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Calf cramping up as I start my brick runs - advice/assistance?

mkmiecmkmiec
in General Training Discussions

Hey all,

So I'll admit, I was fairly bad about doing brick runs in the OS.  Most days with two workouts, I would do the bike in the am and run at lunch.  This is my 2nd season of tri, so last year I didnt have many brick workouts. 

8 weeks out from my A race, and the last two Tuesdays I've done a bike workout and jumped right into running, proper brick style, dailing up the pace to my Z2 pretty much right away and Z3 after another 5-10 minutes, stopping at just under 16 minutes (2 miles) each time.

Both times, my calf cramped up pretty quickly (first time was just the left calf and today it was both). Nothing major as far as pain, but I'd feel it pretty much right away.  I maintained my pace each time, but had to really block out the pain that was throbbing in and out every 30 seconds or so for the first mile.  Cursing under my breath helped somewhat   After that, it would hurt less the 2nd mile, but then I stopped at mile 2.

Advice on how to prevent this from happening and/or dealing with this?  Both times I finished the main set of bike workout, took a 2 minute transition and then ran. 

Should I do a cool down on the bike and/or a  warm up on the run with some time at Z1 run pace, rather than jumping right into Z2?  Should I just keep trying these bricks over and over again till I get used to it?  Is this a nurtrition issue? 

Thanks!

Comments

  • Carrie ChavezCarrie Chavez
    If it were me, I would try a few things.
    1. Cool down longer, maybe 5 more minutes. Drink water during that time.
    2. Change into running gear, start out more slowly for 1-3 minutes and build into your pace. Don't sprint down the street right away. Settle into your pace more gradually.

    That is my .02 as a PT and fellow athlete.
  • NortonNorton
    An odd suggestion, but one that worked for me and many others: slam the cleats on your bike shoes as far back as possible. This reduces the loading on your calves during cycling and saves them for the run. I received this nugget from Bjorn Andersson himself!
  • mattsullmattsull

    What Bill said.

  • mkmiecmkmiec

    Thanks everyone.  this helped.  I'll keep y'all posted. Woot!

  • Nate ParadyNate Parady
    Had an issue with this last season..This is what worked for me, When I first start running I run a little flat footed. That is, my stride is less center strike on the ball of my foot which puts less stress on my calf for the first 10 or so minutes. I wait until blood is flowing in my "running" muscles before I change my stride back to a more typical, Better, running stride of center strike, ball of the foot hitting the ground first. This allows the calf muscle to warm up before I really start asking it to perform at 100%.
    just my .02 and what has worked for me..
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