Fifty Plus (50+) - Leg cramps, boy do they hurt

My normal rides consist of about 30-35 miles 4-5 times a week and I don't seem to have much trouble. Lately I have started to do at least one 50-60 mile ride per week. After getting home from the 50-60 mile ride I tend to get leg cramps even into the night. I know most of you are not doctors and don't play one on TV but if you stayed in a Holiday Inn last night what do you do for leg cramps;)::lol:
:cheers:

Eat potassium pills, eat bananas, eat peanuts, eat watermellon, eat raw potatoes......

Magnesium supplement helped me.

Eat potassium pills, eat bananas, eat peanuts, eat watermellon, eat raw potatoes......

I do consume a lot of bananas but Perhaps I should eat more. The Potassium pill would probably be a better method
:cheers:

This is going to blow your mind..................TWO BEERS!!!!............. Every time I ride over 50, I finish with 2 beers and haven't had a cramp in years. Also, the heavy acid buildup will not be there. You will recover faster and feel better tomorrow, guaranteed. Try it, you will be a believer. Everyone I ride with knows about our secret recovery drink. It is rumoured that in England, the second bottle cage was for a pint of stout.

I don't usually get cramps but I did a long ride Saturday with a lot of climbing and I was sick before the ride. I went anyway and got dehydrated. I was O.K. until the last two climbs when I got nauseous, then got a bad cramp inside of my right thigh. Somehow I rode through it and finished the ride. When I got home I layed on the floor for a while and when I got up I got a killer cramp in my hamstring and it's still sore now, Monday evening. I blame it all on the dehydration.

Drink lots of water before, the day before and also during the ride. Bananas before and during and after as well.

you might want to check with a real doctor before consumming to much potassium,hyperkalemia can cause problems with the old heart.

For years I used an Isotonic drink on rides called Isostar. One ride and my ride mate lost his water bottle so took my spare bottle while on the ride. He used to suffer with cramps on most rides but not this one. That was the end of his cramps as from then on he used the same additive and it did seem to cure him.

This is going to blow your mind..................TWO BEERS!!!!............. Every time I ride over 50, I finish with 2 beers and haven't had a cramp in years. Also, the heavy acid buildup will not be there. You will recover faster and feel better tomorrow, guaranteed. Try it, you will be a believer. Everyone I ride with knows about our secret recovery drink. It is rumoured that in England, the second bottle cage was for a pint of stout.

+1 Guinness makes you Strong!

Because I take a diuretic for control of my blood pressure, I'll cramp and be dehydrated during a ride if I'm not careful. As I understand it, the diuretic depresses the level of electrolytes in the blood stream.

During the ride, I tend to drink a lot of Gatorade, and I have begun to take a capsule full of electrolytes known as Endurolytes. The product is made by Hammer Nutrition. For my after-work rides, which range from 15 to 25 miles, I do not take a capsule. For a 30-mile ride, I may take one just before the ride. For long rides, 50+ miles, or those with a lot of hills, I may take one or two per hour.

Endurolytes contain sodium, potassium, calcium, magnesium Vitamin B-6, and manganese. Between the Gatorade and the electrolytes, I tend not to cramp during a ride or thereafter. I'm still experimenting with proper dosage, and I try to keep them to a minimum.

During the work week, I eat a banana in the morning and one in the afternoon. This seems to work for the after work rides.

My personal anti-cramp prescription:
1. Drink lots of gatorade-ish electrolyte beverage. More than you think you'll need. Drink at regular intervals whether you're thirsty or not.
2. Eat Banannas.
3. Post Ride beverage: Beer (if good beer is available) or Low Fat Chocolate Milk.

This is going to blow your mind..................TWO BEERS!!!!............. Every time I ride over 50, I finish with 2 beers and haven't had a cramp in years. Also, the heavy acid buildup will not be there. You will recover faster and feel better tomorrow, guaranteed. Try it, you will be a believer. Everyone I ride with knows about our secret recovery drink. It is rumoured that in England, the second bottle cage was for a pint of stout.

