Causes of cycling cramps and how to prevent them

Nguyên nhân bị chuột rút khi đạp xe và cách phòng ngừa -4

Most new cyclists experience cramps, whether it’s their bike at the end of a race or during daily exercise. It controls the weak body when cycling, difficult to recover easily. But fortunately we can help you to beat the risk of suffering cramps while cycling Let’s go to find out the cause and how to prevent it!

1.What causes cramps when cycling?

For most people it is a rather severe pain usually a tightened muscle you can feel the muscle stiffening without being able to relax the muscle, natural muscle fibers contract. For cyclists it is common to occur in the legs and thighs but can also flex the back, shoulders, neck and arms. You are desperate to get muscle tension and this gives you pain.

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Tension pains often occur when cycling

The causes of cramps have many factors. Scientific studies have struggled to find the exact causes but we do know that cramps will inevitably happen more under certain conditions.

Often cramps tend to occur when at least one or more of the following apply: When we are really tired, we are beyond our current level, when we are dehydrated, lacking Injured salt is placed himself under an abnormal bacterium at a mechanical level.

You should take a closer look at the causes of the cramps and come up with how you can best prevent them and what you can do to get through the cramping attacks through the rest.

We’ll take a closer look at the causes of cramping and show how you can prevent it and what you can do to get through the cramp attack through the rest.

1.1 Fatigue and Excessive Pedal

When we cycle our muscles contracting and relaxing is fundamental to moving. Wobble occurs when the relaxation phase does not occur. This can happen more when we are really tired, often in a situation when we go beyond the level our current conditions allow us to do.

Think about how many players often try to stretch them. They often experience cramps because they tried more than usual because of the importance of the game. The extra time will last 90 minutes longer than the normal playtime, which we are not allowed to use.

A similar situation can happen on your bike. If you go into a more climbing sport or more steep than what you are using you are more likely to experience cramps like ucar muscles you are just not conditioned to happen that intensity. Part of this is because you will be pushed into the lactic zone earlier than usual. Lactic acid can dissolve enzymes that control muscle contraction and relaxation.

1.2 Dehydration

If you allow yourself to become dehydrated then you are also more likely to get cramps. Water is the body’s vehicle for transport, so getting enough push will be the key to maintaining the mineral balance and keeping clear pathways that signal muscle contraction and relaxation. The effects of dehydration are worsened by the degree of your fatigue.

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Fully replenish water for the body during the ride

By the end of a long trip when you are trying and really motivating you will be more likely to become dehydrated if you do not focus on maintaining your hydration level during the earlier parts of the trip. Dehydration also has effects on the electrolyte balance in your body.

1.3 Electrolytes

Maintaining the electrolyte balance in your body is the key to preventing cramps. Liquid electrolytes help maintain balance (water and approx.) By not lowering your sodium levels by too much which can lead to cramps. Electrolytes also play an important role in muscle signaling, transmitting electrical signals that help control nerve, muscle and heart function, so maintaining their concentration is important.

In liquids that contain both carbohydrates and electrolytes in the isotropic composition is best absorbed by possible and can ensure that you cover the key bases by taking the liquid, maintaining balance. with minerals and increase carbohydrate intake.

In order to maintain your energy energy you should include 30-60g carbohydrates per hour. The amount of fluid you need is usually between 500ml-1000ml per hour, depending on your sweat rate, weather conditions, level of effort and the amount and breathability of the clothes you wear. Try to make your longest training trips under similar conditions with race day as possible to find the right level for you.

1.4 Biomechanics

If you continue to have cramps, consider whether you could injure the body and cause muscle cramps. For example, an ankle injury that limits range of movement in the joint can make your leg more prone to cramps. Lower back problems can cause leg cramps. If you are interested make sure you see a material home with the correct rating.

Setting up your bike, including an erection position can also contribute to your cramps. If you have too low seat height this can be caused symptoms of cycling cramps due to limited blood flow. Making sure you have the right good quality bike can really alleviate all of these problems. Now that you know what can lead to a cramp, let’s look at how you can stop it and what to do if you have a cramp.

2.Preventing bicycle cramps

If you have cramps, it is difficult to overcome without losing intensity while you are riding. So prevention will help you better and reduce your risk of cramps:

-Drink full water with the right amount of liquid for every hour you ride. Also make sure that your drink contains electrolytes so that you can maintain your fluid balance.

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Drink electrolyte water to maintain your mineral balance and keep energy levels up

-You are properly trained in the length and duration of the event. Ensuring that your body is used to your event needs can help prevent pedaling in response to an unfamiliar load.

-You feel comfortable and satisfied with your device. Compared to the cost of your bike, the right bike is relatively cheap to make sure it works properly for you.

-You take care of any wound with the help of a physiotherapist, preferably someone who understands the need to ride a bicycle. Maintaining a regular pull and conditioning regularly helps prevent long-term problems.

3.Dealing with cramps

While it seems like doing everything to avoid the cramping as if it can still happen, it can be frustrating if it happens along the way. However, if you are unlucky with cramps while cycling, the tips below will be able to help you.

-If it does muscle contraction while cycling Not so strong that you have to stop immediately try reducing the gear on the gear and spinning a little more. Once you do this, try changing your location to try it and load as little as possible. Switch from sitting to standing or sliding forward or back in the saddle.

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Change your ride and rest positions to recover from the pain of cramping

-If you need to stop, don’t hold long, strained. This can actually tighten more muscles. Try your bike and take a little walk, try some small stretches when the cramps start to subside. Be sure to continue to use your electrolyte drink during this time.

Once that you’re back on the bike make sure you’re keeping effortless when you’re back on your rhythm. Use lower gear and keep it steady on any climb. If you’re out with friends in a group, now is the time to rest and sit behind them for a while. Make sure you continue to properly hydrate and fuel yourself.

The above are the symptoms and prevention of cycling cramps. To be able to prevent these pain, you should provide enough water, electrolytes, and do some short exercise before riding. Exercise at a certain dose and temperature should not be overwhelming.

>> See more: Take better care of the steering wheel for the perfect ride

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