In the last two 70.3s I’ve done, in the first 1/2 mile coming off of the bike either my quads or my hammys have also fully locked up. In one race, I was able to slow my pace and slowly loosen them up, but in this last race my quads almost complete locked up and it took a couple minutes to stretch them out before I was able to run again. Both races were solidly hotter than my training, but in both races I was able to finish the run without cramping again. Both bike and run sections were hilly and challenging. I do lots of brick workouts, but the transitions are never as fast as in the race (due to obvious logistical issues).
I cannot tell if this is a simple electrolyte issue and I need to change my fueling for the bike. Or if I’m not prepping my legs in the last bit of the bike for a quick transition to running. Thoughts?
In my experience, cramping is more of a sign of pushing too hard coupled with a sodium deficiency. I’d guess that you were dehydrated and pushed too hard on the hills
I’ve been battling this for years. Ive tried every ‘nutritional / electrolyte / pickle juice’ trick in the book. Only thing that has ever worked has been to force myself to push way easier on the bike. Literally had to feel easy on the bike the whole time. Thats the only time I made it through a 70.3 run without leg cramps.
In the last two 70.3s I’ve done, in the first 1/2 mile coming off of the bike either my quads or my hammys have also fully locked up. In one race, I was able to slow my pace and slowly loosen them up, but in this last race my quads almost complete locked up and it took a couple minutes to stretch them out before I was able to run again. Both races were solidly hotter than my training, but in both races I was able to finish the run without cramping again. Both bike and run sections were hilly and challenging. I do lots of brick workouts, but the transitions are never as fast as in the race (due to obvious logistical issues).
I cannot tell if this is a simple electrolyte issue and I need to change my fueling for the bike. Or if I’m not prepping my legs in the last bit of the bike for a quick transition to running. Thoughts?
This may not be relevant to your situation. I’m a heavy sweater and I sweat really salty. I was experiencing some severe cramping in my quads and calves after both a swim and bike (in training) about a year ago, and I kept thinking it was either dehydration or electrolyte loss. I’m now almost entirely certain that I was overhydrating and causing a bit of hyponatremia. I’m not nearly as aggressive now about pushing fluids and I’ve not experienced cramping since.
I used to have exact same problem but worse than yours. Have you tried HotShot or Cramsaway?
After taking them, I don’t have the problem anymore.
I buy a box(dozen) of HotShot every so often and make sure it’s available all the time.
Crampsaway is expensive so I use it as a last resort. I also carry mustard packets too and they work.
This is what led to my DNF at IM Texas in 2014. Legs locked up so bad I was on the ground for 30 minutes and didn’t stop til I got fluids in the med tent.
Combo of issues.
Dehydration - the tested my mineral levels and they were fine, simply dehydratedI tend to suffer exercise induced muscle cramps. The longer you go and keep firing the muscles, the bigger the risk of locking up. Can be mitigated with training and supplements.I use Hot Shot (https://amzn.to/2VOnb64) before the swim, T1 and on the bike for 703 to 140.6 distance. I cut it off and switch to Gatorlyte (https://amzn.to/2YB1oMc) in my drink about an hour before T2 to avoid GI issues from Hot Shot.
Since then fitness is my only problem reaching my goals.
I used to have the same problem until I started riding within my abilities.
Yep.
I’ve also tried the hotshots mentioned in the other posts. They sent me a bunch of them for free when they were in Beta. Never did a thing for me, had some of the worst race cramps ever while using it…
Keep testing your power limits on brick workouts up to the point of failure, then back it down a little. So if you feel great at 180 watts, but you can’t run off the bike at 200watts, back it down to 190. Keep track of what works and what fails.
If I am expecting an extra hot day, I put a scoop of salt in my water bottles to help with cramping too.
I am an expert in this area.
4.5.7
There were times I would cramp so badly on the bike I would seriously fall off; the marathon would be a death march.
You need to figure out your nutrition and salt.
I have found that a mix of pickle juice and BASE salt will resolve this issue. But it is a process of trial and error.
I would tend to agree with you here…I sometimes have this issue in shorter course when nutrition played no factor…just firing the legs too hard for too long.
