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Cramps!!

Old 04-29-07, 11:12 AM
  #1  
eippo1 
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Cramps!!

Why for the love of dog do I keep cramping up. I had one liter of Gatorade on the way to the race and 2 water bottles of Gatorade during the race. But of course at a hill, I had a calf cramp and decided to baby it and spin up b/c I was still in the top 10 riders at that point and went to too low a gear and lost contact with the peloton. Grrrr.

So do I need to drink even more or is it because I only manage to get out 2 x a week (with a weekend race being one of those days)?
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Old 04-29-07, 11:17 AM
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Do you do any stretching exercises? If it isn't electrolyte loss causing your cramps, you need to approach it from a different angle.
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Old 04-29-07, 11:23 AM
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I do a few stretching exercises, but I guess not enough. Thanks b/c I hadn't thought of that.
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Old 04-29-07, 12:37 PM
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Cramping is probably from pushing your muscles too much in the race. You need more sprints & intervals in training. You should be stressing your muscles way harder in training than they'll ever encounter in a race. Then the race will feel like a walk in the park. Here's a sample training week for me during the racing season.

Mon: rest, 20-30 miles easy spin
Tue: sprints, 20-30 miles, 10-20 all-out 100% sprints to complete exhaustion
Wed1: hill-intervals, 25-40 miles, 15-20 hill-intervals 1-5 minutes to MHR at the top, some big-gear, some spinning
Wed2: flat intervals, 25-40 miles, 15-20 intervals, 1-2-3-4-5-4-3-2-1 pyramids, etc. to MHR
Thur: tempo 35-50 miles or long hillclimb 2x20 minutes around LT
Fri: rest, 20-30 miles easy spin
Sat/Sun: races

Add the Tuesday sprints and Wed. intervals and you'll probably never ever cramp up in race again. You can also add a day of strength-training in the gym too.
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Old 04-29-07, 01:53 PM
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Ah, intervals. I've kinda avoided them so far this season. I guess you're right and I won't get any faster without them.
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Old 04-30-07, 06:23 AM
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Originally Posted by eippo1
or is it because I only manage to get out 2 x a week (with a weekend race being one of those days)?

Yes. Even if you're well hydrated, and take electrolytes, you can still cramp when you push your muscles beyond what they're trained for. Adding even 1 hour 2 more times a week would help a lot, particularly if you structure it well.
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Old 04-30-07, 07:11 AM
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Try magnesium. Skinny body types need more magnesium than large frames, and Gatorade does not contain any. It's worked for several fellow riders.
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Old 04-30-07, 07:32 AM
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Originally Posted by vpiuva
Try magnesium. Skinny body types need more magnesium than large frames, and Gatorade does not contain any. It's worked for several fellow riders.
And you can get a good dose of magnesium from Rolaids.
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Old 04-30-07, 08:29 AM
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Originally Posted by DannoXYZ
Cramping is probably from pushing your muscles too much in the race. You need more sprints & intervals in training. You should be stressing your muscles way harder in training than they'll ever encounter in a race. Then the race will feel like a walk in the park. Here's a sample training week for me during the racing season.
+1 Also, you should probably go with a higher cadence during the race unless you're off the front and really need to ride in your "zone" for emotional reasons.
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