General Fitness & Nutrition: Cramp prevention (legs)

Hi all, I've recently got back into recreational/sportivo cycling after some years off (count 12) though I've been commuting and/or running in the interim. The only time I recall getting leg cramps back then was a post flu race.

Now it seems I'm guaranteed to get leg cramps on any event lasting >3-4hrs. Though the cramps are most likely to present when the event is long and of high intensity I also get them occasionally on short training rides, and even in bed at night (those horrid foot arch types). Riding cramps appear most frequently in the calves, followed by quads, and hamstrings.

I've been vigilent on the hydration and electrolyte side of things and the ride environment is pretty temperate (not too hot/cold/humid). Also have tried various food and supplement regimes including banana, fig, magnesium, calcium, enzogenol, fish oil, and I don't have a low sodium diet.

Background: I'm 35 years old, about 74kg, 183cm, resting HR low 40s, and I'm training about 10-12hrs per week on the bike. I also do a core workout, but admittedly a bit lax on the stretching side of things. I also have some varicose veins reappearing (had some removed in my youth) with an accompanying dull pain from time to time.

Any insight or advice most appreciated - thinking of visiting my GP, though wonder if there might be a better medical/sports practitioner on this front?

Many thanks,

Ron
 

I notice you're on the tall side, about 6 ft, (I'm 6'2", or 187 cm) and most of the cyclists I've talked to that have consistent cramping, especially in non-stress situations like just lying in bed, are tall. Maybe our muscles are just longer and more prone, who knows. Anyway, it sounds like you're doing all the right things in terms of hydration, nutrition, training, and endurolytes. (One suggestion i'd make is try Hammer products endurolyte powder, not the capsules, and mix it into your water bottle, so you are constantly taking on the endurolytes, instead of waiting until the cramps threaten.)

So, it you're doing everything right, then the only other sure fire, guaranteed advice that nobody wants to hear, let alone pay attention to, is:

Slow down.

Cramping is your body's way of saying you've hit your wall, and you can't do much more or you'll pay the price. I find that i can tell now exactly when my muscles are getting to the edge, and if i just back off a little, even just 1/2 mile per hour, I can ride through the uncomfortable spot, get my legs adjusted, and pick up again when I've recovered a bit.

And keep stretching. That's the second best thing. Forget the chemicals, your muscles are tight and need to relax.

Good luck! 

Just to update anyone who is interested - haven't had cramps for a couple of months now. Haven't altered any hydration maintenance and am actually taking less supplements/electrolytes but one (possibly two) factor(s) appear to have a positive benefit.

Am taking stretching a bit more seriously - have a "Active Isolated Stretching" regime a do around 4 times per week. The other factor that surely is contributing is my switch to home brew beer (full mash) rather than commercial sources ;

Have a decent race coming up at the end of the month which should be the acid test...