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Post by Deleted on Sept 5, 2014 4:18:02 GMT
Apologies if this has been covered before. I am plagued by cramp around this distance - both legs, main muscle groups upper and lower. I have to stop and give the pins a right good massage and stretch. I'm always well-hydrated with Lucoz Sport etc and pack a bunch of bananas. Any thoughts?
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Post by Deleted on Sept 5, 2014 5:00:02 GMT
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Post by Deleted on Sept 5, 2014 5:02:45 GMT
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Post by scarborian on Sept 5, 2014 8:44:08 GMT
Interesting read, nice one @robert - I had a similar issue at about 80/90km last weekend and thought I'd really hit 'the wall'! Fortunately recovered enough to gently ride home (another 30+km) afterwards, but bloody hell it hurt at the time.. Have a 100-miler coming up in a week's time so will be working on a detailed fuel/hydration/rest strategy for that one!
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Post by beatnik69 on Sept 5, 2014 9:35:35 GMT
I've started using two bottles on longer rides - the first with Lucozade sport and the second with water and a Nuun tablet added. You might want to make sure your muscles are warmed up and stretched before the ride too. The only real cramp problems I tend to get are in my feet, but that's something I've always suffered from, especially when swimming.
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Post by Deleted on Sept 5, 2014 20:47:22 GMT
High 5 Zero's worked wonders for my mate and I when touring all day in hot countries. On our first couple of tours we'd get headaches and cramp up towards the end of the day and at night time. The High 5's stopped all that.
Hmmmmph ..... Is Lucosade on a par with Nuun , High 5's etc?
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Post by Deleted on Sept 5, 2014 22:00:59 GMT
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Post by Deleted on Sept 5, 2014 22:10:51 GMT
www.traceminerals.com/research/dehydrationThere is a list on the web page above of the minerals required to combat dehydration. Loads of info out there on t'internet. The 5 Main Electrolyte Minerals Following are the 5 main minerals which are considered electrolytes due to their being able to hold an electrical charge. Electrically charged minerals have special purposes in ensuring that the body functions correctly. If these minerals are depleted, your health is compromised until they are replenished. Sports drinks were created to replenish these important electrolyte minerals in those who sweat profusely during workouts or sporting events. However, sports drinks are notoriously high in sugars. Therefore, foods and beverages that contain each mineral are also provided so that they can be replenished naturally. Potassium – This mineral abides within cells and serves to balance the volume of fluids which are used for regulating blood pressure, maintaining cardiovascular health and providing smooth muscle contraction. If your body has low potassium, you may experience irregular heartbeat, dizziness, confusion, or muscle cramps. You can quickly replenish low potassium levels by eating bananas, oranges, dried fruits, broccoli, tomatoes and avocados. Sodium – Sodium is found in the fluids surrounding cells. It assists with heart and skeletal muscle contraction as well as maintaining a balanced fluid volume in the body. If you have low sodium levels, you may experience irregular heartbeat, cramping and low blood pressure. Because most foods (especially those that are processed & restaurant prepared) are high in sodium, deficiencies of this mineral are rare. On the contrary, people usually suffer more from high stores of sodium in their subcutaneous tissue which cause water retention and bloating. To replenish sodium, drink store-bought fruit or vegetable juices or eat an energy bar, both of which generally contain high amounts of sodium (salt). You can also add some sea salt to a glass of freshly squeezed juice or water. Chloride – The mineral chloride also dwells in the fluid outside of the body’s cells and in the blood. This electrolyte attaches to other minerals to help regulate fluid levels and assist with the healthy function of cell activity. Chloride routinely attaches to sodium to produce sodium chloride. Therefore, deficiencies of chloride are also uncommon and can be obtained from the same foods and drinks that are high in sodium. Calcium – This mineral is well known for being a necessity in bone growth and maintenance and the health of the cardiovascular system. However, calcium is also required for proper muscle contraction. Low calcium levels result in irregular heart rhythms, muscle weakness and osteoporosis. Calcium can be replenished by consuming eggs, grains, dairy products, kale and broccoli. Magnesium – This mineral is necessary for enzyme reactions and to provide optimum bone health. As a charged particle, it aids in the relaxation of muscle tissue. Magnesium deficiencies are common in those who have liver disease or are alcoholics. Low magnesium levels cause cramps, low blood pressure, thin blood and difficulty with clotting, and muscle tremors and weakness. To replenish magnesium levels, consume foods such as meat, vegetables, beans and legumes, milk, grains and nuts.
