Cramping... Help!

Ed Eovino

Was hoping to get some feedback from some of you smart guys about my cramping problem...

I did my big day yesterday:45 minute swim/ 4 hour bike @ 72%FTP/ 7 mile run first 3 miles z1 then 2.25 z2... this is where I had a big quad cramp... same debilitating cramp I've had in just about every race...

Morning pre swim:

 2 bananas

1 Carmel Macchiato GU (60 mg sodium)

1 bottle water

After swim pre ride:

2 salt stick tabs (430mg sodium)

Bike: 4 hours…. Per hour amounts…475 calories(1420mg sodium)

17 scoops of Gatorade Endurance mixed with 150oz water

1360 calories

(4930mg sodium)

2 GU Salted Caramel/Caramel macchiato

200 calories (180mg sodium)

2 Power bar wafer bars

340 calories (140 mg sodium)

2 Salt Stick tabs (430 mg sodium)

Run: 7 mile run

3 scoops of Gatorade Endurance

240 calories (570mg sodium)

Mark Maurer

Hi Ed, have you done a sweat test to determine if you're drinking enough? Did you have to pee during the bike? If not it could be that you aren't drinking enough. That's where I would start. I've read all kinds of articles on cramping and the causes cited range from not enough sodium, magnesium, potassium, etc., (depending on the hypothesis) dehydration, or over working a certain muscle group just to name the most cited causes. So it's really difficult to pin down because I'm not sure that anyone knows what causes cramping. To complicate things it might be different for each person.

I did IM CDA and didn't pace the bike well. It was pre-EN and I hammered the hills on the bike. When I got on to the run course my quads immediately started cramping and I had to walk for a while to calm them down (it was a no good very hard marathon). Since then I've gotten a power meter and I work really hard to keep my power in the prescribed zones and are up the hills. Since then I've not had a problem with cramping quads. That could be it or it could be the fact that over also dialed in my nutrition and hydration better over time too.
It will be interesting to see what others have to say, but my guess is that you're going to have to really examine the bike and the run metrics (if you have power and pace numbers) and see if there is anything there that tells you something. And you'll probably have to experiment with down things to figure it out.

BTW, I'm still trying to figure out how to access the multiple universes that string theory predicts so that I can do experiments like this.

Ed Eovino

Thanks Mark... nice to know I'm not alone! I should have mentioned the results of my sweat test... between 2 on the cool side 3 on the hot side bottles an hour. My 4 hour bike was on the trainer and I drank 2 bottles/hour for the first 3 hours and one bottle in hour 4. Had to pee 4 times... so I doubt the hydration was the issue.

I think I am going to have to look at the intensity. My TSS for the 4 hours was 211... but I think I rode closer to .74 than the .72 I was shooting for...

Mike Roberts

Hey Ed,

Cramping is just part of long course tri racing, and lord knows I've suffered from it.  Even the pros will cramp at some point during every IM.  Read lots about it, and there doesn't seem to be a lot of consensus.  For me, if I overdo the pace or distance based on my current level of fitness, it's simply because I don't have the miles in me.  This usually manifests itself in the swim or later in the run.  As I build fitness, they go away.  When I first swam 3,000yds this build, my feet cramped toward the end.  Now I can swim 4,500 pretty hard, no cramping.  To me, that has everything to do with fitness, nothing at all to do with salt.

When it is hot and/or humid not too late in the workout and the cramps seem to be in both feet, both calves or both quads, I almost always blame salt and take a couple extra salt tabs, which tend to work really well for me.  If it's late in the run in an IM, it's probably just plain old fashion muscle fatigue, and the finish line is the best remedy.

The one time I had a recurring cramp in my left quad only, I went to my PT friend, who found a big knot.  Took a couple of sessions that involved more than a few tears, but it went away.

My guess?  Based on your location and the recent sh*tty weather there, I suspect you've done a lot of indoor work and haven't had a really hard, 6hr WKO in a long time.  And you're very early in your build toward IMTX, I think.  Probably just fitness.  In 6 weeks, it won't happen.  But if it's a recurring thing in only the L or R quad, could be something associated with that limb.

Just my two Lincolns.  

Stephanie Hartmann

Looks like you could use some actual water in there.

Ed Eovino

Thanks Mike... I've been thinking about this all day and after reading your post... I have to believe you're right. Being new to EN I'm sure I've been pushing above my "should" bike pace. That's exactly how working above your fitness would manifest after the long session.   Hopefully after a few weeks I'll notice a difference.I think I'm going to keep pushing .74 in my longer WO's and then back off to .72 on race day (suggestion from KMF) and see if I can nail the run.

And yes... as I know you know...the weather around here doesn't exactly make training outside easy.... but being 10 years away from retirement.. I guess I'll have to delay my escape to the warmer climes of Florida!