DirtRoadRunner

So, yesterday I went on my first fast group ride (approx. 22-25 mph on flat ground, 45+ mph on one downhill, slower on the uphills). The ride was about 24 miles. Had a blast, but still being new to cycling (about 5-6 weeks of regular riding), I was getting beat near the end of the ride.

About 5 miles from the end during a long uphill my right calf started getting really tight. At the top of the hill it cramped up BAD...got really tight and pretty painful. I slowed down a lot but was able to keep pedaling. It feels reasonable today but is still pretty tight...I can walk and stuff. I'm sure it was a combination of being somewhat dehydrated, but more overexertion than anything else.

I'm somewhat afraid to go run or cycle on this again for a week or two. What is the average recovery time for one of these? As I said it feels tight...pain is relatively minimal. Anyone ever see a sports therapist over these? I had one before when upping my running mileage stupid amounts per week and the symptoms were similar, but followed by a painful shin splint. Ironically, that injury is what made me turn to cycling...

datlas 

I get cramps pretty often when I overdo it on a long ride. I do ride the next day, just do an easy "recovery" ride, within another day or two you should probably be back to normal.

Lanceoldstrong

I used to get really bad calf cramps while cycling. The key for me is to take electrolyte supplements while riding. Such as Enduolytes or Endurox. The Magnesium, potassium, zinc and sodium found in these has eliminated cramping for me. Take as directed (1-3 per hour) and I will bet you stop cramping. I live where it gets hot and sweating a lot is unavoidable. I ride lots of centuries and double centuries now, cramp free.

While the pain is acute from your recent cramp you could try wrapping it with an Ace Bandage (not too tight) and also using ibuprofen and elevation to get the swelling down and speed up healing.

Once you are pain free try stretching after warming the muscle in a hot bath or shower.
The benefit of a few weeks of stretching is that I also found that longer more supple muscles do not cramp as easily as short tight ones.

I hope this helps. I know how much it hurts. I hope you feel better soon.

giantdefy

hydrate well day before, during and after a ride, bananas help with leg cramps, it gets better the more you do it. stretch after you ride.

tn9

Some people don't need to stretch, but I feel as though it helps. I would ride a couple miles to warm up my muscles than stretch out. My favorite calve muscle stretch is to do 'downward dog' the Yoga move and bend one leg while keeping the other extended. Your legs probably need to get use to riding also. Just take it easy on and off and stretch after you ride.

DirtRoadRunner

Its actually not swollen at all...just tight in the lower portion of the muscle, maybe 2" up from where the achilles hooks in.

I'll look into the supplements for sure. I'll take a ibuprofen tonight.

My main concern would be going for a run (skipped my normal morning run this morning) or hopping on the bike and really harming the muscle...

And yeah, I really didn't warm up or stretch (like I do for running). The first couple miles of the ride were easy and fairly slow, however.

I eat at least one banana every day and have for years. I did get pretty dehydrated during the meat of the ride.

tn9

I have had a similar experience with my lower quad, pushed it hard and when I got off the bike I couldn't extend my leg. I had to sit down and try to stretch it out before I could walk. Ever since than, I stretch after a warm-up ride and after the ride. Yoga once in a while and it hasn't happened since. Don't want to experience that pain again, if I can help it. Good luck finding a solution!

Ex Pres 

All the above can help, but incorrect saddle height (too low in my case) gives me calf cramps, particularly on or right after a climb. Worth a check.

383

Use a foam roller and break that tightness up. Stretch it out fairly well and take some rest time.

Cachequatch

If you have a cramp thats unbearable, a quick fix is a spoonful or two of mustard... Weird I know but its gotten me out of some painful situations. I was leaving a movie theater once and when I stood up my quad and groin cramped up something awful.. My gf ran to the condiment section and came back with some mustard packets... 30 seconds later I was walking again.. just my 2 cents!

kleinboogie

Weird timing. I haven't had a cramp in over a year then got one on Monday after (1) lowering my saddle 1cm and (2) really hard effort while sitting (doh). Started R.I.C.E. after 1.5 days, probably should have started earlier. Still hurts after two days. It's beautiful in san diego so I'm not waiting to ride anymore. Thanks for all the other tips.

bdcheung

Nobody knows what causes cramps (https://www.joefrielsblog.com/2010/05...mythology.html).

So take the multi-pronged approach: Hydrate more. Hydrate better. Make sure you aren't riding beyond what your fitness supports.

teterider

Calf cramps while cycling = saddle too high problem. Simple.

RiPHRaPH

All very good suggestions. I will add that it might also be your pedal stroke. fore/aft calibration of your saddle a smidge and not dropping your heel on your stroke and concentrating on pedaling those circles might also minimize this discomfort.

trueno92

+1

had this happen pretty bad and basically ur saddle is too high.. the climbing just aggravates it a lot more.