CoachingAnswer

HOW DO I STOP CRAMPING IN RACES?

By Anthony WalshRoadman CyclingUpdated 26 May 2026

ANSWER

Cycling cramps are primarily caused by neuromuscular fatigue and insufficient carbohydrate intake — not simply dehydration or salt loss, as was long assumed. Prevent them by pacing the opening phase conservatively (not going out too hard), fuelling consistently from 30 minutes in, and training at the specific intensities and durations your race will demand. Cramps in the final third of a race are almost always a sign of something that went wrong in the first half.

KEY TAKEAWAYS

Cramps are most often caused by neuromuscular fatigue and under-fuelling, not just dehydration.
Going out too hard is the single most common trigger — excess early effort accelerates fatigue.
Consistent carbohydrate intake of 60–80g/hr from 30 minutes in reduces cramping risk significantly.
Training at race duration and intensity is the only real prevention — you can't outrun unpreparedness.

WHO THIS IS FOR

IS THIS YOU?

The gran fondo rider who cramps in the final hour

You train well but your legs seize up in the last 30–60 minutes of every longer event.

The cyclist who's tried salt tablets and electrolytes without success

You've addressed hydration and salt but still cramp, and you want to understand why.

THE ROADMAN VIEW

The cramping conversation in cycling has been dominated for decades by the dehydration-and-salt narrative. Drink more, take electrolytes, add a sodium tablet — and for many riders, that's done nothing. That's because the dominant cause of exercise-associated cramps is neuromuscular fatigue, not electrolyte imbalance. The muscles get tired, the alpha motor neurons lose their inhibitory control, and the result is a spasm. Electrolytes don't fix that.

What does fix it is going out at the right pace. Almost every cramper in a gran fondo or sportive made an error in the first hour — they went out too hard, accumulated neuromuscular fatigue too early, and ran out of contractile capacity before the finish. The cramp isn't happening at kilometre 140 by accident; it's the consequence of what happened at kilometre 20.

The other genuine lever is fuelling. Glycogen depletion accelerates neuromuscular fatigue, and under-fuelled muscles cramp sooner than fuelled ones. That makes consistent carbohydrate intake — 60–80g/hr from 30 minutes in — a real cramping prevention strategy, not just a performance strategy.

EXPERT EVIDENCE

WHAT THE EXPERTS SAY

Sam ImpeyWorld Tour nutritionist
The electrolyte-only explanation for exercise cramps is no longer supported by the weight of evidence. Neuromuscular fatigue is the primary mechanism, and glycogen depletion accelerates that fatigue. Consistent fuelling reduces cramping risk; electrolytes alone do not.
Hear it: Why Pros' 120g Carb Rule Fails Amateurs | Roadman Cycling
Dan LorangHead of Performance, Red Bull–Bora–Hansgrohe
Pacing errors in the opening phase of a long race are the most common driver of late-race cramping at every level. The muscles simply accumulate more fatigue than they can manage. Conservative early pacing, event-specific training at duration, and consistent fuelling are the three levers that work.
Hear it: Roglic's Coach Builds A Training Plan For Amateur Riders | Dan Lorang

PRACTICAL APPLICATION

DO THIS WEEK

Cap effort in the first 90 minutes
The single most effective cramp prevention is not going out too hard. Cap your effort at 75–80% of FTP in the first 90 minutes of a gran fondo. Neuromuscular fatigue is non-linear — the effort you spend in hour one costs disproportionately in hour four.
Fuel consistently from 30 minutes in
Set a timer and eat every 30 minutes: 60–80g of carbohydrate per hour from the first alarm. Glycogen depletion accelerates the neuromuscular fatigue that triggers cramps. Fuelled muscles cramp later and less severely than under-fuelled ones.
Train at your race distance and intensity
If you're cramping in the final 30km of a 160km event, you probably haven't trained at 160km. Do at least 2 training rides at or near race distance in the 6 weeks before the event. Cramps at new distances are normal — the fix is specificity.

COMMON MISTAKES

WHAT CYCLISTS GET WRONG

MISTAKERelying solely on salt tablets and electrolytes to prevent cramps.
FIXAddress pacing and fuelling first. Electrolytes support hydration but don't fix neuromuscular fatigue. If you still cramp after sorting pacing and nutrition, then revisit electrolyte strategy.
MISTAKEGoing out hard because the legs feel fresh.
FIXThe legs feeling fresh at the start is the most dangerous sign in a long event — it means you haven't yet accumulated any of the fatigue that will accumulate. Pace as though hour four starts now.
MISTAKENot training at race duration.
FIXCramping at new distances is a specificity problem. Your longest training ride needs to reach 60–70% of your race distance at minimum.

FAQ

FREQUENTLY ASKED QUESTIONS

Do electrolytes prevent cramps?

Electrolytes help maintain hydration status, which supports overall performance. But the primary cause of exercise cramps is neuromuscular fatigue, not electrolyte imbalance. Electrolytes are worth including in any long ride — they just aren't the complete answer to cramping.

Why do I cramp in the final 30km of every gran fondo?

Most likely a combination of insufficient pacing discipline in the first half and insufficient fuelling throughout. Address both. If the issue persists after sorting those two, consider whether your peak long training ride is close enough to race distance.

Does pickle juice actually stop cramps?

Some evidence suggests pickle juice triggers a neural reflex that can shorten a cramp already in progress — not by rehydrating, since it acts too fast for absorption. It's an emergency intervention, not a prevention strategy.

Can poor bike fit cause cramping?

Yes. A saddle that's too high, cleat position that overloads one muscle group, or a position that forces inefficient pedalling mechanics can all contribute to localised fatigue and cramping. If you cramp in specific muscles consistently, get a bike fit.

Should I stretch to prevent cramps during a race?

Stretching a cramp while it's happening is the immediate treatment. Prevention comes from pacing, fuelling and fitness — not pre-race stretching. Stopping to stretch during a race is a last resort, not a strategy.

RELATED EPISODES

HEAR THE CONVERSATIONS

Why Pros' 120g Carb Rule Fails Amateurs | Roadman Cycling

Eating for Race Weight: Cycling Nutrition with a World Tour Coach

Roglic's Coach Builds A Training Plan For Amateur Riders | Dan Lorang