Almost anyone who’s gone on a long bike ride knows the painful experience of unexpected cramps. Plant-based supplements can help, and mostly, this pain can be avoided easily by staying hydrated, eating the right nutrients, and stretching properly.

Let’s explore some strategies to reduce the discomfort of cramps and strengthen your performance so you can ride longer without worrying about getting interrupted by that sudden pain.

 

Why Cramps Happen

Muscle cramps can strike suddenly, especially during prolonged exercise. Cramps are often caused by muscle fatigue, dehydration, or imbalances in electrolytes. In some cases, inadequate blood flow to muscles can also play a role.

• Overuse or fatigue: You may be pushing your muscles beyond their limits without sufficient recovery.
• Dehydration: When you’re not properly hydrated, your body’s ability to carry oxygen and nutrients to muscles is impaired.
• Electrolyte imbalances: Minerals like sodium, calcium, and magnesium are essential for proper muscle function, so when you don’t have enough of them, cramps might occur.

 

Hydration Is King

Staying hydrated is the first rule of all physical exertion, and cycling is no different. Dehydration is a major contributor to cramping.

To stay hydrated:

• Drink water throughout the day, not just during your ride.
• Aim for sixteen to twenty ounces of water every hour during extended rides. 
• Adjust the amount of water you drink based on your sweat rate, the intensity of a ride, and weather conditions.

 

Getting the Right Nutrients

Proper nutrition is essential for preventing cramps and powering through long rides. Carbohydrates, proteins, and fats all play a role, as do electrolytes like magnesium, potassium, and sodium.

Here are some foods rich in these nutrients you can add to your diet:

• Potassium: Bananas, oranges, and sweet potatoes
• Magnesium: Nuts, seeds, and leafy greens
• Sodium: Salty snacks and sports drinks
• Carbohydrates: Whole grains, fruits, and starchy vegetables

 

Condition Your Muscles

Cramps are more likely to occur when muscles are used more intensely or for longer than the body is used to. Proper training and stretching routines can help your muscles adapt, preparing them for your rides and reducing the likelihood of cramping.

• Stretch before and after rides: Use stretches that target your calves, hamstrings, and quadriceps. You can also consider taking supplements for post-ride recovery.
• Build gradually: Increase your ride distance and intensity over time to allow your body to adjust.
• Consistency is key: Work your muscles carefully over weeks or months to improve their resilience during long rides.

 

Another option for helping muscle performance is supporting your workouts and stretches with supplements. Supplements for mountain biking or other kinds of long rides can amplify the way your muscles work, giving you what you need to make it to the end of your ride and enjoy it along the way. 

Beetroot extracts like AltRed are rich in betalains, which help the body use oxygen more effectively and support cardiovascular function. Supplements like this can make a valuable addition to any athlete's regimen.

 

Listen to Your Body

Even with the best preparation, it’s important to listen to your body. Cramping can be a signal to slow down or adjust your effort. Rather than power through, it’s important to take the pain as a sign to change something.

If you feel cramps coming on:

• Gently stretch the muscle.
• Hydrate and consume electrolytes.
• When you feel ready to bike again, reduce your speed and intensity at least temporarily.

 

Listen to what your body is telling you, and you can keep cramps from becoming an actual injury.

 

Moving Forward

Avoiding cramps on long rides is mostly about preparation. Hydrate properly, eat the right nutrients, and don’t go on rides far beyond what you’re used to. If you follow those practices and stay attuned to your body, every ride–long or short–can be a joy!