Cramps/Eating prior to race?

[BPHonda]

Probably around lap two of yesterday's race in Sparta, I started to develop bad cramps in my forearms and legs. I was barely able to hold on and finish. Does anyone have any recommendations to help alleviate this problem? Also, what is the best thing to eat prior to a race. I had some kind of sausage and egg biscuit from a local gas station before the race for breakfast and that was it prior to the 1:00 start time. Any suggestions would be appreciated.

Brian

[Dave.Smtih]

My first thought is lack of water. Do a web search on "hydration" and you'll find plenty of good info. The only time I get cramps, and then limited to the stomach, is after eating a power bar of some kind.

[Hawkchaser]

Yep,I'll second that.I also try to start a couple of days before the race eating at least five banana's a day,and a couple on the morning of the race.My arm pump problems have all but gone away.I did just that this weekend because I was supposed to race today,however unfortunately doing this does not help you when you sprain your ankle while practicing the day before the race...:-(

[jruggery]

Brian,

First of all, stomach cramps are different than muscle cramps in your arms and legs. You described muscular cramps so I'll focus on those. I've been forced to do a little research on cramps because the last few years I've been getting them in longer races, particularly in hot weather. Here's a little of what I found.

Muscular cramps can be caused by several things, including dehydration, electrolyte imbalance and simple fatigue...

1.) Dehydration - You should hydrate properly before the race. Carry a bottle of water with you on the drive to the track, sign-up, etc. and continue to sip. Your urine should be pretty clear before the start - a small volume of dark urine is a bad thing. But, don't go overboard - if you drink too much water you can over-dilute the electrolytes in your blood (I think it's called "hypernatremia"), which can actually make you cramp worse.

2.) Electrolyte imbalance - Grab a bottle of Gatorade or almost any sports drink and you'll see that they contain sodium (salt) and potassium. This is because when you sweat, you don't just sweat out water. If you are a "salty sweater" you might see salt marks on your clothes after sweating alot. If you fail to replace that salt during your ride, it could cause cramping. Start with just Gatorade (or something similar) in your camelbak instead of water. If problems persist, try adding about 1/8-1/4 teaspoon of table salt for every 20oz of sports drink.

3.) Fatigue - Sometimes even doing everything right, you can still cramp just from lack of fitness. If you don't do many GNCC type efforts in your training, you can end up going too deep into your energy reserves in a race and cramping just because of muscular exhaustion.

Also, try a breakfast of mostly carbohydrate (cereal, toast, oatmeal, bagel, etc.) instead of a sausage and egg biscuit. They're mostly fat and protein, which aren't the best fuel for exercise. Hope this helps.

[BPHonda]

Looking back on my sleeping, hydration, and eating habits prior to Sparta, I can see many mistakes: lack of sleep (about 3 hrs.), not enough hydration, and poor nutrition. I will not make the same mistake twice since I was absolutely miserable on the track. I will be practicing alot of the suggestions you made above.

[CrazyTed]

Drink, drink, drink. I start hydrating on Thursday before an event. That is not to say I don't hydrate everyday but I make an extra effort to keep hydrated. The night before the event I drink Pedialite with my pasta. I use the Food Lion generic brand as it is half the price and doesn't have that way too sugary of a taste that the national brand does. I use Cytomax in my camelback during the race for that little extra. I am what was described earlier as a salt sweater. My hats all have that white chalky stuff on them from my sweat.... Once you get the hydration down, make sure you get the nutrition correct.

[Russ VCHSS]

Everyone above has really good suggestions. It was pretty hot in sparta, actually to the point where I couldn't wait to get going just so I could feel some wind to cool me off a bit. Hydration is the key. Like Ted above, I drink a lot of fluids all week long and start to hit the pedialite the day before the race. Usually I will get a gallon of water and pour myself a glass, drink that and then replace the water with pedialite. Drink from that all day long and try to finish it at night time. Pasta the night before to load up on carbs. I usually save a little pasta from the night before and eat a couple mouthfuls the morning of the race followed by some fruit or eggs for protein. Try to drink a good bit of fluid the day of the race but not too much. You don't want to get your body to a point where it is trying to get rid of all the extra you hav been consuming. Usually I will only have to go to the bathroom about twice before the race on sunday. Most of the races I do are at one so I will eat a little more pasta right around 11.30 or 12 to hold myself over for the three hour race. One of our pro riders will actually eat a little when he comes into pit. I have not tried it but I know he has done that a couple of times. Hydration is the key though...

I also mix pedialite in my water pack at about a 70:30 water to pedialite ratio. By the end of the weekend I hate pedialite, but the results usually make me happy.

[xcracer]

I agree on the loading up on plenty of water several days before the race. Especially for the 3 hour type of events. I have found that orange juice is one of the best things to drink the morning prior to a long hot race, if your system can take the citric acid. I like the kind with some pulp. It gives you complex and simple carbs, hydration, and plenty of potasium. It's all natural too! The reason to eat bannanas is to get the added potasium and orange juice is actually a better source. I would also recomend the pasta but would prefer whole wheat for more complex carbs. Whole wheat bagels or anything like that would work too for the energy aspect.

I know it's often hard to drink from a camelback during a race but it is very important to do that. Try mixing a sports drink(gatoraid) or pedialyte 50/50 with water. That has worked best for me. Too strong a mixture just makes your mouth gummy and more thirsty.

As far as arm pump try simple stretching of the wrist and forearms proir to the race. Hand exercise grippers help too. In KY last year I ran in to Randy Hawkins walking the track prior to the race carrying a pair of light dumbbells to warm up.

Just my 2 cents. Hope it helps.

[Beaker470]

try this product from the makers of GU energy gel ,GU-2O it is a drink mix, the ost hydrating additive out there.


I drink a slimfast morning of and mid race for food intake, GU or power bar gels during, water, cytomax or GU-2O during, and pedialite after. The day before I just try to drink a bit more than normal and eat a few bannanas.

The best thing I found is just exercise, a light bicycle ride will clear the lactic acid from your legs to put off or eliminate the cramping. When I am riding the bicycle regularly (summer) I don't cramp, when the weather changes and I can't ride I cramp. I guess it is what you get for being old and not in shape any more.

[Beaker470]

the best source of drinkable postassium is V-8 Juice, I just can't stand it myself. OJ is good just too much acid.

[Trail Ryder]

I've been on a low-carb diet since February, and it's working great ... 50 lbs. thus far. But I do ingest healthy carbs prior to intensive physical activity (dirt biking); mostly in the form of fruit, vegetables, and whole grains ... avoiding the enriched flour products and sugars.

I'm sure to properly hydrate, starting days before the ride, and eat banannas (Potassium) the night before and morning of; along with a multi-vitamin, every day. I also stretch prior to riding.

I know very little about proper nutrition and exercise. But even though I've been on a low-carb diet this past season, I've experienced little fatigue and almost no cramping.

[motoman401]

Most of my arm pump is gone now but I still seem to get it near the end of the race in my legs. To prevent this the week before a race, I drink nothing but water and gatorade. I drink at least 8 servings a day of each, Just like the Yahoo Health website said too. Then on Friday and Saturday I drink gatorade andf water all day. I never let go of it, unless i'm riding. Now I have a nervous stomach and on Sunday I don't feel like eating much but I make myself eat some fruit or something, Most of the time bananas. During the race When I feel the leg cramps setting in i just try to tough it out. At pit stops I have my mechanic rub alcohol on my arms to reduce getting arm pump. I think that toughing it out really helps you in the long run or it teaches you to be better prepared for the next race.