Seth Hosmer

There are a lot of reasons for muscle cramping. The most simple first thing to try is to fine-tune your nutrition. It may not be a solution for everybody, but it is a good first place to start.

Hammer Nutrition has a good basic fueling guide that can be found here:
http://bit.ly/otz3WJ

Next most likely thing to cause cramping is simply exceeding your capability during a workout or race - too difficult of a day and most anybody will cramp.

If the cramping persists despite fine tuning nutrition and training - and that means actually making necessary changes, not just reading the information and saying oh, I'm close enough - then it is time to work with somebody to start looking at other possibilities.

Some other possibilities that come to mind:
1. once a muscle cramps, it may be more likely to cramp again in the future. I've treated a number of patients that start this pattern by driving up to a race, late-ish to the start, not much or no warm up, and going hard from the gun. Muscles cramp, and then cramp more frequently in the future. In this case the muscle has just gotten tight and needs some help relaxing (foam roller, massage, etc)

2. biomechanical problems. previous injuries, joint problems, stability problems - can cause some muscles to work harder than they otherwise might, accelerating fatigue and leading to cramping. Most common example of this is the high hamstring and glute pain people get in the TT position when they are unaccustomed to it.

Ultimately cramping can be a tricky thing without a single answer, which is why the question persists. Sometimes you have to chase the problem for a while to get a solution. Having an expert for advise helps.

Good luck -

Dr. Seth Hosmer, DC, CSCS
www.HPChiro.com
503.227.2279

Kevin

Okay, I'll throw my $0.02 in.

I'm not a racer like most of you folks, I ride LONG races, ultra cycling races.
I am part of a 4 man team that set the Race Across Oregon course record in `o8
in temps near 100, I raced on a two person mixed RAO team in 2010, personally
riding 378 miles of the 538 in temperatures that approached 110, depending on
who's thermometer you believed, I've ridden Furnace Creek 508 where the
temperature reached 104 in Baker, CA. I've ridden a lot of century rides when
the temps reached triple digits. I haven't had cramps in years. I ridden long
distances, hours on end, in hot temperatures.

The "secret" for me was to monitor water and electrolyte intake.
A sports physiologist helped me with this, your needs may vary, but this worked
for me.
During extended exertion I maintain an input of:
liquid.... 20-25 oz/hr
calories.. 250-325 hr (I run the low end of that during HOT weather, higher end
in cooler temps)
potassium.. 75-150mg/hr
sodium... 120-240mg/hr
calcium...150-300mg/hr
magnesium.. 75-150mg/hr
manganese.. 5-10mg/hr

I've been told that cramps are the way our muscles tell us they aren't getting
what they need.
Paying attention to the above shuts them right up.

Of special note, on organized rides you often see bananas, half bananas,
"because they have potassium and that's good for you"
A full banana averages 45mg of potassium. You'd best be eating a LOT of
bananas! ;-)

I drink Accelerade, Heed, Perpetuem, Ensure Plus, V8... a variety. All seem to
work for me.

Not taking anything away from the professionals here, they are better trained to
fine tune to your particular needs, just sayin' this is what has worked for me.

Ride on, ride hard!

Kevin

+++++++++++++++++++++++++++++++++++++++++++++++++++++
What is happening in Kevin's corner of the bike world?
http://the-whir-of-spokes-in-air.blogspot.com
+++++++++++++++++++++++++++++++++++++++++++++++++++++

bscribe: obra-unsubscribe@list.obra.org

reginald@maxmusclepdx.com

Hello Steve,

I used to experience similar cramping issues during extended cycling,
both during severe hot weather as well as normal less severe
temperatures. The issue for me was not getting enough electrolytes
into the body to thwart the issue of electrolyte depletion during
extended riding. Once I began using enduroMAX from Max Muscle Sports
Nutrition, my cramping issues went away.

The reason for the cramping departure was the unique blend of
electrolytes and Amino acids in the enduromMAX. Each dose of enduroMAX
contains the following:

Carbohydrates 47 g
Fats 1 g
Sodium 125 mg
Potassium 90 mg
Protein 11 g

Calcium 60 mg
Magnesium 50 mg
Chloride 150 mg
Chromium 60 mcg
Glutamine 3 g
Isoluecine 500 mg
Valine 500 mg

If you compare this lineup of ingredients with other energy
replacement and electrolyte replacement products on the market you
will find this is an excellent endurance supplement. There is none
better on the market. The 11 g of Protein per serving are instrumental
in promoting muscle tissue recovery and repair from extended and
intense riding.

If you don't believe me stop down to the store for a free sample and
see for yourself.

Happy riding

Reginald Lee
Max Muscle Sports Nutrition
7684 SW Nyberg
Tualatin, OR 97062
503 612-001

Quoting Steve Brown :

> Have a friend riding in Ohio with higher humidity conditions than
> here who is having problems with cramping. His current fluid
> replacement is water and gatorade at about a quart an hour. Rides
> are going for 3-5 hours. Any suggestions. Try another product?
>
>
> Steve Brown
> _______________________________________________
> OBRA mailing list
> obra@list.obra.org
> http://list.obra.org/mailman/listinfo/obra
> Unsubscribe: obra-unsubscribe@list.obra.org
>

E.Kytola

Jeff was a great help to me too.

Mathew Braun wrote:

>i will vouch for Jeff............ he totally saved my cousin living in Israel............ nothing but big sun and lots of sand over there.
>
>________________________________________
>From: obra-bounces@list.obra.org [obra-bounces@list.obra.org] on behalf of sharkattack97219@peoplepc.com [sharkattack97219@peoplepc.com]
>Sent: Tuesday, July 12, 2011 3:47 PM
>To: Steve Brown; obra remailer
>Subject: Re: [OBRA Chat] Cramps
>
>Alot of things can contribute to this, over hydration for one and that
>sounds like maybe some of his problem....Steve have him contact me, I will
>help him out in anyway I can....see ya
>Jeff
>Solid Core Training
>Hammer Nutrition Products
>Hammer Velo
>
>----- Original Message -----
>From: "Steve Brown"
>To: "obra remailer"
>Sent: Tuesday, July 12, 2011 2:16 PM
>Subject: [OBRA Chat] Cramps
>
>
>> Have a friend riding in Ohio with higher humidity conditions than here who
>> is having problems with cramping. His current fluid replacement is water
>> and gatorade at about a quart an hour. Rides are going for 3-5 hours.
>> Any suggestions. Try another product?
>>
>>
>> Steve Brown
>> _______________________________________________
>> OBRA mailing list
>> obra@list.obra.org
>> http://list.obra.org/mailman/listinfo/obra
>> Unsubscribe: obra-unsubscribe@list.obra.org
>
>_______________________________________________
>OBRA mailing list
>obra@list.obra.org
>http://list.obra.org/mailman/listinfo/obra
>Unsubscribe: obra-unsubscribe@list.obra.org
>_______________________________________________
>OBRA mailing list
>obra@list.obra.org
>http://list.obra.org/mailman/listinfo/obra
>Unsubscribe: obra-unsubscribe@list.obra.org

Aaron Leritz

I was holding back and was not going to respond to this chain but felt like
I should chime in given my recent experience.

