well, I did 2 bike rides Saturday. 1 for 5.5 and next 3.3 with . right after the first ride just different locations i made my best time around the lake 3.5 minute mile. after the last .5 mile ride then got cramps for I would have rode more. cramps in my shin and ankle and foot. enough to make me stop. any suggestion on not having these cramps, not the first.I drink some apple vinegar it helped but yuck. I did my best for 1 week 20 miles. hope to improve this week to 25-30 and keep improving to 50 in a week