I remember my hamstring cramping once during a muddy SAMS race.
Suddenly, the back of my leg tightened and I couldn't turn the pedals,
then I flopped majestically into a big muddy puddle where I lay for at
least five minutes, still attached to my SPD's, trying to stretch and
massage the cramp out.
Cramp is an often painful, involuntary and sustained contraction of a
muscle. When cramping occurs during a ride it can not only feel
incredibly uncomfortable, but sometimes, if it strikes a large muscle
group like the hamstrings or quads, it can render the affected limb
entirely useless, stopping you in your tracks.
Why does cramp happen?
The cramping of a muscle, or group of muscles is your body's way of
saying "I can't carry on" and there are a number of possible reasons for
this:
Over-Exertion. If you drive your muscles harder than they are
accustomed to, it is common for them to cramp as a mechanism of
self-protection. This is a very common occurrence for competitive
Mountain Bikers during the first few races of the season, but as the
muscles get used to the high intensity of racing, the cramping becomes
less frequent, or disappears. This 'early season cramping' really is a
necessary part of the training process though and it is an indication
that you're creating a good training stimulus (this means that you'll be
going faster next time you ride). Have a look at the following link
for more information generating a positive training stimulus or
overload:
Cold Wet Weather. Coupled with the over exertion element, poor
environmental conditions exacerbate the problem. Cramping is very
common in swimmers who exercise heavily in cold water and although the
rationale is the same, you won't drown if you suffer cramp on a bike, so
count yourself lucky. Try to keep your muscles warm and dry by wearing
the appropriate clothing for the weather conditions.
Heat and Dehydration. Like your car's engine, muscles do not like
running dry. Mick, I think it would be fair to say that you have
already addressed this issue, because you say that you drink plenty of
fluids. This high consumption of fluids shouldn't only be limited to
when you are on the bike though. Make a conscious effort to drink more
fluid in general, especially when it's hot. If you begin a ride in a
dehydrated state, you are likely to remain that way for the entire
duration, regardless of how much you drink while you are exercising.
You could also try weakening your carb drink mix, or trying an isotonic
drink, which is aimed more towards hydration than energy.
Low Salt Levels. When it's hot and you are riding hard, excessive
perspiration not only encourages dehydration, but also causes salt loss.
Generally, most of us consume enough salt in our diet for this not to
be a problem, but if you tend not to eat salty foods and you're training
heavily, this could lead to cramping. Many sports drinks contain
Electrolytes (electrically charged elements/compounds), one of which is
sodium (salt). Check that your energy drink contains these electrolytes
and if it doesn't, use your current drink to supplement your general
carbohydrate intake and buy an electrolyte formulation to take an hour
or so before training. If the weather is particularly hot, take a
bottle with you too.
Are there any nutrients or vitamins that may help with cramp?
Calcium and Magnesium. The presence of both Calcium and Magnesium are
necessary if smooth, trouble-free muscular contractions are to occur,
and research has demonstrated that supplementation of these minerals can
cure, or reduce the frequency of muscular cramps. Both of these
minerals are in fact electrolytes and are therefore contained within the
ingredient list of most electrolyte containing sports drinks. The
naturally flavoured TORQ energy certainly contains them (shameless
advertising plug). Calcium and Magnesium supplements are available
separately too, so you could also try this approach.
Quinine. Originally from the bark of the cinchona tree and now
synthetically produced, this drug is available in tablet form, but you
may need a prescription from your GP to get it. A much more readily
available source of the chemical is in Tonic Water. Quinine is the
chemical that gives Tonic Water it's bitter taste and is used by the
medical establishment to treat regular cramp sufferers. Try drinking a
half-pint glass of Tonic Water before you ride or race and see if it
helps. If you think you may need a bit more, try a pint, it won't kill
you! The word is on the street that it does work, very well.
St Johns Wort. This herb, extracted from the St Johns Wort plant, has
been used for centuries for the treatment of depression. Although not
it's main function, this herb can allegedly be used to relieve muscular
cramps and spasms. It's worth a try, but I won't stake my reputation on
it.
If I get cramp, how do I treat it?
As cramp is an involuntary contraction, in the cramped state, the muscle
is shortened. The only way to remove the cramp is quite simply, to
ease the muscle back to its original length, then to gradually and
progressively stretch it out to lengthen it further. Don't be in too
much of a hurry to stretch though, or you risk tearing it. Once
stretched, hold this position for at least thirty seconds, or the
cramping muscle will spring back to its original spasmodic state. Once
the cramp has gone you can try to carry on riding, but this may prove
fruitless. When you've returned to base, continue to stretch the cramp
stricken muscle and give it a good massage when you're in the bath.
This will reduce the soreness likely over the next few days.