Reduce your risk of a mid-ride cramp with these expert tips

By Jack Evans

Published: Thursday, 25 July 2024 at 14:00 PM


Leg cramps during cycling can force you off the bike and even end your ride.

But how do you stop these stabbing pains in your leg muscles during cycling?

In this guide to cramping, we’ll suggest ways to prevent leg cramps, explain what causes them and detail what to do when it strikes. 

To offer the best advice possible, we’ve consulted three experts: Dr Nidia Rodriguez-Sanchez from the University of Stirling; Dr Tim Podlogar from the University of Birmingham; and Andy Blow, a sports scientist and CEO of Precision Fuel and Hydration. 

What is a muscle cramp? 

A cramp is when a muscle spasms uncontrollably and often painfully. – LIONEL BONAVENTURE/AFP via Getty Images

Exercise-associated muscle cramp (EAMC) is defined as a “temporary but intense and painful involuntary contraction of skeletal muscle that can occur in many different situations”. 

Team sports players and endurance athletes are believed to be at higher risk of EAMC. 

This can affect a small muscle, such as the calf, or the whole body, as sometimes seen in American footballers and tennis players. 

What causes cramps? 

LIMOGES, FRANCE - JULY 08: Sweat detail view of Dylan Van Baarle of The Netherlands and Team Jumbo-Visma after the stage eight of the 110th Tour de France 2023 a 200.7km stage from Libourne to Limoges / #UCIWT / on July 08, 2023 in Limoges, France.
Losing lots of salt through sweat is linked to a higher cramping risk. – David Ramos/Getty Images

Under the label of EAMC, there are probably different types of cramps with their own causes. 

The two most popular possible causes are:

Sodium is responsible for muscle contraction, so some scientists believe that when you lose a lot of salt and water in your sweat, you increase your risk of cramping. 

After we become more than two per cent dehydrated, Dr Rodriguez-Sanchez says: “There is some association with higher cramp incidents.

“One of the explanations for cramps is losing a lot of electrolytes, mostly sodium that participates in muscle contraction.”

Everyone’s sweat has a different concentration of sodium. Some hydration experts also think that ‘salty sweaters’ are inherently at higher risk of muscle cramps, especially while cycling in the heat

L'AQUILA, ITALY - JULY 14: Lucinda Brand of The Netherlands and Team Lidl - Trek attacks during the 35th Giro d'Italia Women 2024, Stage 8 a 117km stage from Pescara to L'Aquila / #UCIWWT / on July 14, 2024 in L'Aquila, Italy.
Cramps can come on when we push harder and for longer than we’re used to. – Luc Claessen/Getty Images

Muscle fatigue is believed to be another key cause of cramping. 

“They are still a debatable topic, but I feel most research is pointing towards these [cramps] being caused by overexertion coupled with exhaustion and high temperature of the muscles,” says Dr Podlogar, who also works as a nutritionist for the Red Bull-Bora-Hansgrohe WorldTour team

“They happen when you’re really tired and you push yourself harder than you’re used to.”

The theory goes that overexertion disrupts the connection between the muscle and central nervous system. This causes the muscles to contract when we don’t want them to, as happens in a cramp. 

What can you do about leg cramps 

During a cramp

Red Bull - BORA - hansgrohe team's Slovenian rider Primoz Roglic stretches before taking part in a team training session on the eve of the start of 111th edition of the Tour de France cycling race, in Florence in Italy, on June 28, 2024.
Stretching the affected muscle might relieve fatigue-related cramps. – ANNE-CHRISTINE POUJOULAT/AFP via Getty Images

When you cramp while pedalling, it can be impossible to continue.

Stepping off the bike and resting could help if the cramp is caused by muscle fatigue – as can stretching the affected muscle, because tired muscles are typically shorter than usual. 

If the cramp is caused by fluid and sodium loss, drinking an electrolyte drink might help once you’ve absorbed the water and salts. 

Preventing cramp 

Female cyclist in green top riding the women's specific Liv Langma Advanced Pro 0 road bike
Make sure you’ve prepared for challenging rides in training. – Sam Voaden / Our Media

You could avoid a fatigue-induced cramp by not overexerting yourself: for example by attempting a century ride without completing a proper training plan

Gradually improving your cycling endurance before taking on a hard sportive should minimise your risk of suffering this kind of cramp. 

There is increasing evidence that lower-body strength training can also lower endurance athletes’ risk of leg cramps. 

Sodium concentration on Precision Fuel and Hydration energy drink
Increase the sodium concentration of your energy and electrolyte drinks if you cramp frequently. – Steve Sayers / Our Media

To reduce your likelihood of cramping due to dehydration, you should stay hydrated on your bike

Andy Blow says: “I’ve worked with a lot of tennis players who have less problems with cramping when they have a lot of salt and fluid.” 

For most cyclists, a standard-strength electrolyte drink will be fine. But if you’re a salty sweater (look out for white stains on your cycling jersey and bib shorts), you might want to opt for energy drinks containing more electrolytes.