I got cramps during my last 70.3. I got it during the swimming after 1km. I took one tablet (PE) the night before and one before the race. The water was around 23°C, outside temp. around 15°C. I did not wear a wetsuit. My theory was the I was too cold (my body temperature was 34.5°C when they pulled me out) but I still believe it should not have happened. I do get cramps on a regular basis even if I don’t do sports.. any suggestions?
I tried the chili powder route. At that time I started to feel my calf was showing signs that it's about to start cramping so I was babying it and pedaling softly. One of the sponsors of the event was handing out drinks that's a bit spicy, and the cramp went away immediately after drinking it. It was not very spicy and only the amount of a 5 hr energy bottle. Works wonders.
Mind matters: I had lost my electrolyte tablets at mile 8 in the Chicago marathon, and at mile 25 I started cramping. I did a few dynamic stretches, and then just tried to relax my muscles while running, going into a zen zone. It worked!
Pickle juice does short out the neuro system. I've had cramps on the Lotoja (212 miles road bike race) and on other longer races. The pickle juice immediately shut it down. As mentioned in the video, while I thought before taking it it had something (sodium?) that would help, I hadn't even swallowed and the spasming shut down. It just had shocked my nervous system. I had been taking on so many sweet foods that the vinegary salty taste was much stronger than normal. I now will take a little flask of it if I am going on something hot and extended.
funny story. Racing last weekend on Rouvy - cant remember where it was (either plateau de beille or cote de montecalvo - I had 6 races from saturday to tuesday). Anyway I was doing quite well - was currently 300m from the end and had been swapping 3rd and 4th place for the past few km. I decided to go all out to the end of the climb when my right hs seized up. I did the usual - swear, hit the back of my , squeeze it, massage it - but it hurt. By this time I had just been passed. There was a chase group 2km down the hill so my thought was to unclip, leave the bike and sort out my leg and then just drag myself to the finish. My left hamstring cramped as i went to unclip. pain shooting through my legs and i couldnt get off the bike. I had to lean down and loosen both shoes from my feet then put both hands on the saddle and push my body up with my legs somewhat straight and then lower myself back with my feet free.. Getting off the bike itself was more a case of leaning over to the sofa and kinda falling towards it. quite an ordeal. Anyway - a few minutes with the massage gun. a bit of walking about and i could see that chase group was around 250m behind me. Cramp had gone - so back on the bike and a very very easy move to the finish. I haven't had bike cramp since 2013 and the last actual cramp was during the manchester marathon in 2018.
In really hot longer (2h or more) races I've always suffered from cramps. I've started using Precission products, salts and gels and I've seen great results so far. For instance last year I did a 3h06 Olympic distance triathlon in very hot conditions (people stopping during the run unable to even walk), this year with the same conditions 2h46 and zero cramps, I was able to run the last Km close to 4:00 Min / Km. I'm still fine tunning it all but it's looking good 😃 . Btw the customer service of Precision Fuel is awesome, if you have a question they are happy to help you get your plan just right kudos 👍
Great video. Anecdotally, I'm a competitive marathoner and used to have some issues with cramps late in races. I had a consultation with one of Precision's sports scientists about a year ago and we figured out how much sodium and carbs I should be taking. Since then, I haven't had any issues with cramps at all. Precision Fuel & Hydration has been a total game-changer for me.
I only cramp during races. I have tried every cramp tablet, gel etc with no help. Started seeing improvements when I started getting smarter in my training.Rocking up to a race only doing Zone 2 training then trying to sprint in races was not the smartest tactic. Best of luck finding your solution.
For me cramps only in races during the run. Keeping my watts down on the bike (on punchy climbs) helps a ton. On another note, would you consider featuring "the white line org". I know a lot of Americans watch this and ride bikes. They are working to try to make our roads safer for cyclists after something tragic happened to an up and coming American cyclist (Magnus White). Thanks!
