Hello Will. Glad to have found you. I'm and expro footballer now 3 months out from 60. What I find difficult to figure out in the nutritionhydration game is that so many of the "recommended" amounts are for the "avg" body size/type. I cramp a lot. I often finish my rides of 60-100K full of salt rings in my kit. I try to use my computer to drink every 10mins and get in some nutrition every 30-40 mins. This is where I feel much of the advice is tailored to 60-75K body types. Just for reference, I'm 186, and 100kg, though no Dr. I've had thinks I'm more than 85kgs from looking at me. I''ve been tested a few years ago and found to have abnormally dense bones. So my body is dense. Thoughts?
Hey Erik thanks for reachign out! It sounds like you're a particularly salty sweater. My initial recommendations are to double up your electrolyte tab and see if that helps based on what you're saying. Why not reach out to me on Instagram and see if we can have a proper chat instagram.com/willgirling/
I used to be a 100 m and 200m sprinter but would always, without fail, cramp on the 2nd to 5th rep in a training session. Never really got it sorted, even with 5 years of physio, orthopedic, etc. session so switched sport to road cycling and never had problems again.
I get round to all of these eventually haha sorry this one has taken a while! From what you're saying it could be to do with training load and how you're getting to the session in terms of sessions leading into and then total body strenth but hard ot know from a snapshot... plus seems you ride bikes now ;)
Straight from the vid you did with Francis Cade 😉 Like many I do cramp, in two scenarios. Toward the end of an unusually big hard ride, and at night when at rest. The night cramps seem to be brought on when I increase my training load, or sometimes when reducing the load. At present I'm coming out of Melbourne's winter lockdown and working to get back to full fitness. At 64 I'm what you might call "seasoned". The watts are down, weight is up, endurance is down. I focus on hydration using a commercial preparation. Bananas don't seem to help with the cramps. Currently I am alternating endurance sessions with strength sessions and a day or sometimes two in between. In a few weeks, when lockdown rules allow, I'll add a climb and replace the endurance session with a light spin on the little ring. Currently 72 kg, usually 70 kg, best climbing at 68 kg. Thanks for the vid and the invitation to share.
Thanks so much for coming over to my channel Andrew! Sounds like yours could be a combination of a hard block and fatigued muscles - look at incorporation an active recovery routine to stretch and move the muscles, hydration and protein to be on point too. See how that helps. Spring for you over there now so coming into good weather
I severely dehydrated during at marathon in Los Angeles as it was above 20 C the entire race and nearly 30 C at the end of the race. The cramping was horrible. I did not drink enough before and during the marathon. My last 2 marathons, I have maybe over-hydrated prior to the start and had to make a pit stop at the 5K mark for both. No cramping though. Any good suggestions on finding the balance between starting under or over hydrated?
Yeah for sure - so, I would do a 1 hour run outdoors in the heat - and follow the hydration testing video I'm going to post next week. Then on your biggest runs int he lead up set up a hydration plan and go for a run outdoors in the heat to get used to it. Also, If you're pissing lots and regualrly you're drinking too much.
@@WillGirling thanks, I think hydration is key, but you can only drink so much. Muscle over use for me means under training, hahaha. I need to build more muscle to distribute the load on more muscle fibers and delay fatigue even further.
I'm curious..do pro tour riders cramp? On what conditions? When the gradient is too hard and they are pushing harder? Maybe they forget to hydrate? I guess that cramping is a multitude of factors....
Yeah for sure I've had a few guys I get it sometimes its just a hot a fuck day! Maybe they've got an injury or over use of a muscle. But it's definitely a multitude of potentials
Hello Will. Glad to have found you. I'm and expro footballer now 3 months out from 60. What I find difficult to figure out in the nutritionhydration game is that so many of the "recommended" amounts are for the "avg" body size/type. I cramp a lot. I often finish my rides of 60-100K full of salt rings in my kit. I try to use my computer to drink every 10mins and get in some nutrition every 30-40 mins. This is where I feel much of the advice is tailored to 60-75K body types.
Just for reference, I'm 186, and 100kg, though no Dr. I've had thinks I'm more than 85kgs from looking at me. I''ve been tested a few years ago and found to have abnormally dense bones. So my body is dense. Thoughts?
Hey Erik thanks for reachign out! It sounds like you're a particularly salty sweater. My initial recommendations are to double up your electrolyte tab and see if that helps based on what you're saying. Why not reach out to me on Instagram and see if we can have a proper chat instagram.com/willgirling/
I used to be a 100 m and 200m sprinter but would always, without fail, cramp on the 2nd to 5th rep in a training session. Never really got it sorted, even with 5 years of physio, orthopedic, etc. session so switched sport to road cycling and never had problems again.
I get round to all of these eventually haha sorry this one has taken a while! From what you're saying it could be to do with training load and how you're getting to the session in terms of sessions leading into and then total body strenth but hard ot know from a snapshot... plus seems you ride bikes now ;)
Straight from the vid you did with Francis Cade 😉
Like many I do cramp, in two scenarios. Toward the end of an unusually big hard ride, and at night when at rest. The night cramps seem to be brought on when I increase my training load, or sometimes when reducing the load.
At present I'm coming out of Melbourne's winter lockdown and working to get back to full fitness. At 64 I'm what you might call "seasoned". The watts are down, weight is up, endurance is down. I focus on hydration using a commercial preparation. Bananas don't seem to help with the cramps.
Currently I am alternating endurance sessions with strength sessions and a day or sometimes two in between.
In a few weeks, when lockdown rules allow, I'll add a climb and replace the endurance session with a light spin on the little ring.
Currently 72 kg, usually 70 kg, best climbing at 68 kg.
Thanks for the vid and the invitation to share.
Thanks so much for coming over to my channel Andrew!
Sounds like yours could be a combination of a hard block and fatigued muscles - look at incorporation an active recovery routine to stretch and move the muscles, hydration and protein to be on point too. See how that helps. Spring for you over there now so coming into good weather
I severely dehydrated during at marathon in Los Angeles as it was above 20 C the entire race and nearly 30 C at the end of the race. The cramping was horrible. I did not drink enough before and during the marathon. My last 2 marathons, I have maybe over-hydrated prior to the start and had to make a pit stop at the 5K mark for both. No cramping though. Any good suggestions on finding the balance between starting under or over hydrated?
Yeah for sure - so, I would do a 1 hour run outdoors in the heat - and follow the hydration testing video I'm going to post next week. Then on your biggest runs int he lead up set up a hydration plan and go for a run outdoors in the heat to get used to it. Also, If you're pissing lots and regualrly you're drinking too much.
It sucks to be me!
Ahh there are some definite things you can do there to help like hydration, some research in muscle over use, fatigue, can all be factors.
@@WillGirling thanks,
I think hydration is key, but you can only drink so much.
Muscle over use for me means under training, hahaha. I need to build more muscle to distribute the load on more muscle fibers and delay fatigue even further.
I'm curious..do pro tour riders cramp? On what conditions? When the gradient is too hard and they are pushing harder? Maybe they forget to hydrate? I guess that cramping is a multitude of factors....
Yeah for sure I've had a few guys I get it sometimes its just a hot a fuck day! Maybe they've got an injury or over use of a muscle. But it's definitely a multitude of potentials
First ;o))
Haha cheers bud!