Tips for Preventing Cramping
Too Much, Too Strenuous, Too Soon
- Simply put, if the muscles are not ready to take on the workload being asked of them, cramping is oftentimes one of the by-products.
- SOLUTION: Gradually increase the duration and intensity of your workouts intelligently. If you overload the muscles via too much duration and/or intensity too quickly, not only can cramping occur, so too can injuries. Build up the volume and intensity gradually, and you'll minimize or eliminate the potential for both cramping and injuries.
Improper Fluid Intake
- If you don't drink enough water/fluid throughout your workout and throughout the day, you will find yourself in a state of dehydration, with cramping as one of the potential unpleasant side effects. Conversely, if you overhydrate you will most likely suffer the same fate by overly diluting your blood level of electrolytes (aka dilutional hyponatremia).
- SOLUTION: During your workouts we suggest a fluid intake of 20-25 ounces/hour, plus or minus 3-4 ounces based on your body weight, the weather conditions, and how well or poorly you're acclimated to those conditions. Throughout the day, in addition to what you consume during the training session, we suggest a fluid intake that is equivalent to 0.5 to 0.6 of your body weight in pounds. For example, a 160-lb athlete should aim to consume 80-96 ounces of fluids daily, in addition to what he/she is consuming during the workout.
Looking for more information? Check out these articles:
Carbon Repairers have you Covered
Common Riding Questions
Crossing Train Tracks
Riding in the Rain
Road and Racing Tips
Cleat and Pedal Installation and Care
Safety Tips for Biking in Washington