It reduces grown men and women to crying babies. It stops your ride and throws you to the ground, writhing in pain. It’s like nothing you’ve ever had before. Muscle cramps last several minutes or linger for hours, with aftereffects that can last days. It seems like there’s nothing you can do about it.
The Universal Muscle Cramps
Cramps are universal. If you’ve spent any time group riding, or have done some hours in the saddle yourself, you’ve likely seen it or experienced muscle cramps. The majority of cycling related cramps are in the calves, quads or hamstrings but not isolated to them. Cramps occur anywhere on the body, the feet, thighs, back, neck, shoulders, hands, wrists — anywhere there’s a muscle in action. If you’re an avid cyclist, you’ve probably had cramps.
A Horror Movie
A cramp is a muscle contracting when you don’t want it to. It stays contracted to an extremely painful level as you are crying for it to stop. Cramps happen to most cyclists at some point, and can stop a ride dead in it’s tracks. If you’ve ever seen a cramp on your body, or the body of a fellow cyclist, it might appear like a grotesque morphing of skin and muscle, something you might see in a horror movie. Some cramps are visible, others are not.
No Silver Bullet
There’s no magic wand to prevent cramps, no silver bullet. There’s no pill, no training exercises, no answers. The truth is, some cyclists are just more prone to cramps than others. And as necessity breeds invention, some have developed ways to battle the insidious cramp, albeit with mixed results.
What Causes Muscle Cramping – In Theory
Science can’t come up with a definite answer to cramping. But theories abound concerning cause and effect of the cramp. One of the most common theories deals with dehydration. Another theory is muscle fatigue. Yet another theory is poor bike fit, all three are reported to cause cramps. On the other hand, they may or may not cause cramps at all. The paradox continues.
Dehydration Theory
Dehydration is the oldest, most common theory regarding leg cramps. But some evidence suggests it’s also the most unlikely cause of muscle cramping. However, as cyclists, it’s an easy one to fix. Dehydration causes electrolyte depletion. Electrolytes play a critical role in the way muscles communicate with the neuro system. So it would seem that, to prevent cramps, adequate hydration is necessary. However, studies have been published showing no relationship between electrolyte levels and the risk of cramping during cycling. One twist on the theory states that the issue is drinking — but just the right amount of water, and that differs per cyclist.
Hyper Hydration
Hyper-hydration is a condition that is thought to actually cause cramps. Drinking too much water dilutes sodium concentration in the blood.
Muscle Fatigue Theory
Muscle fatigue ranks at the top of the list with dehydration. Some cyclists believe it’s the most likely cause of muscle cramps. When you push harder or longer than your muscles are used to, the strain causes cramping. This appears particularly true when leg muscles are working for an extended period of time in a shortened position, and then extended to their fullest. Standing up on the bike, or pointing your toes for example, can initiate a cramp when your legs are tired.
Late Stage Cramps
Given that cramps typically occur during the later stages of an epic ride, a steep hill climb or after getting off the bike, the late stage theory is probably not a huge surprise. Cyclists who are over-ambitious and try to punch above their abilities on any given day increase their risk of cramping.
Bike Fit Theory
It’s a no-brainer that bad bike fit may initiate cramps. Muscles, working below or beyond their capacity because of the wrong bike, fit into the muscle fatigue category. Couple this with a bit of dehydration and cramps are almost unavoidable.
Different Strokes
There are probably several types of cramps with different causes, and the solution to one type does not always translate into other types of cramps. However, because of their prolific nature, cyclists have developed home remedies that may or may not work for you. The thing is, it can’t hurt to explore them.
Pace Yourself
If you’re prone to cramping and you’re facing a long, hot ride, think about your muscles. Pace yourself during the ride or race to reflect the level at which you’ve trained. Riding harder than you’ve ridden in the past few weeks or months is a recipe for muscle cramps. Try holding back in the first half of your ride to keep muscles from becoming fatigued too early. When training, push harder and longer to condition muscles.
The Color of Urine
It’s already been proven that dehydration is bad news for cyclists. The only solution to the malady is to know what your body needs in the way of hydration, and when it needs it. Use the color of your urine as an guide as to whether or not you are properly hydrated. Dark or cloudy urine means you could be dehydrated. Light colored or clear urine means you’re doing fine. Hydration is personal. Don’t be afraid to contradict what other cyclists recommend regarding hydration. Prevent cramps by knowing your own body, and it’s unique needs.
Stretch it Out
Stretching can be a two-fold option. Sometimes stretching alleviates the cramp, other times it initiates a cramp. Stretching is sometimes impossible if the cramp is sever enough. But it’s worth a try. If it makes the cramp worse, don’t do it. As most cyclists know, it’s never a good idea to point your toes while stretching, it’s a sure way to get a cramp. Just getting off the bike and walking is almost always beneficial to help alleviate cramps.
Mustard – Not Only For Hotdogs
One home remedy that has probably helped to conquer cramps more than any other. Lots of cyclists keep a condiment package of mustard in their underseat pack. If you feel a cramp coming on, or are in the pain stage already, squirt the contents of the mustard pack in your mouth and swallow it. It’s not proven scientifically, but some believe the acetylcholine in mustard removes the cramp. It might be psychological in nature, but who cares. It seems to work.