Two cyclists riding a bike

Cycling cramps: Causes & Prevention

Cycling Cramps: What are the Causes & How to prevent them.

Cycling is an exhilarating way to stay fit and explore the outdoors, but even the most seasoned cyclists can be sidelined by a common nemesis: cramps. These sudden, involuntary muscle contractions can strike without warning, often forcing cyclists to halt their ride. Understanding the causes of cramps and learning how to prevent them can significantly impact your cycling experience.

A close up of a cyclist massaging their leg

What Causes Cycling Cramps?

Unfortunately, the exact cause of cramps is still unknown. For a long time, some people blamed lactates (or lactic acid), a waste product muscles produce during oxygen-debt effort. But if that were the case, there wouldn't be any nocturnal cramps since lactates are eliminated in a few minutes.
Apparently, dehydration or deficiencies in magnesium, potassium, and calcium seem to be (usually not always) the cause.

Here's a breakdown below of some causes that may be contributing to your cramps during or after your cycling sessions.

Cycling cramps: Causes & Prevention
Two cyclists sat on a bench with their bikes, the lady is drinking from a water bottle

Dehydration:

One of the main culprits behind muscle cramps is usually dehydration. When you sweat, you lose essential fluids and electrolytes, which are crucial for muscle function. Without adequate hydration, muscles can become more prone to cramping.

Make it easy to stay hydrated whilst you're out and about by installing a water bottle cage to your bike.

Cycling water bottles, cages and holders
Cyclist pouring and electrolyte drink

Electrolyte Imbalance:

Electrolytes like sodium, potassium, calcium, and magnesium play a vital role in muscle contraction and relaxation. An imbalance, often due to excessive sweating or inadequate intake of these minerals, can lead to cramps.

Electrolytes and sport hydration
A tired cyclist taking a break

Muscle Fatigue:

Long rides can lead to muscle fatigue, especially if your muscles are not conditioned, used to cycling fast or long distances. Fatigued muscles are more likely to cramp due to overexertion and lack of proper recovery.

Sports recovery, injury and care
A cyclist having a stretch

Insufficient Stretching:

Not stretching properly before and after your ride can make muscles tight and more susceptible to cramping. Regular stretching (even when you’re not riding) helps maintain flexibility and muscle health.

Have a good stretch and massage your muscles after a long ride to avoid stiffness.

Massage and recovery equipment
Three cyclists ordering food at a chicken shop

Poor nutrition:

Lack of nutritious food, especially a lack of carbohydrates and essential nutrients, can affect muscle performance and increase the risk of cramps.

Nutrition essentials
Two cyclist road cycling

Preventing Cycling Cramps

Stay Hydrated: Drink plenty of water before, during, and after your ride. Consider sports drinks that contain electrolytes to replenish lost minerals, especially on long or intense rides.

Balance Electrolytes: Eat electrolyte-rich foods such as bananas, oranges, nuts, and leafy greens. If necessary, take electrolyte supplements.

Condition Your Muscles: Gradually increase your riding duration and intensity to condition your muscles and reduce the risk of fatigue-related cramps. Incorporate strength training and cross-training exercises to enhance overall muscle endurance.

Stretch Regularly: Make stretching a regular part of your routine. Focus on your legs, hips, and lower back. Stretching before and after your ride can improve flexibility and reduce the likelihood of cramps.

Eat Well: Ensure your diet is rich in essential nutrients. Consume a balanced mix of carbohydrates, proteins, and healthy fats to fuel your muscles and aid recovery.

Listen to Your Body: Pay attention to signs of fatigue and overexertion. Take breaks as needed, and avoid pushing yourself too hard, especially during long climbs or intense sessions.

What to Do When Cramps Strike

If you do experience a cramp while cycling, the best immediate action is to:

(Remember, once the cramp subsides, resume riding at a slower pace to allow the affected muscle or area to adjust back into riding and avoid recurrence).

  • Cyclist using their bike to stretch their legs

    Stop and stretch.

  • Cyclist holding their wrist and smiling at the camera

    Gently massage the area.

  • Cyclist drinking from a water bottl

    Hydrate as soon as possible.

Cycling cramps: Causes & Prevention

Avoid Cycling Cramps and Enjoy Your Rides!

By understanding the causes and implementing these preventative strategies, you can hopefully minimise cramps and enjoy a smoother, more enjoyable cycling experience.

As always, don’t forget to stretch before and after cycling. Happy riding!

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