I can't say if that works, but I can verify that Don can put away some beer (a trait we share). :p

Hydration and foods with lots of potassium is my cramp avoidance routine. If you get tired of bananas, figs are good. Fig Newtons fit easily in a jersey pocket.

I eat dates and yogurt. Much more potassium than bananas. Also try tomato or V8 juice.

I've tried dried apricots after reading Machka's posts and they are a real treat on a remote ride.
More potassium than bananas and a burst of flavor when you're tired of bars and Perpetuem.

I had heard to drink Quinine water but it is not without risks:
http://ww.uniontrib.com/uniontrib/20080923/news_1c23factm.html

As a cramp affection-ado I was amazed to learn that medical science does not really know what causes cramps.

Used to count on the 40-50 mile cramps in my thighs. All advice above on food and supplements is good but you may still get em.

My opinion is that cramps are just your body's way of saying, stop doing what your doing to me.

First, I believe it is important to recognize that leg cramps can be caused by different things. For example, many cramps are caused by fluid or electrolyte imbalances. Others can be caused by extreme environmental conditions or metabolic problems (e.g. so hot that it is impossible to maintain adequate fluid levels). Yet others can be caused by repetitive motion that triggers a fatigue response (this is an interesting one, because in effect there is neural input telling the muscle to contract, but the neural input telling it to relax is no longer functioning at a similar level. Think about the person who gets hand cramps after typing for long periods of time. He or she is not sweating. Hence there is likely to be no fluid or electrolyte imbalance. Rather, fatigue is causing the cramping). Hence, no single cure will work for everyone.

If you get cramps in muscles that are doing very little work while cycling, a fluid/electrolyte imbalance is likely in play. If, however, you only get cramps in muscles doing most of the work, then you are probably looking at fatigue as at least a partial cause.

Sometimes poor fit can be the cause of cramps, because over time, the muscles are forced to work in an unnatural way and fatigue more quickly.

With all of that said, a reasonable approach might be to keep well hydrated and electrolytes in balance, gradually increase your level of fitness, and make sure you have a proper fit.

Cramps are usually from lack of water. Drink more and stretch after a ride.

My 0.02: hydration and or salt. Both must be right or I cramp during or after rides. I'm a heavy and salty sweater. Motrin will help. Also a cup of Joe after ride does wonders for my recovery.

I've tried dried apricots after reading Machka's posts and they are a real treat on a remote ride.
More potassium than bananas and a burst of flavor when you're tired of bars and Perpetuem.

I love dried "California-style" apricots. But dislike the more common "Turkish / Mediterranean" style ones, which have been soaked in sugar.

However at times the sulfites in them can bother me - they kind of "catch my breath" where I feel I have to labor a bit to breathe.

My cramping issue is foot cramps, right in the arches of both feet. Wow, that can be a painful way to wake up at 3 am. Doesn't happen too often.

I may need to speak with a Doc. No matter how well I hydrate I still cramp after 40 miles. Gatoraide, Heed, endurolytes, bannannas.It dosnt matter. Strange tho, I only cramp on spokane rides so far, which really bites cuz I love Spokane!

First, I believe it is important to recognize that leg cramps can be caused by different things. For example, many cramps are caused by fluid or electrolyte imbalances. Others can be caused by extreme environmental conditions or metabolic problems (e.g. so hot that it is impossible to maintain adequate fluid levels). Yet others can be caused by repetitive motion that triggers a fatigue response (this is an interesting one, because in effect there is neural input telling the muscle to contract, but the neural input telling it to relax is no longer functioning at a similar level. Think about the person who gets hand cramps after typing for long periods of time. He or she is not sweating. Hence there is likely to be no fluid or electrolyte imbalance. Rather, fatigue is causing the cramping). Hence, no single cure will work for everyone.

