bdcheung

Or too much booze.

I've read studies to support both.

YMCA

minerals
preferably naturally occuring from fruit/veg

Snap

Wouldn't too much booze likely be a dehydration issue?

I have had good luck with Calcium, Magnesium, and Potassium tablets before a hard ride. Combined with proper hydration I'm usually ok.

DannoXYZ 

Do you find that nutrition-related cramping takes a while to occur? Like 1hr+ into the ride? If the OP has cramps in less than 1hr it may be something else? Or he may be chronically mineral-deficient...

Jynx

Thanks for all the responses. I really do not think it is nutrition related. I drink plenty of water. I tried electrolyte substitutes and they dont help. I have tried going out on a full stomach which didnt help. As far as minerals from fresh fruits and vegetables, I do not think it is that either. I eat atleast 6 servings of fruit a day and atleast 5 servings of vegetables. I really dont think it is nutrition but I may try a multivitamin as a last resort and see if that helps. If it doesnt I think it would be safe to say it is not nutrition. Also this isnt something that just happened now in the heat. It has done it in the winter too. I only make a post now because I just got a power meter and it is holding back my training. Previously I would just back off but its not getting better and I am getting frustrated.

Last ride everything felt great. I was riding at a good speed, in a good rhythm and my calves started cramping and getting worse and worse until I had to really back off. My legs were fine, my heart rate was good, my breathing was good. It sucks to have to stop when everything feels so good except the calves.

As far as cleat position. I wear a 48 Sidi Mega. I already have the cleats as far back as they will go but I have heard that on the larger sidi sizes a lot of people complain that the cleats really dont go all that far back due to where the holes are drilled on the shoe. If I could I would move the cleats further back but I cant. I think that would help out but I cant do it.

I also think that insoles may help. I am flat footed and the pronation issue may be part of it.

Thanks for all the responses so far.

ridethecliche

Switch to SPD pedals and drill holes in your shoes

carpediemracing 

You can buy T-nuts, drill holes in your shoes, and mount cleats where you want, even mid-sole.



I did this when I used Aerolites with Look adapter plates - I had to drill holes 1 cm behind the standard ones. I could never find metric ones so I used standard ones and got standard screws. You can go to any small hardware store, and possibly the larger ones. If the store carries Midwest fasteners you'll probably be set.

Not sure how this would work on your Sidis (as far as sole composition goes). If it's just plastic it'll work fine.

cdr

dadof7

Calcium will frequently help cramping, not always, but that is the first suspect. Works for my patients most of the time. (Close to every time.)Take calcium citrate, NOT carbonate,(not absorbable). Also try stretching calves thoroughly before the ride. Contract calf (toe raise)then relax, then stretch. Repeat 8x.

schnabler1

Maybe it would. That's why I said 'probably', and that's why I said it was just what I think and why. But doubtful, since the effort level he described seemd normal intensity to me and he was still cramping.

PS the 'fact' thing is a bit overused.

Jynx

Yea I have used them before in other applications and can easily get them.

After all the reponses I am going to make sure it is not nutrition first. After that Ill try some insoles, and then if need be moving the cleats.

Jynx

Think a multivitamin would help with the nutrition aspect or would that not help?

jmp66

i used to suffer severe calf cramping as well when i first started racing. in the interim 4 years i learned to manage it (although it obviously makes it hard to contest a sprint) to the point where i could make it go away instead of it locking up completely. it has pretty much stopped happening though which i think is down to the cumulative mileage...also, i notice that my skinny calves have gotten a little bigger. I think years, and mileage, helps with this problem. haven't changed anything else.

bdcheung

so, how do you make it go away?

Enthalpic

Multivitamins do an ok job at topping up vitamin and micro mineral stores (e.g Zn, Cr, Cu) but do a terrible job at supplementing macro minerals (Na, Ca, Mg, K).

jmp66

increase my cadence (counter to what others have posted) and drop my heels a little more when pedalling. and not panic...panic makes cramps worse. this works well for me even at race speeds, at efforts up to 85% or so.

LuckyLab76

I, too, struggle with cramping. I have found the science behind the electrolyte theory of cramping doesn't really bear itself out.

If you don't mind a bit of physiology wonk-speak - The sliding filament theory of muscle contraction says you have two really huge things that contribute to cramping:

1) Ca++ ion concentration - Calcium causes one filament to expose active binding sites, allowing contraction to occur as the mobile heads on the other filament bind with the active site, then bend.

2) ATP - Your body's usable energy source ATP is responsible for allowing the mobile head to release and recock for the next pull. The source of ATP is the breakdown of glucose through cellular respiration (remember that from bio?).

So, if Ca++ floods in, the binding sites are exposed until your cell pumps the Ca++ out. (If you are dead you can't do this so your muscle contracts until you run out of ATP, then locks in place because the heads can't detach, hence rigor mortis.) Pumping Ca++ out requires ATP, as does the detachment of the heads, so if you run out of ATP, neither can happen and your muscle seizes, locking into a contracted position. Sometimes the strength of the antagonist muscle can literally rip he filaments apart and you can continue to move somewhat freely, but when the strength of the muscle contracting cannot be overcome, you get a cramp.

So, if you buy any of that, the piece of nutrition I would focus on is increasing the availability of ATP - eat something with a load of easily accessible sugars and maybe a little caffeine to increase vasodilation and speed the delivery of said sugars.

Taking electrolytes will help with fluid balance, but it's those two magic substances that do the work in contraction.

Jacques G

Sorry to necro this thread, but it was the one that helped me when I googled my problem. I just recently added cardio to my routine in the form of a stationary bike. It has preset circuits that add resistance to replicate climbing. I'm only doing 30 minute circuits. They start out at a few minutes at level 1 resistance, then work up to 6, then back down to 3, then back up to 6, then gradually back down and the last 2 minutes is back to the level 1.

Well the first 28 minutes were great, but when I got back down to 1 and was pedaling much faster, I got horrible, horrible cramps in my calves. I drink plenty of water (~ 3 - 4 liters per day) and I was skeptic about losing enough salt or potassium with only biking for 30 minutes a day. After reading this thread, I realized that my feet were waaaaaay too far back on the pedals (ball of my foot was just behind the spindle). I moved them up this morning and was thrilled when I didn't get those cramps at the end. So, thanks!

carpediemracing 

I was scrolling and looking at the dates. I figured it would be spam or something. I'm glad that it was a legit post that found the thread helpful. Awesome.