Crampin up!

[2fitty]

Hey guys anybody got any good tips to help stop cramp, getting it real bad down the inside of both legs at different times on the long trail rides, usually half way round second 40k loop of the day, been stretching like a yoga instructor but it still happens. is there anything you can eat or drink??

[noobi]

Hey guys anybody got any good tips to help stop cramp, getting it real bad down the inside of both legs at different times on the long trail rides, usually half way round second 40k loop of the day, been stretching like a yoga instructor but it still happens. is there anything you can eat or drink??

Magnesium Phosphate, get it from the supplement aisle at supermarkets. Tastes like chalk, chew a couple after the first lap before you would normally get cramp.

[2fitty]

Magnesium Phosphate, get it from the supplement aisle at supermarkets. Tastes like chalk, chew a couple after the first lap before you would normally get cramp.

sweet cheers dude, i'll try hunt some down.

[Crabby]

I run a mix of loaded or powerade and water in a 2L camelback, im a fat bastard, unfit as, I still don't get cramps when I sip this during the ride. If I run out.... its cramp on. Electrolytes for the win!

Drinking a lot of pis the night before doesn't help at all I find either! :innocent:

I still get arm pump and what I call "Sloth hands" where the thumb stops helping you grip, but thats only because im fat and unfit!

[BoristheBiter]

What they said.
Sports and other vigorous activities can cause excessive fluid loss from perspiration. This kind of dehydration increases the likelihood of true cramps. These cramps are more likely to occur in warm weather and can be an early sign of heat stroke. Chronic volume depletion of body fluids from diuretics (medicine that promote urination) and poor fluid intake may act similarly to predispose to cramps, especially in older people. Sodium depletion has also been associated with cramps. Loss of sodium, the most abundant chemical constituent of body fluids outside the cell, is usually a function of dehydration.*

I use about 3l per days ride plus two bottles of Mizone, I sweat heaps for a skinny. some don't need a lot some do, you will have to work out what you need.
Also the days before have a bearing to, yesterdays food is today's energy.
And remember, if you feel thirsty you are already dehydrated.



* medinet.com

[steve_t]

Electrolytes - sodium, magnesium, potassium.
A few years ago I went on 180km bicycle ride in training for the round lake taupo ride. On the way back, I started to cramp up in one calf and made the stupid mistake of drinking pure water cos I'd run out of electrolytes. The next thing I knew, I had full blown cramps in both calves and both quads. It was so bad I had to lie on the side of the road while my training buddies went off and got some powerade from the dairy up the road. Not cool :oi-grr:

[Crabby]

I might add that the 2L mix I ran of 750ml powerade and 1.25L of water, I drank a full 2L camelbak on each of the 3 35K loops I did at the Mr Motorcycles Glen Murray trail ride. Ended up running out just before I left and got cramp in the car driving home :brick:

[thecharmed01]

Electrolytes - sodium, magnesium, potassium.

This.
Powerade, Gatorade, E2... all those electrolyte drinks are good - drink LOTS.
Try pre-loading fluids if you can't drink while you ride. Knock back a bottle before each lap.

If you can't avoid it by drinking enough, then you can fight it. There are a couple of tablet remedies like Cramp-Stop or Cramp-Eze that you can swallow, or there is a cramp spray you put under your tongue when the cramp hits or if possible, just before it.
Also look at supplements. Prep your body better for the punishment you are dishing out if your body is telling you by cramping, that it's not handling it.
A Mens multi would be helpful as well as there is one that is Magnesium, Zinc and something else (can't remember off the top of my head) that should help a bit.

I feel bad for you, the other half gets it bad, often on the drive home. I've never had that problem myself, only been there when he's suffering so it's hard to watch it!

[Pornstar]

I feel bad for you, the other half gets it bad, often on the drive home. I've never had that problem myself, only been there when he's suffering so it's hard to watch it!
Ha! Pussy!

[BoristheBiter]

This.
Powerade, Gatorade, E2... all those electrolyte drinks are good - drink LOTS.
Try pre-loading fluids if you can't drink while you ride. Knock back a bottle before each lap.

