Ok, I've been bike commuting regularly for about 2 years, but only riding in groups and actually graying to train myself to go faster for about 6 months.

Tonight is the FIRST and only time I have ever started to cramp up when cycling. (Calf cramp...I felt it coming on, didn't ever seize up, but I had to be careful the rest of the ride)

One of the more experienced riders said it was because I was pedalling at 105-110 rpm for most of the ride...and I should pick a harder gear to help...I did, but I also generally eased up and went easier to finish the ride...

My question is: is he right? Can too high an rpm cause cramps?

On a side note, I have no computer or any way to measure cadence other than counting "one mississippi...", so I am trusting his eye to tell me my cadence...

I have always read that spinning.g is better than mashing, but perhaps I've gone too far the other way?

....or I could have just not drank enough water...h

If you're [not] you need to stretch before & after rides.

That coupled with a Magnesium sup can help prevent cramps.

Also take HOT baths with or without Epsom salt.

It gets worse the older you get.

Muscle fiber is elastic and at night hams & quads draw up and get tight which can lead to tears.

Anything you do that's a hard effort and you're not really in shape to do frequently causes cramping. Sometimes hydration or electrolytes may contribute, but it's mostly simply not being in shape to do what you did. That means it's a cost of doing business so to speak and you need to do more of it. Look at it as a good thing, in a way. Congrats! You went hard.

You can spin as fast as you want as long as you're keeping up. You might go a little faster at a lower cadence. It's worth experimenting. There's not one right way to ride. The whole idea is to get up the road as fast as you can.

Calf cramps are more easily dealt with than quads. Two things: you may be pointing your toes and thus always having your calves contracted. Try relaxing your ankle and pedaling with your heel cups instead of the balls of your feet. That may or may not mean lowering your saddle a tad. The other thing is to get on a stair and do a set of standing one-legged calf raises to exhaustion on each leg, a couple fingers on a wall. Do that a couple times a week and bye-bye calf cramps. 30 reps is a good number.

You found me out! I am a toe pointer...in fact, flattening out allowed me to finish the ride without stopping. I'll have to experiment with what is comfortable...I've generally been very comfortable with pointed toes, and this group has pushed me hard before, so I'm trying to figure out what was different...I may never know.

Other differences leading up to this ride are 2 more intense solo rides this week than I normally do...AND, I ate a substantial meal of saugage alfredo pasta at 5:15 before the ride, finishing eating at 5:30...ride started at 6pm, so maybe a bit too much food before a hard ride.

Also, I may pull out my old air alert jumping exercises from high school.

ON THE POSITIVE SIDE,

My friend said that the fact that I could keep up a 100+ cadence for 20 miles at a moderatly fast tempo (even if I shouldn't be spinning that fast) means that I'll be really fast once I actually get a road bike, which I'm hopeful might happen in a month or so if I get some generous birthday cards from relatives...

This has only happened once? I wouldn't get worked up about anything, yet. There really isn't any conclusive evidence to explain how cramps happen. If it becomes something consistent, then worry.

I don't know that stretching has any benefits.