OK, I suspect that there will be several threads already searchable on this topic, but another one won’t hurt…
I allways cramp on the run in an IM. Maybe half of the time at HIM too. Sometimes even during shorter events, but that’s rare.
I thought that it would be a good idea to start a thread where we could gather all tips, experiences, and possibly scientific evidence on what works when it comes to preventing cramps.
What have worked for you? What does science tell us?
If you are drinking a lot during these races (which you should be) then perhaps an electrolyte supplement would help–I have found 2-3 Eunduralytes per hour of a long course race does the trick…
I don’t know what science says, but here’s my take:
IM CdA 2010, and I’m in the shape of my life. Very sharp, final three weeks each taper workout better than before. I had 8-11 weeks in a row of 250-300 miles on the bike including a 4-5 hour bike every Saturday and a 3 hour bike every Sunday and a 2-2:15 run once a week. I trained hard, I trained in the heat of the summer. I never cramped.
Fast forward to CdA… 90 miles on the bike and I’m struggling, and suddenly WHAM!!! I start cramping hard in my legs. Lightning bolt debilitating cramps. I had been drinking my sports drink, taking salt tabs, gels, etc. Never had I experienced that before in training. I still have an hour to go, and not only am I wondering if I’ll finish the bike but I’m way unsure about the run.
So, I immediately throw all the water off my bike (one bottle) and load up on Gatorade. I finish my salt tabs. I take extra gatorade from the aid stations. I didn’t jam my stomach up, but I definitely took in more than I normally would at 90 miles in. Also, I slowed down to help the stomach, not that I had the choice with all the cramps.
I hit the run and the legs are all cramped up, and the hammies start to twinge. I fear the worst. But, as I kind of hoped and thought, things started smoothing out and the cramping went away. Change in position and working muscles probably helped. I ran easily after that, smoothly making my way through the first 10k. Because I biked easier that I might have normally, I still felt very fresh. I was able to push for the first time in many Ironmans. So, I started pushing, holding a pace I thought I could suffer through for the final 20 miles. I was doing very well from an energy perspective, but how quickly I forgot that I barely finished the bike. I started going back to water at the aid stations. By mile 16 I was feeling very sluggish, by mile 18 I was vommiting violently, with so much force that my whole body started cramping. It was all I could do to get to the next aid station. Cramps everywhere, even stomach muscles and hands and feet. More gatorade and salt, eventually coke, and I finished.
Moral of the story: first, I never should have pushed on the run like that, and I never should have taken in water as long as my stomach was fine and I wasn’t thirsty. second, how did i get in that situation in the first place? probably too much water the week before the race. Also, only certain muscles cramped. Solution? don’t drink as much water the days leading up, drink sports drink and salt tabs. Finally, do the math. Balance calories, ounces of fluids, and sodium levels and find the right mixture that you need and the bottle set up on your bike to make it happen logistically.
Fast forward to my next IM. Under prepared, hot as shit, sweating my ass off. Different strategy, no cramps.
What does science tell us?
Don’t override your fitness level in races.
I have never tried it, but a former coworker who was in the military said a cap full of vinegar was what he learned to do when he was in the army.
What does science tell us?
Don’t override your fitness level in races.
Damn! That was my main plan for reaching PB 
In my last race (HIM) I tried the “pinching your upper lip strategy”. I had cramps through the whole race but actually managed a PR with a race best run. I doubt it was the pinching that made it, but anything is worth trying, right?
Maybe I’ll try the “vinegar strategy” next time…
Use to cramp on the run in ALL my races. Started using Gatorlyte last year (electrolyte mix from gatorade…buy at GNC). Did 3 Olympics and 3 HIMs last year and didn’t cramp once. All races except 1 in the Texas heat.
So far nothing has ever worked for me. Once I cramp I can take in lots of salts or gels or electrolyte drinks or whatever. Nothing matters. I feel like I’m the Cramp King. I suppose I’m not, but I’ve yet to ever see anyone cramp in a race the way I have. I’ve writhed on the ground for 15 minutes, unable to stretch out cramps because stretching one side contracts the other side so no matter what, the cramping happens.
Two things seem to play a role in cramping for me: 1. Racing too hard. 2. Heat.
Unfortunately this really doesn’t explain everything. The Cramp King here has cramped (more than once) during the swim portion of a triathlon. There’s little chance my fitness level or heat are affecting me that much that early in a race. Nor am I likely to be underhydrated or lacking salts or carbs so soon.
I just f*&%ing cramp easily.
I think genetics must play a big role.