If you can't avoid it by drinking enough, then you can fight it. There are a couple of tablet remedies like Cramp-Stop or Cramp-Eze that you can swallow, or there is a cramp spray you put under your tongue when the cramp hits or if possible, just before it.
Also look at supplements. Prep your body better for the punishment you are dishing out if your body is telling you by cramping, that it's not handling it.
A Mens multi would be helpful as well as there is one that is Magnesium, Zinc and something else (can't remember off the top of my head) that should help a bit.

I feel bad for you, the other half gets it bad, often on the drive home. I've never had that problem myself, only been there when he's suffering so it's hard to watch it!

Maybe it's like that man flu.:laugh:

[Jay GTI]

Not much to add on the gatorade, powerade etc stuff, as it's all been said well by others above.

I try and down a bottle of powerade immiediately before the first ride to pre-load my system with the right salts, then a mix of powerade and water through the day. Other tips, don't drink any coffee before you ride and have a banana with breakfast for the potasium. If it's a really stinky hot day, or I know it's going to be a hard ride, I use diarrhea rehydration salts when I'm finished, which are basically like a supercharged electrolyte power you mix with water (also very good for those really nasty hangovers).

Another post-ride drink I got from a bike mag recently (an article by some mx sport nutritionist), for post-ride carb boosting, which helps your muscles recover, he recommended a low-fat flavoured milk. I tried this on the way home from the Riverhead ride on Sunday, I don't know if it actually helped, but I had far fewer aches and pains than usual yesterday.

[thecharmed01]

Not much to add on the gatorade, powerade etc stuff, as it's all been said well by others above.

I try and down a bottle of powerade immiediately before the first ride to pre-load my system with the right salts, then a mix of powerade and water through the day. Other tips, don't drink any coffee before you ride and have a banana with breakfast for the potasium. If it's a really stinky hot day, or I know it's going to be a hard ride, I use diarrhea rehydration salts when I'm finished, which are basically like a supercharged electrolyte power you mix with water (also very good for those really nasty hangovers).

Another post-ride drink I got from a bike mag recently (an article by some mx sport nutritionist), for post-ride carb boosting, which helps your muscles recover, he recommended a low-fat flavoured milk. I tried this on the way home from the Riverhead ride on Sunday, I don't know if it actually helped, but I had far fewer aches and pains than usual yesterday.

You know, you can throw the rehydration sachets into water while you ride?

Another thing to think about is Carb loading before you ride. What do you eat before a ride?

[BoristheBiter]

You know, you can throw the rehydration sachets into water while you ride?

Another thing to think about is Carb loading before you ride. What do you eat before a ride?

Also the carbo shots are really good. It means you can just have water in your backpack as sugar drinks are a bugger to clean out.

[Jay GTI]

You know, you can throw the rehydration sachets into water while you ride?

Another thing to think about is Carb loading before you ride. What do you eat before a ride?

Yeah I can use the salts during the ride, but generally the powerade style stuff is more than enough, so I only keep some with me for post-ride rapid rehydrate if it's been really snotty or stinky hot.

Food-wise, a "Full English" is perfect for me, i.e. bacon, eggs, beans, toast etc. Stole this off a marathon runner mate, it is actually a very common breakfast for hobbyist long-distance runners apparently (competitive guys tend to get fancy with various nutrient packs and products). I used this when I was mountain biking and doing day-long rides with mates. If I had a "healthy" breakfast, I'd burn out by lunchtime, but if I had a fry up, I'd be good to go for the whole day, with only a bit of a carb top-up about 1/2 way through.

[Crisis management]

I have a slightly different approach to this...

Get fit, get on a bicycle and ride 100kms a week.

Drink water only, I have not had a good experience with the likes of Powerade but that may just be me, if you want to get some electrolytes into yourself I use bananas and a pinch of salt in 2l of water in the camelback.

This works for me (but may not work for you) I'm 56 and an average rider, not a pro, the best single thing is the bicycling, gets your core muscles strong and builds endurance.

