Even the greatest, fittest, healthiest most experienced
rider can get leg cramps. On September 29 2014, a cycling news headline read: “Cramps Costly for Cancellara at Ponferrada
Worlds”. This article by Barry Ryan,
ran on September 29, 2014. Dropping out of a race or posting “absent” can be
devastating for any rider. The medical
and sport community will tell you there is no single solution to prevent leg
cramps. We do know however dehydration is one of the major contributors. Staying
hydrated is mandatory in any sport or exercise program. Cycling in Oklahoma’s
steamy afternoons and evenings makes it even more important.
It is suggested cyclist keep a diary of where they were
riding, the surface, time of day, and weather conditions when they cramp the
most. Ask yourself these questions, do you cramp when riding a certain bike,
when seat and pedals are positioned in a certain way – is it always the same
muscle that cramps? Many cyclist have
discovered keeping a diary helps them identify specific muscles or muscle
groups requiring additional stretching, enabling adjustments to training
programs.
Stretch training is one way in which to reduce cramping. Year
round stretch training increases range of motion, builds and supports the core
and increases muscle efficiency. Biomechanically
speaking, the “cycling muscles” are muscles that act at three main joints; the
hip, the knee, and the ankle. These joints allow you to turn the cranks on your
bike in a smooth and efficient manner. Weight training, resistance training and
off-bike training such as hiking, walking, running, swimming or aerobics on a
regular basis improves muscle function. Hiring a certified USA Cycling Coach to
work with you provides the guidance and support needed for a successful
training program.
Knowing your threshold is important. More importantly is
listening to your body. Pushing yourself beyond what your muscles and core can
handle can lead to cramping and permanent muscle damage. Professional cyclist use
a “cycling threshold test”. Whether you regularly work with a cycling coach or
not, working with a certified coach for a “cycling threshold test” can make a
world of difference. The more you know and understand about your body, the more
successful a rider you will be.
In addition, maintaining stress levels, avoiding overtraining,
resting after workouts, eating healthy, avoiding drugs and alcohol, applying self-discipline
and self-motivation, proper bike fit and being open and honest with yourself,
your coach and your fellow cyclist are additional ways in which to avoid
cramping. For more information on cramping contact USA Certified Cycling Coach
Buster Brown, at Bixby Bicycles.
