just another gosling
Join Date: Feb 2007
Location: Everett, WA
Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
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Med-tent studies show that none of these things have much to do with cramping: warmup, cooldown, electrolytes, or hydration. We know that most cramping is a result of insufficient training for what's being attempted. To have an easy, cramp-free 80 mile ride, just ride an average of 160 miles per week, including some effort level which you will see on the long ride, or a little above. After a couple of months, or even mush less, of that exercise volume and cramps during the ride will stop.
If you get cramps, eat a Tums immediately. I have no idea why that works, but it does. If they come back, eat another.
Standing is a good idea. I try to stand for 30 seconds or so every 10 minutes, by the clock.
Hydration and Endurolytes will make you feel much better on the bike, will make you faster and more comfortable. But they won't completely prevent cramps.
Night cramps are another story. No one knows where they come from or where they go. Walk around and take a Tums. That will let you go back to sleep.