Try a number of things and see how your body reacts to it.

[steve_t]

Also the carbo shots are really good. It means you can just have water in your backpack as sugar drinks are a bugger to clean out.

Yup. Camelbak just with water cos the bladder gets mouldy after a while with other stuff in it. Those Leppin Squeezy shots are crazy strong though!!

[WRFracer]

Try hydrating 3 days before your event, basically so your pissing clear for 3 days leading into your race/trail ride etc, if your not already fully hydrated it takes roughly 3 days to fully hydrate your body, same goes for carbohydrate loading, your body can only take in so much per day if you get my drift.

Also the others are right in regards to the electrolyte drinks but its best to stay away from the ones you can buy from the BP station such as powerade as they contain a lot of sugar and they are expensive in the long run, head to your local cycle or adventure store and purchase a quality electrolyte drink.

Also cramping is a lot like arm-pump as in it can be caused by many different factors and everybody is different so sometimes a little experimentation is the key.

[thecharmed01]

Yup. Camelbak just with water cos the bladder gets mouldy after a while with other stuff in it. Those Leppin Squeezy shots are crazy strong though!!

I can't drink those :-(
They just make me feel so sick!

[Crabby]

Camelbak just with water cos the bladder gets mouldy after a while with other stuff in it.

Not if you flush it with water and then put the camelbak in the freezer when you get home, I have two bladders, store both in the freezer unless im riding. Sometimes I forget to flush them, but put them in the freezer and have never had mould in mine since a mate told me that




Get fit, get on a bicycle and ride 100kms a week.



In a perfect world, that would work, unfortunately I run my own business from home and look after my 19 month old daughter so time out by myself for that sort of thing is rare

[steve_t]

Not if you flush it with water and then put the camelbak in the freezer when you get home, I have two bladders, store both in the freezer unless im riding. Sometimes I forget to flush them, but put them in the freezer and have never had mould in mine since a mate told me that



That's a great tip. :niceone:

Now if only I wasn't too lazy to flush it out when I got home :shutup::niceone:

[BoristheBiter]

Not if you flush it with water and then put the camelbak in the freezer when you get home, I have two bladders, store both in the freezer unless im riding. Sometimes I forget to flush them, but put them in the freezer and have never had mould in mine since a mate told me that




Yep we used to do that but it still turns nasty.
I think the main problem is when it is being used for a whole weekend so only gets topped up and not cleaned out so little things start growing.
Like TC1 said just pre-load and you should be fine.

[2fitty]

Thanks for all the help, will take a bit from everyone i think and see what works. I'm no fatty but definately not the fittest dude around and i know i sweat like a wrestler when i ride, so i think preloading leading up will def help, cos i know i dont drink nearly enough as i should. i use that leppin enduro booster, mixed with water and go thruogh about 1.5l per loop.but dont follow it up post ride with anything. Which might not be helping. Want to get the most out of tussock buster in march and not have to ride the last 10 kms of the day with my legs stetched out in front. like last year!!

[kiwifruit]

I use "Nuun". Sweated out over 7 litres (and drank 7+ litres of nuun mixture, half strengthish) doing the Auckland Marathon in black one piece leathers and a full face helmet. No cramp.

http://www.nuun.com/

Available from cycle shops and the like. :cool:

[green machine]

I get it bad,i use a spray called Cramp Stop....a couple of sprays on the tongue and it goes away....also i load up on Mega Magnesium pills before i ride

[gwynfryn]

I cycled at an elite level for years and would generally cramp at the beginning of the season, especially if pushing hard. I either had to stay race fit all year(Not a good idea) or manage the cramps.
So get fitter for riding, stretch, and stay hydrated. We use to drink weak raro with as much added table salt we could comfortably stomach. Oh yeah my mate who does ultra marathons suffered full body cramps, he went to dietician Jenny Hart who told him to add salt to all his meals. Just like Mum did!
ps i never wash out my camelback - straight in the freezer.

[flyingcr250]

Yup. Camelbak just with water cos the bladder gets mouldy after a while with other stuff in it. Those Leppin Squeezy shots are crazy strong though!!

