Tuesday, April 30, 2013

Muscle Cramps

Athletes in general are prone to suffer rrom muscle cramps. There are a number of reasons for this, sports nutritionists point out mineral and electrolyte depletion as the most frequent cause of cramps.
As a cyclist, the most agonizing way to bail out from a ride is suffering from muscle cramps.
What are the ways to prevent this from happening?
Before a Ride
1. Do pre ride stretches. This warms up your muscles and help blood flow.
2. Bring proper amounts of water/hydration. One guide in determining the correct amount of water is 200ml per 15mins ride out. Adjust water amount according to body weight.
3. Load up on bananas. One serving of a medium sized banana can provide around 9 percent of your daily potassium need
4. Eat a balanced meal that is not to heavy to digest.
5. Get enough rest the day before your ride. If you are not in a good condition on the day of your ride, you may end up suffering more than cramps
During Ride
1. Drink water every 15 minutes.
2. Munch on peanuts, and salty snacks while riding. This will replenish lost salts.
3. Rest 5 minutes every 30 minute ride. Resting will give your tired muscles a break.
4. If in the event a cramp occurs, stop in a safe place and have a companion stretch your affected leg.

I hope these tips help you prevent cramps from ruining your great bicycle trip.

Have a cramp-free ride!

For futher information, read this from Mayo Clinic

posted from Bloggeroid

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