The speed laces I've used (three different brands) have all been the type that once you put them in a shoe you leave them there for the duration of the shoe's life. I suppose it would be possible to remove them and reinstall them but frankly I'm not that motivated. lol. I just put them in and train with them.

As far as the cramps, if you were only drinking water during the race my next question is what did you eat before the race? Might have just eaten too much or perhaps too soon before the race? Just drinking water itself shouldn't be a problem as you don't have to fuel a whole lot for a short tri. And fueling during the race in anything shorter than an olympic length tri doesn't do you any good as the race is over before your body is able to process the carbs.