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Cramping on the bike = death march (long post)
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 2009-08-23 11:00 AM |
Regular 92  Vero Beach |  Subject: Cramping on the bike = death march (long post)I did my first century yesterday and it turned into a death march. I'm following one of the BT HIM plans and I was due for another 4:30 hr ride. My previous 4:30 hr ride went smooth and I ended up doing 90 miles so in my infinite wisdom and vast experience I decided to try and make this one a century. I started normal , 70 miles / 3:30 hr, but around mile 75-80 I started feeling a little nausea and my legs started to get twinges in them. By mile 88 I had full blown cramps in both legs which has never happened to me. I ended up stopping to try and let the cramps pass. I was back on the bike in 5 min or so but began feeling progressively worse (nauseous / weak) and the cramping returned. Final 12 miles took 1:45 hr and I had to stop every 5-10 minutes from cramping and fatigue. When i reached the car I felt horrible, as in I almost called my wife to pick me up because I felt physically unable to drive. I used Infinite as I always do so I don't think this was calorie related. I drank approximately 24oz of water per hour which is normal for me, but it was wicked hot in south Florida yesterday. Now for the questions: |
| 2009-08-23 11:07 AM in reply to: #2364857 |
Regular 87 | Subject: RE: Cramping on the bike = death march (long post) Salt?? |
| 2009-08-23 11:09 AM in reply to: #2364857 |
| Regular 92 Vero Beach | Subject: RE: Cramping on the bike = death march (long post) Infinit has 376mg of sodium per serving.... I have no idea what is considered enough....Jason |
| 2009-08-23 11:41 AM in reply to: #2364857 |
Master 2202  St. Louis | Subject: RE: Cramping on the bike = death march (long post) |
| 2009-08-23 11:42 AM in reply to: #2364857 |
Champion 7595  Columbia, South Carolina | Subject: RE: Cramping on the bike = death march (long post) My reaction, based on my vast experience. jasonnance - 2009-08-23 12:00 PM
You might have been (probably were) mildly dehydrated, but this does not sound like serious dehydration.
In the pool and on the run, stretching a little helps me. I've never cramped seriously on the bike -- I generally catch it at the 'twinge' (pre-cramp) stage, and then it is usually my calves, and I'm able to stretch them on the bike and ease up until it goes away.
Yes, I would say it is. Edited by Experior 2009-08-23 11:45 AM |
| 2009-08-23 12:10 PM in reply to: #2364857 |
Extreme Veteran 314 | Subject: RE: Cramping on the bike = death march (long post) Happened to me on my first HIM and I went through a ton of Gu, food, and water. In your case, I think it is a fitness issue. You might not have been recovered from your most recent 90 miler or maybe you were lacking in electrolytes. |
| 2009-08-23 12:25 PM in reply to: #2364857 |
Extreme Veteran 314 | Subject: RE: Cramping on the bike = death march (long post) I'm also curious, is a 4.5 hour ride really necessary for HIM prep? |
| 2009-08-23 1:10 PM in reply to: #2364857 |
Expert 1186 North Cackalacky | Subject: RE: Cramping on the bike = death march (long post) Hope he doesn't mind me posting this, but this is what Mike Ricci of D3 Multisport had to say about sodium intake while exercising: mikericci - 2009-08-14 11:22 AM As for salt - I recommend that my male athletes take in about 800mg PER HOUR, to START with - and upwards of 1200mg an hour in some cases. Edited by ScudRunner 2009-08-23 1:10 PM |
 2009-08-23 1:54 PM in reply to: #2364978 |
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| 2009-08-23 6:46 PM in reply to: #2364857 |
| Expert 1215 Austin, TX | Subject: RE: Cramping on the bike = death march (long post) You don't mention how many calories you took in.
Is 24 oz of water per hour normal for mild temps for you? \With the heat we've been having in TX, I go through about twice the amount of water that I normally consume. |
| 2009-08-23 8:13 PM in reply to: #2364940 |
| Regular 92 Vero Beach | Subject: RE: Cramping on the bike = death march (long post) nhangen - 2009-08-23 1:25 PM I'm also curious, is a 4.5 hour ride really necessary for HIM prep? I'm following one of the BT HIM plans so I kinda default to the author on what is necessary. I agree that it is on the long side but it has definitely given me the confidence that i can do the 56 miles fairly aggressive. |
| 2009-08-23 8:15 PM in reply to: #2365361 |
| Regular 92 Vero Beach | Subject: RE: Cramping on the bike = death march (long post) Bumble Bee - 2009-08-23 7:46 PM You don't mention how many calories you took in.