I’m still working on it though. My newer approach is LOTS of stretching (for me). Also I plan to get ridiculous with the energy/salts/sport drinks the days leading up to a race, just before the race, and during the race.
What does science tell us?
Don’t override your fitness level in races.
Damn! That was my main plan for reaching PB
That is my motto go all in or go home.
Either I am bringing home medal or bringing home a crushed ego. I heard one guy say last week “did you Bmanners it?”
I am the “Tin Cup” of triathlon. :0)
The Cramp King here has cramped (more than once) during the swim portion of a triathlon. There’s little chance my fitness level or heat are affecting me that much that early in a race. Nor am I likely to be underhydrated or lacking salts or carbs so soon.
I’m willing to bet you cramp in the swim in races due to not training like that: do you do similarly long swims in open water with/without your wetsuit in practice? Just keeping your toes pointed without pushing off a wall every twenty seconds can bring on calf cramps.
It’s obviously not hydration or salts or carbs, isn’t it?
The Cramp King here has cramped (more than once) during the swim portion of a triathlon. There’s little chance my fitness level or heat are affecting me that much that early in a race. Nor am I likely to be underhydrated or lacking salts or carbs so soon.
I’m willing to bet you cramp in the swim in races due to not training like that: do you do similarly long swims in open water with/without your wetsuit in practice? Just keeping your toes pointed without pushing off a wall every twenty seconds can bring on calf cramps.
It’s obviously not hydration or salts or carbs, isn’t it?
I don’t swim in a pool all summer. I hate swimming in the pool. I hate the walls, the utter boredom of a black stripe. I swim only in lakes in the summer, with and without wetsuits.
Interestingly I exhibit the opposite effect you claim. For me, pushing off a wall causes my toes to cramp more quickly than in the open water.
I DO think though, that I need to swim harder in training. I’m such a poor swimmer that I focus only on distance, on just trying to complete the distance. I tend to go slowly so I can complete the workout. I probably need to do more speed work in the pool.
HA HA. That actually made me laugh. The concept of “speed in the pool.” Truthfully I have only one speed: Last Place Slow.
The Cramp King here has cramped (more than once) during the swim portion of a triathlon. There’s little chance my fitness level or heat are affecting me that much that early in a race. Nor am I likely to be underhydrated or lacking salts or carbs so soon.
I’m willing to bet you cramp in the swim in races due to not training like that: do you do similarly long swims in open water with/without your wetsuit in practice? Just keeping your toes pointed without pushing off a wall every twenty seconds can bring on calf cramps.
It’s obviously not hydration or salts or carbs, isn’t it?
I don’t swim in a pool all summer. I hate swimming in the pool. I hate the walls, the utter boredom of a black stripe. I swim only in lakes in the summer, with and without wetsuits.
Interestingly I exhibit the opposite effect you claim. For me, pushing off a wall causes my toes to cramp more quickly than in the open water.
I DO think though, that I need to swim harder in training. I’m such a poor swimmer that I focus only on distance, on just trying to complete the distance. I tend to go slowly so I can complete the workout. I probably need to do more speed work in the pool.
HA HA. That actually made me laugh. The concept of “speed in the pool.” Truthfully I have only one speed: Last Place Slow.
I stand corrected, and what you say about yourself is consistent with everyone who cramps on the bike or run: you outrace your training.
“I feel like I’m the Cramp King. I suppose I’m not, but I’ve yet to ever see anyone cramp in a race the way I have.”
Well, you have never raced with me then.
I cramp all of the time as well and I think it is triggered by different reasons as opposed to many that believe with certainty that it is electrolytes and those that believe with equal certainty that it is trying to perform beyond your training. I can recall numerous occasions where it was almost certainly electrolytes and others where it almost certainly was trying to ‘overperform’.
Example for electrolyte depletion - 60 mile 3 1/2 hour long bike ride in 85-90 degree temps with a high sweat rate. It’s hard for me to avoid losing a few pounds on one of these rides (150 down to 146-147) even drinking my Infinit electrolyte mix every time I think about it. Frequently, I fight cramps for the last 15 miles even on long, slow days and after the ride I will get cramps in all sorts of muscles like the arches of my feet, forearms while I am drying after shower, fingers while I am shaving, etc. Clearly, these muscles were not over used. My calf muscles will involuntarily spasm for a few hours after a ride while I am sitting on the couch even though I have moved my cleats back to unload my calves while on the bike in an attempt to alleviate that problem. It helped…some.
