I'm not sure how to word all of this, so proceed with caution as it's probably going to be annoying to read.


Touring Clydesdale here, will be a Clyde for the foreseeable future unfortunately; I still enjoy riding and light touring. However, I have been gun shy over the past year after a hiccup on my 2024 OTET attempt.


I had successfully completed the entire route in '21, but last year I had major cramping on the first day at mile 55 out of 71. We're talking sudden, out of nowhere, laying on the ground almost in tears cramping. I usually struggle with remembering to hydrate and eat during a ride, but never to a medically concerning level. When this episode first hit me, I started to think back on my consumption and the ride in general, and realized I that had consumed a very small conti breakfast at the hotel and, once on the bike, I:

-never finished my first bottle of water (and barely touched my second bottle, which contains DripDrop)

-ate half a banana, half a pulled pork sandwich, and a handful of trail mix

-didn't need to pee at all, not even once during the ride

-had salty sweat stains all over my shirt (I always sweat, but I am not usually a salty sweater)


Anyway, after about 15 minutes, I was able to get myself upright and pedal very slowly to the next trailhead where I slammed a Gatorade and a bunch of pickles/pickle juice. It was slow going and occasionally painful for the remaining 16 miles. Once I got to our hotel, I thought a refreshing dip in the pool would do me well, as I thought I was feeling better. I almost instantly cramped and thought I was gonna drown. What a spectacle and really a wild day --- not one I would care to repeat. The cherry on top was that by morning, I had a sore throat, congestion, and a wall of rain had moved in. We bagged the rest of the trip.


I am well aware that I am not the picture of peak male fitness and maybe shouldn't be out there doing stuff like this, but also laying on the couch ain't helpin' me either. This year, locally, I have been riding about as strongly as I have in previous years and have had no issues. I want to do OTET this year and get my revenge. But I do have some concerns about a repeat episode, though. Our Day 1 will be even longer (78 miles). The plan is to take it a bit slower (so as to not overexert), drink a lot more, make sure I'm eating, and stop and stretch every so often.


Is there anything else you might add as far as maybe a supplement? Something to carry on the bike besides pickles and mustard packets in case of sudden cramping? I have been hearing about magnesium and iron supplements and might consider a multivitamin or something. If nothing else, can you pray for one hell of a tailwind? Thanks.


:flame suit on:

Eat normally and hydrate normally on the bike. Diet off the bike.

At least you have an idea for what went wrong, and how to address is. For some people, cramping comes out of nowhere.

What kinds of rides can you normally do without cramping? Was this a one-off, or an example of a continuing issue?

So far, it's a one-off. I have never had a severe cramping issue on any ride besides this. I historically do a few half centuries/metric centuries a year.
This year, I've done none, between weather and work it just hasn't happened. Though, I'm riding as strong as I normally do and haven't had any issues on my 25 milers.

Salt water works for me. A quart of warmed water with a half teaspoon salt, and if not settled in fifteen minutes, I'll have another with maybe a bit less salt, depending on the severity.
Kraut juice, coconut water, and toasted/salted hemp seeds are all pretty good mineral sources

I can tolerate about two teaspoons salt like this before it has a gentle flush effect. I don't think I've ever needed more than a teaspoon/2 qts to quell cramps

Thank you for that. I generally crave salt at all times and salt water won’t be hard to incorporate.

I am sorry to be asking about something that’s been beaten to death on this forum.

Drink more the day before so you start out more hydrated.

I normally drink 16-20 oz before I leave for a ride during the summer months and make sure to drink more in the evening before.

you are very welcome. I hope it gives some relief.

Something like Stix - which contains magnesium, sodium, and potassium - works well for me. Little pricey, though.
Taking a magnesium supplement an hour before bedtime daily helps both overnight and for my rides.

Have a listen to this and hope it helps, https://shows.acast.com/realscienceo...ience-of-cramp

If you don't hydrate properly while you are on the bike, you will have issues toward the end of the ride. And likely will be drained of power and feel fatigued for a long while after the ride. Maybe even days.

Take care of that issue and your cramping issue might go away. Or at least not be as severe. Weigh before and after your ride. Don't ever be more than 2% difference. I'm usually between 1% and 0%. I seldom cramp.

