just did a duathlon over the weekend on the 2nd run 1.5 mi into it I got this really bad leg cramp right above my right knee. it felt like a rock hard knot. it was to the point that i could not run or walk for that matter. I had to stop for about 2 minutes before it went away enough for me to continue running. The bike leg prior to it was 18 miles. any idea what caused this? I’m guessing dehydration or maybe I’m just out of shape?
Well, your guesses seem to be on the right track to me. It seems that the better conditioned an athlete, the less cramps like this happen…up to a point…THEN, the incidence of cramping seems to increase in severe weather conditions, unless electrolyte and fluid replacement strategies are employed. So, like you said, you probably aren’t in good condition, yet. But, there is that electrolyte/fluid component lurking in the background…so many people have successfully used so many different tools to fight cramps that I can’t say what is “right”. For me, it’s Endurolytes and water.
I’ll bet its low electrolytes. What was your race distance? Did you use any electrolyte replacement?
the distance was 3mi run, 18 mi bike, 3 mi run. I had 2 small water bottle on the bike. One filled with gatorade and the other filled with water. At the end of the bike leg I used up half from both bottle so that’s about 20 oz of fluid. 10 oz of gatorade and 10 oz of water. Did I needed to drink more?
I used to suffer and to some extent still suffer from the same! During my long rides I used to cramp pretty bad towards the end! I sweat a LOT and I know my electrolyte loss is very high because at the end of the rides I can feel the tiny salt grains all over my arms, face, etc and of course the white line on the shorts!!! I am in better shape now and the cramps have gone away for the most part. I did my first race this year, a duathlon and I rode pretty hard and I felt some cramping on my last run leg, but overall it should get better as you improve your shape. BUT, I should mention, I did change my liquid intake (electrolyte repalcement). I make sure I drink plenty of fluids, for me its 24 to 33 onz/hr. There is this product out in the market called “Electrolyte Stamina” I mix it with regular gatorade to add more electrolytes (and its not just sodium, its a whole range of other salts and minerals in the electrolyte stamina packet) to the mix. So far it’s working fine!!! But then again you have to pay attention to your calories pre-race and during the race.
Good Luck!
you should be able to finish this type of distance with 0 fluid / calorie intake with not much problem, if you are well conditioned and the conditions are not crazy. i’m not saying that is the best thing to do, but don’t go start taking expensive supplements before you check on the following things:
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do you eat alot of leafy green veggies
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do you properly re-hydrate and recover from you regular long workouts
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do you do an extensive amount of out of the saddle hammering on the bike? spiking your power like this on the bike can cause problems on the run, especially if you do not simulate it in your training bricks