Reading this, I think you just need to do more longer rides if you want to eliminate the cramping. Sodium and carbs definitely help, but if you’re only riding 2+ hours every two weeks, it’s not unusual that you’re experiencing some pain. Your muscles just aren’t used to the effort.
Yes, this makes a lot of sense.
I also had a hip operation on my right leg 15 years ago ( motorcycle accident) and never rehabbed properly. Only got back into exercise last 6-7 years.
Yes I’ve started single leg on both sides and no doubts need to strengthen glutes too👍
It’s always towards the end of an intense session at about the 2hour mark so I’m sure it’s related to muscle fatigue.
I’ll try and be diligent with strength exercises and report back in 3 months