Maintaining the electrolyte balance in your body is also key in preventing cramp.

Taking liquid on board that contains electrolytes helps to maintain your fluid balance (the balance of water and minerals) by not diluting your sodium concentration by too much. which can lead to cramp. Electrolytes also play a key role in muscle signalling, transmitting electrical signals that help control nerve, muscle and heart function, so maintaining their concentration is vital.

Fluids that contain both carbohydrate and electrolytes in an isotonic formulation are absorbed best by the body, and also make sure you cover three key bases by taking on fluid, maintaining your mineral balance and topping up your carbohydrate levels.

To maintain energy levels you should aim to take in 30-60g of carbohydrate per hour. The amount of fluid you need will typically range from 500ml-1000ml per hour, depending on your sweat rate, the weather conditions, your effort level and the amount and breathability of the clothing you are wearing. Try to do your longest training rides in as similar conditions to race day as possible to find out the right level for you.

Bio-mechanics

If you continue to get cramp, also consider whether you may have an underlying injury which may be causing your muscles to cramp. For instance, old ankle injuries limit the range of movement at the joint which can make your calves more prone to cramping. Lower back issues can cause cramps in your legs. If you are concerned make sure you see a physiotherapist to be assessed properly.

The set up of your bike, including cleat position, can also contribute to cramp. If you have your saddle height too low for instance, this can cause cramp in your quads as your blood flow can become restricted. Ensuring that you have a good quality bike fit can really help to alleviate these issues.

Now you know the factors that can lead to cramp, let’s consider how you can prevent it and what to do if cramp does strike.