That is so interesting. I am going to try some of these. We always have raw ginger in the house, so … for my next long trail runs, I will carry some slices. If I get cramp-y, I’ll chew some and see. Will report back (especially if my cramps are not cured IMMEDIATELY :)
I didn't know ginger was supposed to help cramps. I do sometimes suffer from them after 4 hours hard exercise. Last weekend on the Snowdonia trail marathon I still cramped in the last 3 miles despites more salty snacks and plain water for hydration not an electrolyte drink. I did have jelly babies and crystalized ginger as my carried snacks. I don't know if the ginger helped put off the cramps until later, but it did really give me a mental boost.
Pickle juice works wonders for me. Hamstring cramps impacted my previous 70. 3 races so decidedd to try pickle juice. As I felt a cramp hitting I would take a quick 2 oz shot and presto. Cramp gone.
I have never cramped riding or running. But often in open water swimming. Just my calf, to the point of needing to be rescued a couple of times. Usually early in the season, seems to disappear later, although it did happen in the Bolton Ironman last year and I had to hold onto a canoe until it relaxed. No idea what causes it, doesn't seem to be electrolyte imbalance as it never happens on the bike or run, only swimming. Doesn't seem to be over-exertion, it usually happens after about 1,500m of fairly easy swimming, I don't do much kicking. Sadly I have large muscular calves...which seems to do nothing but make the cramp worse :( honestly, I'm prepared to try anything, it's that bad. I put it down to age...I am 63, ironman is a silly sport for people my age :)
There is a good chance your calf cramps are from the position you hold your foot while you swim, ie- pointing your toes/plantar flexion. Try dorsa flexing, ie pointing your toes down, every 100-200 meters to stretch your calf. Also work on your mobility in your Achilles, ankle and plantar. Good luck
I subscribe to the neuromuscular basis for cramping, based on my anecdotal expeience. I've had some bad cramping during hard races, especially on a particular trail running race. I felt my race efforts were too hard for too long relative to how I'd trained. Therefore I upped my training intensity on long trail runs (not by a lot but noticably). I ran the se race thr next year and had 0 cramping problems and increase my race performace by qbout 20 min. So there's that.
I’m suffering from cramps, and always afraid that I will have cramp. I use nowadays electrolytes before one tough swim session, likely with some caffeine 😉. I even take that before competitions. Extra salt in my bottles on the bike. Marie-Louise
I've always suffered from cramping and take a very high salt intake to combat. But crampfix (gels) stop my cramps as soon as they occur when I take them, neuro muscular theory, but they also contain magnesium and I wonder if that helps stop the cramps from reoccurring. They taste awful but seem to work.
Sooo #coachescorner ... my question! I have raced a lot in hot conditions and cramping always ... till I helped myself with better hydration plan. Now, I got to France this past June, and it was cold (for me). I ended up back where I was few years back ... cramping 500m into the run of the 70.3 ... why? What comes into play here? Did training in Dubai by >30*C and race by
The only thing we know for sure is that there isn't a single cause for cramps, and there isn't a single fix for them either. Some things work for some people some of the time. Any company selling "THE ONE FIX" is selling snake oil.
Both seem pretty reasonable. When I started to cycle, doesn't matter what I drunk or ate, cramps would always be there, meaning the neuro part were getting used to the exercise (?). Now some years later, if I get the drink, ate part wrong, cramps will appear. Or the intensity...
Are you suffering from cramps? 😬Let us know if you'll try some of these tips! 💬
Soooo much, never found a proper solution, you haven't mentioned magnesium, it helped me
I got cramps during my last 70.3. I got it during the swimming after 1km. I took one tablet (PE) the night before and one before the race. The water was around 23°C, outside temp. around 15°C. I did not wear a wetsuit. My theory was the I was too cold (my body temperature was 34.5°C when they pulled me out) but I still believe it should not have happened. I do get cramps on a regular basis even if I don’t do sports.. any suggestions?
I tried the chili powder route. At that time I started to feel my calf was showing signs that it's about to start cramping so I was babying it and pedaling softly. One of the sponsors of the event was handing out drinks that's a bit spicy, and the cramp went away immediately after drinking it. It was not very spicy and only the amount of a 5 hr energy bottle. Works wonders.