Is 24 oz of water per hour normal for mild temps for you? \With the heat we've been having in TX, I go through about twice the amount of water that I normally consume. I take in 280 calories / hour so I don't think it was lack of calores...dehydration...most likely |
| 2009-08-23 8:24 PM in reply to: #2364857 |
| Master 2426 Central Indiana | Subject: RE: Cramping on the bike = death march (long post) Dehydration seems unlikely since you know your hourly water needs for that FL heat. You could get a better idea if you weigh yourself immediately after (in exact same clothing) to see if you lost more than 3% or so of your normal body weight. Most likely big culprits were heat & fatigue. Were you using Infinite (Kaboom product) or Infinit powder? Kaboom Infinite has lots of caffiene (90mg/8oz), which adds up to way too much if that was your fuel/hydration drink. Cramps were likely due to heat, fatigue, and perhaps caffiene &/or electrolyte issues (though impossible to tell now). Dealing with cramps during ride means rest & gently stretching the muscle (difficult if multiple muscle groups are cramping). Cool down if you're hot & rehydrate with electrolyte drink if thirsty. If you can break the cramps enough to continue riding, keep the pressure off the legs or you'll cramp up again quick. Edited by Oldteen 2009-08-23 8:37 PM |
| 2009-08-23 8:36 PM in reply to: #2365539 |
| Regular 92 Vero Beach | Subject: RE: Cramping on the bike = death march (long post) Oldteen - 2009-08-23 9:24 PM Dehydration seems unlikely since you know your hourly water needs for that FL heat. Most likely big culprits were heat & fatigue. Assuming you are right on meeting your fluid needs, how much Infinite (Kaboom, right?) did you drink during the ride? If I read the product info correctly, Infinite has only 5mg sodium/8oz serving so you may have been hyponatremic (low serum sodium) drinking it with 24oz water/hr. Also, Infinite has 90mg caffiene per 8oz, so you caffiene OD may have contributed to your problems if you drank enough to meet you carb needs during that ride. Did you take in any other calories (food,gels)? Cramps were likely due to heat, fatigue, and perhaps caffiene &/or electrolyte issues (though impossible to tell now). Dealing with cramps during ride means rest & gently stretching the muscle (difficult if multiple muscle groups are cramping). Cool down if you're hot & rehydrate with electrolyte drink if thirsty. If you can break the cramps enough to continue riding, keep the pressure off the legs or you'll cramp up again quick. Infini has 378 mg of sodium per serving ( i serving per hour) and my formula doen't have any caffiene added. Thanks for the tips on easing the cramping |
| 2009-08-23 8:52 PM in reply to: #2364857 |
| Master 2426 Central Indiana | Subject: RE: Cramping on the bike = death march (long post) Sounds like you got enough sodium to keep you going, & you matched your sweat rate with water intake. BTW- your story reminds me of a hot, extremely hilly rural Midwest century I suffered through a few years ago (7400+ft climbing, heat index >100). Ran out of water & gels. At 70mi I cramped both hamstrings & quads so bad I felt I couldn't unclip to step off the bike. Looked for a soft grassy spot to slowly crash. Got back to the car by repeatedly riding about a mile, stopping to massage legs, ride a mile, stop, etc. Took me 3hrs to ride last 30 miles. Sure glad I kept extra Gatorade in the car  |
| 2009-08-23 9:39 PM in reply to: #2365587 |
| Payson, AZ | Subject: RE: Cramping on the bike = death march (long post) Oldteen - 2009-08-23 6:52 PM BTW- your story reminds me of a hot, extremely hilly rural Midwest century I suffered through a few years ago (7400+ft climbing, heat index >100). Ran out of water & gels. At 70mi I cramped both hamstrings & quads so bad I felt I couldn't unclip to step off the bike. Looked for a soft grassy spot to slowly crash. Got back to the car by repeatedly riding about a mile, stopping to massage legs, ride a mile, stop, etc. Took me 3hrs to ride last 30 miles. Sure glad I kept extra Gatorade in the car And we wonder why our friends look at us funny when we try and get them to participate with us... |
| 2009-08-23 10:36 PM in reply to: #2364940 |
| Champion 10471 Dallas, TX | Subject: RE: Cramping on the bike = death march (long post) nhangen - 2009-08-23 12:25 PM I'm also curious, is a 4.5 hour ride really necessary for HIM prep? My HIM training plan has me doing 5 hour training rides. At 4.5 hours I do 75 miles. That's going to be my cut off for training purposes.  Edited by KSH 2009-08-23 10:36 PM |
| 2009-08-24 10:32 AM in reply to: #2365668 |
| Master 2426 Central Indiana | Subject: RE: Cramping on the bike = death march (long post) bzgl40 - 2009-08-23 10:39 PM Oldteen - 2009-08-23 6:52 PM BTW- your story reminds me of a hot, extremely hilly rural Midwest century I suffered through a few years ago (7400+ft climbing, heat index >100). Ran out of water & gels. At 70mi I cramped both hamstrings & quads so bad I felt I couldn't unclip to step off the bike. Looked for a soft grassy spot to slowly crash. Got back to the car by repeatedly riding about a mile, stopping to massage legs, ride a mile, stop, etc. Took me 3hrs to ride last 30 miles. Sure glad I kept extra Gatorade in the car And we wonder why our friends look at us funny when we try and get them to participate with us... That's why it's best to save somethin' to look sharp at the finish line |
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