If you get cramps in muscles that are doing very little work while cycling, a fluid/electrolyte imbalance is likely in play. If, however, you only get cramps in muscles doing most of the work, then you are probably looking at fatigue as at least a partial cause.

Sometimes poor fit can be the cause of cramps, because over time, the muscles are forced to work in an unnatural way and fatigue more quickly.

With all of that said, a reasonable approach might be to keep well hydrated and electrolytes in balance, gradually increase your level of fitness, and make sure you have a proper fit.

It is my opinion that the repetitive motion theory is the cause of my leg cramps. I do keep well hydrated although it is mostly with water. I eat fig bars and bananas on occasions but probably not often enough. I also read the post about V8 and I love dried apricots. I think the physically fit thought is good as most of my rides over the last year have been in the 25-35 mile range and now I have started to set a goal of at least one 50-60 miler per week.

:cheers: and thanks for all of the good input...

And I thought that the leg cramps were mine exclusively. Great suggestions. I was wondering if I should go back to glucosamine and chrondroitin. Currently I'm seeing a physio, who tells me it's not a muscle strain but a muscle contraction problem. She is using acupuncture needles to ease the stress on the muscles. It's painful but nothing like those cramps. Like an old sage she says our bodies are trying to tell us to back off. I've dropped the pace a bit but still maintaining the mileage. This week has been good, two rides of 30 plus and no cramps.
I do the gatoade and bananas so I'll try some of other of the suggestions

My cramping issue is foot cramps, right in the arches of both feet. Wow, that can be a painful way to wake up at 3 am. Doesn't happen too often.

Getting foot cramps at night SUCKS! Among the more entertaining cramps are the ones when you are at the dinner table and you have to straighten your leg NOW! If you don't kick the person across from you it's funny, or when it happens to someone else. You see that look on their face and they suddenly scoot their chair back 2 feet.

I use Nuun tables in a large water bottle as my drink on a moderate length ride (on longer rides the second bottle is weak gatoraide). The electrolites in the Nuun have eliminated cramps during a ride. After a ride I roll out my legs with "the stick" - a rolling pin type messager, and I drink a lot of fluids.

Spin a bit more . . .

I took my computer off my bike so my body doesn't know how far I peddled for the day. No more cramps!!!


:thumb: :lol: :lol:

Drink lots of water before, the day before and also during the ride. Bananas before and during and after as well.

I would drink gatorade (or some equivalent) on longer rides especially if you sweat a lot. Just drinking water doesn't replace the minerals. I rode the ADA 100 mile ride from Longmont to Estes Park on an extremely hot day and drank 15 bottles of gatorade and 6 bottles of water. My riding clothes were salt stained. I experienced borderline cramping at about mile 88 and just slowed down...no cramps at night unless sitting with legs in a position to cut the blood flow. I agree cramps are a drag and the suggestions are all pretty good...I just feel that gatorade is needed to keep the salts at a high level. Turning 66 on the 5th.

cramps are usually from lack of water. Drink more and stretch after a ride.
+1

When my wife was pregnant with our first child she used to get bad leg cramps in the middle of the night, never having a leg cramp I couldn't understand what all the fuss what about. After taking up biking and experiencing calf cramping a few times I truley felt her pain.:o Cramps were so bad I had to stop riding until they subsided. I make it a point to drink alot of water during the day before a ride and also use Sportlegs, since then I think I have only had a slight cramp once in a years worth of riding. Seems kind of strange that with all of our technology today that medical science still to this day had no idea what actually causes cramps.

Like You, my average mileage is around 30.

This season I got into several rides well above that.
Metrics, 50 milers, 45 milers where I rode in and home from the ride.

