- July 29, 2019 at 10:14 am #19885
Hi Lynda. I’m 48 and have doing the Masters base, Masters build and race and now am doing the Masters 50 mile training as I have a 50 miler at the end of september. This year I’ve been getting quad cramps (vastus medialis) near the end of hard rides and races. I never had these until this year. It happens when I go out of the saddle to climb but only at the later stages of training or racing. I’ve worked on hydration, nutrition(electrolytes) and stretching to help but not much is different so far. I did recently realize that I don’t do much out of saddle climbing during training so I have been increasing my out of the saddle climbing a lot in the last few weeks to hopefully help.
Can you recommend any general advice or strength training for the quads in addition to the weekly prescribed squats, dead lifts, box blasts that may help?
- July 30, 2019 at 9:21 am #19891LyndaKeymaster
Here is our Guide to Prevent Muscle Cramping.
Cramping is frustrating and painful! You are on the right track with monitoring your hydration and nutrition and stretching and strength training. I do recommend keeping up with your out-of-the-saddle training but don’t recommend adding in more strength training than is already in the plan. Take a look at the neuromuscular theory of cramping in the above link and give Hotshot or pickle juice a try next time you feel a cramp coming on.
- October 2, 2019 at 9:56 am #20060
Hi again, Lynda. I’m getting back to you on this thread a couple months later. Regarding cramps I’ve done two races in the last couple months and I’ve gotten cramps late in these races in my vastus medialis again. I never had these the last two seasons racing. This has happened at five out of eight races this year. It starts with out of saddle climbing but it also can happen during in the saddle climbing as well in longer events. Iv’e tried hot shot and it seems it may help about half the time but I’m also slowing down and/or stopping to stretch at the same time so I don’t know if the hot shot is helping. Iv’e still managed to get many top three Expert/Cat-1 this year even with the cramps.
1) I know you said not to add weighted lunges to my strength training but I was doing them two seasons ago and they seemed to be good for my vastus medialis strength. Could I possibly swap these out for the box blasts in you plans for next season?
2)Could I add more miles to your training plans on the prescribed longer non interval days to help this? I feel like a do fewer hour plus rides with your plans than when I was training two seasons ago.
3) Should I try adding some sodium intake before longer training rides and races and also in my Skratch labs drink mix during?
My training plans have been Masters base then Masters XC build and race and then the 50 miler plan for a late September long race.
- October 2, 2019 at 10:08 am #20061
Also to be clear I have read your article on cramps as well as many other articles. I understand much of the cramping is probably from me going beyond my abilities but two seasons ago I could go hard on climbs until fatigue would be what slow me down. Now it seems that cramps stop me before I even get to fully fatigue.
- October 3, 2019 at 2:40 pm #20066LyndaKeymaster
2) Yes, in the base training phase. No, 12 weeks prior to a peak race.
3) Yes, you can experiment with a hyper-hydration mix like the product Skratch has available. Read through the cautions with this product. High sodium intakes may not be good for your general health status on a long term and regular schedule or anytime for athletes with high blood pressure or on blood pressure reducing medications.
- You must be logged in to reply to this topic.