I have had some issues this year with Hamstring cramping during Olypic, Half IM’s and IM’s. It is completely crippling when it happens and causes me to walk on the run. I have done the research and there seems to be 2 schools of thought on why it occurs.
Too hard\exertion of effort.
Salt\Magnesium\Hydration.
I agree with the first school but it seems that I cramp on short races like Oly as well as IM’s. Has anyone had similar issues? If so, how did you deal with it? Has anyone used compression shorts to help with hamstring issues? I am already looking into a power meter to help pacing on the bike.
You are missing the school of thought that is probably causing the issues - tight muscles. ART, foam roller, and TP massage. (This is assuming you aren’t completely dehydrated and hadn’t been drinking at all for hours prior to the cramping)
Interesting, I have not seen stretching when doing the research. Do you have any references I can read? I really need to figure this out. Thanks for the help.
I didn’t say stretching. Just personal experience. My calves would cramp from pushing off the wall swimming and everybody said I needed to drink more. Well drinking more didn’t help at all. It wasn’t until I used the tp ball for a few days until the cramping stopped completely. Even about 2 weeks ago I noticed my hamstrings were getting tight because I haven’t been doing my homework and now they are cramping as well. I am sure there is data out if you need it.
“Trigger point is a pain-relief techniques to alleviate muscle spasms and cramping. The therapist locates and deactivates trigger points', which are often tender areas where muscles have been damaged or acquired a re-occurring spasm or kink’ that worsens painfully when aggravated. The major goals are to reduce spasm inducing new blood flow into the affected area. The spasms are partly maintained by nervous system feedback (pain-spasm-pain) cycle.” - not scientific but it is one of its goals
I suspect the electrolyte imbalance…even in 2-2.5 hour events…
Try taking 3 E-Caps just before your race…it’s an easy fix if it works…and rules out salt problems if not.
When I turned 35, I started to have terrible cramping issues in large muscle groups 2-3 hours into an event…electrolyte pills solved the problem easily…
Interesting b\c at IMC i used 6 salt pills on the bike (5hrs). When I hit the run within the first mile my hamstring cramped. It was downhill from there!
My experience with hamstring cramps goes back to the 70s, when I was in college and didn’t consume any calcium (lactose intolerant) at all: I pulled a hamstring when it cramped up in the dining hall one night. I think the two were related.
I much later used to think that it was electrolytes that was the issue, but someone on this forum asked the question: if you don’t have enough electrolytes for your hamstring to function effectively and cramp, why don’t all your exercising muscles cramp at the same time?
I lately thought about when I cramp, and it’s most often during the spring on long training rides. Why then? After all, it’s cooler than summer, I don’t sweat nearly as much, I’m not riding as far as I will later, nor do I go as fast. The answer was simple: I was in worse shape in the spring than in the summer.
I would tend to agree but I am not convinced. I was in the best shape of my life for IMC. Plenty (20+) of 100+ mile rides and multiple 100 miles rides back to back with bricks.
What’s different in training and racing? Intensity of the race pace and the amount I sweat. I am very heavy salty sweater. So I still do not know what my problem is. Is a tight hamstring, salt\electro light imbalance or just too hard on the bike?
I know I am in great shape, I just wonder if I am in too good of bike shape so I am hitting it too hard. Also the difference at IMC was all the hill climbing might have engage hamstring more than usual as I ride in Florida for training. This is really killing my races.
I started the run @ IMC with a hammy cramp practically right out of T2. Don’t often have cramping problems, but have gotten them enough to recognize it was probably just the adjustment from bike to run and going a little too hard too soon. Once I got it worked out, I had several spells during the run where it felt like it was coming back (other leg, too) and I responded by pounding some more water/endurolytes and each time it abated. Could be just in my head, but I swear the caps helped keep further cramping at bay. So, my answer is neither one (overtaxing your muscles) nor the other (fluid/salt depletion) exclusively, but both in combination.
I have just gone trough elimination process for the same problem. I will be able to confirm this tomorrow after another race simulation.
After addressing bike fitness, run fitness, bike hydration, bike pacing, run start pacing, it came down to my race suit and it’s silicone grippers.
I have large thighs and the grippers made it’s presence known but never thought it would promote cramping. It was suggested here I try this suit training as I never did, only raced in it. Sure enough Monday, 2hr ride Z3, 30min run Z3-4 and cramps galore on the run all over the place. I always trained in shorts+top from Desoto but raced in 2XU suit. So I never cramped training before.
Just another variable to visit for you.