What helps against cramp during sport: Avoiding muscle cramp when cycling on a road bike
Tips against cramps: 1. drink
Drink enough: In summer temperatures and on strenuous routes, you should drink at least half a litre of liquid per hour. Above all, make sure you drink enough sodium. Because: Drinking only water reduces the concentration of minerals in the body and thus increases the risk of cramps! Recommendation: stir three grams of salt into half a litre of carbohydrate drink.
Tips against cramps: 2. adjusting
Continue riding with reduced intensity and vary your pedalling. If you have a thigh cramp, it can help to only tense the muscle in a limited area of the pedal rotation. If your calf is suffering from cramp, you should work less with your ankle and keep your heel as low as possible during the entire pedalling movement.
Tips against cramps: 3. stretching
If you are prone to cramps, you should warm up your muscles and tendons before demanding training and races. Overstimulation of the muscles will then not lead directly to a cramp. After exercise, stretching exercises can help to relieve the tension.
