Muscle Cramps!

MUSCLE CRAMPS

Stiffness or tightness in a muscle are probably related to some mild "spasm" in the muscle fibers - along with edema or selling from microtrauma - but when you get a muscle cramp you are seeing spasm at its finest. There is not any single cause of the spontaneous contraction, or cramp, but there are several common scenarios including exercising at a level greater than your training, and water and electrolyte imbalances. Here are a few tips you might consider if you often suffer from cramps.

Train for your event. If you are targeting a long-distance event, incorporate long rides into your training. If you will be doing intervals, train with intervals - and push yourself to the level you will be racing at.
Eat a diet rich in carbohydrates (to minimize the risk of glycogen depeltion in the muscles). Glycogen loading can not only improve performance, but cramps are less likely if you ride moderately an hour or two the day before your target event. And eat during a ride of greater than two hours.
Eat a diet rich in calcium, potassium and magnesium
If it is going to be a particularly hot ride (or hot and long) and you will be lsoing significant salt in your perspiration, put a little extra salt on your meals before hand.
Stay adequately hydrated both before and during the event.
Consider medications as a cause. Diuretics especially can predispose to cramps with exercise.