My Take On Muscle Cramps On Long Rides

So, you’ve been riding for hours, heart racing, wind against your face, and then – bam! – out of nowhere, you feel it: the dreaded muscle cramp.

Those electric bolts of pain shooting through your quads and hamstrings like your muscles just decided to call it quits.

You’re not alone, my friend.

Cramping after long rides isn’t something that only the unfit encounter. Trust me, even the most seasoned cyclists have faced this dark beast.

You’ve completed a century ride or even a 200km event, only to be greeted by cramps in the final stretch. You know it’s coming, but can you really do anything to stop it? Well, I’ve got a few thoughts.

Let me tell you a story. I completed my first 200km event a while back, and like the masochist I am, I didn’t take a leisurely pace.

In fact, I pushed through like I was chasing the horizon itself, only to be greeted by cramps in both hamstrings and a delightful quad cramp towards the final 50km.

It wasn’t the heat that did me in, or a lack of food, nor was my hydration a disaster.

No, this was a straight-up failure of my muscles to keep up with my ambitions.

And so I’ve had to learn a few things about muscle cramps on long rides. These cramps are a sign, my friends.

They’re trying to tell you something. And I’m here to break it down.

1. It’s Not Just Hydration, It’s Not Just Salt

One of the biggest lies peddled around cycling circles is that dehydration or lack of electrolytes is the sole cause of cramps.

Sure, they play a role, but they are not the smoking gun.

What’s really happening is a neurological response. Your body, under duress, is saying, “Hey, this is too much.”

You’re pushing the envelope, and your body’s defense mechanism kicks in.

No amount of electrolytes is going to fix an undertrained muscle or a misfiring neural response.

If your muscles aren’t conditioned for the effort, cramps will follow. It’s that simple.

2. Overuse and Fatigue Are the Culprits

If you’re riding beyond your fitness level, you’re essentially asking your body to do more than it’s prepared to. It’s that simple.

On my 200km ride, despite having good fitness, I hit a wall because I pushed too hard.

This was my first time at this distance, and my muscles just weren’t prepared for that kind of stress.

Sure, they’d handled the 150-170km rides before, but the final stretch was a beast that demanded more than I had in the tank.

Cramps came as a reminder that my body wasn’t ready for that kind of exertion. My takeaway? Build up to these long rides progressively.

3. Your Bike Fit Might Be Causing You More Harm Than Good

This isn’t something that often gets discussed, but your bike fit can be a significant factor in muscle cramps.

If your position isn’t dialed in, you might be overusing certain muscles while others get neglected. I’ve had my fair share of cramps in the hamstrings, which is a common issue for cyclists who don’t engage those muscles properly during a pedal stroke.

If you’re pedaling with poor form or poor bike setup, you’re not distributing the effort evenly across your muscles, leading to imbalances and, you guessed it, cramps. Time to check that fit.

4. Conditioning is King, and You’re Not There Yet

Some of the best advice I’ve ever received is simple: ride more. The solution to cramping during long rides often boils down to one thing: conditioning.

You can’t expect your body to handle the intensity of a 200km ride after training only for 100km. Your muscles need to adapt to longer distances.

Sure, you might have the endurance for 100km or 150km, but you’re not ready for 200.

So, what do you do? You build. Ride longer distances gradually, and train for the kind of intensity your muscles are going to face.

5. Stretching, Yoga, and Massage

We talk a lot about training on the bike, but what about off the bike? Flexibility plays a crucial role in preventing cramps.

If you’re stiff as a board when you hop on the saddle, your muscles are more likely to seize up when pushed to their limits. Incorporate stretching and yoga into your routine, and don’t forget to give those legs a post-ride massage.

It’ll help keep everything loose and supple, reducing your chances of cramps during that final push.

6. Nutrition and Fueling: Don’t Skip It

You’ve heard it a thousand times, and I’m not going to sugarcoat it: nutrition matters. But here’s the deal – it’s not just about downing electrolytes every hour or popping a banana every now and then.

You need to fuel properly. That means balancing carbs, fats, and proteins throughout the ride. I’ve learned the hard way that neglecting to eat enough can bring cramps knocking on your door.

And it’s not just about hydration either. Take care of your body’s needs – don’t just hydrate with water, but with a proper mix of carbs and salts to keep your energy stores up.

7. The Real Secret: Patience and Mindset

In the end, there’s no magic bullet for avoiding cramps.

Sure, you can tweak your training, hydration, and nutrition, but the real answer is a mental one. Cramps are going to happen; you’re going to face pain and fatigue, and that’s the nature of long-distance riding.

What you do in those moments matters more than anything. It’s about pushing through, learning from each ride, and building up the mental resilience to keep going.

Your body will fail you, but your mind? That’s where the real battle lies.

Quick Summary:

Point	Takeaway
Hydration and electrolytes	Important but not the sole cause of cramps.
Overuse and fatigue	Pushing beyond your fitness level causes cramps.
Bike fit	Poor fit can cause muscle imbalances leading to cramps.
Conditioning	Build up distance progressively to avoid overstrain.
Stretching and massage	Help keep muscles flexible and avoid cramps.
Nutrition and fueling	Balance your intake of carbs, salts, and hydration.
Patience and mindset	Cramps are inevitable, but mental strength helps.

Now, after all that, here’s the thing. Cramps aren’t some random twist of fate. They’re a signal. Your body’s way of telling you, “I’m not quite there yet, but keep pushing.”

And if you listen to that message, keep working, keep riding, eventually, you’ll beat the cramps. Or at least, learn how to ride with them.