I have an ongoing problem with leg cramps, so I’m looking for any suggestions. Exertion seems to be the main trigger. It can be short but intense rides, or long grinders. I had massive hamstring cramps in both legs only 40 minutes into an hour-long MTB race a few weeks ago. Temps were in the 80s, so I had electrolytes the day before, the day of, and then two more bottles during my warm-up and race. Because that race is so short, the power output is much higher than I normally do, so that might be the obvious answer. However, I also cramped only an hour into a six-hour race awhile back. Temps were very cool and I was pacing myself well (as verified by power and Strava), so I was shocked when the cramps started so soon. I typically ride around 8-12 hours a week. I recently did a sweat/electrolyte test and the results were about what I expected (slightly more than average). A recent blood test showed my sodium, chloride, and potassium were all in range. It’s incredibly frustrating to feel like I have to hold back out of fear of cramps. Any thoughts or suggestions would be appreciated.
Imho, cramps have more to do with a lack of training at the required intensity, than with hydration / electrolytes. (It’s just easier to sell electrolytes than training…).
Your MTB race is a prime example, the power demands (lots of short sharp accelarations, high torque pedalstrokes, descending out of the saddle etc) are likely quite different to what you typically do.
The long race might have been similar - while the duration might not seem too crazy given your training volume, you probably did a couple more hard efforts than you’d usually do, given that it was a race.
If this only happens in your hamstrings, it sounds like they are a weak spot - maybe add some sort of specific strength session for them?
I appreciate your feedback. The long race is the head-scratcher. I’ve done sections of the course countless times, so I can from my Strava times that I wasn’t pushing it all. A friend who did a tough multi-day event said he saw someone cramp in the first few miles of day one. Makes me wonder if stress/nerves could be a factor?
There are to supplements you can try. The first would be magnesium and the second is Tissue salts.
The devil might be in the detail on race day? I too suffer from cramps and I think for me it has a lot to do with not training specifically for the peak power demands that often come with the start of an event. A lot can be hidden in averages if for a given period you see a fair gap betwen NP and average it’s a clue that you have been potentially doing a lot of work which you might not have been training for. I hear a lot of pros saying that they cramp in the first race of the year but then it settles down a little.
I wish I had answers for you. One thing I am doing is not forgetting sprint training and doing so at the end of a ride. I am also planning to try at least once every three weeks to do a hard start for like 30 to 60mins attacking everything I can find and then settling into temp/ss before adding some intensity at the end. My idea is to do this the weekend before a rest week as it will be taxing.
I also just noticed that TR has some threshold intervals in specialty which is kind of like this, 15mins at near threshold with 30s to 2m intervals well above. Reckon done well this will help to get the legs used to it. I think it’s called Cotter.
Oh and I have also gotten serious about strength training and low cadence work as I think it also might not just be power but torque that’s causing the overstimulation.
Good luck.