Lance Watson on cramping

LifeSport with Coach Lance Watson: Don’t cramp your style

By Lance WatsonLifeSport.caCoach Lance,

Dear Coach

I seem to have a problem with cramping after around three to four miles into the run of an Olympic-distance race. I typically feel good coming off of the bike and can get into a pretty good pace right away, but the cramping always seems to occur in the same leg. I have the same problem during brick workouts. Is there something I can do in my training to get over this?

Thanks, Fred

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Dear Fred,

Cramping is a problem for many athletes. Athletes with high sweat rates or high sodium loss are particularly susceptible, especially in hot conditions. Given the consistency with which your cramping occurs, you may be running at a fluid deficit. You may be sweating more than you are drinking, and three to four miles into the run you hit a critical dehydration point.

Try riding indoors in warm conditions for one hour without drinking. Elevate your heart rate intermittently to keep your core temperature up. Weigh yourself before and after (dry your body down after and remove wet clothing) to see how much weight you lose. Each kilogram (2.2 pounds) of weight loss over the course of the one-hour ride equates to one liter of fluid. . So if you lose 3.5 pounds, you are losing the equivalent about two large water bottles (approximately 50 ounces or 1.5 liters) of sweat.

A good goal is to try and drink at least one liter per hour, and, if needed, you can train you body to drink more. Also, be sure to drink regularly, and ensure you have at least 500 mg of sodium per liter in your drink to help fluid move into your bloodstream to be available for sweating and working muscles.

As far as cramping in the same leg, there may be many reasons that would overload one side of the body, placing extra muscular demand on one side, such as:
· A leg-length imbalance· Improperly fit or uncomfortable bike or cleats· The wrong running shoes· A tight muscle from a pull, scar tissue or misaligned hipsReview these items plus your hydration scheme as a starting point for solving your cramping issue.

Good luck,Lance

LifeSport head coach Lance Watson has coached a number of Ironman, Olympic and age-group champions. He enjoys coaching athletes of all abilities who are passionate about sport and personal excellence.