training to avoid cramp
Posted: Mon Apr 11, 2011 5:26 pm
hoping for some specific advice here.
I have suffered from cramp at the end of some pretty hard full on road races. I'm pretty happy with my diet and fuel consumption on the bike. I'm quite sure the reason for the cramps is lack of training at the race distance and intensity.
whats the best way to train to avoid this?
- should I train to mimick the race distance AND race intensity in one session. This would equate to 3hrs (AT) about 80% avg HR. Probably in a fartleck style, not all one smooth effort. This would obviously involve quite a lot of fatigue, and consequently rest, maybe would only allow one, or two sessions per week and would affect the other training sessions i could fit in.
OR
- do 2 long rides per week, say race distance + 25%, at 60-65% avg HR. Then be able to continue with power and speed workouts throughout the week.
My concern is that the easier long rides just wont stress the muscles enough to train them not to cramp??
I have suffered from cramp at the end of some pretty hard full on road races. I'm pretty happy with my diet and fuel consumption on the bike. I'm quite sure the reason for the cramps is lack of training at the race distance and intensity.
whats the best way to train to avoid this?
- should I train to mimick the race distance AND race intensity in one session. This would equate to 3hrs (AT) about 80% avg HR. Probably in a fartleck style, not all one smooth effort. This would obviously involve quite a lot of fatigue, and consequently rest, maybe would only allow one, or two sessions per week and would affect the other training sessions i could fit in.
OR
- do 2 long rides per week, say race distance + 25%, at 60-65% avg HR. Then be able to continue with power and speed workouts throughout the week.
My concern is that the easier long rides just wont stress the muscles enough to train them not to cramp??