What You Need To Know About Cramp And Race Day Nutrition

by Jason Boulle | Mar 8, 2022 | Bike, Bike Events & Racing, Bike Racing News, MULTISPORT, Training, Training Insights, TRIATHLON

Cramp doesn’t affect everyone but when it gets you, it can be crippling! Understanding the complex and unfortunate phenomenon can be helpful in avoiding the painful experience during your race day. Getting your nutrition right on race day is another crucial piece of the performance and enjoyment puzzle not to be overlooked. There are a couple long distance events such as the Cape Town Cycle Tour and ABSA Cape Epic coming up in the next few weeks, and soon after that the popular KAP sani2c, so the time seemed appropriate to call on an expert to talk about nutrition and avoiding cramp on those long days in the saddle!

We reached out to A/Prof Mike Posthumus to give us expert insight into a good race day nutrition strategy and how to avoid race crippling cramp. Prof Mike is a director at Science to Sport and has also been recently appointed as head of Performance for the Specialized Factory Racing team. He is also a research scientist within the University of Cape Town’s department of Exercise Science and Sports Medicine and a Scientific Consultant to the Sports Science Institute of South Africa.

With these endurance events on the horizon, there will be a fair number of riders who are coming in undercooked. They may not quite be in the form necessary to handle the long hours and conditions they will be getting themselves into.

What You Need To Know About Cramp And Race Day Nutrition — A/Prof Mike Posthumus has many years of studying the science of performance in cycling at the highest level and racing competitively himself.

Lots of us are ambitious with our goals but the busyness of life can quickly limit our ability to prepare ourselves well. As a result, concerns of improper nutrition and cramp may be causing a bit of pre-event anxiety! Once it comes to race day they’re isn’t much you can do other than fuel effectively and manage your effort well to get through the task at hand and so with that, let’s have a word with the wise master of cycling performance.

WILD AIR: Thanks for lending us some of your time and expertise Prof. Mike!
With the likes of CTCT and the Cape Epic taking place over the next couple of weeks, what are the key points of nutrition that participants will want to focus on in days leading up to the event?

Prof. Mike: When preparing for a cycle event such as the CTCT, or the Cape Epic, and our goal is optimal performance, it is important that we start the race with full glycogen stores. Let me explain. When we race, our primary fuel source is carbohydrates. But unfortunately we will burn more carbohydrates than we could possibly ingest (and absorb). Therefore it is very important to start with a full fuel tank. When we eat carbohydrates, they are stored in our muscles as carbohydrates. To ensure that you start the race with sufficient carbohydrate stores, aim to ingest a high carbohydrate diet in the few days preceding the start of the race. A high carbohydrate diet, with reduced training load as you taper, will ensure that your fuel tanks are full and ready to race.

WA: When expecting to be out and working hard for 4 hours + , how does the on-the-day nutrition strategy change? Is there something to be said for keeping it simple or is the ideal solution likely to be more complex?

Prof. Mike: Keep it simple. When we talk about fuelling for optimal performance, carbohydrate ingestion is again the most important. As we don’t want complex sources. Why do you want to slow down the delivery of energy. We want simple sugars during exercise. As mentioned above, most of us will burn more carbohydrate than we can ingest (and absorb). For this reason the recommended between 60g and 90g of carbohydrate per hour. Only going >60g of carbohydrate per hour when you use a quality sports nutrition formulation (you want to find a product that has some fructose added). Also very importantly, always ensure that you have tried the specific nutrition, at the amount planned, in training.

WA: Alright so ensuring our carbohydrate stories are well nourished is key in the build up to race day. How does one’s race day nutrition vary between a single day and a multi-day event, if at all?

Prof. Mike: Recommendations are very similar. Only small change I would suggest is the addition of small amounts of protein to your race nutrition during multi-day events. This has been shown to benefit your recovery after that stage and will increase your performance on the subsequent days. Some nutrition products have specific formulation for this purpose. Look for a carbohydrate drink that also contains 8g of protein per bottle.

WA: Good to know! Let’s talk muscle cramps. They can be debilitating for some riders while others never seem to experience the phenomenon. It is known to be a complex issue but to the best of our knowledge, what is going on inside your muscles when cramp sets in? How does it affect the body?

Prof. Mike: Contrary to popular belief, 99.9% of cramps we would see during exercise it is not due to a lack of electrolytes or dehydration. I’m sorry to say, but the cramps we see during cycling races are due to your muscles being pushed past what they are accustomed to doing. When our neuromuscular system fails, we cramp. Cramps may also be the result of your body protecting itself. If you get too hot, or have damaged your muscle, cramps may set it to try and prevent you from doing more damage.

