Cadence and cramp - warning

[kitchenman]

Recently I have got all excited about cadence, hub motor rpm and the efficiency "sweet spot". This has resulted in more exercise as I have tried to keep my cadence at about 80 rpm which is about the average I've been told. My last 2 commutes have been personal bests which is always nice. However, this improvement seems to have come at some cost as I have just had a bout of hamstring cramp for the first time since I was pushing the boundaries on my CX700 ...
I wonder is cramp a bad thing in this case? I know my mum suffers awfully from cramp and could not be considered any other than bad. But in my case? ....

 

[steveindenmark]

Do you know what your cadence was before you stepped it up to 80?

It is ok saying 80 is average but average for who? A good club rider, a weekend hacker.

I would rest a while and then make 90 as your average for a while and build up gently. The fact that your last 2 commutes have been PBs show you are pushing it a bit too hard.

Setve

 

[Deleted member 4366]

I went out for quite a long ride a few months back and had really bad cramps at night that I've never had before, and then I got them again a few days later after a normal commute. they seem to have gone now, but I haven't been out on any long rides since.

 

[kitchenman]

Do you know what your cadence was before you stepped it up to 80?

It is ok saying 80 is average but average for who? A good club rider, a weekend hacker.

I would rest a while and then make 90 as your average for a while and build up gently. The fact that your last 2 commutes have been PBs show you are pushing it a bit too hard.

Setve

Hi Steve, I added the cadence computer so that I could talk numbers. However, its taking me a while to get the right numbers! .... The video I took of my motor gave me a figure of 202 in high speed mode which is what I use for my commute. As I have a 1:2 gear ratio I am halfing what my cadence computer displays. For tonights commute I had an average cadence of 82 which I believe to be quite accurate. I suspect my cadence has been there or there abouts in the past its just now I'm able to be more consistant. Another factor which I should mention is tyre pressure. The PBs have come since I pumped them up a bit

 

[andyh2]

I used to get cramp at night quite often after riding. Might be all in my head, but a glass of tonic water before bed seems to prevent it for me.

 

[Blew it]

....I wonder is cramp a bad thing in this case?........

Have a read of this, it may be of help.


....Muscle cramps aren’t thought to have any serious long-term effects....

 

[Blew it]

I used to get cramp at night quite often after riding. Might be all in my head, but a glass of tonic water before bed seems to prevent it for me.

The active ingredient in tonic water is Quinine, but at much lower concentrations than that drunk as an anti-malarial in the days of the Empire. Even then, generous amounts of London Dry gin were added to mask the bitter taste of the Quinine.

According to an article in Wikipedia, American doctors once prescribed it's use to combat 'Nocturnal Leg Cramps'....a practice which is now banned in that country.

 

[karl101]

Are these cramps in your calf muscles? Possibly your toes are pointing down?. The flat of your feet should be at 90 degrees to the leg, like when walking.

Karl.

 

[funkylyn]

Have a read of this, it may be of help.


....Muscle cramps aren’t thought to have any serious long-term effects....

Thats a good link Bob...thanks for that......

I sometimes get leg cramps....not normally from cycling... but if I drink too much wine and forget to drink water to rehydrate.....usually always when away in the m/home, so handy to read those tips cos its b***** painful, never mind inconvenient, hopping around the van with 4 pomeranians running around wondering why 'mum' is up and thinking they are going walkies again at 2am !!

Needless to say.......theyre NOT

Lynda

 

[Blew it]

Lynda, you should try the stretching exercises lying on the floor of your motorhome, but be prepared to have four poms jumping on top and licking you to death. Dogs are like that, bless 'em.

Happy and safe travelling Lynda
Bob

 

[kitchenman]

Are these cramps in your calf muscles? Possibly your toes are pointing down?. The flat of your feet should be at 90 degrees to the leg, like when walking.

Karl.

Its usually my hamstring. I think I'll add a column to my spreadsheet so I can keep a record. May also set up a desk web cam so I can provide the painful evidence.

 

[kitchenman]

I would rest a while and then make 90 as your average for a while and build up gently. The fact that your last 2 commutes have been PBs show you are pushing it a bit too hard.

I took your advise and did 2 things to make this mornings commute easier: Tried to keep my cadence higher and when I found my cadence was low I did not push it and let the motor work harder. No PB as you would expect but still a reasonable time and there were 17 mph winds blowing across me this morning. My average cadence was higher by 1 rpm! ... at just over 82 rpm. I did tank it down my favorite hill and wanted to see at what point I could not peddle anymore. I gave up at just over 150 rpms.
I'll pop down to the bike shed lunchtime and double check my sprocket counts and make sure I have an accurate ratio. I've been using half but it may be more or less...

 

[Geebee]

1st up don't worry about what cadence you "should" be using, as long as you are not to low in the rpm's, as it doesn't do nice thing for your knees.
Before I got side lined by some medication I was taking, my cadence was cruise 120 rpm and sprint at 160 to 180 rpm.
I found a small amount of watered down Gator aid on long rides completely stopped cramping.

 

[kitchenman]

1st up don't worry about what cadence you "should" be using, as long as you are not to low in the rpm's, as it doesn't do nice thing for your knees.
Before I got side lined by some medication I was taking, my cadence was cruise 120 rpm and sprint at 160 to 180 rpm.
I found a small amount of watered down Gator aid on long rides completely stopped cramping.

Blimey! GeeBee, my 150 was down my biggest hill. I can't imaging ever doing anything like that on the flat ...

I need to drink more water/fluid. At the moment I have a cup of tea when I wake up, cycle 15 miles, shower, breakfast (porridge at the moment) , 2 or 3 black coffees until lunchtime, soup and roll and fruit salad, 2 or 3 more black coffees, cycle home 15 miles, binge eat something (anything!) ..cup of tea, shower, diner, one white coffee in the evening .... bed.

 

[jerrysimon]

As a type one diabetic in the past I had very bad night cramps in my legs when my sugars dropped too low.

Good control of sugar levels helps prevent them. I wonder if low blood sugars contribute ? certainly alcohol wil lower your sugars eventually.

I remember one night waking up screaming in pain. My wife jumped out of bed and came rushing round my side of the bed to try and help me, only to faint herself moments later (blood pressure related probably). Its one of the classic moments which we look back and laugh about. It must have been funny to watch me screaming in pain trying to help her and her passed out on the floor

Regards

Jerry

 

[kitchenman]

I'll pop down to the bike shed lunchtime and double check my sprocket counts and make sure I have an accurate ratio. I've been using half but it may be more or less...

Umm.. ok ... my figures are all lies! .... I have 38T and 16T and ratio of 8:19 which means, if I have done the maths right, my average cadence this morning was 69 rpm and my max was 128 rpm ..