preventing cramps from cycling?

Question

I get leg cramps from cycling usealy my quads I am drinking plenty of fluids the day before and during does anyone know of any suplmints that work I am riding 50 to 100 mile at a time seems like after the 50 mile mark is when the kick in someone said try e caps but i cant find them any where on line is there any tri atheletes or cyclist's that have any suggestion's

Answer 1

In some ways, all the answers you received are correct...you are suffering from an electrolyte imbalance and your muscles are misfiring. The banana suggestion attacks two fronts, energy and adding potassium to your system. I am guessing that you are hitting the two hour mark at 50 miles and so you have depleted most of your internal energy reserves. Eating a banana isn't going to harm your performance, the problem is simply that your body cannot equilibrate your chemistry to relieve the cramps once they've started in the time span you desire. In order for any supplement to work you have to take a constant, gradual dosage.

The reason that most of the supplements work so effectively is that they are added to your water supply, thereby providing a gradual replacement schedule for the electrolytes that you have sweat out of your system. I have seen articles that mention that the human body can only absorb something like a liter of fluid an hour. If you have been riding awhile you may have heard someone say, "If you are thirsty, it is too late." Translated, if your body is telling you that you are thirsty, you are already bordering on dehydration. So no matter the ingredients in a drink supplement, you can only absorb so much at a time and it will be just as ineffective as the banana if you don't drink small amounts of fluid on a regular basis.

I am not going to say that the supplements suggested so far aren't going to help, they all typically contain the electrolytes you need to function and most if not all have an abundance of carbohydrates to get you through a 2+ hour ride. I may catch a little flak for the next statement but the only real factor is if you like the taste and price fits your budget.

Another alternative to all the expensive additives are salt tablets. You can go down to the local pharmacy and order salt tablets for about $5 per 100 tablets. Thermo-Tab is one supplier and the ingredients are exactly the same as Gatorade, without the corn syrup. Most multivitamins contain all the nutrients you will need for a ride as well. When I was training to lose weight, I used these to avoid the high calorie supplements. Just know that on extended rides, you will 'bonk' after about two hours without calories.

A person mentioned quinine to prevent cramps, from my experience it wasn't really an effective solution. Quinine is prescribed to people who suffer from 'night cramps' and is an effect anti-cramping medicine. While I don't know about the chemistry, I do know that the dosage they proscribe works effectively. I have no idea how much tonic water you will have to drink to get that dosage. Again, you will be back to the ability of the body to absorb the dosage needed to prevent the cramps. I have used it in the past, but was only able to get an additional half-hour to an hour more out of my legs; not a solution for a century ride. Others I've seen trying it had varying degree of success.

Ultimately, it is will most likely depend on your habits while riding.

1) Get some kind of electrolyte supplement and when riding take a drink every fifteen or so minutes, even you if you are not thirsty.

2) Snack while you ride. Long rides punish riders and you have to keep a constant stream of nutrients going into your body. Bananas, raisins, power bars, gels, whatever: so long as you are gradually feeding your body the calories it needs to perform. You can research which types of foods are best because depending on your rate of usage, your body may not be able to process the food fast enough to help. I'll leave that up to the nutritionists.

3) Finally, you may be pushing your quads too much, try moving back on the saddle to avoid stressing the quads all the time. Long distance riders sometimes slide well back in the saddle and move their cleat position back as well to employ more of the hamstrings and glutes when they ride. Talk with a fitter before doing this because you can do a lot of damage to yourself if you overextend your legs.

4) Go to one of the RAAM events or a Brevets, the people are great and everyone of them has experienced what you are going through and may have some really great tips. I think the Hotter than Hell ride used to have pickle juice as the cure-all for what ails you....to each his own.


Good Luck and Safe Riding,

BH

Answer 2

Ok I have been reading the answers and I'm here to tell you the banana thing is a myth, although a good source of potassium you can not eat enough bananas on a bike ride to possibly raise your potassium level to do you any good.

You need to replace the electrolytes that you sweat out, water just doesn't cut it. Hammer gel and those type things are an energy boost nothing more. Try Endurolytes or Cytomax or one of the other sports drinks designed for that purpose, but please get off the banana thing.

Answer 3

Even though you are consuming "plenty" of fluids the day before and during, maybe you are not retaining the potassium from the water. try doubling up on bananas or potassium supplements. Of course, too much potassium can cause problems too, so you might want to check with Dr.

Answer 4

I am not a big fan of these sports drinks, too much sugar. Try orange juice mixed with water. Lots of Potassium and calories. I agree with another person who said, make sure your bike is fitted for you.

Answer 5

Try quinine pills or quinine water and get more potassium in your diet

Answer 6

i head that eating a banana helps (for the potassium)

Answer 7

Bananas, can help prevent cramps.