I was experiencing cramps running (and riding sometimes). I was hydrating
like crazy with water, Gatorade, Hammer, etc. Still, the cramps returned.
Research indicated that a large percentage of adult men experience magnesium
deficiencies. I started taking magnesium supplements (and removing large
amounts of caffeine and phosphoric acid containing drinks like soda) and I
have not experienced cramps running or riding. Subsequently, I have had a
physical and I am waiting for some blood work results. My doctor, nor I am
sure if the cramps are gone because of the removal of caffeine or the
addition of the Mg, maybe both. But as Brandon eludes to, medical advice
can't hurt. Throwing hydration supplements maybe not be the answer. It
wasn't for me.

From: obra-bounces@list.obra.org [mailto:obra-bounces@list.obra.org] On
Behalf Of brandon macemon
Sent: Tuesday, July 12, 2011 4:53 PM
To: Justin Watkins
Cc: obra@list.obra.org
Subject: Re: [OBRA Chat] Cramps

The military uses a product called ORS (oral rehydration salts) a mixture of
minerals and vitamins. For pre/during/post major physical effort.

http://www.rei.com/product/407272/adventure-medical-kits-oral-rehydration-sa
lts?cm_mmc=cse_froogle-_-datafeed-_-product-_-407272

&mr:trackingCode=9DA515C2-B849-E011-AFD7-001517384908&mr:referralID=NA

This may be something to attempt to track down. The only thing i would be
cautious with is making sure that the friend does not have hypertension or a
medical condition prior to attempting any crazy change to diet and or
hydration supplement.

Brandon

On Jul 12, 2011, at 4:08 PM, Justin Watkins wrote:

I read an article I believe in Triathlete magazine this month that discussed
a study of Ironman Triathletes before and after a race, measuring hydration
and electrolyte levels. Wat they found is that there wasn't much relation
between cramping and hydration/electrolyte levels, as most follow as
standard knowledge. They seemed to indicate that there are factors outside
of hydration and electrolyte levels that contribute to cramps, including
genetics. I have seen it mentioned a few times now and seems to be gaining
more ground as more studies are finding similar results.

I am by no means an expert, just thought I would share the info I have seen
a few times now.

Justin

> Date: Tue, 12 Jul 2011 16:01:36 -0700
> From: RickCJohnson1@gmail.com
> To: sharkattack97219@peoplepc.com
> CC: obra@list.obra.org
> Subject: Re: [OBRA Chat] Cramps
>
> I seriously doubt over hydration is the problem here. Been following the
> weather? Depending on where the person is in Ohio they could be riding
> in triple digit temps.
>
> > The areas covered by the excessive heat advisory -- parts of Oklahoma,
> > Kansas, Missouri, Arkansas, Illinois, Indiana, Kentucky, Tennessee,
> > Mississippi, Alabama, Georgia and South Carolina -- can expect the
> > heat index to rise above 110 degrees Tuesday, the Weather Service said.
> >
> > The hottest of the hot looks to be Mississippi and parts of Tennessee,
> > where forecasters warned the heat index could soar to 116.
> >
> > Other states included in the heat advisory are Connecticut, Delaware,
> > Kansas, Louisiana, New Jersey, New York, North Carolina, Ohio,
> > Pennsylvania, South Carolina, Texas and Virginia.
> >
>
>
> Rick Johnson
> Bend, Oregon
>
> Every revolutionary idea seems to evoke three stages of reaction...
> One, it's completely impossible.
> Two, it's possible, but it's not worth doing.
> Three, I said it was a good idea all along.
>
> Arthur C. Clarke
>
>
> On 7/12/2011 3:47 PM, sharkattack97219@peoplepc.com wrote:
> > Alot of things can contribute to this, over hydration for one and that
> > sounds like maybe some of his problem....Steve have him contact me, I
> > will help him out in anyway I can....see ya
> > Jeff
> > Solid Core Training
> > Hammer Nutrition Products
> > Hammer Velo
> >
> > ----- Original Message ----- From: "Steve Brown"
> >
> > To: "obra remailer"
> > Sent: Tuesday, July 12, 2011 2:16 PM
> > Subject: [OBRA Chat] Cramps
> >
> >
> >> Have a friend riding in Ohio with higher humidity conditions than
> >> here who is having problems with cramping. His current fluid
> >> replacement is water and gatorade at about a quart an hour. Rides
> >> are going for 3-5 hours. Any suggestions. Try another product?
> >>
> >>
> >> Steve Brown
> >> _______________________________________________
> >> OBRA mailing list
> >> obra@list.obra.org
> >> http://list.obra.org/mailman/listinfo/obra
> >> Unsubscribe: obra-unsubscribe@list.obra.org
> >
> > _______________________________________________
> > OBRA mailing list
> > obra@list.obra.org
> > http://list.obra.org/mailman/listinfo/obra
> > Unsubscribe: obra-unsubscribe@list.obra.org
> >
> _______________________________________________
> OBRA mailing list
> obra@list.obra.org
> http://list.obra.org/mailman/listinfo/obra
> Unsubscribe: obra-unsubscribe@list.obra.org

_______________________________________________
OBRA mailing list
obra@list.obra.org
http://list.obra.org/mailman/listinfo/obra
Unsubscribe: obra-unsubscribe@list.obra.org

Tom Orth

I'm from the midwest originally too. You have to experience 100 plus degree
heat with oppressive humidity. Until you have, you really can't comment on
it. There is no place in Oregon that you can experience that outside of a
Sauna.

