Endurance cycling pushes your body's physical limits, testing your cardiovascular, muscular and mental strength. After a long ride, your body may experience fatigue and nutrient depletion, potentially leading to spasms or cramps. Typically, large muscles like your thighs or calves cramp, but cyclists may also experience foot or hand cramps. Proper hydration, nutrition, rest and stretching can alleviate and help prevent future cramping.
Effects of Fatigue
One common cause of muscle cramping or spasm is fatigue. Challenging your muscles to contract repetitively for long periods of time, as in endurance cycling, leads to muscle shortening. Muscle fibers contain spindles or sensors that detect the changes in muscle length, relaying these signals to the brain. Without stretching exercises, the muscles receive signals to remain short, potentially leading to cramping. Overwork also leads to fatigue, where your muscles' oxygen supply is depleted. Muscles then rely on anaerobic, or without oxygen, metabolism for energy, which causes lactic acid buildup. Lactic acid is associated with muscle cramping, spasms and fatigue.
Preventing Fatigue-Related Spasms
Muscle spasms or cramps that stem from fatigue are often remedied with rest and stretching to lengthen and relax the muscle. Reducing your cycling intensity, gear resistance or decreasing the length of your future rides will provide rest. Plan a ride that mixes up the intensity, slowing down every few minutes. Dismounting and stretching during your ride can also encourage muscle lengthening and relaxation. Massaging your muscles after a ride and stretching before bed can also reduce the likelihood of cramping while you sleep.
Electrolyte Imbalances
Muscle spasms are also caused by electrolyte -- or substances that carry an electrical charge -- imbalances in your body. You need electrolyte minerals like sodium, potassium and calcium to properly contract and relax muscles. Excessive sweating on a ride, which causes your body to secrete sodium and other minerals, can disrupt your muscles' natural movements. Your muscles can remain in a contracted state, unable to lengthen and relax, with a sodium deficiency. Failing to replenish your minerals during a long ride can lead to depletion and subsequent cramping, spasms and numbness or tingling.
Preventing Electrolyte Imbalance
Maintaining adequate fluid levels and replenishing your electrolytes during a workout can help prevent electrolyte deficiency. During the summer, work out in the early morning or evening to avoid extreme heat. Take enough water as well as an electrolyte drink with you on rides longer than an hour. Rest and stretching can also help these types of spasms and cramps, but hydration and nutrient replacement is critical.