The black mould hasnt got me yet:crazy:

[green machine]

The black mould hasnt got me yet:crazy:

Keep the bladder in the freezer when not using it...........

[steve_t]

Some bleach from time to time will keep your stomach mould-free ;)

[Crisis management]

In a perfect world, that would work, unfortunately I run my own business from home and look after my 19 month old daughter so time out by myself for that sort of thing is rare

Good on you, it's hard work but well worth the effort. :2thumbsup

If I can offer the one thing I learnt from parenthood / self employment & trying to keep the bank manager happy, take 30 minutes a day for yourself, you need to be healthy & happy to survive adulthood.

[Jinxycat]

Those Leppin Squeezy shots are crazy strong though!!


please note that if you do one of these or any other type of carbo shot ant your not 100% hydrated they can draw water back out from you and give really bad cramps.

[BoristheBiter]

please note that if you do one of these or any other type of carbo shot ant your not 100% hydrated they can draw water back out from you and give really bad cramps.

Yep very true.

[WRFracer]

please note that if you do one of these or any other type of carbo shot ant your not 100% hydrated they can draw water back out from you and give really bad cramps.

I'll back you on that comment, I've read that myself and also experienced it.

[Crabby]

Good on you, it's hard work but well worth the effort. :2thumbsup

If I can offer the one thing I learnt from parenthood / self employment & trying to keep the bank manager happy, take 30 minutes a day for yourself, you need to be healthy & happy to survive adulthood.

Cheers! You do have a good point! Think I might clear out some space in the garage to at least setup my exercycle! :headbang:

[BoristheBiter]

Cheers! You do have a good point! Think I might clear out some space in the garage to at least setup my exercycle! :headbang:

Get a child seat for the back of the bike.

[scott411]

I'll back you on that comment, I've read that myself and also experienced it.

i tried them once as well at a tarawera 100, gave me horrible cramps, something you need to get used to before you try them racing,

[Ktmboy]

Great topic and interesting points guys/girls:clap:
IMO the carbo shots are great but probably are better used toward the end of an enduro/X country race to get the rider over the line.
Nothing like a good feed of sandwiches and electrolites between stages for longativitie.
Big thing is really fitness and diet if you really want to be competetive and lets face it most of us are weekend racers as oppossed to the elite in our sport whom really take neutrician and training to a whole new level.
If you are planning the odd race for fun then just approach it that way...go and have a few beers the week before...race... then remember the fun times.
If you want to race competitive then you have to go the whole hog.

[camchain]

Can really relate to this 2fitty. I get 'em nasty in same place/inside thigh. At times can't even get off bike properly, have to stop and fall off.

Ditto on Maganesium - does seem to help. Mate-of-a-mate apparently swears by potatoe chips so I've added little container of salt to gear bag too.

I always do a 20-30 sec light stretch each leg prior to getting on bike. Squat down with one leg straight out to the side. Definitely don't stretch to pain point (bad to 'hard' stretch on cold muscle) - just so you can feel it tight, then should feel it loosen a little after a while.

A stretch after ride helps to stop them on the drive home. Had them so bad, had to leap out of car and furiously punch leg. End up with bruises. (This must look like insanity to onlookers but who cares)

For some reason what ever is in muscle doesn't purge out properly, I reckon stretch helps to move crap out after activity (lactic acid or whatever). A quick lunchtime stretch seems to help too. Cramp always seems to come worse after a period of inactivity?

Two muscles inside thigh: 'Adductors' and another tricky one called 'Sartorious' (sp?) - kind of like a strap runs diagonally across inside thigh and attaches to knee. Can feel both these muscles if you roll leg around slightly when stretching. I think this sartorious one seems main prob for me, reckon it's from gripping bike with knees in the rough stuff.

Used to have machine for this at my gym but for some reason they took it out (not that I go to gym anyway). Can actually excersise this part when sitting, by squeezing knees together. Few mins a day can't hurt? Just though of this - maybe even do as a warm up on drive to track?