End Cramps and Fatigue for Good!
by Graeme Street, Owner of Cyclo-CORE
PODCAST: End Cramps for Good!
Discover the underlying reasons for most cramps among us Everyday Cyclists and SIMPLE SOLUTIONS you can begin testing in your daily training and nutrition to overcome this insidious (and common) problem.
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Common Cramping Causes and Solutions:
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CRAMP REASON #1: Lack of Muscular Endurance (ME)
Muscular Endurance is top priority for all Everyday Cyclists, however it's an element of fitness that few cyclists spend enough focused, quality time building. As a result, many cramps and fatigue issues can be linked back to needing more work on ME, each week.
SOLUTIONS: 1-2 x Week ME Specific Training
For most, I recommend at least one, if not two ME drills or workouts per week. If you need a CRASH COURSE on your ME to catch up, look to the Cyclo-CLUB 7-Day BOOTCAMPS...
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CRAMP REASON #2: Muscular Imbalances (ME)
Muscular Imbalances are common for ALL of us Everyday Cyclists and will lead to overloading or underloading specific muscle groups while you ride. This over-underload is the trigger for cramping when fatigue, dehydration, or electrolyte imbalance sets in.
SOLUTIONS: Test and Re-Balance
To discover your imbalances, you must first TEST your body with specific testing/benchmarks to find the tight/weak areas. Then, once you find your weaknesses, focus re-balancing off the bike with Cyclo-CORE Training and then on the bike with Cyclo-SPIN Techniques.
Test and Benchmark every 4-6 wks. On-demand for Cyclo-CLUB here or FREE on DVD here.
Pick one Cyclo-SPIN Class/Wk for technique balancing. On DVD here or On-Demand for Cyclo-CLUB.
Pick 2-5 Cyclo-CORE Workouts/Wk for best results. All playing On-Demand for Cyclo-CLUB or on DVD here.
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CRAMP REASON #3: Hydration (over and under) Along with Inconsistent or Improper In-Ride Nutrition.
SOLUTIONS: Knowledge. Testing. Failing. Test Again!
Hydration is tricky as it is constantly changing with training, stress, temp, humidity, and environment. You need to be on top of hydration 24/7, not just "on the bike" if cramping is an issue for you. Here are a few excellent resources to help you enlighten yourself about proper hydration...
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CRAMP REASON #4: Electrolyte/Chemical Balance
Much like hydration, this takes testing and failing to get a good idea of what YOU need in relation to electrolytes and other compounds to help alleviate lactate, ammonia, and other chemicals in need of balance during exertion. This is the LAST AREA I attack for many to eliminate the possibility for other problems we can solve with training and nutrition.
Some great resources...
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Cyclo-CLUB Basic Level Membership:
- Includes access to all of my Cyclo-CORE Workouts, Cyclo-SPIN Classes, Testing Classes, and MUCH more "On Demand" anytime you want to use the workouts.
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- Includes access to all of our Cyclo-CLUB member foums for friends, support, and info from other users.
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JOIN TODAY!
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Is Nutrition a Limiter for You? If it is, you want TODAY'S SPECIAL: Cyclo-FUEL Nutrition
Includes all menu plans for fat-loss, maintenance, and performance.
Includes the Cyclo-COOKBOOK, Grocery Lists, and Guides.
Quick Start Guide and Audio on How to Kick Off FUEL.
Supplement Secrets and Top Nutrition Advice.
Video Cooking Demo's with Graeme in the Kitchen.
$75-OFF Today. Learn More and Download Here...
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