Mind matters: I had lost my electrolyte tablets at mile 8 in the Chicago marathon, and at mile 25 I started cramping. I did a few dynamic stretches, and then just tried to relax my muscles while running, going into a zen zone. It worked!
Pickle juice does short out the neuro system. I've had cramps on the Lotoja (212 miles road bike race) and on other longer races. The pickle juice immediately shut it down. As mentioned in the video, while I thought before taking it it had something (sodium?) that would help, I hadn't even swallowed and the spasming shut down. It just had shocked my nervous system. I had been taking on so many sweet foods that the vinegary salty taste was much stronger than normal. I now will take a little flask of it if I am going on something hot and extended.
8:09
"I am from Thailand. This video is very helpful to me because I often get cramps in my legs. It's a great solution."
funny story. Racing last weekend on Rouvy - cant remember where it was (either plateau de beille or cote de montecalvo - I had 6 races from saturday to tuesday).
Anyway I was doing quite well - was currently 300m from the end and had been swapping 3rd and 4th place for the past few km.
I decided to go all out to the end of the climb when my right hs seized up. I did the usual - swear, hit the back of my , squeeze it, massage it - but it hurt.
By this time I had just been passed. There was a chase group 2km down the hill so my thought was to unclip, leave the bike and sort out my leg and then just drag myself to the finish.
My left hamstring cramped as i went to unclip. pain shooting through my legs and i couldnt get off the bike. I had to lean down and loosen both shoes from my feet then put both hands on the saddle and push my body up with my legs somewhat straight and then lower myself back with my feet free.. Getting off the bike itself was more a case of leaning over to the sofa and kinda falling towards it. quite an ordeal.
Anyway - a few minutes with the massage gun. a bit of walking about and i could see that chase group was around 250m behind me. Cramp had gone - so back on the bike and a very very easy move to the finish.
I haven't had bike cramp since 2013 and the last actual cramp was during the manchester marathon in 2018.
In really hot longer (2h or more) races I've always suffered from cramps. I've started using Precission products, salts and gels and I've seen great results so far. For instance last year I did a 3h06 Olympic distance triathlon in very hot conditions (people stopping during the run unable to even walk), this year with the same conditions 2h46 and zero cramps, I was able to run the last Km close to 4:00 Min / Km. I'm still fine tunning it all but it's looking good 😃 . Btw the customer service of Precision Fuel is awesome, if you have a question they are happy to help you get your plan just right kudos 👍
Great video. Anecdotally, I'm a competitive marathoner and used to have some issues with cramps late in races. I had a consultation with one of Precision's sports scientists about a year ago and we figured out how much sodium and carbs I should be taking. Since then, I haven't had any issues with cramps at all. Precision Fuel & Hydration has been a total game-changer for me.
How much did you end up taking per hour?
@@connorholm25 I take one of the PH 1000 tablets in 16oz of water before long runs or races.
Thanks for the information.
I only cramp during races. I have tried every cramp tablet, gel etc with no help. Started seeing improvements when I started getting smarter in my training.Rocking up to a race only doing Zone 2 training then trying to sprint in races was not the smartest tactic. Best of luck finding your solution.
For me cramps only in races during the run. Keeping my watts down on the bike (on punchy climbs) helps a ton.
On another note, would you consider featuring "the white line org". I know a lot of Americans watch this and ride bikes. They are working to try to make our roads safer for cyclists after something tragic happened to an up and coming American cyclist (Magnus White). Thanks!
That is so interesting. I am going to try some of these. We always have raw ginger in the house, so … for my next long trail runs, I will carry some slices. If I get cramp-y, I’ll chew some and see. Will report back (especially if my cramps are not cured IMMEDIATELY :)
I didn't know ginger was supposed to help cramps. I do sometimes suffer from them after 4 hours hard exercise. Last weekend on the Snowdonia trail marathon I still cramped in the last 3 miles despites more salty snacks and plain water for hydration not an electrolyte drink. I did have jelly babies and crystalized ginger as my carried snacks. I don't know if the ginger helped put off the cramps until later, but it did really give me a mental boost.
