TMBRA - Rider Board

[big biker]

I am a 6' 1" 225 lb 48 yr old former football player that has taken up mountain/road riding the last 4 yrs for fitness reasons. I love to ride. I am training for longer endurance rides/tours but end up trying to fight off cramps in the thighs and/or calves. I have a steady diet of fruits,vegs ,meats,etc. I regularly eat bananas,plums, cherries , fill my camelback with cytomax, along with 2 bottles of water. I also chomp 2-3 tums an hour prior to long rides(40-50 mi). I am a heavy sweater but feel like I do a good job of hydrating and re-hydrating during rides. I have been training in the weekday afternoons and saturday mornings for about 6 weeks(avg 150-225 mi per week). can you offer suggestions to prevent and ward off cramps during rides and hours after rides? Thx
big biker

[The Bike Doc]

big biker:

You have everything right in your cramp prevention program except one very helpful item: stretching. Get the book Stretching by Bob Anderson. It is an easy read and provides invaluable information abour correct stretching, exercise specific stretching (including cycling) and the importance of daily stretching routines. Warm up for 5 to 10 minutes then do a series of stretches to help limber up the legs and ward off the cramps. Do stretching after riding and do daily stretching on your off days or rest days as well.

Thanks,
_________________
Paul K. Nolan, MD
AKA: The Bike Doc

[big biker]

thanks for the advice on stretching. You are right in that I did not incorporate a stretching routine before, during or after riding. having had recent epic rides of 70,70, 83 and 91 miles with no cramping has hopefully solved my problem. will also tell you that the night before riding long rides I have started drinking more water, but also drinking pedia-lite before and after these rides. thx for the advice.

[The Bike Doc]

big biker:

Thanks for the follow up. Keep on pedaling!

Thanks,
_________________
Paul K. Nolan, MD
AKA: The Bike Doc