuming a 6% carbohydrate sports drink can help prevent them, other studies have failed to back this up and, recent work with Ironman triathletes found no link at all.
Going too hard
The most likely cause of cramping is a sudden increase in exercise intensity. So, if you ride harder or longer than you are used to or capable of, you can expect to cramp.
Night time
However, it is not only on the road that you can suffer from cramps. Night cramps are a painful and common phenomena. As these cramps are happening when you are lying in bed, exercise intensity can’t be the reason for them.
- To avoid cramps ease back on your pace and/or distance and check out your training zones to make sure you’re working at the right intensity. If you’re out for a long run or ride for example you should spend time in zone 2.
- Follow a suitable training plan that builds in a gradual progressive way.
- Stay well hydrated, before, during and after exercise. Taking on fluids containing electrolytes even during cooler weather.
- Studies suggest that stretching can help to alleviate cramp and that regular stretching in muscles that are prone to cramping.
- Some studies of long term sufferers of cramp have shown magnesium supplementation to be helpful. Eat foods rich in magnesium and calcium and, if necessary, consider magnesium supplementation.
- Triathlete? If your position on the bike isn’t correct, you could be putting unnecessary load on certain muscle groups and causing them to cramp.