On Tue, Jul 12, 2011 at 5:50 PM, john wrote:

> only a quart an hour ! ? if you are only riding an hour or two, that's
> fine, but when i use to ride in the hot michigan wx, had tall friend who
> would ride be 10-15 pounds lighter after a two hour ride (granted he only
> rode with one waterbottle, and was tall, long limbs.. = a lot of skin
> surface area...) . (1 gal h2o = 8 pounds...)
>
> ultramarthon friend... he would drinking at least two three water bottles
> an hour in 70-80 deg wx.. a lot more if hot ! if at it for more than a
> couple hours you have to, to keep up, that is if you still want to be
> functioning at 6 hour mark.. He would eat normal foods as well.
>
> racing in wyoming. 100 deg or so... i was going through 5 wb's an hour
> for 3 to 4 hours and not keeping up. I even had to pee before the event
> started, didn't have to pee 15 minutes in...
> best way to monitor is by weight. If your down a bunch after a ride =
> dehydrated !
>
>
>
> On Tue, Jul 12, 2011 at 5:08 PM, Brandon wrote:
>
>> I also heard shaving your legs prevents cramps and makes your body not
>> need water!
>>
>> BM
>>
>> On Jul 12, 2011, at 4:14 PM, wrote:
>>
>> > no sorry, did follow the weather in Ohio, really ? and I said there is
>> alot things that can contribute to this....and still over hydration being
>> one of them....geesh, just try and help someone on the chatline and you
>> still can't get away from the BS responses, that's why I told Steve to have
>> him contact me and I would help him out.
>> >
>> >
>> >
>> > From: "Rick Johnson"
>> > To:
>> > Cc: "Steve Brown" ; "obra remailer" <
>> obra@list.obra.org>
>> > Sent: Tuesday, July 12, 2011 4:01 PM
>> > Subject: Re: [OBRA Chat] Cramps
>> >
>> >
>> >> I seriously doubt over hydration is the problem here. Been following
>> the weather? Depending on where the person is in Ohio they could be riding
>> in triple digit temps.
>> >>
>> >>> The areas covered by the excessive heat advisory -- parts of Oklahoma,
>> Kansas, Missouri, Arkansas, Illinois, Indiana, Kentucky, Tennessee,
>> Mississippi, Alabama, Georgia and South Carolina -- can expect the heat
>> index to rise above 110 degrees Tuesday, the Weather Service said.
>> >>>
>> >>> The hottest of the hot looks to be Mississippi and parts of Tennessee,
>> where forecasters warned the heat index could soar to 116.
>> >>>
>> >>> Other states included in the heat advisory are Connecticut, Delaware,
>> Kansas, Louisiana, New Jersey, New York, North Carolina, Ohio, Pennsylvania,
>> South Carolina, Texas and Virginia.
>> >>>
>> >>
>> >>
>> >> Rick Johnson
>> >> Bend, Oregon
>> >>
>> >> Every revolutionary idea seems to evoke three stages of reaction...
>> >> One, it's completely impossible.
>> >> Two, it's possible, but it's not worth doing.
>> >> Three, I said it was a good idea all along.
>> >>
>> >> Arthur C. Clarke
>> >>
>> >>
>> >> On 7/12/2011 3:47 PM, sharkattack97219@peoplepc.com wrote:
>> >>> Alot of things can contribute to this, over hydration for one and that
>> sounds like maybe some of his problem....Steve have him contact me, I will
>> help him out in anyway I can....see ya
>> >>> Jeff
>> >>> Solid Core Training
>> >>> Hammer Nutrition Products
>> >>> Hammer Velo
>> >>>
>> >>> ----- Original Message ----- From: "Steve Brown" <
>> sbrown@stevebrowncompany.com>
>> >>> To: "obra remailer"
>> >>> Sent: Tuesday, July 12, 2011 2:16 PM
>> >>> Subject: [OBRA Chat] Cramps
>> >>>
>> >>>
>> >>>> Have a friend riding in Ohio with higher humidity conditions than
>> here who is having problems with cramping. His current fluid replacement is
>> water and gatorade at about a quart an hour. Rides are going for 3-5 hours.
>> Any suggestions. Try another product?
>> >>>>
>> >>>>
>> >>>> Steve Brown
>> >>>> _______________________________________________
>> >>>> OBRA mailing list
>> >>>> obra@list.obra.org
>> >>>> http://list.obra.org/mailman/listinfo/obra
>> >>>> Unsubscribe: obra-unsubscribe@list.obra.org
>> >>>
>> >>> _______________________________________________
>> >>> OBRA mailing list
>> >>> obra@list.obra.org
>> >>> http://list.obra.org/mailman/listinfo/obra
>> >>> Unsubscribe: obra-unsubscribe@list.obra.org
>> >
>> > _______________________________________________
>> > OBRA mailing list
>> > obra@list.obra.org
>> > http://list.obra.org/mailman/listinfo/obra
>> > Unsubscribe: obra-unsubscribe@list.obra.org
>> _______________________________________________
>> OBRA mailing list
>> obra@list.obra.org
>> http://list.obra.org/mailman/listinfo/obra
>> Unsubscribe: obra-unsubscribe@list.obra.org
>>
>
>
> _______________________________________________
> OBRA mailing list
> obra@list.obra.org
> http://list.obra.org/mailman/listinfo/obra
> Unsubscribe: obra-unsubscribe@list.obra.org
>
>

john

only a quart an hour ! ? if you are only riding an hour or two, that's
fine, but when i use to ride in the hot michigan wx, had tall friend who
would ride be 10-15 pounds lighter after a two hour ride (granted he only
rode with one waterbottle, and was tall, long limbs.. = a lot of skin
surface area...) . (1 gal h2o = 8 pounds...)

ultramarthon friend... he would drinking at least two three water bottles
an hour in 70-80 deg wx.. a lot more if hot ! if at it for more than a
couple hours you have to, to keep up, that is if you still want to be
functioning at 6 hour mark.. He would eat normal foods as well.

racing in wyoming. 100 deg or so... i was going through 5 wb's an hour for
3 to 4 hours and not keeping up. I even had to pee before the event
started, didn't have to pee 15 minutes in...
best way to monitor is by weight. If your down a bunch after a ride =
dehydrated !

