Ask the Experts: Rick Kattouf on cramps during triathlons
Tuesday, December 16, 2008 at 2:23PM Question: I just completed my first Half Ironman race. Weather was great though a bit windy, and I hit all my nutrition plan. The race was going perfect, my pacing was exactly as planned for the swim, the bike and all the way until mile 8 on the run. However, as I passed the 8 mile marker, I started feeling small cramps, on my calves and inner thighs. I tried to slow down a bit to make them go away, but by mile 9 they hit me hard and I had to stop, stretch and wait until they stopped. I had to walk for about a mile, until they went away and I slowly started to run the last 3 miles, but the cramps did not disappear and I had to stop again and stretch once or twice every mile.
Question is, why do cramps happen and how can I prevent them? During training I never suffered from any cramps. Even though I'm really happy with the race, I am signed up for another Half Ironman in April and would like to run it cramp free. Thanks a lot for your help and input.
Rafael
Answer: Dear Rafael, thank you for your question and congratulations on your first Half Ironman race! Muscle cramping usually occurs due to a depletion of 'The Big 4': sodium, potassium, magnesium, and calcium. Also, if an athlete is dehydrated, even slightly, going into a race, muscle cramps can be common (no matter how spot-on race day nutrition is). Cramping can occur due to the depletion of one or a combination of these four minerals. One area that I would first examine is your everyday fueling. I realize that conventional thinking says that if an athlete cramps up during a race, then it must have been something nutritionally that went awry during the race. This may be the case, but in all my years of nutrition coaching, the answer usually lies in one's everyday nutrition and hydration.
The first thing I would suggest is to monitor your hydration levels before and after training (especially long training days). This can easily be done with a body fat scale that also measures body water percentage. Take this reading each night before bed for 7 days straight so you can determine an average body water percentage; then, after training sessions, re-measure your water percentage. You will probably notice a reduction in your water percentage, as this is normal. Your goal now is to refuel and rehydrate in order to get this water percentage back to its 'normal' level. Another easy way to monitor your hydration level is to pay close attention to your urine color. The goal is to keep your urine color in a range from clear to a very light yellow. If one's urine color is a darker yellow, this can be a sign of dehydration (be aware, that if you take a multiple vitamin, the B-vitamins will turn your urine color yellow, and this is normal; not a sign of dehydration). Following a long training day or race...get your urine clear and keep it clear throughout the day, as this will ensure proper hydration.
In regards to the Big 4, try to consume a fluid replacement drink that contains all four of these minerals, and be sure to consume this fluid replacement drink during training and racing. Also, be sure to use your 'sodium capsule' of choice during training, and not just on race day (you may already be doing this). If you find yourself avoiding sodium in your daily nutrition, try to lightly salt your foods with sea salt. Also, drinking vegetable juice is a great source of sodium and potassium (be sure to check with your physician that there are no blood pressure issues that would contraindicate the use of additional sodium).
Rafael, in summary, I would make everyday hydration and fueling your focus as this will get you to the start line in a state of optimal hydration. Best of luck in your training and your next Half Ironman!
Sincerely,
Dr. Rick Kattouf II
Author of Forever Fit
www.teamkattouf.com
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About the author: Dr. Rick Kattouf II is the author of Forever Fit, CEO and Founder of TeamKattouf, Inc., Sports Nutrition Consultant, Wellness and Nutrition Consultant, and a Motivational Speaker. Rick is a 3x age group duathlon national champion, 4x Team USA duathlete, 3x USAT All-American duathlete, and a 2x Inside Triathlon magazine All-American duathlete. Rick can be contacted at www.teamkattouf.com.
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Reader Comments (1)
Dr. Rick.
I too have problems regarding cramps during both training and racing. I noticed that you encouraged the use of Sodium Capsules. I have heart diease and T2 diabetes, but still train hard every day. In 2009, I will compete in one Olympic distance, One sprint, One Half, and IM Wisconsin in September. My Cardologists discourages the use of Salt Tabs. Any suggestions?