Saturday Ride with Eastside Cycling Club. We started out a little late 7:15 AM ish heading toward Fort Christmas. Just before the right turn on Colonial we had a blow out. Unlike the group most of the time we waited for the rider. After about five minutes of waiting and getting a flat on the new tire we all decided to head again toward Fort Christmas. It was a nice fast paced ride that in some stretches over 26 mph once arriving at Fort Christmas the average speed was 22.5 mph. Last last stretch on the ride is a sprint to the finish line, do not be alarmed it is not the pace just a sprint. Below is the Saturday Fort Christmas route from Avalon Park YMCA round trip is 34.8 miles.
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The “A” Group after gathering at Fort Christmas rode a few additional miles. The group rode additional stretch down Taylor Creek Road to the 520 intersection. The round trip ride was almost 50 miles (49.8 miles) Taylor Creek Extension.
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The group picked up the pace from Fort Christmas down to Taylor Creek Road 520 intersection, sprinting at the end of the road. On the ride to the intersection I started cramping in my right inner thigh. I was pedaling with my left leg letting my right rest. The ride back was brisk and I started cramping in my left inner thigh and the ache would not go away. Unfortunately, I only brought water and did not have the solution necessary. I stopped at the convient store on Colonial and grabbed a Gatorade but not soon enough the cramps had taken hold where I could hardly walk. The remaining 4 miles to my home were tough and when I arrived home I had to struggle to lift my leg off of my bike and my inner thigh were contracting and moving on their own (not a fast twitch but at a slow deep movement). I am laughing writing about it but it was the first thime I had ever experienced cramping at that level and it was alarming.
A little information about Cramps
A muscle cramp, technically, occurs when your muscle tightens and shortens causing a sudden severe pain.
Muscle cramps generally result from overexertion and dehydration. When you don’t have enough fluid in your system, it leads to an electrolyte imbalance that causes your muscles to cramp up. Electrolytes are minerals such as sodium, magnesium, calcium and potassium that help the cells to function normally. An imbalance occurs when we have too much or too little of one or more electrolytes in our system. The main electrolytes affecting muscle cramping are potassium, sodium and calcium.
Cramps may also occur after inactivity, such as sitting too long in one place without moving a muscle. Sometimes you can even get a cramp when you’re just lying in bed, though researchers cannot define a definite cause.
Most often people get cramps in their calves, however, you can also get them in your thighs, feet or just about any muscle.
What can I do to prevent these cramps?
To stave off future episodes of nocturnal leg cramps, consider the following tips:
Drink six to eight glasses of water daily. Doing so will help prevent dehydration, which may play a role in the cramping.
Stretch calves regularly throughout the day and at night.
Ride a stationary bicycle for a few minutes before bedtime. This activity can help prevent cramps from developing during the night, especially if you do not get a lot of exercise during the day.
Keep blankets loose at the foot of the bed to prevent your toes and feet from pointing downward while you sleep.
Do aquatic therapy regularly during the week to help stretch and condition your muscles.
Wear proper foot gear.
How can I make cramps go away? (Not possible while on a ride)
When cramping occurs, try these steps:
Walk on or jiggle the affected leg and then elevate it.
Straighten the leg and flex your foot toward your knee. Grab your toes and pull them upward toward your knee. You should feel your calf muscles stretching.
Take a hot shower or warm bath, or apply an ice massage to the cramped muscle.
First, relax the tightened area.
You should gently massaging the area that’s cramped, whether it’s a crick in your calf from over exercising or a spasm in your feet. Second, stretch the muscle out slowly and gently, as long as you don’t feel pain. For calf cramps, do a wall stretch. Stand about three feet away from the wall, with your knees straight and your heels on the floor. Lean into the wall, supporting yourself with your hands. You will feel the stretch of your calf muscles. Hold for 60 seconds and repeat three times.
You should also make sure to drink plenty of fluids.
If you get muscle cramps after exercise, drink water or a sports drink or juice to rehydrate and restore your electrolyte balance. Most of the time water will be sufficient to rehydrate you, however, you are then better off choosing a sports drink containing electrolytes.
You may also undo a cramp with ice.
Ice is both a pain reliever and an anti-inflammatory. Try massaging the area with ice for no more than ten minutes or until the area is bright red, which indicates that blood cells have returned to heat the cramped muscle. If ice is too uncomfortable, try heat. Heat improves superficial blood circulation and makes muscles more flexible, so some people find that heat is more soothing for muscle cramps than ice. Try a heating pad for 20 minutes at a time or even a warm shower or bath. Make sure to massage the muscle with your hands following ice or heat.
