Cycling Nutrition Question?

Question

My riding partner continually cramps up toward the end of our 15 mile rides in the morning. Any advice for him?

Thanks in advance.

Answer 1

Are you talking about muscle cramps or a "cramp" in your side- like a side-stitch? It seems odd that someone would have muscle cramps after 15 miles, but if they are in fact muscle cramps follow all the above advice about hydration, nutrition, warmup and stretching.

If it's a side-stich it is probably a combination of dehydration and being out of shape. Slow down, catch your breath and focus on breathing long, deep breaths until the "cramp" goes away.

Answer 2

Most of the time cramping occurs when muscles are dehydrated or deficient in certain essential vitamins and minerals. This can be brought on by a long sustained effort, fatigue, etc. I'm surprised that this happens on a 15 mile ride. Make sure that he drinks enough water both the night before and while riding. I'd also suggest a Miltie-vitamin and some good stretching.

Answer 3

15 miles doesn't seem like cramping should be a big issue.
However I have had good luck preventing cramps on long days through the use of enduralites (salt tablets). Also could be dehydration or lack of potassium. Stomach cramps are usually a dehydration issue. Muscle cramps in other areas (legs) are more likely to be nutrition related, but could still be hydration

Answer 4

In addition to all the good advice about hydration, it might be that he's confusing cramping with a stress injury. It's more likely that he's straining something over 15 miles than cramping from lack of hydration. Maybe he's pushing too hard and getting wind stitch (cramp in abdominal muscle)? You need to be more specific about the nature of the pain - better yet, have him write in and ask about it.

Also, he could just be being a bee-atch about riding, and this is his excuse to get out of it.

Answer 5

drink lots of water. also take along a bottle of gatorade. i get cramps when i race sometimes too. i did a little research and found out that those cramps are do to a lack of electrolytes. electrolytes fuel your muscles and keep everything running smooth. when you sweat you loose a lot of electrolytes. gatorade is formulated replenish these liquids and thus keeps cramping away. the endurance formula gatorade works even better. i love that stuff.

Answer 6

i would say he doesn't have enough fluid in his body to give the energy and goodness.lack of energy whilst exercising can in which can cause dehydration and stavation or he may just need the loo a lot because most people need to go for the loo in the morning. does he have a bad breakfast (or heavy) then tell him to give himsalf some fibre in his breakfast.

Answer 7

Cramps where? Could be a dehydration issue.

Answer 8

not enough fluids (dehydration)
not enough warm up before riding
and not enough stretching

for nutrition info, check out Carmichael Training Systems

Answer 9

Cut out coffee, McDonald's and hydrogenated crap, eat more fruit and drink more water.