On Tue, Jul 12, 2011 at 5:08 PM, Brandon wrote:

> I also heard shaving your legs prevents cramps and makes your body not need
> water!
>
> BM
>
> On Jul 12, 2011, at 4:14 PM, wrote:
>
> > no sorry, did follow the weather in Ohio, really ? and I said there is
> alot things that can contribute to this....and still over hydration being
> one of them....geesh, just try and help someone on the chatline and you
> still can't get away from the BS responses, that's why I told Steve to have
> him contact me and I would help him out.
> >
> >
> >
> > From: "Rick Johnson"
> > To:
> > Cc: "Steve Brown" ; "obra remailer" <
> obra@list.obra.org>
> > Sent: Tuesday, July 12, 2011 4:01 PM
> > Subject: Re: [OBRA Chat] Cramps
> >
> >
> >> I seriously doubt over hydration is the problem here. Been following the
> weather? Depending on where the person is in Ohio they could be riding in
> triple digit temps.
> >>
> >>> The areas covered by the excessive heat advisory -- parts of Oklahoma,
> Kansas, Missouri, Arkansas, Illinois, Indiana, Kentucky, Tennessee,
> Mississippi, Alabama, Georgia and South Carolina -- can expect the heat
> index to rise above 110 degrees Tuesday, the Weather Service said.
> >>>
> >>> The hottest of the hot looks to be Mississippi and parts of Tennessee,
> where forecasters warned the heat index could soar to 116.
> >>>
> >>> Other states included in the heat advisory are Connecticut, Delaware,
> Kansas, Louisiana, New Jersey, New York, North Carolina, Ohio, Pennsylvania,
> South Carolina, Texas and Virginia.
> >>>
> >>
> >>
> >> Rick Johnson
> >> Bend, Oregon
> >>
> >> Every revolutionary idea seems to evoke three stages of reaction...
> >> One, it's completely impossible.
> >> Two, it's possible, but it's not worth doing.
> >> Three, I said it was a good idea all along.
> >>
> >> Arthur C. Clarke
> >>
> >>
> >> On 7/12/2011 3:47 PM, sharkattack97219@peoplepc.com wrote:
> >>> Alot of things can contribute to this, over hydration for one and that
> sounds like maybe some of his problem....Steve have him contact me, I will
> help him out in anyway I can....see ya
> >>> Jeff
> >>> Solid Core Training
> >>> Hammer Nutrition Products
> >>> Hammer Velo
> >>>
> >>> ----- Original Message ----- From: "Steve Brown" <
> sbrown@stevebrowncompany.com>
> >>> To: "obra remailer"
> >>> Sent: Tuesday, July 12, 2011 2:16 PM
> >>> Subject: [OBRA Chat] Cramps
> >>>
> >>>
> >>>> Have a friend riding in Ohio with higher humidity conditions than here
> who is having problems with cramping. His current fluid replacement is
> water and gatorade at about a quart an hour. Rides are going for 3-5 hours.
> Any suggestions. Try another product?
> >>>>
> >>>>
> >>>> Steve Brown
> >>>> _______________________________________________
> >>>> OBRA mailing list
> >>>> obra@list.obra.org
> >>>> http://list.obra.org/mailman/listinfo/obra
> >>>> Unsubscribe: obra-unsubscribe@list.obra.org
> >>>
> >>> _______________________________________________
> >>> OBRA mailing list
> >>> obra@list.obra.org
> >>> http://list.obra.org/mailman/listinfo/obra
> >>> Unsubscribe: obra-unsubscribe@list.obra.org
> >
> > _______________________________________________
> > OBRA mailing list
> > obra@list.obra.org
> > http://list.obra.org/mailman/listinfo/obra
> > Unsubscribe: obra-unsubscribe@list.obra.org
> _______________________________________________
> OBRA mailing list
> obra@list.obra.org
> http://list.obra.org/mailman/listinfo/obra
> Unsubscribe: obra-unsubscribe@list.obra.org
>

Brandon

I also heard shaving your legs prevents cramps and makes your body not need water!

BM

On Jul 12, 2011, at 4:14 PM, wrote:

> no sorry, did follow the weather in Ohio, really ? and I said there is alot things that can contribute to this....and still over hydration being one of them....geesh, just try and help someone on the chatline and you still can't get away from the BS responses, that's why I told Steve to have him contact me and I would help him out.
>
>
>
> From: "Rick Johnson"
> To:
> Cc: "Steve Brown" ; "obra remailer"
> Sent: Tuesday, July 12, 2011 4:01 PM
> Subject: Re: [OBRA Chat] Cramps
>
>
>> I seriously doubt over hydration is the problem here. Been following the weather? Depending on where the person is in Ohio they could be riding in triple digit temps.
>>
>>> The areas covered by the excessive heat advisory -- parts of Oklahoma, Kansas, Missouri, Arkansas, Illinois, Indiana, Kentucky, Tennessee, Mississippi, Alabama, Georgia and South Carolina -- can expect the heat index to rise above 110 degrees Tuesday, the Weather Service said.
>>>
>>> The hottest of the hot looks to be Mississippi and parts of Tennessee, where forecasters warned the heat index could soar to 116.
>>>
>>> Other states included in the heat advisory are Connecticut, Delaware, Kansas, Louisiana, New Jersey, New York, North Carolina, Ohio, Pennsylvania, South Carolina, Texas and Virginia.
>>>
>>
>>
>> Rick Johnson
>> Bend, Oregon
>>
>> Every revolutionary idea seems to evoke three stages of reaction...
>> One, it's completely impossible.
>> Two, it's possible, but it's not worth doing.
>> Three, I said it was a good idea all along.
>>
>> Arthur C. Clarke
>>
>>
>> On 7/12/2011 3:47 PM, sharkattack97219@peoplepc.com wrote:
>>> Alot of things can contribute to this, over hydration for one and that sounds like maybe some of his problem....Steve have him contact me, I will help him out in anyway I can....see ya
>>> Jeff
>>> Solid Core Training
>>> Hammer Nutrition Products
>>> Hammer Velo
>>>
>>> ----- Original Message ----- From: "Steve Brown"
>>> To: "obra remailer"
>>> Sent: Tuesday, July 12, 2011 2:16 PM
>>> Subject: [OBRA Chat] Cramps
>>>
>>>
>>>> Have a friend riding in Ohio with higher humidity conditions than here who is having problems with cramping. His current fluid replacement is water and gatorade at about a quart an hour. Rides are going for 3-5 hours. Any suggestions. Try another product?
>>>>
>>>>
>>>> Steve Brown
>>>> _______________________________________________
>>>> OBRA mailing list
>>>> obra@list.obra.org
>>>> http://list.obra.org/mailman/listinfo/obra
>>>> Unsubscribe: obra-unsubscribe@list.obra.org
>>>
>>> _______________________________________________
>>> OBRA mailing list
>>> obra@list.obra.org
>>> http://list.obra.org/mailman/listinfo/obra
>>> Unsubscribe: obra-unsubscribe@list.obra.org
>
> _______________________________________________
> OBRA mailing list
> obra@list.obra.org
> http://list.obra.org/mailman/listinfo/obra
> Unsubscribe: obra-unsubscribe@list.obra.org

Salemref@aol.com

I have an incredible problem with cramping, just ask the folks I ride with.
I discussed this issue with my Dr. and after reviewing my hydration,
nutrition, we came to the conclusion that muscle fatigue was probably the
problem. Once the same muscle group cramps many times the muscles start to
weaken so over the past 10 months I have throttled back on the miles and
intensity and have had therapy. I am just now able to pick up the intensity and
increase my mileage without pain. I also do a lot of stretching and muscle
strengthening exercises. I made the decision to treat this issue as a sports
injury and give it a lot of time to heal. I know it sucks to only be able to
go 50/60 miles when your friends are doing 80 or not be able to do road
races or hard crits, but you have over done it and now you need to take the
time to heal.

