Muscle cramp is not a hydration problem. It's a central nervous system problem. Anthony learned this the hard way going up Letras, the 81km climb in Colombia, hamstring locking up mid-pedal stroke for three to four minutes straight.
Key Takeaways
The cramping happens when you overload the CNS signalling system that controls muscle tension. The muscle doesn't fail — it over-tensions. That's why jumping from a 50km longest ride to a 200km sportive causes catastrophic cramping. It's not about fitness, it's about the nervous system being asked to do something it's never been prepared for. Graded adaptation is the fix: if 50km is your limit, your stretch target is 60-70km, not 200.
Position changes cause the same problem. A 2cm saddle adjustment done all at once creates the same kind of overload as a new terrain type. Break it into 0.5cm increments over four rides. Same principle applies if you've been training on flat roads in Qatar and you suddenly show up for seven days of Alpine climbing — your body hasn't seen that torque before and it will let you know. Ten to fifteen minutes of activation stretching before you ride, and isolating the cramping muscle on the bike if you feel it coming on, both help ease the tension through that nervous system pathway.
You Might Also Like
If cramping is happening because your position is off, the pro bike fitter episode is worth your time. And if you want the strength side sorted so your muscles are actually ready for the demands you're putting on them, go listen to the best exercises for cyclists episode.