Okay, so I have had issues in the past with cramping. Some times it was a hydration problem but when I have raced in events with a lot of hills my legs seem to want to ball up around the inside of my quads. I am a fairly big guy at 5-11 215lbs in the Master Clydesdale group here in NC and I am doing my first 70.3 May 2 so I am looking at anything to avoid cramping in this race. It is a flat course on the bike and run but heat could be an issue. Thanks everyone in advance.
If you are not already taken it in; try taking in salt. I use S-Caps (http://www.succeedscaps.com/main_scaps.html) and they help in keeping cramping at bay. Now you will have to work at what dose works best for you. One an hour works good for me.
Okay, so I have had issues in the past with cramping. Some times it was a hydration problem but when I have raced in events with a lot of hills my legs seem to want to ball up around the inside of my quads. I am a fairly big guy at 5-11 215lbs in the Master Clydesdale group here in NC and I am doing my first 70.3 May 2 so I am looking at anything to avoid cramping in this race. It is a flat course on the bike and run but heat could be an issue. Thanks everyone in advance.
or put lemons juice in your water
Despite all the suggestions to increase your sodium, or potassium, or whatever, there seems to be a good basis for believing that cramps come from working beyond your fitness: you went too hard. Try getting in better condition, or backing off your pace.
Cramping is not necessarily related to electrolytes/hydration. It is more likely caused by unusual exercise loads over extended periods of time, which lead to extreme neuromuscular fatigue, and eventually, cramping. The reason that many people associate cramping with hydration/electrolytes is that, just coincidentally, athletes are sometimes in a somewhat dehydrated state when extreme neuromuscular fatigue occurs.
Now, you’ll find articles/journals with completely opposite viewpoints. Some articles will claim that its all about electrolytes, but my degree is not in exercise physiology, so I’m not necessarily in a position to disprove them. But from what I’ve read in actual controlled studies, hydration and electrolyte levels had almost no correlation to cramps. I choose to believe the controlled studies, but that’s just me.
Choose to believe what you want, but I think the best way to avoid cramps is just to do more long workouts, so that your body is used to long bouts of exercise and the neuromuscular system can make proper adaptations to avoid future cramps. Even if in the end, cramping really is caused by electrolyte issues, then long workouts will still help prevent future cramping. By doing the long work, in addition to the fitness benefits, you’re also essentially practicing in-race nutrition, and learning what your body needs to operate at its optimum levels (electrolyte needs, H2O needs, etc…).
And finally, this is just speculation on my part, but I think paying close attention to form may reduce cramping. Inefficient movement places extra stress on the neuromuscular system, which certainly could contribute to cramping
-Doug
You are selling yourself short if you don’t try SaltStick
http://saltstick.com/
Jo Zeiger also won 70.3 worlds using Salt Stick. Developer is a PhD Pro triathlete.
Nat
2X
I am the sweat monster and train in the blast furnace. 5 years ago there were a lot of cramps and I ingested electrolytes like they were candy. Today, I get half a gram an hour or so from Infinit. No cramps. Hmmmm……
I agree partially with the observation of cramping when pushing out beyond fitness. I have found some relief by using Saltstick (actually 2 of them) because they are in your face on the bike and I need that many at full IM. My worst issue is waking up in the middle of the night and having to bolt out of bed to try and relieve intense leg cramps that have been known to cause me to pass out with pain. I have found that if I drink fluids until I am peeing clear and substantially before going to bed after long training or racing, all is good. For me (280 lbs) I need salt, fluids and progressive training (not more than 10% past previous efforts), along with serious re-hydration and electrolytes after serious outings. I don’t think cramps are just from one thing. Anecdotal, I know but is working out for me after 6 years of this silliness where cramps and blisters on the bottom of my feet are the 2 biggest challenges I constantly face.
Correlation != causation.
2X
I am the sweat monster and train in the blast furnace. 5 years ago there were a lot of cramps and I ingested electrolytes like they were candy. Today, I get half a gram an hour or so from Infinit. No cramps. Hmmmm……
I use Endurolytes, they seem to keep me from cramping when I usually would expect some to come my way.
Good post and I agree 90% 
.
90%? I’ll take it! Just out of curiosity, what’s the 10% that you disagree with?
-Doug
It is more likely caused by unusual exercise loads over extended periods of time, which lead to extreme neuromuscular fatigue, and eventually, cramping.\\
I’m not saying that this is not one of the factors in cramping, especially among Ag’ers. But with well trained athletes and pros, I think it is the opposite…I myself and many others have taken salt and electrolytes during training and racing, where cramping has occured, and had it stop becuase of them. If it was neuromuscular fatigue, there would be no recovery during the event. there are countless stories here also where salt has saved someone during a race, so it is not an uncommon occurence. Among the well trained, I think the higher % is from electrolyte loss, not the fatigue you speak of…Among Ag’ers, it could be as you describe, but I don’t think it is 90%…
2X
I am the sweat monster and train in the blast furnace. 5 years ago there were a lot of cramps and I ingested electrolytes like they were candy. Today, I get half a gram an hour or so from Infinit. No cramps. Hmmmm……
Can someone tell me what “INFINIT” is and where I can get some to try?
Thanks
For myself, the cause of the cramps relates to the timing of my cramps during the race (half IM). I had bad calf cramps once early in the swim - post race (hindsight being 20/20) I realized I way overhydrated the evening before the race. I think I was too dilute. It was a long day. If I start cramping on the bike, I am riding to hard for my fitness. If I start cramping early on the run I blame it on biking too hard. If I cramp later in the run it is usually nutrition.
I like to wear a HRM during half-IM to learn what I did wrong/right. I will look back at my HR data & nutrition intake post race. After 7 or 8 halfs I am still learning. The times I have actually backed off the pace because my HR was too high on the bike, I did not cramp until late in the run (mile 10 or so).
I use Infinit for nutrition on the bike. I will use the on-course nutrition for the run with the addition of my own Lava Salts. All in all, cramping can be tricky to figure out!