Just my two cents,

Phil


In a message dated 7/12/2011 4:24:48 P.M. Pacific Daylight Time,
jeff@ultrafreaks.net writes:

Three things come to mind:
. electrolyte imbalance
. dehydration
. under-training
The transition to hotter conditions can exacerbate all of these. I'd have
him try:
> ensuring he's well hydrated, and taking in some easy to digest food,
before the ride. The food will help provide electrolytes and slows the
absorption of water out of the gut.
> drinking to thirst during the ride
> an electrolyte supplement like Hammer Endurolytes (no personal
connection) will give him a better spectrum of electrolytes in an easier to control
form. Gatorade is not a top-tier go-to IMO.
And, he might try just throttling back the duration a bit (2-3 hrs) for a
while. Could be his body needs to adjust to the heat. If he did 3-4 hour
rides at a similar pace before he moved without cramps then heat would seem
to be the culprit. If he's recently increased the pace/duration then
could be he's just under-trained.
-j
On July 12, 2011 at 5:16 PM Steve Brown
wrote:

> Have a friend riding in Ohio with higher humidity conditions than here
who is having problems with cramping. His current fluid replacement is
water and gatorade at about a quart an hour. Rides are going for 3-5 hours.
Any suggestions. Try another product?
>
>
> Steve Brown
> _______________________________________________
> OBRA mailing list
> obra@list.obra.org
> http://list.obra.org/mailman/listinfo/obra
> Unsubscribe: obra-unsubscribe@list.obra.org

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brandon macemon

The military uses a product called ORS (oral rehydration salts) a mixture of minerals and vitamins. For pre/during/post major physical effort.

http://www.rei.com/product/407272/adventure-medical-kits-oral-rehydration-salts?cm_mmc=cse_froogle-_-datafeed-_-product-_-407272&mr:trackingCode=9DA515C2-B849-E011-AFD7-001517384908&mr:referralID=NA

This may be something to attempt to track down. The only thing i would be cautious with is making sure that the friend does not have hypertension or a medical condition prior to attempting any crazy change to diet and or hydration supplement.
Brandon

On Jul 12, 2011, at 4:08 PM, Justin Watkins wrote:

> I read an article I believe in Triathlete magazine this month that discussed a study of Ironman Triathletes before and after a race, measuring hydration and electrolyte levels. Wat they found is that there wasn't much relation between cramping and hydration/electrolyte levels, as most follow as standard knowledge. They seemed to indicate that there are factors outside of hydration and electrolyte levels that contribute to cramps, including genetics. I have seen it mentioned a few times now and seems to be gaining more ground as more studies are finding similar results.
>
> I am by no means an expert, just thought I would share the info I have seen a few times now.
>
> Justin
>
> > Date: Tue, 12 Jul 2011 16:01:36 -0700
> > From: RickCJohnson1@gmail.com
> > To: sharkattack97219@peoplepc.com
> > CC: obra@list.obra.org
> > Subject: Re: [OBRA Chat] Cramps
> >
> > I seriously doubt over hydration is the problem here. Been following the
> > weather? Depending on where the person is in Ohio they could be riding
> > in triple digit temps.
> >
> > > The areas covered by the excessive heat advisory -- parts of Oklahoma,
> > > Kansas, Missouri, Arkansas, Illinois, Indiana, Kentucky, Tennessee,
> > > Mississippi, Alabama, Georgia and South Carolina -- can expect the
> > > heat index to rise above 110 degrees Tuesday, the Weather Service said.
> > >
> > > The hottest of the hot looks to be Mississippi and parts of Tennessee,
> > > where forecasters warned the heat index could soar to 116.
> > >
> > > Other states included in the heat advisory are Connecticut, Delaware,
> > > Kansas, Louisiana, New Jersey, New York, North Carolina, Ohio,
> > > Pennsylvania, South Carolina, Texas and Virginia.
> > >
> >
> >
> > Rick Johnson
> > Bend, Oregon
> >
> > Every revolutionary idea seems to evoke three stages of reaction...
> > One, it's completely impossible.
> > Two, it's possible, but it's not worth doing.
> > Three, I said it was a good idea all along.
> >
> > Arthur C. Clarke
> >
> >
> > On 7/12/2011 3:47 PM, sharkattack97219@peoplepc.com wrote:
> > > Alot of things can contribute to this, over hydration for one and that
> > > sounds like maybe some of his problem....Steve have him contact me, I
> > > will help him out in anyway I can....see ya
> > > Jeff
> > > Solid Core Training
> > > Hammer Nutrition Products
> > > Hammer Velo
> > >
> > > ----- Original Message ----- From: "Steve Brown"
> > >
> > > To: "obra remailer"
> > > Sent: Tuesday, July 12, 2011 2:16 PM
> > > Subject: [OBRA Chat] Cramps
> > >
> > >
> > >> Have a friend riding in Ohio with higher humidity conditions than
> > >> here who is having problems with cramping. His current fluid
> > >> replacement is water and gatorade at about a quart an hour. Rides
> > >> are going for 3-5 hours. Any suggestions. Try another product?
> > >>
> > >>
> > >> Steve Brown
> > >> _______________________________________________
> > >> OBRA mailing list
> > >> obra@list.obra.org
> > >> http://list.obra.org/mailman/listinfo/obra
> > >> Unsubscribe: obra-unsubscribe@list.obra.org
> > >
> > > _______________________________________________
> > > OBRA mailing list
> > > obra@list.obra.org
> > > http://list.obra.org/mailman/listinfo/obra
> > > Unsubscribe: obra-unsubscribe@list.obra.org
> > >
> > _______________________________________________
> > OBRA mailing list
> > obra@list.obra.org
> > http://list.obra.org/mailman/listinfo/obra
> > Unsubscribe: obra-unsubscribe@list.obra.org
> _______________________________________________
> OBRA mailing list
> obra@list.obra.org
> http://list.obra.org/mailman/listinfo/obra
> Unsubscribe: obra-unsubscribe@list.obra.org

sharkattack97219@peoplepc.com

thanks Matt, it's nice to hear someone say something positive once in
awhile....

