Despite cramping being a relatively common occurrence for cyclists, the causes of cramping and strategies to prevent them are often misunderstood.
Cramping is a complex phenomenon resulting from multiple factors occurring under fatiguing conditions. Because there is not one specific mechanism or situation that will result in cramping, it's often difficult to predict, replicate, or prevent. Athletes often go down one path of correction at a time (hydration or electrolytes or pickle juice/shots) in an attempt to prevent cramping, but a successful strategy requires a more high-level and comprehensive approach during training and on event days.
Fatigue or one of the many factors that contribute to fatigue can also contribute to cramping. The mechanisms underlying muscle cramping are likely related to nerves involved in muscle contractions and the central nervous system. Inadequate training or preparation relative to event day effort is one common scenario for cramping. This could be due to the higher race day intensity, duration, or both. Improper technique or position on the bike and overpacing could also result in muscle overuse, excessive muscle fatigue and pain, which could all contribute to cramps.
Cramping also becomes more likely when other stressors become factors on race day, such as inadequate sleep, inadequate carbohydrate intake, excessive caffeine use, heat or humidity, dehydration or hyperhydration, anxiety, or any combination thereof. The complex part is that any of these factors in any combination can lead to cramping, but the factors can vary by individual, environment, and race setting/situation.
Using race simulation during training is an excellent way to learn about our physiology and to prepare our bodies for race-specific stressors. Some areas to focus on include:
working on fatigue resistance during training
doing dynamic workouts instead of only steady state intervals
refining your hydration and carbohydrate intake strategy
training in event-like conditions (course and environmental conditions)
training adequate duration and intensity
practicing race starts and finishes
heat acclimation
biomechanics and bike fit
race day cooling strategies for hot weather conditions
No one ever said performance was easy! The body and all the physiological factors that contribute to performance are complex, but addressing the items above will greatly increase our odds for performing well without cramps.
At BaseCamp, we believe that every cyclist has the potential to achieve greatness, no matter where they start. Our mission is to create a community-driven training environment where cyclists and triathletes of all levels can train together, support each other, and grow stronger, faster, and more confident in their abilities. Our cycling training programs are expert driven and tailored to your needs. Whether you're a seasoned pro or just getting started, BaseCamp is where you belong.
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