CliffordK

I've only had severe leg cramps once in my life that I can remember. I rode the train in Italy all night long to arrive at the beach to meet some friends. I was swimming across a small bay, when wham one leg, then wham the next hit. I couldn't imagine cycling through it. Fortunately it didn't affect my arms, but it was a scary feeling.

I don't think I took the shortcut across the bay for the rest of that trip

Anyway, I always blamed it on too much espresso coffee, and too little sleep. I was about 20 at the time.

So, my thoughts (other than food and electrolytes as above) is plenty of sleep and cut back on the caffeine.

Actually, thinking about swimming, the typical recommendation is to not swim on a full stomach.

A couple hours into the ride, I wouldn't expect you to be running on the meal before the ride. Are you eating during the ride? Perhaps cut back on the hard food. Just water or electrolytes. You should be able to handle 50 miles or so without food.

unterhausen

I think usually cramps are a result of lack of conditioning for the effort expended. I have also had cramps on the first really hot ride of the year. I have always gotten through cramps with electrolyte pills. There is definitely a placebo component of those things, I usually find that cramps stop immediately when I take a capsule. I use Hammer enduralytes, one when I start feeling my legs getting twitchy is a good idea.

ttusomeone

I've had a lot of luck with Infinit Nutrition over the past five years. You can customize the formula to help address cramps. They have an online tool that helps you build the formula based on your answers to a series of questions, and I believe one of the questions is how much do you cramp and how much do you sweat.

Doc V

You drink it after the onset of cramps, although I have seen people drink it as a preventative on sponsored rides. Drink 2-2.5oz when a cramp is coming on. This link goes into the issue more https://well.blogs.nytimes.com/2010/0...e-cramps/?_r=0

NYMXer

I didn't read all the posts here, so if this was already said, I am sorry for repeating similar advice. I am lucky and usually spared from leg cramping, even a night but there are some routine things I will take before, during and esp after the ride to help assure that I don't cramp.

The most important is good hydration. Too many cyclists go cheap on hydration for fear of needing to go pee. Drink up, take a few gels along for mineral replacement during the ride and esp hydrate afterwards too. I also take vitamin supplements like calcium, zinc, potassium and apple cider vinegar mixed with honey and water. I even bring this mixture along on my rides in the water bottles.

Someone before me posted about pickle juice and that has vinegar in it, but apple cider vinegar has the most pectin and other enzymes for your muscles to recover, even while you ride.

Try it, you will see results!

obed7

i have had cramp issues on the bike...and years of dealing with it racing motorcycles... here in south east texas, in full leathers on a road race track... hydration is critical... pre-hydration is also essential...lots of water and some gatorade...but when it gets real bad most of the motorcycle racers used pickle juice...I used to keep a couple bottles in my ice chest...
on the bicycle I found that none of these things completely eliminated cramps... and what works for me is not supposed to work, but it did the trick...branched chain amino acids.

rumrunn6

if someone routinely deals with ride-stopping leg cramps, they don't have a solution

jfowler85

OP, if you are depleting either your water or electrolytes during that short of a ride, you need to do 2 things:

Eat/drink more before riding.

Eat/drink more during a ride.

Neurological function (and thus muscle function) are dependent on a given nerve being able to propagate a wave of ion transfer through its length, from brain to periphery. This requires three key components: water and ions. The ions come from electrolytes which in turn are obtained from diet. Sodium, potassium, magnesium, calcium, etc. All the "iums" you always here about. Notice I said "three component": the third is balance. Dehydration occurs when you loose water faster than it is replaced (sweat, urine, diarrhea...the reason why diseases like cholera are so deadly if left untreated) and you essentially over-concentrate or dilute the amount of electrolytes in your body. Over-hydration (water poisoning) tends to dilute the electrolyte concentrations and ironically tends to produce similar symptoms of cramping, nausea, altered mental status, etc.