Pickle juice works wonders for me. Hamstring cramps impacted my previous 70. 3 races so decidedd to try pickle juice. As I felt a cramp hitting I would take a quick 2 oz shot and presto. Cramp gone.
I have never cramped riding or running. But often in open water swimming. Just my calf, to the point of needing to be rescued a couple of times. Usually early in the season, seems to disappear later, although it did happen in the Bolton Ironman last year and I had to hold onto a canoe until it relaxed. No idea what causes it, doesn't seem to be electrolyte imbalance as it never happens on the bike or run, only swimming.
Doesn't seem to be over-exertion, it usually happens after about 1,500m of fairly easy swimming, I don't do much kicking. Sadly I have large muscular calves...which seems to do nothing but make the cramp worse :( honestly, I'm prepared to try anything, it's that bad. I put it down to age...I am 63, ironman is a silly sport for people my age :)
There is a good chance your calf cramps are from the position you hold your foot while you swim, ie- pointing your toes/plantar flexion. Try dorsa flexing, ie pointing your toes down, every 100-200 meters to stretch your calf.
Also work on your mobility in your Achilles, ankle and plantar.
Good luck
Same here it happens to me only when swimming and it hurts bad lol people look at you funny too. Will try more electrolytes and see what happens.
For persistent cramps use some magnesium lotion or oil overnight
I subscribe to the neuromuscular basis for cramping, based on my anecdotal expeience. I've had some bad cramping during hard races, especially on a particular trail running race. I felt my race efforts were too hard for too long relative to how I'd trained. Therefore I upped my training intensity on long trail runs (not by a lot but noticably). I ran the se race thr next year and had 0 cramping problems and increase my race performace by qbout 20 min. So there's that.
Useful content
I’m suffering from cramps, and always afraid that I will have cramp.
I use nowadays electrolytes before one tough swim session, likely with some caffeine 😉.
I even take that before competitions.
Extra salt in my bottles on the bike.
Marie-Louise
liked before seeing the vid as I always suffer to cramps when running 3+ hours :((((((((
Your editor misspelled Precision in your captions, awkward…
I've always suffered from cramping and take a very high salt intake to combat.
But crampfix (gels) stop my cramps as soon as they occur when I take them, neuro muscular theory, but they also contain magnesium and I wonder if that helps stop the cramps from reoccurring. They taste awful but seem to work.
Sooo #coachescorner ... my question!
I have raced a lot in hot conditions and cramping always ... till I helped myself with better hydration plan.
Now, I got to France this past June, and it was cold (for me). I ended up back where I was few years back ... cramping 500m into the run of the 70.3 ... why? What comes into play here? Did training in Dubai by >30*C and race by
There has been some research about sodium/potassium ratios. What do you know about this?
any resellers within EU from Precision?
the shippingcost made me laugh :D
Amazon
@@iggalan same shippingcost there.. and the prices were way higher
The only thing we know for sure is that there isn't a single cause for cramps, and there isn't a single fix for them either. Some things work for some people some of the time. Any company selling "THE ONE FIX" is selling snake oil.
I use mustard to help with cramping
Leg cramps are the worse specially if you are going for a PB or before a race day 🙈
Strangely, I champ during swimming Training, but only in the Pool...
Mine happend ONLY when im sleeping.... And on the left calf...
Same with me
Too much carbs. I dont need carbs and never get cramps anymore. Just electrolytes and fat suits me fine.
James shame on you... No mention of South Africa rooibos tea. We need to talk never forget were you come from
DR TIM NOAKES !!!
Both seem pretty reasonable. When I started to cycle, doesn't matter what I drunk or ate, cramps would always be there, meaning the neuro part were getting used to the exercise (?). Now some years later, if I get the drink, ate part wrong, cramps will appear. Or the intensity...