Calf cramping
 

So the last several fast group rides I have gone on, I start getting cramps in my calves at about the hour and a half point. I know the obvious answer is that I am not hydrating properly, but I feel like I am fairly careful. Typically the first hour I drink water, and then switch to energy drink after. I try to keep some sport beans or gu in my jersey, and that seems to help delay the onset... but two weeks running its been the same problem.

Any idea what I have been missing?

Dumb suggestion from me to you: eat bananas or something in that range of nutrients from it before you go riding...??

try stretching before and after riding...you can try stretching in the shower when your body has been able to relax a bit from the warm water.
Also try out stuff from hammernutrition.com. Hammer Nutrition has some great fuels and supliments that could help you out and if you do decided to use their products give them a buzz before you order they tend to let you know if you really need the item or if something else would work better.

Try getting some potassium, magnesium, and/or calcium in your system before the ride. Hydration drinks like Nuun are also a good way to replenish electrolytes during hot weather and hard efforts.

Stretching? Is your bike properly sized?

Not dumb, you're probably right on the money here.

maybe have your technique assessed. Being more calf dominant towards the mid-bottom of your down stroke will predispose you to cramps. Try to keep a more solid platform and less calf activity as you push down. Worked for me.

As suggested above, a contributing factor to this may be that your seat may be set a tad too high.

This is kind of what I have always been thinking, that is why its a mystery. I try to make sure I have this type of nutrition, but for some reason I am getting the cramping just the last couple weeks. The only thing that seems different is that its hotter and more humid. Should I possibly be taking in MORE electrolytes on the ride? I hesitate to drink more "sports drink" than is needed.

I could try lowering my seat... but I have already done that and I am worried that any lower I'll be sacrificing power.

Sounds like your not replinishing your electrolytes properly and yes stretch after each ride.

Drink something high in potassium, GU2O perhaps?

Drink the sports drink before and during the first 1/2 of your ride. No point in saving it until later 'cause it takes some time to get into your system. By the time the 2nd 1/2 of your ride is upon you, you'll be feeling the energy drink.

Don't drink so much beer the night before.


Dave

It could be a nutrition issue, but my money is on the the fact that your body is not ready for the efforts you are giving it. I know that myself and others I race/train with fight cramps early in the season until our muscles are ready for the hard efforts we are giving them.

Have been several other threads on same issue. I was having same problems and took advice of others to up potassium & Magnesium intake. After trial and error ended up with a Hammer product called Endurolytes. Ingredients area: Sodium, Chloride, Calcium, Magnesium, potassium, Vit B, Manganese and L-tyrosine.

I dont know what all these are but can say for sure that I rarely cramp up in legs or back anymore!

Quick tip:

TUMS can help.

Assuming you use clipless pedals, one option to consider is moving your pedal clip closer to your heel (the thing on the bottom of your shoe that clips you into the pedal, sorry I don't know a better name for it). I had mine near the ball of my foot and had problems with calf cramps and I moved it back and absolutely no calf problems on a 60 mile ride yesterday.

Cleat.

But I thought the optimal position was to have it near your toes?

Tums helped. Mainly calcium based though. Some swear by supplement MagCal.

Try several and see what works best for you. Oh, and I did end up moving my shoe cleat back a little, towards heel, so that not clipping in so close to ball of foot. That contributed to my cramp cure.

1) usually you want the axle of the pedal at or just behind the ball of your foot.

2) drink gatoraid on your longer rides. I learned this the hard way after my very first 60 mile group ride. Always drink gatoraid. Water only later into the ride and only if there is no other option. Many times I'll take two waterbottles with gatoraid initially, and on longer rides, as I pass watering holes, I'll gradually dilute the gatoraid in my bottles.

Try Endurolytes they are awesome
 

http://www.hammernutrition.com/image...ewhead/ELT.gifTry taking Endurolytes druring before, during and after. They are awesome. You will never cramp again.

Below is the link:

http://www.hammernutrition.com/za/HN...0047&AMI=10104

Electrolytes.

Yes stretching... try it is actually beneficial to you. Stretching can reduce muscle injuries. Stretching also provides an increase in your body's flexibility and it can relax your muscles.
If you're going to cycle a long distance it's good to stretch after you warmed up a bit.
His cramping could be caused by several things who knows, but it wouldn't hurt to stretch a bit ;).

I'd say it's very unlikely that your cramps are from electrolyte deficiencies. Go ahead and try something new to rule it out, but stick with what you like. Electrolyte deficiency cramps are very unlikely to only occur in one muscle, since an electrolyte deficiency is something that happens in/to your entire body, not in a specific muscle. It's probably a fitness issue (not that you are not in shape) and either you need to use your calves less or get them into shape that they can handle the workload you're putting on them (should probably go for less use).

I imagine its probably a fitness issue as well. Particularly since it only happens a while into hard efforts. However, its also recent (hence hotter, more humidity, more sweating). Which got me worried about electrolytes. There is also the possibility that I am just not properly hydrated to begin with.