NutritionDIAGNOSIS

CRAMPING ON LONG RIDES — WHY AND HOW TO STOP IT

Every ride over 3-4 hours ends the same way — quad, hamstring, or calf cramps that shut you down. You've tried salt tabs, pickle juice, everything on the forums. The cramps keep coming.

THE SHORT ANSWER

Most often, this is because fitness mismatch — riding above your durability threshold recruits fresh muscle fibres that cramp. The fix: build durability — long rides at endurance pace extend the fatigue-resistance ceiling.

WHY THIS HAPPENS

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Fitness mismatch — riding above your durability threshold recruits fresh muscle fibres that cramp

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Neuromuscular fatigue — the current science points to this over pure electrolyte loss

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Under-fuelling — low glycogen contributes to cramp susceptibility

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Pacing errors — surging above threshold, then sustaining, then surging again

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Dehydration compounding neuromuscular fatigue (not causing cramps alone, but amplifying)

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Sodium losses for heavy sweaters in heat over 5+ hours

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Lack of long-ride training — the body hasn't adapted to the duration demands

WHAT TO DO ABOUT IT

Build durability

Long rides at endurance pace extend the fatigue-resistance ceiling

Fuel properly

60-90g carbs/hour maintains glycogen and delays neuromuscular fatigue

Plan your sodium intake

700-1000mg per hour for heavy sweaters in heat

Train long-ride pacing

Even pacing prevents the surge-recover pattern that triggers cramps

FREE DIAGNOSTIC

Plan your fuelling + electrolytes

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WHAT THE EXPERTS SAY

Sam ImpeyWorld Tour nutritionist

Impey's take is that late-ride cramps track with under-fuelling and big sweat-sodium losses as much as anything mechanical. Hydration and electrolyte strategy has to start hours before the ride — once you are out in the heat under-fuelled, you are already behind. Plan sodium for long, hot efforts rather than reaching for it once the cramp has hit.

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