---- Original Message -----
From: "Mathew Braun"
To: ; "obra remailer"
Sent: Tuesday, July 12, 2011 3:59 PM
Subject: RE: [OBRA Chat] Cramps

i will vouch for Jeff............ he totally saved my cousin living in
Israel............ nothing but big sun and lots of sand over there.

________________________________________
From: obra-bounces@list.obra.org [obra-bounces@list.obra.org] on behalf of
sharkattack97219@peoplepc.com [sharkattack97219@peoplepc.com]
Sent: Tuesday, July 12, 2011 3:47 PM
To: Steve Brown; obra remailer
Subject: Re: [OBRA Chat] Cramps

Alot of things can contribute to this, over hydration for one and that
sounds like maybe some of his problem....Steve have him contact me, I will
help him out in anyway I can....see ya
Jeff
Solid Core Training
Hammer Nutrition Products
Hammer Velo

----- Original Message -----
From: "Steve Brown"
To: "obra remailer"
Sent: Tuesday, July 12, 2011 2:16 PM
Subject: [OBRA Chat] Cramps

> Have a friend riding in Ohio with higher humidity conditions than here who
> is having problems with cramping. His current fluid replacement is water
> and gatorade at about a quart an hour. Rides are going for 3-5 hours.
> Any suggestions. Try another product?
>
>
> Steve Brown
> _______________________________________________
> OBRA mailing list
> obra@list.obra.org
> http://list.obra.org/mailman/listinfo/obra
> Unsubscribe: obra-unsubscribe@list.obra.org

_______________________________________________
OBRA mailing list
obra@list.obra.org
http://list.obra.org/mailman/listinfo/obra
Unsubscribe: obra-unsubscribe@list.obra.org=

jeff@ultrafreaks.net

Three things come to mind:
. electrolyte imbalance
. dehydration
. under-training
 
The transition to hotter conditions can exacerbate all of these.  I'd have him
try:
 
> ensuring he's well hydrated, and taking in some easy to digest food, before
> the ride.  The food will help provide electrolytes and slows the absorption of
> water out of the gut.
> drinking to thirst during the ride
> an electrolyte supplement like Hammer Endurolytes (no personal connection)
> will give him a better spectrum of electrolytes in an easier to control form.
>  Gatorade is not a top-tier go-to IMO.
 
And, he might try just throttling back the duration a bit (2-3 hrs) for a while.
 Could be his body needs to adjust to the heat.  If he did 3-4 hour rides at a
similar pace before he moved without cramps then heat would seem to be the
culprit.  If he's recently increased the pace/duration then could be he's just
under-trained.
 
-j

On July 12, 2011 at 5:16 PM Steve Brown wrote:

> Have a friend riding in Ohio with higher humidity conditions than here who is
> having problems with cramping.  His current fluid replacement is water and
> gatorade at about a quart an hour.  Rides are going for 3-5 hours.  Any
> suggestions.   Try another product?
>
>
> Steve Brown
> _______________________________________________
> OBRA mailing list
> obra@list.obra.org
> http://list.obra.org/mailman/listinfo/obra
> Unsubscribe: obra-unsubscribe@list.obra.org

sharkattack97219@peoplepc.com

no sorry, did follow the weather in Ohio, really ? and I said there is alot
things that can contribute to this....and still over hydration being one of
them....geesh, just try and help someone on the chatline and you still can't
get away from the BS responses, that's why I told Steve to have him contact
me and I would help him out.

From: "Rick Johnson"
To:
Cc: "Steve Brown" ; "obra remailer"

Sent: Tuesday, July 12, 2011 4:01 PM
Subject: Re: [OBRA Chat] Cramps

>I seriously doubt over hydration is the problem here. Been following the
>weather? Depending on where the person is in Ohio they could be riding in
>triple digit temps.
>
>> The areas covered by the excessive heat advisory -- parts of Oklahoma,
>> Kansas, Missouri, Arkansas, Illinois, Indiana, Kentucky, Tennessee,
>> Mississippi, Alabama, Georgia and South Carolina -- can expect the heat
>> index to rise above 110 degrees Tuesday, the Weather Service said.
>>
>> The hottest of the hot looks to be Mississippi and parts of Tennessee,
>> where forecasters warned the heat index could soar to 116.
>>
>> Other states included in the heat advisory are Connecticut, Delaware,
>> Kansas, Louisiana, New Jersey, New York, North Carolina, Ohio,
>> Pennsylvania, South Carolina, Texas and Virginia.
>>
>
>
> Rick Johnson
> Bend, Oregon
>
> Every revolutionary idea seems to evoke three stages of reaction...
> One, it's completely impossible.
> Two, it's possible, but it's not worth doing.
> Three, I said it was a good idea all along.
>
> Arthur C. Clarke
>
>
> On 7/12/2011 3:47 PM, sharkattack97219@peoplepc.com wrote:
>> Alot of things can contribute to this, over hydration for one and that
>> sounds like maybe some of his problem....Steve have him contact me, I
>> will help him out in anyway I can....see ya
>> Jeff
>> Solid Core Training
>> Hammer Nutrition Products
>> Hammer Velo
>>
>> ----- Original Message ----- From: "Steve Brown"
>>
>> To: "obra remailer"
>> Sent: Tuesday, July 12, 2011 2:16 PM
>> Subject: [OBRA Chat] Cramps
>>
>>
>>> Have a friend riding in Ohio with higher humidity conditions than here
>>> who is having problems with cramping. His current fluid replacement is
>>> water and gatorade at about a quart an hour. Rides are going for 3-5
>>> hours. Any suggestions. Try another product?
>>>
>>>
>>> Steve Brown
>>> _______________________________________________
>>> OBRA mailing list
>>> obra@list.obra.org
>>> http://list.obra.org/mailman/listinfo/obra
>>> Unsubscribe: obra-unsubscribe@list.obra.org
>>
>> _______________________________________________
>> OBRA mailing list
>> obra@list.obra.org
>> http://list.obra.org/mailman/listinfo/obra
>> Unsubscribe: obra-unsubscribe@list.obra.org
>>