I discovered I needed to take in a lot more liquid (far more frequently) and ,like others have mentioned,
up to potassium intake.
Often I'd stop at a mom and pop store along the route and grab several small bottles of chilled water
and put one or two in the jersey pockets and the 3rd mix in with whatever I had in the water bottle.
Rather than wait till my body started telling me, I'd drink often. Not huge amounts but often.
Made the day far less of a pain.

(all that said: I've concluded that 50 miles is the most reasonable distance for me in a day. Beyond that and I'm off the bike two days or more)

Cramps are usually from lack of water. Drink more and stretch after a ride.

I know that lack of water can cause cramps, but that has not been my experience.

I used to drink large amounts of water and felt like crap on long rides along with the cramps. The more water I drank, the worse I felt. Immediately after the ride and then waking me at night the cramps were terrible. The cramps at night were often so bad I couldn't even move for the pain.

I cut back a bit on the water and increased my salt intake significantly and the cramps are much better now (never on the bike).

I used to avoid all salt, so intentionally seeking salt was quite a change. I get the salt mainly in two forms, lite table salt (where some of the sodium is replaced with potassium) and calcium pills. I started the calcium pills first, these really helped. Adding the lite salt helped even more. I tried bananas which I love, they didn't make a difference that I could notice.

I mix the lite salt into some orange Kool-Aid with sugar, a dirt cheap energy-electrolyte drink and I love the taste.

I use Nuun tables in a large water bottle as my drink on a moderate length ride (on longer rides the second bottle is weak gatoraide). The electrolites in the Nuun have eliminated cramps during a ride. After a ride I roll out my legs with "the stick" - a rolling pin type messager, and I drink a lot of fluids.

Hey cyclinfool, where do you get your Nuun tablets from, I looked at the website and I could order from them but I would prefer to buy local if possible.


Thanks and:cheers:

May have to investigate some of these recommendations as I experienced another foot cramp last night. And it happened at a very inopportune moment, if you know what I mean.

[quote=Tom Bombadil;9580247]May have to investigate some of these recommendations as I experienced another foot cramp last night. And it happened at a very inopportune moment, if you know what I mean.[/QUOTE

I've had that happen just as I'm drifting off to sleep too.

May have to investigate some of these recommendations as I experienced another foot cramp last night. And it happened at a very inopportune moment, if you know what I mean.

The wrong muscle fired? :innocent:

First, I believe it is important to recognize that leg cramps can be caused by different things. For example, many cramps are caused by fluid or electrolyte imbalances. Others can be caused by extreme environmental conditions or metabolic problems (e.g. so hot that it is impossible to maintain adequate fluid levels). Yet others can be caused by repetitive motion that triggers a fatigue response (this is an interesting one, because in effect there is neural input telling the muscle to contract, but the neural input telling it to relax is no longer functioning at a similar level. Think about the person who gets hand cramps after typing for long periods of time. He or she is not sweating. Hence there is likely to be no fluid or electrolyte imbalance. Rather, fatigue is causing the cramping). Hence, no single cure will work for everyone.

If you get cramps in muscles that are doing very little work while cycling, a fluid/electrolyte imbalance is likely in play. If, however, you only get cramps in muscles doing most of the work, then you are probably looking at fatigue as at least a partial cause.

Sometimes poor fit can be the cause of cramps, because over time, the muscles are forced to work in an unnatural way and fatigue more quickly.

With all of that said, a reasonable approach might be to keep well hydrated and electrolytes in balance, gradually increase your level of fitness, and make sure you have a proper fit.

I have used any number of fluid/electrolyte modalities. The times that I have cramped has been when I have pushed harder and longer than usual. So I agree that with everything being equal, increasing your level of fitness is the key to reducing these types of cramps.

Many good ideas posted. I tend to drink a lot of water, eat bananas and drink dilute Gatorade type drinks. I also swim a lot.

I did not notice if anyone mentioned prescription drugs. I get the muscle relaxant flexeril CYCLOBENZAPRINE for my knee or back.

Note: Some people may abuse muscle relaxants or they may be addictive.