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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 07-26-06, 05:28 AM   #1
Max Headwind
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three days off = charlie horses / cramps

I can't figure this out! I'm 47, ride 10-20mi five times a week. All is well, but when bad weather hits, I end up taking three days off. I feel twinges of cramps or charlie horses and then suddenly, a full on, leg stiffening Charlie horse ruins my day. This can happen walking, sitting, driving or just standing.

The feeling is like being punched in the quad or IT band. I've never had them in my hamstring or calf, but the quad will stiffen and swell in one area and remain painfully debilitating for hours. I have been through watching my water, electrolites and diet, stretching throughout the day. If my riding is not interupted by monsoons, I'll enjoy months of cramp free riding. However, if I try riding on the third day off, I'll get a few miles before cramping up and then I have to self rescue painfully. I keep trying every day and the cramping grows less problematic, until finally I'm back to normal. My doctors haven't helped.

Do any of you have this dis-use sort of cramping? Any remedies? Thanks
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Old 07-26-06, 06:28 AM   #2
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I also find that three days is my magic number. I can take 1 or 2 days off and come back feeling strong but if I take 3 or more I struggle the first few days.
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Old 07-26-06, 08:01 AM   #3
EJ123
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I use to get Charlie horses all the time. ouch.
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Old 07-26-06, 08:47 AM   #4
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Try stretching, as in every day. You might also want to take a longer break, like a week or so. Usually if your body pulls something like this, it's telling you to slow down....
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Old 07-26-06, 02:21 PM   #5
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Are you warming up prior to the ride or just mashing right from the start to your normal speed?

Always warm up and cool down before/after rides by pedalling an easy gear at a relatively low cadence for about 15 minutes.
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Old 07-27-06, 06:49 PM   #6
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Charlie horses can be caused from low potassium. Are you eating enough? You should be getting enough potassium from a regular diet. Eat a banana every day if you don't eat very much otherwise.
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Old 07-27-06, 09:42 PM   #7
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I eat a banana every time I go to sleep.
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