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Post by Radchenister on Sept 6, 2014 8:06:35 GMT
I refilled bidons with normal Lucozade in Abergavenny once, never again, too fizzy, sugary, sticky, it's just weird gloop that made me feel sick when riding. Their Isotonic ones are better, not that I've bought them for years, used to after gym sessions.
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Post by erictherat on Sept 6, 2014 9:43:18 GMT
my (as ever - on the cheap) budget option is to use Lo-salt (contains 50% potassium and 50% sodium) and sugar. For 1 litre I add 1/2 teaspoon lo-salt and 3 of sugar. I think it tastes more refreshing than the horrible sweet, artificial sports drinks, but you could add some squash instead of sugar if you like.
This is recipe as recommended by WHO and unicef (some add 1/2 teaspoon bicarb of soda too, but i dont like the taste - as it is an alkali i find it leaves a soapy texture in the mouth and seems to work fine without it.). I reckon if it is good for them it is good for me.
Didnt bother to do it on a 100k ride last week, and I got cramps.
I carry 2 bottles - 1 500ml - just water, which i drink 1st, and 1 750ml with mix in. On a hot day i carry both with mix. I also have a few emergency high 5 tablets in my saddle bag that chain reaction send me free whenever I buy something - but think they taste rank.
As a side note - I have started using the lo-salt when cooking to avoid the little-uns getting too much sodium. win win!
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Post by Deleted on Sept 6, 2014 10:32:09 GMT
Sounds like just the job that, eric.
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Post by Radchenister on Sept 6, 2014 11:10:08 GMT
I use a little sea salt, just a bit of bicarb (1/4 spoon max), plus splash in lemon juice (Potassium) - under two hours I'll use low sugar squash of various flavours, over 2 hours I'll use orange juice and water. I sometimes add the above to Fiery Ginger Beer, half Coke and Water etc. I vary doses to suit temps, duration and intensity - I like to keep the additives minimal, so you hardly taste it (if at all) - I avoid too much sugar, prefering to get my carbs and sugars from normal snacks like Chewy Bars, Trackers, Flapjacks and if necessary, a sugar boost from Jelly Babies (not too many though). In winter, Peanut Butter and Jam butties / baguettes are nice on long ones. Or stop and treat yourself. I used to buy special products but ran out of fancy stuff so got inventive - also picked up tips from long termers / ex racers and am now of the opinion that you're wasting your dosh on specialist products if not racing, although if deals on Iso drinks come up it's not too bad - buying at full price is plain daft.
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Post by Radchenister on Sept 6, 2014 11:30:10 GMT
Another tip is a few slurps every 15 mins, the little and often principle. Garmin bleeps at me but even if I have headphones on, I clock watch the 15 minute intervals. On long rides where fueling on the bike (rather than stopping) I also use the hr markers as snack prompts, eating more if I feel like it. Pop a couple of JBs when you start feeling daunted by a pending big hill.
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Post by Deleted on Sept 6, 2014 20:17:19 GMT
I was taught (similar principle to Radchenister) by some of the elite cat racers and seasoned riders in my club to take a sip every 5 minutes and gulp every half an hour. I tend to have something to eat every hour (although I should probably increase this, given that I normally eat when I need the energy rather than anticipating and eating half an hour beforehand) and was recommended by some in the club once I start racing to buy some gelatine capsules from the pharmacy and fill them with bicarb of soda. They said to take two with a drink before the ride and top up with one towards the end if the race is feeling of a high intensity as you might not have much of a chance to drink enough!
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Post by Radchenister on Sept 6, 2014 20:32:02 GMT
Hmmm - weird science - the bicarb thing is to do with dealing with acids - it's probably full of shizzle as a philosophy ; ... I know someone has just used said answer as defense for doping lol !
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