Example for overperforming - On the local bike shop ride, I try to hang with the young studs on short, 200’ climbs and then stay with them at the customary sprint point only to get sudden, hard, cramps in my quads. This, in 50 degree temps where I am hardly sweating at all and the whole ride is only 30-35 miles long.
As far as I am concerned, there is more than one way to get cramps although the issue has been hotly debated on this forum by the usual group of STer’s that know everything. And if you want studies to back up one theory or another, I can tell you that there are studies that support both. I’d say your comment about genetics has something to do with it too, just to add a third aspect to the cramping problem.
Greg
I’m assuming you mean muscle cramping and not stomach cramping. My understanding is that cramping can occur from any or all of electrolyte depletion, dehydration, and overexertion. Figure out which is yours, look for signs of it coming on, and address it. I have a training buddy who would always cramp at the end of our rides. For him, he figured out it was electrolyte/salt depletion. he experimented with endurolytes and s-caps and finally found what worked for him. He could sense when he was in a state when a cramp would be coming on soon and he would take endurolytes and has been able to prevent cramping ever since.
I’m assuming you mean muscle cramping and not stomach cramping. My understanding is that cramping can occur from any or all of electrolyte depletion, dehydration, and overexertion. Figure out which is yours, look for signs of it coming on, and address it. I have a training buddy who would always cramp at the end of our rides. For him, he figured out it was electrolyte/salt depletion. he experimented with endurolytes and s-caps and finally found what worked for him. He could sense when he was in a state when a cramp would be coming on soon and he would take endurolytes and has been able to prevent cramping ever since.
Yep, muscles. And yes I’ve been experimenting and experimenting. Just haven’t found the magic formula yet.
So far nothing has ever worked for me. Once I cramp I can take in lots of salts or gels or electrolyte drinks or whatever. Nothing matters.
When electrolytes are the source of the problem, I think you need to be taking in the salts long before the cramping starts. I’m guessing you meant that you were taking them already, I just wanted to be sure.
So far nothing has ever worked for me. Once I cramp I can take in lots of salts or gels or electrolyte drinks or whatever. Nothing matters.
When electrolytes are the source of the problem, I think you need to be taking in the salts long before the cramping starts. I’m guessing you meant that you were taking them already, I just wanted to be sure.
Yeah I take them from the beginning of the race. I can also sense cramps coming on and take more, except, of course, when I cramp on the swim.
Having said that, I’ve never just went overboard on the salts and gels. Maybe I just need to do that. Maybe I’m the type who needs salts and gels every 30 minutes, along with copious amounts of sports drinks. Maybe I need to REALLY load up before the swim, and even days before the event. I don’t know.
The Cramp King here has cramped (more than once) during the swim portion of a triathlon. There’s little chance my fitness level or heat are affecting me that much that early in a race. Nor am I likely to be underhydrated or lacking salts or carbs so soon.
I’m willing to bet you cramp in the swim in races due to not training like that: do you do similarly long swims in open water with/without your wetsuit in practice? Just keeping your toes pointed without pushing off a wall every twenty seconds can bring on calf cramps.
It’s obviously not hydration or salts or carbs, isn’t it?
I don’t get this, but yet I do. I don’t get how you can cramp during the swim, yet I do regardless of the race distance. I did a 1/2 IM last month and it’s not my calves but my inner thighs that cramp (every time). Same thing with every race I’ve done, wetsuit or no. Olympic distance to 1/2.
After I get on the bike, they all go away. I don’t get it. (But it really worries me going into a full IM next month. I might add that I never cramp in my training swims.)
My wife had a lot of trouble with cramping in recent years and has pretty much solved it with Recovery E21 capsules. http://blog.recoverye21.com/tag/recovery-e21/
A bit pricey but worth it for her. She was using Endurolytes before that and they were not nearly as effective.
While I don’t doubt that in many cases cramping is caused by attempting to exceed your fitness level there’s more to it than that. My wife did all kinds of crazy ultra endurance stuff a couple of decades ago, extreme distances in super hot temperatures, you name it. And not at slow paces, either. I don’t want to get any more detailed than that as I want to preserve her anonymity. During this time I’m sure that on a number of occasions she exceeded her fitness level in competitions but cramping was never a major problem.
Flash forward a couple of decades and two kids later, and cramping became a major problem for her that interfered with her ability to compete in events that are tremendously tamer than what she used to do. Something about her body changed in that time. I’d also note that her mother has a lot of trouble with cramping so perhaps there’s a genetic component.
I hate to sound like a shill for a commercial product but this particular one is working quite well.