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Calves cramping - Do I need supplements or not?
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 2009-07-10 11:43 AM |
Regular  98  Farmington Hills |  Subject: Calves cramping - Do I need supplements or not?Very new to this sport and I'm in need of some shared knowledge. My 1st Tri last month I suffered really bad with my calves cramping towards the end of the bike ride, and excruciating at the start of the run to the point where I have to walk and try to stretch them out. It occurs during my brick training aswell. Question - Is this something I have to get through until my strength/ stamina is up there or can/should I take supplements now. Hammer has Endurolytes, I'm sure there are many others out there that appear to be for my sorry condition! All advice greatly appreciated!! |
| 2009-07-10 11:48 AM in reply to: #2276347 |
Champion 7595   Columbia, South Carolina | Subject: RE: Calves cramping - Do I need supplements or not? From what I can gather from reading similar posts, this is a somewhat controversial subject. Several months ago, I experienced fairly regular cramping of my right calf during swimming, but with better fitness, it has gone away. I also once experienced cramping in my left quad, and felt it threaten to cramp a few other times. Again, with better fitness, this has stopped. So for me at least, it seems to have been a fitness issue, not a nutrition issue. |
| 2009-07-10 11:50 AM in reply to: #2276347 |
| New user 71 | Subject: RE: Calves cramping - Do I need supplements or not? I suspect that you might be low on sodium/electrolyte or perhaps a little dehydrated. A cheap quick way to catch up on it is to swallow a packet of salt packets that they give out at McDonalds or some other fast food place. Of course, you can avoid that by paying better attention to your nutrition intake while on the bike. Take gels, drink more fluids/sports drink, eat a nutrition bar, etc. Electrolyte pills are also good. |
| 2009-07-10 11:52 AM in reply to: #2276347 |
| Subject: RE: Calves cramping - Do I need supplements or not? I have had the exact problem. I have worked through it and my first Tri is tomorrow. Basically, I eliminated red bull or anythgn else packed with caffiene just before a work out. I also started eating at least one banana a day and a glass of milk (skim) with dinner. Warm up and stretch really good before you go... as I got in shape they got less severe. SInce they have not gone away completly, but have been decreasing, I think its a fitness issue. Just keep working hard, stretch before and after each session. |
| 2009-07-10 11:54 AM in reply to: #2276347 |
Not a Coach 11473  Media, PA | Subject: RE: Calves cramping - Do I need supplements or not? Odds are that this is a fitness issue. Keep training and pace your efforts appropriately. Eventually it should get harder to trigger them. But another potential issue for you is bike fit. Your seat height, especially, could contribute to a calf cramp if it is set improperly--probably most likely if it were too high. |
| 2009-07-10 11:55 AM in reply to: #2276347 |
Champion 8936 | Subject: RE: Calves cramping - Do I need supplements or not? If that was a sprint, it's very very doubtful that you were either dehydrated or low in electrolytes enough to cause cramping. More like a fitness/pacing issue. |
| 2009-07-10 12:07 PM in reply to: #2276347 |
Pro 3906 Libertyville, IL | Subject: RE: Calves cramping - Do I need supplements or not? Agreed on the fitness assessment and I am a proponent of salt caps, but usually for stuff north of 2 hours. |
| 2009-07-10 12:12 PM in reply to: #2276347 |
Elite 2998 Fishers, Indiana | Subject: RE: Calves cramping - Do I need supplements or not? Eating a healthy diet that includes vegetables rich in potassium and other nutrients help. Don't go the "vitamin" pill route that you'll just pee out--but include things like sweet potatos, bananas, and fresh spinach (just to name a few) into your diet. A diet that has a lot of whole foods--especially fresh vegetables and fruits--can work wonders for your general health and performance. So before popping pills, adjust this area...and the great thing is, it is good nutrition and it can't hurt anything--only help! |
| 2009-07-10 12:13 PM in reply to: #2276347 |
Expert 1231 B'ham | Subject: RE: Calves cramping - Do I need supplements or not? This used to happen to me on prety much every bike/run transition. I've found that a 10-15 second standing strectch on the bike (pedals level, stand and push heels toward ground) as I approach transition significantly reduces the occurance and/or severity. Not sure why it happens, but it would happen regardless of hydration levels.