WA: Very interesting! So it is overreaching performances that triggers the cramp. Are there known correlations with type of training, nutrition, or hydration for example?

Prof. Mike: As covered above, we know that in the vast majority of cases (99.9%) it is not a lack of electrolyte or dehydration. The most common correlation is with a lack of training, or not sufficient specificity of training (mimicking the duration, demands and intensity of the race).

WA: So when it comes to what can be done to mitigate the risk of cramping, it’s really all about your preparation and not overdoing the effort on the day.

Prof. Mike: Yes, the best advice would be to pace your race better. Start a little slower, and try to avoid sprinting our of corners where it may not be necessary. In other words, save your matches.

WA: In the case that we do push too hard when we’re out there racing and start to feel the cramp setting in, is there anything that can be done in the moment to prevent if from ruining our ride?

Prof. Mike: Best thing you can do is to try and stretch the muscle. However, trying to stretch the muscle can often cause the antagonist muscle to cramp. In which case you will have to pedal through the cramp. When trying to ride through the cramps, you could try and ride a harder gear. Gearing down, and putting more force (or torque) through your pedals, you are able to stretch the muscle and this can also help to alleviate the cramp.

WA: That sounds pretty uncomfortable.. We’ll try and keep the effort within our normal range thanks and dodge the cramp thanks! Back on the topic of nutrition, we’d imagine that getting your fuelling spot on over the course of a high intensity multi-day event such as the Cape Epic is no easy feat. You yourself have a few Epics under the belt, what would you say is one of the more common nutrition errors people make at a multi-stage race such as the Epic?

Prof. Mike: The number one mistake athletes make is arriving at the event not having trained their guts. Yes, you read that correctly! Your small intestine needs training, just as your leg muscles need training, If you want to be absorbing 90g of carbs per hour, you better be training your gut to be able to do that for several hours a day, 8 days in a row. If not, you may be one of the victims of some gastric distress.

WA: Prof. Mike, it has been enlightening to get some insight from you and we’re sure the readers will benefit from hearing some of your knowledge on the subjects! Will we be seeing you on the start line of either of these events in the coming weeks?

Prof. Mike: Unfortunately not this year. I have decided to take a break from the Cape Epic this year. I will however be supporting Specialized Factory racing as we defend the male and female titles in this year’s Cape Epic.

WA: If riders are looking to benefit more from your expertise in training and improving performance on the bike, where can they go?

Prof. Mike: Please visit our website www.sciencetosport.com

Thanks once again for your time and expertise Prof. Mike. Hopefully the less prepared riders will know to take it easy to avoid catastrophe after hearing some of your wisdom!

To all taking part in the upcoming races, get out there and have a blast! Get your carbs in beforehand, don’t overeat though, and enjoy the time on your bike.

Post Tags: 2022 ABSA Cape Epic, A/Prof Mike Posthumus, Cape Epic, Cape Town Cycle Tour, Cramp, Cycling, Cycling Training, Endurance Cycling, Mountain Biking, ScienceToSport

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C. Some of our Properties require or allow for paid subscriptions. By signing up for a subscription, you agreed that your subscription may be automatically renewed and, unless you cancel your subscription, you authorized the charges to your payment method for the renewal term. From time to time, we may offer a free trial subscription. If you register for a free trial subscription, we will begin to bill your account when the free trial subscription expires, unless you cancel your subscription before that time. If you cancel your subscription early, unless we provide otherwise in writing, you will not receive a prorated refund, but you will continue to have access to the product or service until the end of the term during which you canceled the subscription.

D. We reserve the right to refuse or cancel any Order prior to delivery. Some situations that may result in your Order being cancelled include system or typographical errors, inaccuracies in product or pricing information or product availability, fairness among customers where supplies are limited, or problems identified by our credit or fraud departments. We also may require additional verification or information before accepting an Order. We will contact you if any portion of your Order is cancelled or if additional information is required to accept your Order. If your Order is cancelled after we have processed your payment but prior to delivery, we will refund your payment.

E. When you provide payment information, you represent and warrant that: (i) the credit card information you supply to us or our processor is true, correct and complete; (ii) you are duly authorized to use such credit card for the purchase; (iii) charges incurred by you will be honored by your credit card company; and (iv) that all the information you provide is accurate and that you will notify us of any subsequent changes.