Keep your water/electrolyte balance in check before you start riding - if you wait until you are on your bike to pay attention to diet then you are wrong. You should aim to taking in x liters of water per day (2 for me during the winter + equal replacement per cup of coffee, typically 4-5 during the hot summer) along with a balanced diet with adequate calories per age, weight and activity level. And remember, as Marine NCOs are so fond of reminding their platoons: beer and coffee do not constitute hydration.

A quick field test to tell you if it is your electrolyte levels which suffer, is to down a packet of rehydration salts (not gatorade or a sugary sports drink) in a small amount of water. If this gets you feeling better than the culprit is that you are not getting enough of said electrolytes. If this doesn't change anything or makes it worse, then you are probably not drinking enough water. At least that's how we field diagnosed symptoms of electrolyte imbalance as combat medics in Iraq.

NJgreyhead

In addition to what I posted before, about some people being more prone to cramping than others (Ich bin ein cramper), I just remembered this:

I used to get night cramps frequently, ones that woke me up and made me race to get to my feet and stretch my calf muscles before the pain became unbearable. Then the cramps stopped happening, and I realized later that they stopped right around the time I gave up eating ice cream (for weight control reasons).
HTH.

fietsbob

Consider post ride leg muscle massages , its what the Pros do.

exmechanic89

I've never had a huge problem with cramps, but I do get them sometimes. So after talking to a pharmacist I started taking potassium and magnesium supplements with my daily morning shake, and now two months later have definitely had less cramp issues. I also run, so my legs take a pretty good pounding.

Btw eating every hour on the hour is excessive, imo. Personally I eat every 2-3 hours tops, and that's usually water and some type of low sugar energy bar. Or a banana.

caloso

I make sure to take magnesium supplements during the hot season. I've also had good results with Osmo Preload. It tastes disgusting but it works.

pressed001

Salt

kcjc

Tums. Works instantly to alleviate the cramping (binds with the hydrogen ions floating in your system & reduce the acidity) but not for prevention. Lot cheaper. Take a look at Fatigue/Central Governor | The Science of Sport & Fluid, heat & thermoregulation | The Science of Sport. Water works for me and was never lack of electrolytes even on 6+ hour rides (although it could be said small amounts are replenished from the food I normally eat - Natural Valley Fruit & Nut bar and Natural Fig bar, one ea an hour after 90 minutes or so and the fig bar(s) are save for end of ride). I only buy sports drinks for the quick boost/absorbing/agreeable CHO. Not too often though; typically on shorter 2.5+ hour rides nearing end of the ride to offset late start in eating (under two hour ride I don't normally eat). Been toying around homemade energy gel recently but the jury is still out.

RobbieTunes

MikeEckhaus

They make Nunn without caffeine also. Get the ones that aren't in black tubes.

wphamilton

For me it's usually dehydration. I drink something and spin it out in an easier gear and that gets me past it.

slimyfrog

Great to know, thanks! I have never seen both in a store, so I assume they were just going through a transition in packaging. Now I can see Nuun Energy vs Nuun...

TexMac

About 200 miles per week, i guess the question is what type of riding are you doing? Hard all the time? Hard/easy days? I know couple of cyclist that swear by incorporating leg workouts that solved cramping issues. I know a vegan friend that has had this issue but he was not hydrating enough.

Dreww10

Take these AFTER getting the cramp? Where can you buy these?

Dreww10

80% or so of it is Z2/Z3 HR distance riding. I mix a couple days of HIIT training a couple days a week, but those are 20-25 miles tops.

jfowler85

REI carries this. Amazon as well.

jfowler85

Hydrogen ions don't float around, being an ion it "seeks" something to bind with given the unpaired electron...also typically in solution we see H+ as acid, for example the amphoteric nature of water. Tums is calcium carbonate; notice the main ingredient therein is calcium, a key electrolyte, the imbalance of which causes cramping.

Crewchief911

That's good to know. I had malaria, and acquired a taste for quinine. Now I will make sure I have some with me on long hard rides.

GSJon

I had a few leg cramps while swimming years ago and my coach recommended NUUN Active Hydrating tables and I have not had them since then. I do also do a lot more leg stretching in the mornings.

https://www.amazon.com/gp/product/B00...ilpage_o00_s00