Sixty percent of cyclists experience muscle cramps at one time or another, Dr. Martin P. Schwellnus, a professor of sports medicine at the University of Cape Town, told the New York Times in February of 2008. Though scientists have studied the subject for many years, they haven't identified one particular cause of muscle cramps. Leg cramps in cycling can be due to over-exertion, dehydration, electrolyte imbalances, or unknown causes. You can do several things before and during your ride to help prevent cycling leg cramps.
Step 1
Train adequately for your race or ride. The website Cycling Performance Tips notes that cramps often occur when you force your muscles to work longer than they're accustomed to, or at a higher rate than they're used to---for example, during a longer bike ride, or one with more climbing. Training to the level of your longest race or ride, so that muscles are accustomed to the exertion, will help prevent this kind of cramp.
Step 2
Stretch before your ride. Gentle stretches lengthen and warm the muscles. MayoClinic.com recommends performing calf and hamstring stretches before exercising. You can also stretch your calves while you're riding by standing on the pedals and dropping your heels.
Step 3
Drink plenty of water or other fluids before and during your ride. Dr. Mark Jenkins, Director of Student Health Services at Rice University, suggests drinking 13 to 20 ounces of cold water before a race or long ride, and 5 to 8 ounces every 10 to 15 minutes during your ride.
Step 4
Add electrolytes. Rapid loss of fluid through sweating, especially on humid days, can contribute to dehydration and an imbalance of electrolytes in your body, resulting in cramps, according to Dr. Jenkins. This is especially important in bike races lasting more than one hour. Dr. Jenkins recommends choosing a sports drink you like the taste of and drinking this instead of water at least part of the time.
Things You'll Need
- Water
- Sports drink