F. You may have the right to cancel an Order placed depending on the nature of the applicable Property ordered and a return policy associated with the same . Please note that Orders for Digital Items, personalized items and items with a seal that has been broken are typically non-refundable. Subject to the foregoing, unless we provide otherwise in writing, the return period associated with our Properties (including any physical goods you may order) is thirty (30) from delivery. Depending on the nature and condition of the applicable item returned, you may be required to pay for return shipping fees and may only receive a pro rata portion of the amount originally paid.

7. COPYRIGHT POLICY

If you believe that any content appearing on a Property infringes your copyright rights, please forward the following information in writing to our “Copyright Agent”:

i. your name, address, telephone number, and e-mail address;

ii. a description of the copyrighted work that you claim has been infringed;

iii. the exact URL or a description of each place where alleged infringing material is located;

iv. a statement by you that you have a good faith belief that the disputed use has not been authorized by you, your agent, or the law;

v. your electronic or physical signature or the electronic or physical signature of the person authorized to act on your behalf; and

vi. a statement by you that the information in your notice is accurate, and a statement made under penalty of perjury that you are the copyright owner or authorized to act on the copyright owner’s behalf.

Our Copyright Agent’s address is:

Wild Air Sports

Email: [email protected]

We will review any notices of copyright infringement and take appropriate action. Inquiries that do not follow this procedure may not receive a response. Any notices of copyright infringement are subject to counter-notice as detailed below.

If you believe the content that was removed (or to which access was disabled) is not infringing, or that you have the authorization from the copyright owner, the copyright owner’s agent, or pursuant to the law, to post and use such content, you may submit a counter-notice to the address listed above containing the following information:

i. Your physical or electronic signature;

ii. Identification of the content that has been removed or to which access has been disabled and the location at which the content appeared before it was removed or disabled;

iii. A statement that you have a good faith belief that the content was removed or disabled as a result of mistake or a misidentification of the content; and

iv. Your name, physical address, telephone number, and e-mail address, a statement that you consent to the jurisdiction of the federal court in Los Angeles, California, and a statement that you will accept service of process from the person who provided notification of the alleged infringement.

After we receive your counter-notification, we will forward it to the party who submitted the original claim of copyright infringement. Please note that when we forward the counter-notification, it includes your personal information. By submitting a counter-notification, you consent to having your information revealed in this way. We will not forward the counter-notification to any party other than the original claimant.

After we send out the counter-notification, the claimant must then notify us within 10 days that he or she has filed an action seeking a court order to restrain you from engaging in infringing activity relating to the content that was removed or disabled. If we receive such notification we will be unable to restore the material. If we do not receive such notification, we may reinstate the material.

8. THIRD PARTY INDEMNITY

You agree to indemnify and hold harmless “Our Parties” (as defined below) from and against any and all “Losses” (as defined below) that may arise in connection with: (i) your use of the Properties in violation of these Terms; (ii) User Content provided by you; or (iii) any actual or alleged violation or breach by you of these Terms. “Our Parties” means Wild Air Sports and its officers, directors, employees, parents, partners, successors, agents, distribution partners, affiliates, subsidiaries and their related companies. “Losses” means claims, liabilities, losses, damages, obligations, costs and expenses (including reasonable attorneys’ fees and costs). You agree to cooperate fully with us in the defense of any claim that is the subject of your obligations hereunder.

9. WARRANTIES; LIABILITY

A. YOU EXPRESSLY AGREE THAT USE OF OUR PROPERTIES IS AT YOUR SOLE RISK AND THAT YOU WILL BE SOLELY RESPONSIBLE FOR ANY DAMAGE ARISING FROM DOING SO. WE ARE NOT RESPONSIBLE FOR THE ACTIONS, CONTENT, DATA, OR INFORMATION SHARED BY THIRD PARTIES. OUR PROPERTIES (INCLUDING SOFTWARE) AND ALL ASSOCIATED CONTENT ARE PROVIDED ON AN “AS IS” AND “AS AVAILABLE” BASIS WITHOUT WARRANTY OF ANY KIND, EITHER EXPRESS OR IMPLIED. TO THE FULLEST EXTENT PERMITTED BY LAW, WE DO NOT MAKE ANY COMMITMENTS ABOUT ANY CONTENT WITHIN OUR PROPERTIES, ANY SPECIFIC FUNCTIONS OR THE RELIABILITY, ACCURACY, SECURITY, TIMELINESS, NON-INFRINGEMENT, OR AVAILABILITY OF OUR PROPERTIES OR ANY ASSOCIATED CONTENT TO MEET YOUR NEEDS. TO THE FULLEST EXTENT PERMITTED BY LAW, WE DISCLAIM THE WARRANTY OF MERCHANTABILITY, FITNESS FOR A PARTICULAR PURPOSE OR THOSE ARISING OUT OF A COURSE OF DEALING OR USAGE OF TRADE, AND ALL OTHER IMPLIED WARRANTIES.

