QUESTION: I’ve been riding longer road and gravel events, and I notice that I often cramp up toward the end. For example, like during the last hour of a century. Is there a way to prevent this from happening? It’s frustrating to be riding strong only to be sidelined by cramping when I need my legs the most! —Josh R.
RBR’S STAN PURDUM REPLIES: From where science currently is on this matter, there’s no single definitive answer to why we cramp while riding or how to prevent cramps from occurring. According to a study published in the January 2022 issue of the Journal of Athletic Training, “exercise-associated muscle cramps (EAMCs) … are due to a confluence of unique intrinsic and extrinsic factors rather than a singular cause.” The study also says “Individualizing EAMC prevention strategies will likely be more effective than generalized advice (e.g., drink more fluids).” One’s unique factors can include one’s medical condition, allergies and medication usage, as well as how heavily one sweats during exercise.
One of the researchers in that study said that three factors currently considered to contribute in general to cramping are dehydration, fatigue and not getting a good night’s sleep.
But individual differences in how one exercises may also be a factor. In my case, for example, I tend to have most of my cramping early in the spring. Although I ride year-round, I often get less time on the bike in the winter, so I assume the cramping occurs because I ride more frequently as the weather warms. But once I’m riding regularly, the cramping episodes are far fewer. That seems to match one conclusion from the study that cramping can occur when you’re doing work that your body is not ready for or are pushing your muscles beyond what you’ve been training to do.
Hydration is important, as is keeping electrolytes in balance, but neither is a guarantee against cramping. If you cramp, some gentle stretching and massaging of the affected muscle might help, but it might not cause the cramp to relax right away.
Disappointingly, the study concluded that, “Strong evidence supports EAMC treatments that include exercise cessation (rest) and gentle stretching until abatement” — just what we cyclists don’t want when we are trying to finish a competitive ride. The study also said, “… little patient-oriented evidence exists regarding the best methods for EAMC prevention.”
So we are left with solutions supported by anecdotal evidence. For me, ingesting two or three antacid tablets high in calcium (e.g., Tums) when I feel like I am going to cramp will sometimes head it off, and eating the tablets while actually cramping sometimes seems to cause the cramp to stop. I know of no research that explains this, but the Tums often work for me. Some other riders swear by pickle juice as an antidote. The research cited above did report that one single-blinded study showed that “ingesting small volumes (<100 mL) of pickle juice relieved cramps 45% faster (68.6 seconds) than no fluids and 37% faster (49.1 seconds) than water.” The hypothesis is that the vinegar in the juice triggers an oropharyngeal reflex that inhibits cramping.
Cramping is painful and, as you say, frustrating when it sidelines you during a ride. All of us who cycle would love to have a simple and guaranteed way to prevent cramping while cycling. For the time being, however, staying hydrated, easing back when we are starting to fatigue and getting a good sleep the night before might be our best advance defense. But keep the Tums and/or pickle juice — and maybe a magic wand — in your bike bag or jersey pocket just in case.
Stan Purdum has ridden several long-distance bike trips, including an across-America ride recounted in his book Roll Around Heaven All Day, and a trek on U.S. 62, from Niagara Falls, New York, to El Paso, Texas, the subject of his book Playing in Traffic. Stan, a freelance writer and editor, lives in Ohio. See more at www.StanPurdum.com.
Cayenne pepper seems to work for me. I carry a small vial of it on all my long rides and dab some on my tongue when I feel leg cramps coming on.
In addition to water/electrolyte drinks, tums, salt tabs and potassium seem to help me.
I have had cramps during competitive century rides. It usually happens in the same muscles rather than randomly. I have used K-tape for years as a muscle strain treatment after working out in the gym or other hard workouts. So, I tried using K-tape on the muscles most probably going to cramp during the century rides. Never had a cramp since. The muscles will “talk” to me but don’t actually cramp. This has also allowed me to push harder and not worry about a sudden cramp developing.
The K-tape is novel idea, one I haven’t heard before. Thanks.
I had chronic problems with cramps, until I set a time on my watch to remind me to drink (a luttle or a lot) EVERY 10 minutes.
If you take Statins, they can cause leg pain. So I reduced my dose when competing. But take MY medical advice with a grain of salt (which MAY also be helpful with cramps!).
Once a Rando in my club, who was a Nutrition professor was dismissive of goos, bars and liquids, but she did endorse pickles!
What I found for riding many hours in 100+ degree weather:
• 24 ounces of water per hour
• A Rolaids tablet every hour starting on hour 2
• One Aussie Bite (130 calories) every hour
• Pint of milk every 3 hours
https://www.costcobusinessdelivery.com/Universal-Bakery-Organic-Aussie-Bites%2C-30-oz.product.100206943.html
https://www.rolaids.com/en-us/antacids/extra-strength-tablets
https://www.nutritionix.com/food/whole-milk
Note: If I feel like I’m getting a little jittery / bonk – Drink a pint of milk.
When I was regularly riding really long rides (100, 150, or >200 miles in a day) I tried to hydrate but I also took a gram of salt (salt pill) every hour. That helped a lot but certainly not foolproof. Also try and stay within your limits (sprints aren’t helping!).
I find I get a lot more cramps when I have a lower salt intake. (I know there’s people yelling and screaming about how we should keep salt intake to a minimum, but that definitely doesn’t work for me.)
Cardiovascular research scientist Dr. James DiNicolantonio says that optimum sodium intake is around 3,000-5,000 milligrams per day for most people on non-workout days and around 5,000- 7,000 milligrams on workout days.
Magnesium Citrate (600 mg./day) is a well known preventer of muscle cramps. And, it works for me amazingly well.
Thanks for all the suggestions. Cramping is a common problem, so it’s good have options.