Acute Muscle Cramps when racing

Miss Giggles

Hey all,

I know there are alot of posts on muscle cramping and stitches. Just wondering if anyone has come across a miracle cure... Or in the event that hasn't happened whether anyone has any race advice - prevention and/or treatment.

I have just started doing triathlons (sprint distance). I have done two so far and am suffering severe muscle cramps on the run. Right hand side mainly and just under the rib cage. I am cramping immediately after coming off the bike.

I drink about 500mls of water on the morning of an event and eat a good few hours before the race. On my first triathlon I drank about 500mls of electrolytes on the bike and ate a power bar. On the second triathlon I had a caffeine gel and about 250mls of water (most of which I didn't swallow) on the bike.

Other factors that may have implications are that I seem to take in alot of water on the swim and also have an extremely sensitive stomach.

I don't cramp when training even when I do a bike to run session.

Just wondering if anyone has had the same experience and has any advice either to prevent the cramps or what to do in the race when I cramp?

Any help hugely appreciated...

Spudmonkey

Hey Miss Giggles,

I suffered badly from them the weekend as well (at Gaelforce) and I think it was down to how hard I pushed myself during the race. I didn't have cramps in my stomach but my calves. I was well hydrated before and during the race also so it wasn't this

I'm assuming this was down to the fact that I pushed myself harder during the race than I ever did in training. Was this the same for you or do you make your training as tough as the race itself?

Miss Giggles

Hey spudmonkey (like the name!!)

I push myself a little harder in race setting but not enough to have made that much of a difference I would have thought. I have done a massive amount of reading on the subject today as really don't want to have to contend with this as a permanent aspect of racing!

A couple of pointers:
1. Magnesium and calcium have been linked to muscle contraction and relaxation function so an additional supplement may help.
2. Dehydration is one thought to be one of the main causes - consumption of electrolytes will assist. However, this is not fully supported due to the fact that the cramping is localised rather than generalised.
3. Muscle fatigue - the general consensus appears to be that this is the main cause for cramping. Additional stretching and core work will help.
4. Breathing. Deep breathing to ensure that the diaphragm gets stretched fully.
5. Relaxing. Muscle spasms caused by tense muscles on the transititon from bike to run.

Am going to try a several pronged attack to combat this!!

Let me know if you come up with anything!!

airscotty

The only thing i'd add would be to practice exactly what you do in a race in training. Eat and drink the same thing/amount and do some tough bike intervals then go straight into a run with the first km at race pace or above. You should be feeling the same off the bike as you would in a race and have eaten n drank the same. I got leg cramps badly at the start of the season but consistant brick sessions over a few weeks sorted it out.

Good luck!

Sprocket77

Spudmonkey wrote: »

Hey Miss Giggles,

I suffered badly from them the weekend as well (at Gaelforce) and I think it was down to how hard I pushed myself during the race. I didn't have cramps in my stomach but my calves. I was well hydrated before and during the race also so it wasn't this

I'm assuming this was down to the fact that I pushed myself harder during the race than I ever did in training. Was this the same for you or do you make your training as tough as the race itself?

I've had this problem with calves cramping up, as you say you need to keep well hydrated, but also you're probably short of potassium so bananas are your best bet for sorting it out. Also try some different calf stretches to see whether you can get a better stretch on them.