horror cramps yesterday
 

Went for a ~60 mile ride yesterday, mostly moderate to hard climbing. truth be told, it was the longest ride i'd done in a while.

my food intake went like this:
pre-ride - protien shake and a clif bar
during ride - 24oz water
break - one banana, one clif shot gel, one bottle gatorade, some more water
2nd half of ride - another ~24oz of water.

on the way home, both legs started to cramp badly. it started on a hill, and one leg cramped so badly that my whole right side was immobilized. i let the group go and sat on the side of the road for about 20min, then took it easy to get home. i stopped on the way and picked up another electrolyte drink.

so, what caused this? not enough potassium? not enough water?

Probably a mixture of both. I had my first cramps a week ago in my calls and I'm just coming of a strict diet. I assume it was lack of potassium that caused my calfs to lock up so violently. I hadn't had fruit in over a month

If you ride hard enough for long enough you're going to cramp up no matter how much you eat or drink.

Yes ... and I don't see much in the way of salt in your food and drink choices.

Cramp are mostly provoqued by lack of sodium. There are 2 way to lack sodium. Not eating enough sodium OR too much water. (if you have too much water in your body, it get the sodium out of your cell and you lack sodium in your cells -> cramps)

Endurolyte pills from Hammer Nutrition are magic for cramps. I don't use them often, but when I do the cramps are gone. Usually for long, hot summer days. Staying hydrated and eating properly helps me to use them more often though.

Muscle overuse and a lot of other things cause cramps as well. Next time, there's no need to panic and get off your bike. Just ease up a bit and ride it out, it'll subside faster.

I focused on the bolded part. For me cramping has as much to do with conditioning as anything. I have found in prior years that cramps started up earlier in the season as I get acclimated to harder efforts, and I would cramp much less even in hotter weather/with less fluid or electrolyte intake on the same course as my fitness had improved.

+1 on the conditioning. It's still early season, and you'll find the cramping will go away after you pull a few more rides (especially if they involve climbing). A month ago I was cramping climbing up hills on short rides (30 miles) and now I'm not cramping going up steeper hills with more climbing on 75 mile rides. You'll be fine, just keep at it.

I'm going through a severe case of cramps in both quads. For the past four days, sometimes I can't even walk. Just want it to stop ASAP.

I'm surprised no one has mentioned anything about stretching yet. Seriously, stretching properly before and, most importantly, after you ride is an easy way to keep from cramping up and makes it so that longer rides aren't as painful. I stretch, at minimum, 15 minutes before each ride and 30 minutes afterwards. It amazes me how many people don't take stretching seriously.

Stretching seems to be a good way for me to induce muscle cramps. I try to avoid it as much as possible.

What is cramps?

I must admit that I'm lazy when it comes to stretching. Something I will definitely start doing if it helps.

Every one can expect cramps at some time - Even its its something simple like dehydration or electrolyte imbalance - What is more important is your recovery time - If that cramp is still sore and painful 10 days latter then there is something up and you need to look closer...

This

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This.