For such a common occurrence it might surprise you to know that the exact reason for cramping is still unknown. However, by ticking a number of boxes, you should be able to minimise its effects on your riding.

Hydration and electrolytes

Many people blame inadequate hydration or electrolyte levels for their cramping and, although some studies have shown that consuming a 6% carbohydrate sports drink can help prevent them, other studies have failed to back this up and, recent work with Ironman triathletes found no link at all.

Going too hard

The most likely cause of cramping is a sudden increase in exercise intensity. So, if you ride harder or longer than you are used to or capable of, you can expect to cramp.

Night time

However, it is not only on the bike that you can suffer from cramps. Night cramps are a painful and common phenomena. As these cramps are happening when you are lying in bed, exercise intensity can’t be the reason for them.

Solutions

If you are regularly suffering from cramp on or off the bike, we would suggest a covering all the bases approach.

• Ease back on your pace and/or distance. Check you Functional Threshold Power (FTP) or Functional Threshold Heart Rate (FTHR), find your training zones and ride strictly to them. If you are out for a long ride this should mean spending the majority of the time in Zone 2. Don’t suddenly increase time, distance or climbing. Follow a structured training plan that builds in a gradual progressive way like the British Cycling Training Plans.

• Take on fluids containing electrolytes continually throughout your ride. Even in cooler conditions aim to take on 500-750 ml per hour.

• Anecdotal evidence suggests that stretching can help to alleviate cramp and that regular stretching can help prevent cramp in muscles that are prone to it or that have previously been injured. Stretch regularly using this routine from Phil Burt, Lead Physiotherapist with the Great Britain Cycling Team.

• Some studies of long term sufferers of cramp have shown magnesium supplementation to be helpful. Eat foods rich in magnesium and calcium and, if necessary, consider magnesium supplementation.

• Check your bike fit. If your position on the bike isn’t correct, you could be putting unnecessary load on certain muscle groups and causing them to cramp.