PREVENTING CRAMPS WHEN CYCLING

Even the greatest, fittest, healthiest most experienced rider can get leg cramps. 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 fall 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.