When you're in the middle of an intense ride and a leg cramp occurs, it can completely derail your training. Hydration and adequate stretching can help prevent these set backs in your workout.
Definition
Exercise induced cramps are involuntary muscle spasms that occur during or even after exercise. Muscle fibers contract involuntarily causing sharp, sudden pains and shortening the muscle. During cycling, the muscles primarily affected are the hamstrings, quadriceps, and calf muscles, especially gastrocnemius. More stress is placed on these powerhouse muscles, so they are more susceptible to cramping.
Causes
Electrolyte imbalance is a possible cause of cramps during cycling. The body needs a adequate amounts of sodium to regulate electrolytes. Sodium is lost through sweat, creating imbalances. Potassium deficiencies can also lead to cramps. Magnesium regulates adenosine triphosphate, which regulates chemical energy within cells and controls muscle contractions. Carbohydrates also affect your muscles. Carbs provide the energy source for the body. Without proper fuel, the muscles can not perform. Fatigue can also cause muscle cramps. Muscles have spindles that work with the muscle, telling it when to contract. When a muscle becomes fatigued from overuse, the spindle becomes more apt to contract with less stimulus. Muscle cramps are more common when cyclists do long strenuous rides taxing their muscles more so than shorter rides.
Prevention
If cramps can be caused by electrolyte deficiencies, the best way to prevent this is to stay hydrated. Drink plenty of water or sports drinks before, during, and after your workouts. Bananas are an excellent source of vitamin K. Stretch adequately before you begin your ride and warm-up your muscles. When on the downstroke, your gastrocnemius and quads are activated. During the bottom and upstroke of your pedal, your hamstring is activated or shortened. Focus your stretches on loosening these muscles before and after your rides. Don't push too hard for too long. Gradually increase your distance and intensity so your body can adapt and recover properly.
Treatment
When you feel a cramp starting, attempt to stretch the affected area if possible. Stretch on or off the bike. You can extend your knee with the downward pedal stroke to stretch your hamstrings. Walking around or even self massage can decrease pain and tension in the affected muscle.
