LEG CRAMPS
By Carol E. Torgan, Ph.D., FACSM
National Heart, Lung and Blood Institute
Leg Cramping is a common ailment that almost every cyclist experiences at some time. Theories as to the causes and recommendations for solution are as numbered as misfortunates. After having searched internet, the best "down to earth" compilation was presented on Web Page of the KingstonWheelmen, which we have paraphrased below. Regarding the cause, this article says
Suprisingly, nobody knows as the exact cause has yet to be determined. However, there are lots of hypotheses so when it comes to preventing cramp, using these it is possible to take steps to stop cramp.
How to avoid it
Since the cause of cramp is not known, there is no single answer. But think about the following:
Hydration
Drinking a lot of water can help, especially on long races.
Fitness
Cramp can happen because muscles are too tired, which often happens in the early season when cyclists are not sweating much and lacking fitness. Over-exertion causes the muscle says it's had enough. Training is important, so train hard and concentrate on giving leg muscles a hard workout from time to time. Don't just do short, intensive rides and long steady ones, aim for a good two to three hour ride at warp speed from time to time.
Ergonomics, Part I
If calves are cramping, it may be because shoes and cleats are set up incorrectly. Make sure the ball of the foot isn't ahead of the pedal axle.
Ergonomics, Part II
Changing anything on the bike, in particular raising the saddle, can demand muscles to do a slightly different job than they're used to.
Salts
Take steps to avoid lost electrolytes, such as adding table salt (sodium chloride) to food on the day of a race and taking salt tablets in a race. Try to have a balanced diet. Eat bananas which are naturally rich in a range of minerals.
Stretching
Stretch your muscles with a variety of exercises for all the leg muscles. Keep this up during the biking season.
Eat
Eat enough in a race. Some studies identify inadequate glycogen reserves as a cause of cramping. Keep energy reserves topped-up.
Gearing
Once cramp has struck, soft pedal smoothly to avoid tiring muscles. However to the contrary, some cyclists use a bigger gear to clear the cramp.
Quinine
Doctors often prescribe quinine tablets to the elderly prone to getting night cramps. Drinking tonic water is a source of quinine. But taking medicine isn't the way to go.
Stiff upper lip
Oddly, running websites say some swear by pinching the upper lip. Who knows, it may work for you!
Conclusion
Having scoured the internet for an answer, I found there was no magic answer. It's suprising that modern medicine still does not know for sure what causes cramp. For me, I've found drinking a lot, stretching frequently and being on form cuts my chance of cramp. But that could just be coincidence, I think sports science often suffers from big problems with induction. Yet it makes sense to eat and drink plenty in a race and following the measures above won't do you any harm. Let me know what works for you.
. . . Kingston Wheelers Cycling Club
