Cycling UK Forum

Can any body recommend any thing for getting rid of/preventing cramp, after riding 80-100 miles i get severe cramp in both legs, i take on lots of water and lucazade along the ride but the cramps get me every time after a long ride, i know theres lots of different drinks on the market, it cant just be me, any one use some thing that helps.

Cheers

dell

if you're not drinking anything to replace lost electrolytes - sodium etc. - then that could contribute, especially if you're drinking lots of water as not only do you lose them through sweating, but what's left is 'diluted' as you take on more water

if your current drinks don't provide these, there are umpteen on the market, personally i like highfive 4:1, mainly as the taste isn't as sickly as some others

http://www.highfive.co.uk/energy_endurance_drinks/endurance_drinksUK.html

As I understand it, muscle cramps can be caused by dehydration, loss of sodium and potassium through exertion and sweat, or just over-stretching the muscle.

I reckon the best way to prevent cramps is to regularly eat and drink throughout your cycling, and to do stretching exercises regularly to keep your muscles limber.

Perhaps you should pack some bananas as well as the water and lucozade.

If you don't want to spend vast amounts on drinks fill your wter bottle with your usual drink add a pinch of salt or better still lo Salt.

Lucozade is rubbish, it's a fast acting carb drink. If you're doing long distances you will get a quick burst of energy and then be tired again. It might be fine for the last 10-20 miles or so.

You need proper nutrition on a ride of that length, have a sandwich (wholemeal) or a wholemeal bap or two. On the tour de france the riders were eating while going along.

Banana's are like rocket fuel too, you get a quick burst of energy. Not good for a long steady ride.

Dioralite? powders will replace lost salts etc I tried a salt and honey mix in a water bottle recently just a tiny pinch of salt and honey to your taste. sounds a bit odd but it's really quite good. or get a box of glucose powder from your local chemist three big desert spoonfuls in a bottle of juice. make sure you drink some after your ride you'll still need to replace the glucogens in your muscles.

Malc

You need to replace the "salts" you lose through sweating, even if you're not getting very hot you are still losing "salts". As pointed out in another posting it's not just sodium, it's potasssium and other minerals which the muscles need.

There are many isotonic drinks available which should help. Bananas are a good food for sporting activity, I also eat salted peanuts. You should eat little carbohydrates a little but often.

I believe that ice cold baths after warming down also reduce the lactate in your muscles but I've never tried that.

I haven't had cramp during or after cycling but I have after running. I've used Gatorade which I find very refreshing, especially the lemon variety. The Wilkinson stores sell it a lot cheaper than many other places I've seen.

Thanks for all the replys, i do eat quite a lot along the way, i will have a go at the suggestions and see if one of them work for me.

cheers

dell

Article in Guardian a couple of days ago:

http://www.guardian.co.uk/lifeandstyle/2009/jul/27/sports-drinks

One of the responses to the Guardian Article points out that Lo Salt contains twice the amount of potassium to sodium. Potassium is one of the salts your muscles need and is also contained in bananas.

I'll probably start adding a little Lo Salt to my cycling drinks bottle.

Again, thanks for all the imput
dell