Justin Watkins

I read an article I believe in Triathlete magazine this month that discussed a study of Ironman Triathletes before and after a race, measuring hydration and electrolyte levels. Wat they found is that there wasn't much relation between cramping and hydration/electrolyte levels, as most follow as standard knowledge. They seemed to indicate that there are factors outside of hydration and electrolyte levels that contribute to cramps, including genetics. I have seen it mentioned a few times now and seems to be gaining more ground as more studies are finding similar results.
I am by no means an expert, just thought I would share the info I have seen a few times now.
Justin
> Date: Tue, 12 Jul 2011 16:01:36 -0700
> From: RickCJohnson1@gmail.com
> To: sharkattack97219@peoplepc.com
> CC: obra@list.obra.org
> Subject: Re: [OBRA Chat] Cramps
>
> I seriously doubt over hydration is the problem here. Been following the
> weather? Depending on where the person is in Ohio they could be riding
> in triple digit temps.
>
> > The areas covered by the excessive heat advisory -- parts of Oklahoma,
> > Kansas, Missouri, Arkansas, Illinois, Indiana, Kentucky, Tennessee,
> > Mississippi, Alabama, Georgia and South Carolina -- can expect the
> > heat index to rise above 110 degrees Tuesday, the Weather Service said.
> >
> > The hottest of the hot looks to be Mississippi and parts of Tennessee,
> > where forecasters warned the heat index could soar to 116.
> >
> > Other states included in the heat advisory are Connecticut, Delaware,
> > Kansas, Louisiana, New Jersey, New York, North Carolina, Ohio,
> > Pennsylvania, South Carolina, Texas and Virginia.
> >
>
>
> Rick Johnson
> Bend, Oregon
>
> Every revolutionary idea seems to evoke three stages of reaction...
> One, it's completely impossible.
> Two, it's possible, but it's not worth doing.
> Three, I said it was a good idea all along.
>
> Arthur C. Clarke
>
>
> On 7/12/2011 3:47 PM, sharkattack97219@peoplepc.com wrote:
> > Alot of things can contribute to this, over hydration for one and that
> > sounds like maybe some of his problem....Steve have him contact me, I
> > will help him out in anyway I can....see ya
> > Jeff
> > Solid Core Training
> > Hammer Nutrition Products
> > Hammer Velo
> >
> > ----- Original Message ----- From: "Steve Brown"
> >
> > To: "obra remailer"
> > Sent: Tuesday, July 12, 2011 2:16 PM
> > Subject: [OBRA Chat] Cramps
> >
> >
> >> Have a friend riding in Ohio with higher humidity conditions than
> >> here who is having problems with cramping. His current fluid
> >> replacement is water and gatorade at about a quart an hour. Rides
> >> are going for 3-5 hours. Any suggestions. Try another product?
> >>
> >>
> >> Steve Brown
> >> _______________________________________________
> >> OBRA mailing list
> >> obra@list.obra.org
> >> http://list.obra.org/mailman/listinfo/obra
> >> Unsubscribe: obra-unsubscribe@list.obra.org
> >
> > _______________________________________________
> > OBRA mailing list
> > obra@list.obra.org
> > http://list.obra.org/mailman/listinfo/obra
> > Unsubscribe: obra-unsubscribe@list.obra.org
> >
> _______________________________________________
> OBRA mailing list
> obra@list.obra.org
> http://list.obra.org/mailman/listinfo/obra
> Unsubscribe: obra-unsubscribe@list.obra.org

Rick Johnson

I seriously doubt over hydration is the problem here. Been following the
weather? Depending on where the person is in Ohio they could be riding
in triple digit temps.

> The areas covered by the excessive heat advisory -- parts of Oklahoma,
> Kansas, Missouri, Arkansas, Illinois, Indiana, Kentucky, Tennessee,
> Mississippi, Alabama, Georgia and South Carolina -- can expect the
> heat index to rise above 110 degrees Tuesday, the Weather Service said.
>
> The hottest of the hot looks to be Mississippi and parts of Tennessee,
> where forecasters warned the heat index could soar to 116.
>
> Other states included in the heat advisory are Connecticut, Delaware,
> Kansas, Louisiana, New Jersey, New York, North Carolina, Ohio,
> Pennsylvania, South Carolina, Texas and Virginia.
>

Rick Johnson
Bend, Oregon

Every revolutionary idea seems to evoke three stages of reaction...
One, it's completely impossible.
Two, it's possible, but it's not worth doing.
Three, I said it was a good idea all along.

Arthur C. Clarke

On 7/12/2011 3:47 PM, sharkattack97219@peoplepc.com wrote:
> Alot of things can contribute to this, over hydration for one and that
> sounds like maybe some of his problem....Steve have him contact me, I
> will help him out in anyway I can....see ya
> Jeff
> Solid Core Training
> Hammer Nutrition Products
> Hammer Velo
>
> ----- Original Message ----- From: "Steve Brown"
>
> To: "obra remailer"
> Sent: Tuesday, July 12, 2011 2:16 PM
> Subject: [OBRA Chat] Cramps
>
>
>> Have a friend riding in Ohio with higher humidity conditions than
>> here who is having problems with cramping. His current fluid
>> replacement is water and gatorade at about a quart an hour. Rides
>> are going for 3-5 hours. Any suggestions. Try another product?
>>
>>
>> Steve Brown
>> _______________________________________________
>> OBRA mailing list
>> obra@list.obra.org
>> http://list.obra.org/mailman/listinfo/obra
>> Unsubscribe: obra-unsubscribe@list.obra.org
>
> _______________________________________________
> OBRA mailing list
> obra@list.obra.org
> http://list.obra.org/mailman/listinfo/obra
> Unsubscribe: obra-unsubscribe@list.obra.org
>

Mathew Braun

i will vouch for Jeff............ he totally saved my cousin living in Israel............ nothing but big sun and lots of sand over there.

