Cramps during XC marathon

Training
1

Heya!

I am an XCM racer. Where I live the events are usually 2-3h. At the start of the season cramps would start creeping up about 2h in, now it seems that the time has moved to about 2.5h in the race.

However, I have a 5h race coming up in a month and I would like to know what can I do to make sure that I don’t start cramping towards the end. Last year I had really good first 3h just to start cramping then and suffer till the very finish line.

My current plan is to up my training load and do long and hard Z2 rides. I’m going to be racing almost every week up until that week with lower priority races which will give me enough specific training, I believe.

Any input would be appreciated :slight_smile:

2

Cramps are normally due to muscles being overworked. I’ve had them in the past (I think I will continue to have it, but thus far it has stayed mostly away cos I don’t race that “hard” anymore)

your idea of gradually increaseing intensity and distance / time is a good idea.

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3
  • Ride slower and easier (less intensity) so you can pace it to the finish;
  • Fuel and hydrate adequately;
  • Don’t fall into the trap of thinking more training is better. To go from 2-2.5 hours to 5 hours takes much longer than many people think, especially if your training history has shorter distance rides.
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