Bicycling provides a great workout that tests and develops your endurance, strength and sense of determination. Muscle cramps are a common obstacle facing cyclists who enjoy challenging and surpassing their limits. Understanding the cause of and treatment for muscle cramps can provide you with a better cycling experience.
Symptoms
A muscle cramp is a sudden, involuntary and painful contraction of a muscle, lasting for a few seconds or longer. You may see and feel a hard area of muscle tissue at the site of the cramp. Muscle cramps while bicycling are most common in the calves, feet and thighs, but can also occur in the hands, forearms and back. Cramps in these muscles can occur during or after cycling. The pain may not be severe enough for you to want to stop in mid-ride, but they could hinder your performance.
Causes
The repetitive nature of cycling can lead to muscle cramps as your body loses water and nutrients, depleting the energy sources your muscles require for you to perform to the best of your abilities. Excessive sweating is a given when participating in an intense activity such as cycling, but it can lead to dehydration if you are not consuming adequate amounts of food and water to replenish micronutrients or electrolytes such as calcium, magnesium, potassium and sodium. Riding without first warming-up can also lead to muscle cramps because your body may not yet be adequately prepared to withstand the exertion.
Treatment
Stretch and massage the muscle when you feel a severe cramp. Stretching a muscle cramp can be painful, but it will allow the muscle to relax. Seek medical attention if muscle cramps are accompanied by a feeling of lightheadedness or chills, because these can be symptoms of heat stroke.
Prevention
To prevent cramps, Road Bike Action recommends practicing your cycling skills to condition your muscles. The website uses the extreme example of a cyclist who is not accustomed to riding a century, or a 100-mile bike race, experiencing muscle cramps by pushing himself too hard, too quickly without having gradually conditioned his body for the endurance necessary to complete a century. Eat foods that contain carbohydrates and sodium before and after your ride and when you stop to rest. Carbohydrates help your body maintain an adequate store of glucose for your muscles, to prevent fatigue and cramps. Sodium is essential for your body to retain fluids, preventing dehydration.
