I recently finished my first HIM and know I went to hard on the swim and bike. I ended up walking the last 6 miles of the run. My hydration and nutrition were OK I simply pushed the swim and bike 10 - 15 BPM higher than I trained for. I just got caught up in the moment. This was my second triathlon so I learned a valuable lesson.
What are some things to try when you get leg cramps? I tried stretching briefly, but this did not offer any relief. I tried stretching my hamstrings, but then my calf and toes would cramp. I used Endurolytes during the race one every 30 minutes same as training. I tried adding more as the race and cramps progressed, but this did not help at all.
I did not have any stomach problems, my cramps were contained to my legs.
I just take it a bit easy when I feel cramps and drink some extra + electrolytes. Attempts to stretch usually helps the cramps - but triggers new cramps on the oposite side as you described.
I also avoid unusual movements/stops, just keep going a bit more easy. Had some cramps during the bike in my last 2 IM’s - slowed a bit down and was able to complete the race without any walking, in time for the Kona-slots.
First off congrats on your first HIM. Obviously you are learning lessons for your next one. Now are you sure you drank enough fluid? Considering your elevated heart rate on the swim and bike I would guess not. When you are working harder your going to burn more fluid and 15bpm is a big jump. Also have you ever trained as long as your finish time before? I’ve recently realized I needed to about double my fluid intake on long runs. By doing so my long runs went from a death march and only 16 miles one week, to 20 miles and questioning why I am not running another 5, the next week. Obviously I didnt build that much fitness in a weeks time. Also if I do my long rides with friends, 5-6 hours feels easy and I could them on 3-4 bottles of fluid. But with them we are riding slower and drafting. When I do them alone at my pace I need more like 5-6 bottles to be able to get off the bike and run. Usually when my legs are cramping and salt tabs arent working, it’s because I didnt drink enough, you need water to pass those electrolytes through your body. Unfortunatly it takes a little while for your body to absorb the fluid and use it so that’s why it’s so important to make sure you drink enough on the bike. You burn alot on the swim and you need to make sure you have enough for the run. You can’t just hit up an aid station and expect the cramps to go away. Maybe 3-4 aid stations later your legs will feel better but then in a HIM the race is almost over.
I think you analyzed your problem perfectly: you went harder than your body was used to in your first race at the HIM distance. We’ve all been caught in this situation at one point or another. All I do is ease up, try some light stretching (which is harder to do on the bike) and hope the cramps will subside so I can resume my race pace. If not I will resign myself to finishing the race at a reduced pace and, while finishing the rest of the race, promise myself to train harder so it doesn’t happen again.
I’m glad tribiker brought up the train harder part. I think I need to spend more time training at the higher HRs and still stick to a conservative race day HR plan. I followed a 20 week full IM plan for this Half so I’m certain that it was not a lack of training hours. I did not have any GI issues so I’m thinking the nutrition was OK. I just never pushed my HR during the training for any extended period of time. Do you guys incorporate long sessions at elevated HRs into your training plan?