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| 2009-07-10 12:15 PM in reply to: #2276358 |
| Champion 6539 South Jersey | Subject: RE: Calves cramping - Do I need supplements or not? Nope, all you need is better fitness. You pushed your body harder than what it was prepared to work. Go a little easier on the bike in your next race. |
| 2009-07-10 12:27 PM in reply to: #2276347 |
Extreme Veteran 417 Davidson | Subject: RE: Calves cramping - Do I need supplements or not? Yes, you need to 'supplement' your training with ...more training. Believe me, I have lived the calf cramping issue to the fullest. Chances are it is over exertion of the muscles. With more fitness, they will fade away. Pacing is a big deal too. Greg |
| 2009-07-10 12:39 PM in reply to: #2276347 |
Veteran 351 | Subject: RE: Calves cramping - Do I need supplements or not? I agree with everyone else that with better fitness, it will most likely go away. That being said, *for me* (I know it may be different for others), but when I was training for my second 10-miler (run), I started getting REALLY bad calf cramps - I could barely walk! I had some other problems too, so I did some online research and saw that sodium deficiency could lead to all my symptoms. I never used salt in any of my food, don't really eat pre-packaged foods, and didn't drink sports drinks, so I was getting VERY LITTLE sodium in my diet. When I started adding more in, the cramps went away. Of course, increasing your fitness is a better way to solve the problem, but for me getting in more sodium was a quick-fix! |
| 2009-07-10 12:42 PM in reply to: #2276412 |
Veteran 262 Sarasota, Florida | Subject: RE: Calves cramping - Do I need supplements or not? cadmus - 2009-07-10 1:13 PM This used to happen to me on prety much every bike/run transition. I've found that a 10-15 second standing strectch on the bike (pedals level, stand and push heels toward ground) as I approach transition significantly reduces the occurance and/or severity. Not sure why it happens, but it would happen regardless of hydration levels. And that is exactly the reason why most cramping is not caused by poor nutrition/mineral imbalance. If it was, why aren't you cramping in your entire body? And why would stretching get rid of a cramp? That affects the muscle and nervous system...not the supposed mineral imbalance. |
| 2009-07-10 12:46 PM in reply to: #2276347 |
Cycling Guru 15134 Fulton, MD | Subject: RE: Calves cramping - Do I need supplements or not? Think of it this way ......... If you need electrolytes to avoid cramping, then why is it that only one or two muscles that are being used in the exercise cramp up?? Does one's body suddenly decide that it is not going to supply any electrolytes to just one or two muscles and supply all the others?? Doesn't work like that. If you really needed those electrolyte supplements to keep you goin, every single muscle that was actively firing should be cramping up, not just one or two big ones. Everyone else has already offered good suggestions. Slow down some, train more. Enjoy the sport! |
| 2009-07-10 12:50 PM in reply to: #2276347 |
Veteran 262 Sarasota, Florida | Subject: RE: Calves cramping - Do I need supplements or not? Here's a link to a good website that discusses this. It's not a peer-reviewed journal or anything, but they put forth a very good argument against the mineral imbalance theory. You'll have to look a little ways down the page for the "Featured Series on the Science of Sport" section and you'll see the articles. http://www.sportsscientists.com/search?q=cramps |
| 2009-07-10 1:00 PM in reply to: #2276487 |
| Iron Donkey 38643 , Wisconsin | Subject: RE: Calves cramping - Do I need supplements or not? Daremo - 2009-07-10 12:46 PM Think of it this way ......... If you need electrolytes to avoid cramping, then why is it that only one or two muscles that are being used in the exercise cramp up?? Does one's body suddenly decide that it is not going to supply any electrolytes to just one or two muscles and supply all the others?? Doesn't work like that. If you really needed those electrolyte supplements to keep you goin, every single muscle that was actively firing should be cramping up, not just one or two big ones. Everyone else has already offered good suggestions. Slow down some, train more. Enjoy the sport! That's what happens with me. It's in the swimming moreso, though. Usually the calves, tibial muscles, ankles and then feet arches and other feet muscles. I'll go with a problem of not enough swimming training, along with hydration and then electrolyte loss. I can't lock it in with the swim yet. |
| 2009-07-10 1:06 PM in reply to: #2276347 |
| Tyler, | Subject: RE: Calves cramping - Do I need supplements or not? dtrimmer - 2009-07-10 11:43 AM Very new to this sport and I'm in need of some shared knowledge. My 1st Tri last month I suffered really bad with my calves cramping towards the end of the bike ride, and excruciating at the start of the run to the point where I have to walk and try to stretch them out. It occurs during my brick training aswell. Question - Is this something I have to get through until my strength/ stamina is up there or can/should I take supplements now. Hammer has Endurolytes, I'm sure there are many others out there that appear to be for my sorry condition! All advice greatly appreciated!! sounds like a physical fitness problem, my calves cramped a bit coming off the bike when I first started too. You may want to mix salt in your drinks as well instead of the other...it's a hot time of the year, especially in Texas. |
| 2009-07-10 2:52 PM in reply to: #2276347 |
Regular 98 Farmington Hills | Subject: RE: Calves cramping - Do I need supplements or not? Yep, thanks for all of your input. You have reinforced what I thought; that my fitness levels are not there yet. I started training for the tri at the end of April, and probably just over did it. I have to find that balance where I'm pushing myself enough to improve, but not go over the edge. Thanks again! |
| 2009-07-10 3:10 PM in reply to: #2276347 |
Veteran 139 MA | Subject: RE: Calves cramping - Do I need supplements or not? I am experiencing the same thing as well as a beginner. Calves cramped big time after the bike in my first tri and duathlon. Prior to my most recent tri a helpful veteran said it looked as though my saddle was a bit too high; putting more strain on my calves. I moved the seat down slightly and its helped a lot. Still some minor cramping post bike, but I'm sure its just fitness related at this point. Upping the fitness level is a bit tougher than a 30 second bike adjustment. Edited by jammers 2009-07-10 3:11 PM |
| 2009-07-10 4:20 PM in reply to: #2276373 |
Pro 6011 Camp Hill, Pennsylvania | Subject: RE: Calves cramping - Do I need supplements or not? JohnnyKay - 2009-07-10 12:54 PM Odds are that this is a fitness issue. Keep training and pace your efforts appropriately. Eventually it should get harder to trigger them. But another potential issue for you is bike fit. Your seat height, especially, could contribute to a calf cramp if it is set improperly--probably most likely if it were too high. X2 on both these comments. |
| 2009-07-10 10:09 PM in reply to: #2276347 |
Veteran 204 | Subject: RE: Calves cramping - Do I need supplements or not? It may be a fitness issue you need to work on...but also adding in a bananna every day will cost almost nothing...can't hurt, and maybe it will help. |
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