Cramping

Cuz11

I competed in my first Tri (REV 3 Williamsburg 1/2)  after about two months with EN. My ability to adhere to the schedule was limited by work etc... I guess everyone's is,  I really struggled to get the swimming time in. I was happy with my ability to follow the run and bike plans and felt that my bike fitness was where I needed it to be and I was surprised how poor I did on my run. Long story short, I was o.k. with my swim time, I was pushed  a little off course by the current but given my limited time training, my goal was to get through it. My bike leg was going great averaging over 20/mph up to mile 33, that is when I I hit a large dip in the road and it jerked my bars hard to the right, I went down and sled for about ten yards and received extensive road rash on my left side,  bent my rear rim to the point I only had three working gears and was run over by the rider behind me. He also went down, and eventually to the hospital. After 25-30 minutes of checking on my self and the other rider ( we had assistance) I started riding again. I finished with an 18.7 mph avg. Due to my injuries I contemplated calling it a day in T2, but I wanted to at least try to run. Finally I am going to address my issue, I started the run slow and steady, I use hammer products, Perpetuem, Hammer Gel, Heed and Endurolites as well as amino's and a few others. I followed my nutrition protocol all day with the exception of 10 miles without fluid due to the wreck. Less than one mile in my legs tightened and they were on the verge of cramping, I started walking until the feeling was gone. Run a mile to the aid station, walked hydrate and run to the next aid station. My problem is that my leg never let me run like they do when I'm training. They are always tight and feel as if they are on the verge of cramping. Cardio wise no issues, just leg tightness. I had the same problem in April for a half distance and it was 50 degrees. I do not know what to try next. Any suggestions?

 

Thanks,

Wayne

Chris Ciannella

My guess is it was due to your accident. However, the first thing I think of whe people complain about cramping is sodium. Are you taking enough in?

thekidduxc

Have you checked out the Wiki and performed a sweat test? Maybe a nutrition/salt issue.

Cuz11

 

Thank you for the input, I like to think I have my sodium intake dialed in, maybe I need to dig deeper and really check on it. They did have salt tablets on the run course and I started using them, maybe to late. 

Cuz11

 

Thank you for the input, I like to think I have my sodium intake dialed in, maybe I need to dig deeper and really check on it. They did have salt tablets on the run course and I started using them, maybe to late. 

Once I am healed up I will try the sweat test. Thanks

Shaughn Simmons

My experience has shown me that two things cause me to cramp:

1) Dehydration and insufficient sodium across a workout of 3 hours or more.

2) Excessive/over stimulation of a muscle group beyond my fitness level.

When you hit that bump and tensed up those muscles, you might have cramped due to number two above, very possible.

First, great work out there and glad your safe.  Sweat testing, knowing your hydration/sodium needs, dialing those in during your training leading up to your event during these summer months is just being smart.

Congratulations!

SS

Coach Patrick

Wayne so sorry to hear bout your crash!!!! My only experience with hammer is that they are light on sodium...and light even in the salt pills. One SaltStick pill, I think, is worth four endurolytes. And I take a salt stick pill every hour AND I eat powerbar products (high in sodium) and drink Gatorade Endurance ....Perpetuum has 210 MGs of Sodium where a similar bottle of Gatorade Endurance as 580 MGs.

I would start by adding up all your sodium, across all sources, for an hour. Let's see that number.

Also, we can't ignore how you rode the bike. Sometimes a variable bike (hard on hills, not hard on downhills, etc) can be costly as well....but first, the sodium!!

Let us know!

~ Coach P

Patricia Rosen

Just a note on the salt.... one salt- stick an hour in the heat! or if you sweat a lot... use EFS for your fluids as it has the highest salt content out there for a sport drink.... (Living in Texas has been an educator....) consider "Sport leg" which is a "salt" replacement that provides calcium and magnesium specifically to prevent cramps, in a lactate form. Muscles use lactate... our production of lactate only has to do with anaerobic metabolism reflecting inadequate fuel/hydration but the use of the calcium lactate provides specific fuel for your muscles. (okay, I have treaded into nerdsville here but I hope this is helpful)

Stephanie Weldon

Not to hijack a thread but just an open question: Anyone have experience with HotShot? Is there any validity to the "new" science this product claims of effecting neuromuscular performance and reducing /preventing cramps? Or is cramping still just a chemistry/sodium equation? Anyone tried HOT-SHOT? Just curious.

Patricia Rosen

yes. I saw the presentation by the inventor in Hawaii last year and I have a box full of samples. It is very hot stuff to swallow and makes you want to throw up. If you are able to swallow it you may have to contend with some diarrhea. I looked at the supporting literature and it is mostly anecdotal without any studies to evaluate efficacy or safety. The principal mechanism by which it is supposed to work is by irritating your mouth and causing you to not have cramps in your legs.... (basically if your mouth burns like crazy your leg cramps aren't such a bad thing! ) there is some credence to that... but there is no physiologic basis for it to reduce cramping... I asked the inventor why not just give someone a lozenge, and he said that they are thinking about it.... so yes, "it's the nerve".
great marketing, no data

Stephanie Weldon

Thanks for the info, Patricia! Interesting stuff. Will stick with monitoring sodium intake! Good luck, Wayne. ??

Cuz11

 

Thanks for the input Shaughn,

I believe both points you make are causes for my cramping/ leg tightness. I am going to conduct a sweat test tomorrow. Its the perfect weather for it. 

Wayne

 

 

 

Cuz11

 

Thanks Coach,

 

I am reevaluating my use of hammer in race products, over the last two years I have not had the success I did with the products in my previous 8 years with them. Some of that has to due with the increased distance and intensity over the last two years.

Thanks for the advice, I believe both my sodium intake and my competitive nature on the bike have been getting the best of me.

Wayne 

Cuz11

Very helpful!

Wayne

Coach Patrick

Please keep us posted!

~ Coach P