On March 27, 2011 I did the Extreme Duathlon at Enchanted Rock Texas. All was going according to plan when after about 1 1/2 hours and 2 miles from the end of bike ride my right hamstring cramped. I slowed down and attempted to stretch the muscle while continuing to move. Fortunately, it was DOWNHILL. As I approach the end of the bike ride several riders whom I had passed earlier zoomed past me much to my disappointment. At the very end the cramp settled down I undid my right shoe straps and pulled my foot from the shoe. A cramp hit my right calf muscle and I could feel my toes curl. As I came to a halt I said, "cramping, cramping!" Got off the bike by unclipping my left shoe while the right shoe remained clipped. I started to hobble to the transition area when a cramp hit my LEFT hamstring. This one was BAD. Took me about 10 minutes to slow the cramping. Tried to stretch it, etc. Drank some water. Rolled on the water bottle. Finally I could get to my feet and hobble over to the transition area. Unfortunately, I had taken off my shoes and had to deal with the sharp stones in the area. This turned out to be a big mistake as today my heals are bruised and sore. After changing back to my running shoes I headed out very slowly down the stairs of the transition and starting jogging on the trail to the rock. My heart rate was about 135 until I came to the base of the Rock. Along the way I stopped for a few seconds when I felt the left hamstring starting to flare up. During the rock climb my heart went to 155 merely by climbing/walking. I didn't run just hoping to finish which I did a minute or two slower than last year. Total moving time was 1:50 versus official time of 2:03. So between transitions and cramping time I was stopped for about 13 minutes. I was 2nd in my age group and would have won if I hadn't cramped...
I consumed about 50 oz. of electrolyte water, 3 packs of GU gel, and one pack of GU chomps or a total of 600 calories including pre-race. Had Mexican/salty the night before.
Lessons learned:
1. Stretching helps to stop/prevent cramping IF you can stretch!
2. Conditioning is critical. Lots of long slow runs/rides do not prepare you for racing at 90-92%.
3. Don't use too large of gear going up hills.
4. Don't use heavy salt the night before...thickens bloods keeping oxygen from muscles.
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2nd day and I'm still sore...hamstrings especially. Most agree that my training needs to change...equal parts hard run and hard riding plus brick training...transition.
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