________________________________________
From: obra-bounces@list.obra.org [obra-bounces@list.obra.org] on behalf of sharkattack97219@peoplepc.com [sharkattack97219@peoplepc.com]
Sent: Tuesday, July 12, 2011 3:47 PM
To: Steve Brown; obra remailer
Subject: Re: [OBRA Chat] Cramps

Alot of things can contribute to this, over hydration for one and that
sounds like maybe some of his problem....Steve have him contact me, I will
help him out in anyway I can....see ya
Jeff
Solid Core Training
Hammer Nutrition Products
Hammer Velo

----- Original Message -----
From: "Steve Brown"
To: "obra remailer"
Sent: Tuesday, July 12, 2011 2:16 PM
Subject: [OBRA Chat] Cramps

> Have a friend riding in Ohio with higher humidity conditions than here who
> is having problems with cramping. His current fluid replacement is water
> and gatorade at about a quart an hour. Rides are going for 3-5 hours.
> Any suggestions. Try another product?
>
>
> Steve Brown
> _______________________________________________
> OBRA mailing list
> obra@list.obra.org
> http://list.obra.org/mailman/listinfo/obra
> Unsubscribe: obra-unsubscribe@list.obra.org

_______________________________________________
OBRA mailing list
obra@list.obra.org
http://list.obra.org/mailman/listinfo/obra
Unsubscribe: obra-unsubscribe@list.obra.org

sharkattack97219@peoplepc.com

Alot of things can contribute to this, over hydration for one and that
sounds like maybe some of his problem....Steve have him contact me, I will
help him out in anyway I can....see ya
Jeff
Solid Core Training
Hammer Nutrition Products
Hammer Velo

----- Original Message -----
From: "Steve Brown"
To: "obra remailer"
Sent: Tuesday, July 12, 2011 2:16 PM
Subject: [OBRA Chat] Cramps

> Have a friend riding in Ohio with higher humidity conditions than here who
> is having problems with cramping. His current fluid replacement is water
> and gatorade at about a quart an hour. Rides are going for 3-5 hours.
> Any suggestions. Try another product?
>
>
> Steve Brown
> _______________________________________________
> OBRA mailing list
> obra@list.obra.org
> http://list.obra.org/mailman/listinfo/obra
> Unsubscribe: obra-unsubscribe@list.obra.org

Rick Johnson

The only thing I find unusual about a quart an hour is how anyone's
stomach can tolerate that much Gatorade.

:-P



There have been times I've drank twice that much water per hour.
Anyone else who has ever spent all day working outside in the
Phoenix sun in July would understand.

 

Rick Johnson

Bend, Oregon

Every revolutionary idea seems to evoke three stages of reaction...

One, it's completely impossible. 

Two, it's possible, but it's not worth doing. 

Three, I said it was a good idea all along.

Arthur C. Clarke

This article from the Livestrong.com website is a good one. http://www.livestrong.com/article/123309-bicycling-leg-cramps/

I have read up on this a lot. There is much you can find on
the web and in cycling books. The recurring theme for prevention
is fitness, warm-up & stretching, hydration with
electrolytes, high carb refueling during rides.

 

I really hate to be an armchair coach/nutritionist but a
quart an hour is a lot. I would be sloshing at 1 quart an hour!
However it may be appropriate if the person is large and with
the temps they are getting over there. It is very important to
not just take in water but the right amount of electrolytes as
well.

 

I am sure there are several cycling coaches/nutrition experts
in OBRA land who have more to say about this.

 

Happy riding to you and your friend.

 

Matt

On Tue, Jul 12, 2011 at 2:16 PM, Steve
Brown <sbrown@stevebrowncompany.com>
wrote:

Have a friend riding in Ohio with higher
humidity conditions than here who is having problems with
cramping.  His current fluid replacement is water and gatorade
at about a quart an hour.  Rides are going for 3-5 hours.  Any
suggestions.   Try another product?





Steve Brown

_______________________________________________

OBRA mailing list

obra@list.obra.org

http://list.obra.org/mailman/listinfo/obra

Unsubscribe: obra-unsubscribe@list.obra.org

_______________________________________________
OBRA mailing list
obra@list.obra.org
http://list.obra.org/mailman/listinfo/obra
Unsubscribe: obra-unsubscribe@list.obra.org

Greg Phillips

Hammer Endurolytes. You might read the discussion on electrolyte
replenishment on their website.
On Jul 12, 2011 2:36 PM, "Matt Martel" wrote:
> This article from the Livestrong.com website is a good one.
> http://www.livestrong.com/article/123309-bicycling-leg-cramps/
> I have read up on this a lot. There is much you can find on the web and in
> cycling books. The recurring theme for prevention is fitness, warm-up &
> stretching, hydration with electrolytes, high carb refueling during rides.
>
> I really hate to be an armchair coach/nutritionist but a quart an hour is
a
> lot. I would be sloshing at 1 quart an hour! However it may be appropriate
> if the person is large and with the temps they are getting over there. It
is
> very important to not just take in water but the right amount of
> electrolytes as well.
>
> I am sure there are several cycling coaches/nutrition experts in OBRA land
> who have more to say about this.
>
> Happy riding to you and your friend.
>
> Matt
> On Tue, Jul 12, 2011 at 2:16 PM, Steve Brown
> wrote:
>
>> Have a friend riding in Ohio with higher humidity conditions than here
who
>> is having problems with cramping. His current fluid replacement is water
>> and gatorade at about a quart an hour. Rides are going for 3-5 hours. Any
>> suggestions. Try another product?
>>
>>
>> Steve Brown
>> _______________________________________________
>> OBRA mailing list
>> obra@list.obra.org
>> http://list.obra.org/mailman/listinfo/obra
>> Unsubscribe: obra-unsubscribe@list.obra.org
>>

Matt Martel

This article from the Livestrong.com website is a good one.
http://www.livestrong.com/article/123309-bicycling-leg-cramps/
I have read up on this a lot. There is much you can find on the web and in
cycling books. The recurring theme for prevention is fitness, warm-up &
stretching, hydration with electrolytes, high carb refueling during rides.

I really hate to be an armchair coach/nutritionist but a quart an hour is a
lot. I would be sloshing at 1 quart an hour! However it may be appropriate
if the person is large and with the temps they are getting over there. It is
very important to not just take in water but the right amount of
electrolytes as well.

I am sure there are several cycling coaches/nutrition experts in OBRA land
who have more to say about this.

Happy riding to you and your friend.

Matt
On Tue, Jul 12, 2011 at 2:16 PM, Steve Brown
wrote:

> Have a friend riding in Ohio with higher humidity conditions than here who
> is having problems with cramping. His current fluid replacement is water
> and gatorade at about a quart an hour. Rides are going for 3-5 hours. Any
> suggestions. Try another product?
>
>
> Steve Brown
> _______________________________________________
> OBRA mailing list
> obra@list.obra.org
> http://list.obra.org/mailman/listinfo/obra
> Unsubscribe: obra-unsubscribe@list.obra.org
>

Steve Brown

Have a friend riding in Ohio with higher humidity conditions than here who is having problems with cramping. His current fluid replacement is water and gatorade at about a quart an hour. Rides are going for 3-5 hours. Any suggestions. Try another product?

Steve Brown