Training & Nutrition - Muscle cramp problem

I have this muscle that kind of cramps up on me only when I'm racing cyclocross on my ss bike. I never seem to have a problem with it mountain biking or road riding on my geared cx bike. It may be just the race pace that causes it, I don't know, anyway...

It's kind of upper hip/lower back, I think it could be the iliacus, or just generally the iliopsoas group (from looking up muscle anatomy and kind of lining it up with where it feels like it's coming from). It's just the right side that this happens on, never happened on the left. Without fail about the end of the 2nd lap of a race it starts to cramp up and by the end (another 2 laps on average) it's very crampy. It doesn't immobilize me or anything, but it does suck a lot of my energy and concentration, and it gets worse/more painful the harder I go so overall it's a very bad thing race-wise.

Any tips on exercises, stretches, etc. to help with this? Riding doesn't seem to strengthen or alleviate it at all so I need to do something that will address it directly.

gears.

you could try adjusting the cleat to get your right foot a bit further out.

Before you do anything like making adjustments take a look at an ebook called The Pain Free Runner.

It discusses muscle pains and the cause in great detail. I recently had some back / hip issues from a too intense (for me) yoga session. Hurt slightly but constantly for a month or two. I broke out the book and found two hot spots. One in my right piriformus muscle and the other in my right calf.

When I went to massage the calf I almost passed out from the pain. It was really knotted. (I run almost daily and bike quite a bit and seldom rest my legs). Anyway the pain diminished pretty much right away and was gone completely after a couple days.

John

+1 on any form of myofascial release. Foam rollers and tennis balls have done wonders for me. Stretching is the natural impulse, but pressure helps shut off the muscle.

Can that be done on the iliacus / iliopsoas? These are inside the body, near the spine (the pork loin, if you will).

You might be applying a lot of power to the upstroke (pulling on the pedal clips). Try a smoother pedaling sequence for awhile to see if that helps. Stretching the ileopsoas requires you to extend the hip with the knee bent. A physiotherapist can best advise you on this.

I've noticed improvement in some people with this problem once they pull their heads out of their asses.
YMMV

gears.

you could try adjusting the cleat to get your right foot a bit further out.


+1 on any form of myofascial release. Foam rollers and tennis balls have done wonders for me. Stretching is the natural impulse, but pressure helps shut off the muscle.

both of these.....and double check your fit on that bike. Since you are stating that it only seems to occur on that bike, I would suggest starting with a proper fitting to make sure everything is proper.

+1 on any form of myofascial release. Foam rollers and tennis balls have done wonders for me. Stretching is the natural impulse, but pressure helps shut off the muscle.


Before you do anything like making adjustments take a look at an ebook called The Pain Free Runner.

It discusses muscle pains and the cause in great detail. I recently had some back / hip issues from a too intense (for me) yoga session. Hurt slightly but constantly for a month or two. I broke out the book and found two hot spots. One in my right piriformus muscle and the other in my right calf.

When I went to massage the calf I almost passed out from the pain. It was really knotted. (I run almost daily and bike quite a bit and seldom rest my legs). Anyway the pain diminished pretty much right away and was gone completely after a couple days.

John

I will check these suggestions out. Thanks.