For all you triathletes out there,
I’ve been having problems with leg cramps, specifically calf, during my swims and sometimes on the bike. The most recent case was yesterday during an Olympic tri. I felt fine until I stood up at the end of the swim. The front of my lower leg immediately cramped followed by my calf. Has anyone else had this problem? Any information or help is tremendously appreciated as I am training for Ironman Florida this year.
Archer
2 very common reasons are dehydration and loss of electrolytes/minerals. Does this happen in training? People very often underestimate the amount they sweat during a swim. Be sure to hydrate well before and after.
It does happen occasionally when i’m training, but the worst cases have come in the last couple of races i’ve done. the worst being during the swim of a 1/2 ironman. i had to roll onto my back and try to massage them just to finish the swim.
Make sure your prehydration includes enough sodium.
It’s my understanding that calcium and potassium are what keep you from cramping. I’m a person that doesn’t eat dairy so am not getting as much calcium as other people. problem? I try to supplement but maybe am still not getting enough.
I’m a person that doesn’t eat dairy so am not getting as much calcium as other people. problem?
I think so. I’m in the same boat (almost no dairy), and until I started taking a Calcium/Magnesium/Potassium supplement, my calves, shins and feet would cramp up every swim right around 1 mile, and on most runs longer than 3 miles. I once got quad cramps after an easy 5 mile run that were so debilitating I was cursing myself for not taking my cellphone. And I was only 1/4 mile from home! After starting the supplement - no problems. No cramping in the legs or feet whatsoever.
-Zo
Part of the problem with cramping during swimming is that your calves are not use to extended periods of pointing your toes. A lot of that goes away with use, but calcium, potassium and to some extent magnesium and manganese are all related to cramping. Sodium has very little effect on cramping. Excessive supplementation can cause other problems, so be careful with that.
I have the same problem. I cramped in a a tri swim last year that almost ended my day and hugely effected my bike split. At Keahou a few weeks back I was right on track for my target when I cramped on the bike with six miles left to go. Destroyed my run split. Really frustrating when the core strength is still there and you can’t perform. I use electrolytes and hydrate very well. I also sweat a ton when its hot outside, often white.
I always thought yoga might help but not sure which discipline would be appropriate. I’ve never tried Calcium/Potassium supplements and will ASAP. Not much help here, but I’m in the same boat.
Zo,
that’s about when my cramps start in the swim, 1 mile. it was so bad during the 1/2 IM my feet cramped and my calf. there was no way to bend to relieve either. is the calcium, magnesium, potassium supplement one pill? if so where did you get it?
I absolutely had the mental strength and will yesterday but was so frustrated that it ruined the day and the race.
Yeah I learned in Hawaii, as I was walking/stumbling down a long rolling hill I should have been flying down, that when your legs cramp it is no longer a will power issue. There was nothing I could do and I was getting passed left and right…infuriating.
Zo you still around? Who makes that Cal/Mag/Pot supplement?
Not all cramps are nutrition based, though most are. Dan E. wrote a good article on here some time ago about nueromuscular fatigue/weakness.
http://www.slowtwitch.com/mainheadings/coachcorn/neuro.html
Near the end he thinks that neuromuscular fatigue leads to an increased consumption of glucose, which could lead to a state which would induce cramping. It’s still nutrition based, just a different cause than say, I didn’t drink enough water? That probably isn’t the case in the swim though. Maybe it’s inflexibility in the ankle/achilles area?
I would think that if you became stronger on the bike in training, then your calves would be used to it for the ride, thus resulting in optimal performance and no cramps?
I’ve cramped for years, usually on the run, as a result of running too fast out of T2, or from not consuming enough on the bike. It just takes experience to figure it out.
thanks coach. that’s alot of good information.
Sorry Archer - here it is:
http://www.country-life.com/moreinfo.cfm?Category=1&Product_ID=166
I get it at Whole Foods Market, but it’s a pretty common brand. I generally take one a day with breakfast, after the morning run. However I’ll take another in the evening before a hot/long day, which would make the full dose.
Note that getting TOO much Calcium can encourage kidney stones. YOUCH.
-Zo
Here’s on from Google - I’ve never used it
Thanks Zo. I’ll get to Whole Foods today.
I had a roommate that got a kidney stone once, couldn’t sit or lay down. He was extremely uncomfortable and eventually went to the hospital because he didn’t know what the pain was from. I’ll say no thanks to that.
I have had cramping problems on long swims (in training and in races) and in half-iron race runs and marathons. However, I started taking Endurolytes by Hammer Products before the swim and all through the run. I have had no serious cramps since then.
thanks shredder,
i’m looking for aplace to get it near me.
It’s also available by mail order from www.hammergel.com. Good luck.