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1933 Views 6 Replies Latest reply: Jul 19, 2005 3:33 PM by triruth RSS
reny14cz Rookie 3 posts since
Jul 9, 2007
Currently Being Moderated

Jun 20, 2005 4:36 PM

cramps during run in triathlon

Hi everyone

Does anyone have any idea how to avoid cramps during run in triathlon? Thanks

  • Joe_h1 Community Moderator 1,833 posts since
    Jul 9, 2007
    Currently Being Moderated
    1. Jun 20, 2005 7:59 PM (in response to reny14cz)
    Re: cramps during run in triathlon

    try doing BRICK workouts (Bike Run ICK) a long bike ride followed immediately by a run it gets your leg used to switching blood flow from cycling muscles to running muslces quickly. also you might look at hydrating more during the bike more





    goals for 2011:

    break 19minutes for 5k

    break 2:42 for olympic triathlon probably Anthracite olympic

    break 3:16 for marathon ( a long shot but it's fun putting yourself out there)

  • jkenny5150 Legend 252 posts since
    Jul 9, 2007
    Currently Being Moderated
    2. Jun 21, 2005 12:12 PM (in response to reny14cz)
    Re: cramps during run in triathlon

    Proper hydration and proper breathing are two of the keys to avoiding cramps.  Proper training doesn't hurt either.  Once you've conditioned your body, you will not get the same cramps as a novice in his first race.

  • triruth Pro 174 posts since
    Jul 9, 2007
    Currently Being Moderated
    3. Jun 30, 2005 7:18 PM (in response to reny14cz)
    Re: cramps during run in triathlon

    The first 2 replies addressed the issue of leg cramps, if you're getting abdominal cramps (stitches) then it's almost certainly due to your nutrition/hydration. A heavy stomach bounces hard while running and pulls on your insides causing some serious pain. If this is the case, figure out what you can eat/drink before running, how much, and how close to in training. If it's leg cramps that are bothering you then try adding stretching to your training.

  • johnpactive27 Rookie 2 posts since
    Jul 9, 2007
    Currently Being Moderated
    5. Jul 5, 2005 9:32 AM (in response to reny14cz)
    Re: cramps during run in triathlon

    I've found that simple salt tablets and/or something like "Sport Legs" help out quite a bit in the long distance runs or bike rides.

  • triruth Pro 174 posts since
    Jul 9, 2007
    Currently Being Moderated
    6. Jul 19, 2005 3:33 PM (in response to reny14cz)
    Re: cramps during run in triathlon

    As a side note: make sure you mix your sport drink properly. You want a 6% solution for 2 reasons:

    1. A higher concentration will cause body fluid to be shunted to your stomach to digest the carbs which will exacerbate dehydration.

    2. A 6% solution has a higher osmolarity than water. This means that your body will absorb it faster than water.

     

    You can achieve a 6% solution by mixing 20g carbohydrates with 13.5 ounces water. I use a cup graduated by ounces for this. It sounds like overkill, but when the heat index gets into the 110's it's worth it.

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