Avoiding Cramping
By Joshua D. Powers
February 2006

Cramping is one of those things that can ruin a ride or event regardless of your level of preparation or the season. Many people are less likely to cramp during the winter months; however, it’s not as uncommon as many might think. Given the base rides this time of year tend to be on the longer, less intense side of things you’re probably less likely to feel like you need to drink. The reality is the air is drier and if you’re like many cyclists you’ve overdressed and are probably sweating more than you might think. Because of this, proper hydration is something to keep in mind in all seasons.

If you’re prone to cramping during the summer you are in the winter as well. Obviously there are certain things that will predispose you to muscle cramping. Overtaxed or overly fatigued muscles are prone to cramping, as well as injured muscles, or muscles exposed to extreme hot or cold temperatures. Dehydration and electrolyte imbalances of sodium and potassium are the most common causes. Most Americans consume ample quantities of sodium in their normal diet but deficiencies in the minerals magnesium, calcium, and phosphorous play a supporting roll in the cramping as well. Simply increasing your intake of fruits and vegetables will usually take care of any mineral imbalances.

When you cramp your first response should be to massage the muscle. Flexing the antagonist muscle group gently against the cramping force also will help. For example, if you get a cramp in your quadriceps try to flex your hamstring to bend your knee slowly. Over the period of an hour after the cramp is alleviated, drink more water than you think you need.

Proper hydration will go a long way in preventing cramps. Staying away from caffeine will also help since caffeine is a natural diuretic and will cause you to loose excess water through urination. If cramping becomes a constant problem there might be a greater underlying reason and you should seek medical evaluation.

Joshua D. Powers
BS Exercise Science
USAC Certified Coach
Professional Cyclist
Coach of Destination Cycling’s 2005 Destination Challenge Team Captain Kevin Mahaney

2006 Training Articles:
Base Training
Recovery
Avoiding Cramping
Improving Power to Weight Ratio

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