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Discussion Starter · #1 ·
O.K. I rode 15 miles with a lot of hills and a strong head wind. I know this isn't very far for some of you on here. But here is my question when I got done I put on my running shoes and tried to run I ran a few hundred feet and got a cramp in my calf. I walked for a little and tried running again it cramped. Is this from dehydration or my muscles aren't conditioned for this yet? In 2 weeks I got a Duathlon I'd like to do it is run 3.1 miles bike 18 and run 3.1. It is a mostly flat course Do you think if I pace myself better my calf won't cramp again?
 

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Try eating bananas or cukes. They're both an excellent source of potassium, which helps to prevent cramps.
 

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could be saddle too high?

I read that salt also helps (food/drink) with cramps.

But you only rode 15 miles for 1-1.5 hours, not enough distance, IMHO. But hills and strong wind makes me think as I had a similar incident ~9 months ago and it turned out my saddle was too high. Did you get any tension/soreness post-ride in hamstrings, glutes or upper calf areas? If so, perhaps you need to lower your saddle, gradually, 3mm at a time. Also check the cleat position over the pedal axle, perhaps your foot is too far back and needs to move forward by moving cleat backwards.
 

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Discussion Starter · #5 ·
acid_rider said:
I read that salt also helps (food/drink) with cramps.

But you only rode 15 miles for 1-1.5 hours, not enough distance, IMHO. But hills and strong wind makes me think as I had a similar incident ~9 months ago and it turned out my saddle was too high. Did you get any tension/soreness post-ride in hamstrings, glutes or upper calf areas? If so, perhaps you need to lower your saddle, gradually, 3mm at a time. Also check the cleat position over the pedal axle, perhaps your foot is too far back and needs to move forward by moving cleat backwards.
It took me 45 minutes to ride the 15 miles so my intensity was pretty high at least for me. Also, everything else felt good I didn't experience pain anywhere else.
 

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My best guess is that you're riding in a 'toes-down' position...for most riders, this tends to 'pump' the calf muscle repeatedly. Try pedaling with the feet parallel to the ground or even in a slight 'heels-down' position...if nutrition is not the culprit, the next time you experience cramps in the calf; drop the heels down and drop back a couple of cogs until your cadence is about 20rpm higher than normal....this should ride out the cramps...
http://www.cptips.com/muspain.htm
 

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Heel Down vs. Cleat Position?

If you want to promote a heel down position, should the cleat be forward or back relative to the ball of one's foot? I've had the same crap issue in my right calf.
 

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Whatever feels good...

msohio said:
If you want to promote a heel down position, should the cleat be forward or back relative to the ball of one's foot? I've had the same crap issue in my right calf.
After several trials, I found that the pedal axle just ahead of the ball of my foot works for me (cleat about 3mm forward of axle)...and I try to keep the foot parallel to the ground; at least avoiding the toes-down position....... knock on wood, no calf cramps in many years...but on a couple of rides, I have had buddies that developed calf cramps and I told them to drop the heel, drop a couple of cogs and spin it out....it's worked everytime so far.
We're all different, so experimentation should be the deciding factor...I'm sure that there are riders that ride in the t-d position all the time....an exagerated heels-down position may hurt/inflame your ankles
 
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