I figured it would probably be okay to ask about this here since 125 miles I ride weekly are commuting to and from work.

First off, I hardly ever cramp, and if I do it's usually in the heat on a long climb up. I stretch really well, and I'm getting plenty of water. E-cap consumption doesn't do anything good or bad for this problem...

It's been getting pretty cold in the morning here lately. Right around freezing. I bundle up well and use leg warmers and thermal tights to keep warm.

The problem I have been experiencing lately has been occasional severe cramping in my hamstrings, glutes/quads.

Do you think it's the cold? Should I up the calcium intake or toss in an additional calcium supplement?

I don't think it's lactic acid, because other than the cramp there is no soreness in the muscles etc.

Just wondering, Thanks!

In my experience, cramping is usually due to dehydration. Winter time is a particularly difficult time to stay hydrated because we drink more hot beverages like coffee, and drink far less water. There is no serious issue with overheating in the winter, so drinking copious amounts of water to stay cool doesn't happen.

I fall prey to dehydration cramps almost every winter commuting season because I up my coffee intake (contains caffeine) and I have to stop carrying water bottles on my commute because of sub-freezing temps.

I know that you mentioned getting enough water, but try using a water budget for several days so you can track exactly how much water your actually getting. Then try upping it a bit.

Thanks Ryan,

Yeah, I'm there with you on that. This morning it was a balmy 29. I forced myself to drink water at all the usual places I'm in a habit in drinking during the hot months.

One of my riding buddies said he felt I needed to increase the amount of calcium I'm getting. He's a PT and a Nutritionist. According to him, he says that the body uses calcium to process oxygen in the muscle tissue. I ride pretty hard most of the time I'm on my bike. Going on that fact, he thinks the dry air in combination with the cold, lower water consumption (like you say) may be a factor.

He also said it may be nice to get the hamstrings massaged and take a couple days rest.

Here's an interesting summary...
https://www.vitamins-nutrition.org/vitamins/calcium.html

cramping while riding or afterwards?
more cramping at night or during the day?

Bananas

If it isn't due to lactic acid build up, then increasing calcium uptake won't help. Calcium and other electrolytes are used to control pH levels in the cell, maintaining an optimum environment for cellular respiration and other processes. When aerobic cellular respiration slows (which can be due to many factors; lack of water, lack of oxygen, improper cellular pH inhibiting respiration specific enzymes), the cell will switch over to anaerobic respiration, which produces lactic acid as a byproduct and will eventually lead to cell death.

If the cramps are due to some neurological disfunction, increasing sodium and potassium intake might help. In general, and without a specific diagnosis as to the cause, it'd be best to increase both water and electrolyte intake, and maybe take it easy for a couple of days to let your body replenish it's levels.

It's funny that you cramp on long hikes up; I never cramp hiking up, but instead have an issue with long hikes down. The only times that I cramp cycling are during sprints after long periods of sustained exercise, basically overtaxing my muscles.