B. WHEN PERMITTED BY LAW, OUR PARTIES WILL NOT BE RESPONSIBLE FOR LOST PROFITS, REVENUES OR DATA, FINANCIAL LOSSES OR INDIRECT, SPECIAL, INCIDENTAL, CONSEQUENTIAL, EXEMPLARY OR PUNITIVE DAMAGES. TO THE EXTENT PERMITTED BY LAW, THE TOTAL LIABILITY OF OUR PARTIES FOR ANY CLAIMS UNDER THESE TERMS, INCLUDING FOR ANY IMPLIED WARRANTIES, IS LIMITED TO THE AMOUNT THAT YOU PAID US TO USE THE PROPERTIES (OR, IF WE CHOOSE, TO SUPPLY YOU WITH THE PROPERTIES AGAIN).

BY ACCESSING THE PROPERTIES, YOU UNDERSTAND THAT YOU MAY BE WAIVING RIGHTS WITH RESPECT TO CLAIMS THAT ARE AT THIS TIME UNKNOWN OR UNSUSPECTED, AND IN ACCORDANCE WITH SUCH WAIVER, YOU ACKNOWLEDGE THAT YOU HAVE READ AND UNDERSTAND, AND HEREBY EXPRESSLY WAIVE, THE BENEFITS OF SECTION 1542 OF THE CIVIL CODE OF CALIFORNIA, AND ANY SIMILAR LAW OF ANY STATE OR TERRITORY, WHICH PROVIDES AS FOLLOWS:

“A GENERAL RELEASE DOES NOT EXTEND TO CLAIMS THAT THE CREDITOR OR RELEASING PARTY DOES NOT KNOW OR SUSPECT TO EXIST IN HIS OR HER FAVOR AT THE TIME OF EXECUTING THE RELEASE AND THAT, IF KNOWN BY HIM OR HER, WOULD HAVE MATERIALLY AFFECTED HIS OR HER SETTLEMENT WITH THE DEBTOR.”

A general release does not extend to claims that the creditor or releasing party does not know or suspect to exist in his or her favor at the time of executing the release and that, if known by him or her, would have materially affected his or her settlement with the debtor or released party.

C. YOU AGREE THAT ANY CAUSE OF ACTION ARISING OUT OF, RELATING TO, OR IN ANY WAY CONNECTED WITH ANY OF OUR PROPERTIES OR THESE TERMS MUST COMMENCE WITHIN ONE (1) YEAR AFTER THE CAUSE OF ACTION ACCRUES; OTHERWISE, SUCH CAUSE OF ACTION SHALL BE PERMANENTLY BARRED. THIS PROVISION IS NOT APPLICABLE IN NEW JERSEY.

These Terms shall be construed in accordance with the laws of the State of California without regard to its conflict of laws rules. Any permitted court legal proceedings against one of Our Parties (i.e., those not subject to Mandatory Arbitration, as provided below) that may arise out of, relate to, or be in any way connected with our Properties.

10. DISPUTE RESOLUTION & MANDATORY ARBITRATION

(A) We each agree to first contact each other with any disputes and provide a written description of the problem, all relevant documents/information and the proposed resolution. You agree to contact us with disputes by contacting us at Contact Us. We will contact you based on the contact information you have provided us.

(B) If after 30 days the parties are unable to resolve any dispute raised under the previous provision, the dispute may only be submitted to arbitration consistent with this Section. We each understand that either of us would have had a right or opportunity to litigate disputes through a court and to have a judge or jury decide their case, but we are instead voluntarily choosing to have any disputes resolved through binding arbitration.

(C) We each agree that any claim or dispute between us, and any claim by either of us against any agent, employee, successor, or assign of the other, including, to the full extent permitted by applicable law, third parties who are not signatories to this agreement, whether related to this agreement or otherwise, including past, present, and future claims and disputes, and including any dispute as to the validity or applicability of this arbitration clause, shall be resolved by binding arbitration administered by the JAMS under its rules and procedures in effect when the claim is filed. The rules and procedures and other information, including information on fees, may be obtained from JAMS’ website (www.jamsadr.com) or by calling JAMS at 949-224-1810.