You'll probably find that you'll need 20 - 24 fluid ounces of water or other hydration fluid every hour. I take a few gulps ever 10 minutes. Many do a gulp of two every 15 minutes. Don't miss any. That will start your deficit that will get you in trouble later. You probably should make sure you get a little bit of electrolytes too. But if you are also snacking on food, you might be getting plenty. Don't think if a little is good that a lot is better. It doesn't work that way. A pinch of table salt in your bottles is more than enough. But you can do the expensive additive and believe they are better.

Pickle juice and other stuff might stop a cramp already in progress, But if you use it as a normal hydration strategy, you will be all messed up.

If the temperature you are riding in is significantly more than what you are use too, then that also seems to make issues with cramps coming on. You do have to get acclimated over a period of 3 or 4 rides to the new temperature.

If you go for long rides after having done none for a week or so, you will also have issue. Your body has to have time to adapt to the increased load being put on it.

Lots of factors can contribute to cramping, but I've heard that the main reason for cramping is muscles being asked to do an effort that they're not strong enough for.

If you're not doing strength training, consider it. I used to get calf cramps often, until I started doing calf strength exercises regularly.

I've had cramps whether I'm hydrated or not, taken electrolytes or not, am hungry or not. The one pattern I've observed is that I've never gotten cramps when I'm well-trained. So my working hypothesis is that it's not about something I can ingest, it's mostly about whether the effort is more than I was ready to handle. Volume corrects a multitude of sins.

Also not a terrible idea, and it seems so obvious now that you say it. ​​​​
Worth it if it works; I'll try anything (within reason).

Thanks, y'all.

Drinking more before you start out will only delay the inevitable if you aren't regularly taking a few gulps from your bottle while on the bike. Especially those long rides.

Learn to grab your bottle every 10 - 15 minutes and take a few gulps. Riding in groups it can be a little unnerving to pull a bottle out. But once your other friends see you can do it safely, they won't be so unnerved about the possibility of you causing them to crash. <grin>

Seconding this. Med tent studies have shown that neither electrolyte levels nor hydration level cause cramping. Cramping is from being out of shape. Ride more, ride more frequently. Strength work at the gym helps a lot also. Squat and leg sled until your legs feel it.

I appear to have missed a few replies when I last replied to this thread so I just wanted to chime in and thank everyone for their input, the podcast link, etc.
I have some work to do in the next three weeks (yikes) and will hope to go into this one a little better prepared.
I always thought leg day was just riding my bike. Ha.

I used to cramp a lot, either during rides or the evening after. Brutally painful debilitating cramps that would leave me sore for days.

Then I started randonneuring. Insane miles, sometimes on back to back (to back) days. Riding at least one ride of at least 200 km every month. Now I rarely get cramps. Maybe I've learned to hydrate better, but the big change is far far better fitness. If I do cramp now, it's inevitably associated with an unusually climby ride.

you are your own worst enemy
the rider is aware of all the suggestions just doesn't care about them the complains when his body reacts to his carelessness
my suggestion...leave the pulled pork sangwhiches alone and consider walking...

When the group rides got long and competitive every spring, I'd go for it on some climb toward the end of the ride, really hit it. Then there'd be a descent and some flat stuff for a while, then another steep climb. Suddenly I'd be rolling in the ditch, watching the little animals run up and down my legs under the skin. And that was before I knew about pickle juice. I'd limp my way to the finish somehow. That usually only happened once, just a little reminder to get after it during the week.

Thank you for reiterating that I am my own worst enemy. I'm pretty sure I illustrated that I knew that in my initial post. Contrary to what you say, I actually do care about the suggestions, but thanks for assuming I felt otherwise. It's not as though I can go back in time and implement all of these recommendations on the one ride where I have experienced this problem(last year).

More for you to read

https://www.drmyhill.co.uk/wiki/Allergic_muscles

I didn't look to see if this was mentioned. But also check the side effects for any medications and supplements you take. If you suspect any, then see if the doctor will recommend some other medication. Hopefully there'll be one that doesn't have muscle cramps as a possible side effect. But even if it does, it might not cause them for you.

Oh, that’s actually a great idea. It’s a pretty short list but definitely worth checking as I did change one med last year; not sure of the timeline but I could believe it was before the aforementioned incident. Thanks, added to the to-do list!

The guy had a cramp. No need to go full MAHA.

I hope and think you’re right.
lately, I have been focusing my recent rides on fluid intake and energy, but I need to skew more toward the electrolytic side of things.