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Cramping off the bike...
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 2009-08-03 10:47 AM |
Veteran  199   Glen Mills, PA |  Subject: Cramping off the bike...Looking for advice...last two races (Oly & Half - Lite) I have experienced hami and quad cramping during the run. (Oly bike was 28 miles / half lite bike was 38 miles..run distances of 6 and 7 miles respectively) I tried to improve my nutrition over my last race (Half - Lite) by focusing on my electrolyte/fluid intake (Heed; one 24 oz bottle / one 24oz of water on bike along with two Hammer gels..one at 45 minutes and another at 1:30..ride took me just under 2 hours) and used Endurolytes as well. (1 before swim / 2 before bike / 2 before run) I did not use Endurolytes in the Olympic tri. I felt good furing the bike portion (no cramps) but felt my first hami cramp when in transition and putting on the running shoes...and still cramped up (both legs off and on/ hami's and quads) for about 3 miles into the run....I was able to work them out and felt 'ok' the last 3-4 miles..but couldn't get much of a pace going. My training has been very consistent (I log all my time and follow a plan) and included some longer bike/run bricks. Though I did cramp similarly when doing a bike routes with more hills and then running. (vs a trainer to run brick) Though this particular brick run was very hilly as well and I thought that might have had something to do with it. So, is it: 1) Training intensity? More bike/run bricks in 'real world' situations..such as hills? 2) Nutrition? Is my heed intake/elctrolyte intake ok? 3) Bike fit? Or a combo? Phil |
| 2009-08-03 10:57 AM in reply to: #2323942 |
Master 1572  PA | Subject: RE: Cramping off the bike... 2 thoughts, though many know more than i.... 1. pushing harder on race day on the bike than your fitness allows. 2. I switched from enduralytes to salt pills b/c they have more salt. but i also don't have electrolytes in my primary nutrition like you do in heed. sometimes you have to play around with it when you have training days that are of similar intensity to race day to try to figure it out. |
| 2009-08-03 11:30 AM in reply to: #2323942 |
| New user 23 Lawrenceburg, IN | Subject: RE: Cramping off the bike... If you figure this out please let me know. I am in the same boat as you. I just completed my second ever tri this weekend and had major cramp problems. I had mild ones at the beginning of the run on my first race but this weekend was horrible. My groin and both calves completely locked up. I'm only doing sprint distance at this time and would like to eventually try an olympic or more but these cramp issues concern me. I have always had this problems with my calves. I played basketball in highschool and by the 4th quarter my calves would always lock up when I jumped. Fast forward 15 years and I have the same problems now. Even in training, my legs cramp off the bike during brick workouts. |
| 2009-08-03 11:48 AM in reply to: #2324077 |
Champion 6539 South Jersey | Subject: RE: Cramping off the bike... You probably went too hard on the bike... |
| 2009-08-03 12:00 PM in reply to: #2323942 |
Master 1651 Breckenridge, CO | Subject: RE: Cramping off the bike... pastoops - 2009-08-03 9:47 AM Looking for advice... IMO, the vast majority of race day cramping is related to fitness. I think nutrition has some effect but it's very small. It's human nature to try to find some cure that's easier than a drastic improvement in fitness which obviously isn't easy. I thought the same thing until recently as my fitness has significantly improved. One year ago I did my first HIM, took in plenty of liquid and cramped so bad on the run I could barely take a step during the first mile. I did finish but it wasn't pretty. I thought it was a nutrition/electrolyte issue until I started to notice that as I became more fit my hydration needs were lowering and my cramping issues on long rides was diminishing to zero. Two days ago I did the same HIM bike course and half the run as a brick in similar weather as a nutrition/effort test for the upcoming race. I rode my bike faster at a much easier effort and was able to brick half the run at two minutes per mile faster. I had zero cramping and required about 1/4 the amount of liquid that I took in last year (mainly because I forgot a bottle on my ride and could only carry one on my run). |
| 2009-08-03 12:05 PM in reply to: #2324155 |
Master 1420 Reston, VA | Subject: RE: Cramping off the bike... |
| 2009-08-03 12:14 PM in reply to: #2323942 |
Not a Coach 11473 Media, PA | Subject: RE: Cramping off the bike... Almost certainly fitness/pacing, but your bike fit could contribute as well (e.g., seat too high). The fact that your recetn tri became a du also would have put more pressure on your legs from a fitness perspective. |
| 2009-08-03 1:43 PM in reply to: #2323942 |
Veteran 199 Glen Mills, PA | Subject: RE: Cramping off the bike... Thanks all.....so the concensus so far is fitness..which is what I sorta expected to hear....it's good to have some validation and realize that it's something I can fix with hard work.......but I think I'm also going to check my seat height as well...a friend commented to me that it seemed high...gotta check the fit.... Now, if anyone can find a pill....(I'm not against a little ariticial help once in a while...  |
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