(D) We are entering into this arbitration agreement in connection with a transaction involving interstate commerce. Accordingly, this arbitration agreement and any proceedings thereunder shall be governed by the Federal Arbitration Act (“FAA”), 9 U.S.C. §§ 1-16. Any award by the arbitrator(s) may be entered as a judgment in any court having jurisdiction.

(E) Exception to Arbitrate. We each agree as follows: (i) either of us may bring qualifying claims in small claims court; (ii) to the extent state law permits either of us to seek injunctive or other equitable relief outside of arbitration, we each agree that such actions will be brought exclusively in the U.S. District Court for the Southern District of California or state court located in Los Angeles. we each consent and submit to the personal jurisdictions of these courts; and (iii) as set forth below, we each agree that any arbitration will be solely between you and Our Party, not as part of a classwide claim. If for any reason any court or arbitrator holds that this restriction is unconscionable or unenforceable, then our agreement to arbitrate doesn’t apply and we each agree to resolve the dispute in court.

11. NO CLASS ACTIONS

TO THE EXTENT ALLOWED BY LAW, WE EACH WAIVE ANY RIGHT TO PURSUE DISPUTES ON A CLASSWIDE BASIS; THAT IS, TO EITHER JOIN A CLAIM WITH THE CLAIM OF ANY OTHER PERSON OR ENTITY, OR ASSERT A CLAIM IN A REPRESENTATIVE CAPACITY ON BEHALF OF ANYONE ELSE IN ANY LAWSUIT, ARBITRATION OR OTHER PROCEEDING.

12. NO TRIAL BY JURY

TO THE EXTENT ALLOWED BY LAW, WE EACH WAIVE ANY RIGHT TO TRIAL BY JURY IN ANY LAWSUIT, ARBITRATION OR OTHER PERMITTED PROCEEDING.

13. AMENDMENTS; ASSIGNMENT

You agree that we may update these Terms at any time, and it is your obligation to check for updates. Updates do not apply retroactively. You may not assign these Terms or assign any rights or delegate any obligations hereunder, in whole or in part.

14. MISCELLANEOUS

A. Except as provided in these Terms, these Terms constitute the entire agreement of the parties with respect to the subject matter hereof and supersedes all prior or contemporaneous written or oral agreements between the parties with respect to the subject matter hereof. We reserve the right to provide you with operating rules or additional terms that may govern your use of our Properties generally or any unique aspect (“Additional Terms”). For instance, we may provide you Additional Terms relating to the cancellation or returned to an Order (see Section 6 above). To the extent any Additional Terms conflict with these Terms of Use, the Additional Terms will control.

B. Other than as set forth herein, these terms do not create any rights in favor of any third party. Our failure to take action to enforce our rights does not mean that we give up those rights or cannot take such action in the future. Our Properties may integrate, be integrated into, or be provided in connection with third-party websites, services, applications, platforms, and/or content (“Third-Party Solutions”). We do not control any Third-Party Solutions or any provider of such Third-Party Solutions (“Third-Party Providers”). If your access to any of our Properties is dependent on a Third-Party Solution (for example, accessing our application using an Apple iOS, Android, Microsoft Windows-powered device or gaming platform), then the applicable Third-Party Provider (for example, Apple Inc., Google, Inc. or Microsoft Corporation), shall be a third-party beneficiary of these Terms. However, no such Third-Party Provider is obligated to you under or otherwise a party to these Terms. Further, you agree to comply with, and your use of our applicable Property is conditioned upon your compliance with, all terms and conditions applicable the Third-Party Solution (for example, Apple and Android App Store terms). You represent to us that you have read and agreed to all such Third-Party Provider terms.

C. If you access the Properties from locations outside of the U.S. you do so on your own initiative and at your own risk, and you are solely responsible for compliance with local laws, if and to the extent local laws are applicable.

D. If a provision in these Terms is found to be illegal or unenforceable, that provision shall be removed from these Terms and the remaining provisions of these Terms shall remain in force.

E. At any time and for any reason or no reason we may restrict, suspend or terminate your access to the Properties, terminate your Account, and add, remove or modify functionality.

F. When using our Properties, you agree to comply with all applicable laws and regulations.

G. You agree to fully cooperate with us to investigate any suspected or actual activity that is in breach of these Terms.

H. Our Properties may link or contain links to other websites maintained by our licensors, affiliates and/or third parties. We do not operate, control or necessarily endorse the content found on these third-party websites. You assume sole responsibility for your use of third-party links and any content posted on third-party websites.

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