Leg Cramp While Cycling What It Is, Causes, And How To Stop It

Ready To Ride Your Bike And Enjoy A New Adventure, But!

Have you ever felt a sharp electric shock in your leg while cycling?, Or felt like you couldn’t control your foot? One in ten cyclists experiences leg cramps during their ride. So, what exactly are leg cramps, what causes them, and how can you stop them? In this article, we’ll dive into the details.

What Is Leg Cramp?

A leg cramp is a sudden and unexpected tightening of one or more muscles, which can be extremely painful but is not dangerous. It is sometimes referred to as a muscle spasm or a “charley horse.”

How Does Leg Cramp Occur?

When your body breathes, the air you inhale is converted into energy not only for your muscles but for every cell in your body. When you ride your bike, you need more energy, so you breathe faster to get as much oxygen as possible. This is called “Aerobic respiration”. As you pedal harder, it becomes more difficult for your heart to pump oxygen throughout your body, and you enter the anaerobic respiration phase.

This is where glucose comes into play (the essential building block for energy production), which can be produced through:

The breakdown of the food you consume by the intestines into essential nutrients and carbohydrates.
The liver in a process called “gluconeogenesis,” where the glucose extracted by your intestines from food is broken down into simpler sugars stored in the liver, then converted back when needed.
In both cases, large molecules are broken down into simpler molecules, including the molecule known as pyruvate.

During aerobic respiration, when the body has enough oxygen, pyruvate is released into the bloodstream to be metabolized into more energy. In anaerobic respiration, the body cannot metabolize pyruvate directly due to insufficient oxygen, so it breaks it down into a smaller molecule called lactate, also known as lactic acid. This is the body’s response to a lack of oxygen, as it allows for further breakdown of glucose, resulting in additional energy that enables you to cover that extra kilometer.

What Causes Leg Cramps?

There are alot of reasons that causes leg cramps, the most common are:

Muscles Acidity:

When lactate accumulates increases, muscles acidity increases, causing an imbalance of other metabolites produced during cellular metabolism. This makes the body less efficient at breaking down glucose, signaling a need to stop physical exertion immediately, often resulting in leg cramps.

Hyperhidrosis:

Hyperhidrosis is one of the most common causes of leg cramps during cycling. When hyperhidrosis occurs, cyclists lose essential electrolytes (the minerals and salts found in the body) and become dehydrated, which can result in leg cramps.

Neuromuscular Fatigue:

Neuromuscular fatigue is the most probable cause of leg cramps while cycling. It refers to the repeated use of muscles, leading to fatigue, which can impair the neuromuscular pathways that control our muscle movements.

How To Stop Leg Cramps?

Here are some tips for how to stop leg cramp when cycling, and keep your ride smooth:

Hydration:

Make sure to drink 2 bottles of water per hour, preferably one bottle with water and another with an electrolyte-rich drink like coconut water.

Fitness ( Stretching and Strength Exercises):

Always perform stretching exercises properly before and during your ride. If there’s a specific muscle that frequently cramps, take time to warm it up before starting. Additionally, focus on strength training to increase the power and efficiency of your muscles.

Acclimatisation Before Racing:

If you’re heading to a new race in a hot climate, try to arrive at least two days before the event to acclimatise to the high temperatures that may cause leg cramps.

Proper Nutrition:

Good nutrition is crucial in helping to reduce leg cramps while cycling, so you should eat:

- Food rich in Potassium: Such as bananas, spinach, dates, and broccoli to help regulate the electrical signals that can cause muscle contractions.
- Food rich in Sodium: Such as celery, beets, and carrots to replenish the salts and fluids lost due to excessive sweating.

Food rich in Calcium: Such as yogurt and dark leafy greens to maintain bone health and prevent cramps.

Food rich in carbohydrates: Legumes and brown rice to maintain glycogen (the body’s energy source) stored in the muscles.

Choosing The Suitable Bike:

Selecting the right bike for you will ensure that your muscles are working within their optimal range, helping to prevent cramps.

Conclusion

Before starting to ride your bike, ensure that you do stretching and strength exercise. Always focus on proper nutrition and drink enough water while cycling to avoid leg cramps.