No one really knows what causes cramps. It is believed that muscle cramps derive from dehydration or electrolyte deficiencies. But these are just theories, if you consider that cramps are most common in the heat and when body fluid and salt levels are low on the body, these theories seem to make sense.
Cramps are quite common in the first races or hard rides of the year and not as common later on the season. Even if you have trained really hard prior to the race or ride in which you experienced the cramps, the workouts are not as hard as the races or the special events can be. In other words your body is not quite in the race shape as it should be. Later on the season this should change and the body will adapt to the stresses of racing and will be less likely to cramping. Some people experience cramps during the whole year.
Other factors are also at play. As with many other riders I’ve experienced cramps even when well hydrated and also had enough sodium in my system. The only pattern here are the intensity or length of the rides or races. It seems that high intensity or prolonged rides can lead to cramps.
Some studies have linked cramps to hyponatremia. A low sodium condition, that usually happens in long events. This condition may be caused by drinking fluids that contain low or no sodium (salt).
Another theory on cramping is related to poor biomechanics. Improper movement may cause cramps. Also chronic use of a muscle seems to aggravate the issue.
Some studies support that lack of carbohydrates stores causes muscles to burn protein for energy, this releases ammonia during exercise, when reaching very high levels of ammonia the muscles start cramping. This may tell us that we need more carbohydrates stored in our bodies before and a good intake during the long or intense exercise.
Suggestions:
Prior to the event in witch top performance is desired join events or races of lesser importance. Also group riding can be done, the pace in this groups should be high in order to get you body ready and minimize the cramping during the actual event. For longer or really hard events training in similar or harder conditions is necessary.
Sports drink should provide adequate levels of sodium.
Good carbohydrate intake prior and during exercise.
Day before and the morning of the event use some salt.
Regular stretching and improvement of biomechanics should be achieved.
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