If you can complete an Ironman without one single cramp, congratulations because you must have some type of super power! For majority of athletes competing in an Ironman, cramping is a real problem that can hit you like a brick and really throw you off your game. To help give you an idea on how to use CrampFix during your race to keep you ahead of your cramps, we have put together a short guide on how to use CrampFix in an Ironman race.
Our first tip is that if you know that you have a tendency to cramp at certain times, we recommended that you have a shot of CrampFix a few kilometres before you reach that distance or time to use as a preventative. A lot of athletes prefer to carry our QuickFix Shots and will usually have a shot at around the 60-80km mark.
The major turning point for athletes cramping is at the beginning of their run. We recommend that you store your CrampFix in your T2 bag and have a shot during transition. You could also drink one shot just before getting off you bike – whatever is most convenient and easy for you.
If possible, try to carry a minimum of 3 shots or 1 bottle during your run. To avoid cramping, top up with a 10-15ml shot of CrampFix every 40 minutes or when you feel like a cramp is coming on.
Don’t forget to stay hydrated and to keep your minerals and nutrients up to help get you through the race. Cramping is most commonly caused by a lack of hydration, lack of minerals and salt, lactic acid, or a combination of all three. At the time of a cramp, salt and magnesium tablets won’t give you relief for about 15-20 minutes. Carrying a shot of CrampFix is the fastest way to get rid of a cramp and help get you back on your game.
We will be at Noosa Triathlon November 3, 2019
Come say hello and stock up on your favourite cramp management product!
“Due to the coldness of the water in Geelong which is well under the temp that I am use to living in Cairns, I took my first Raspberry Shot just before the swim leg. Piece of mind for me knowing I will not have any cramping issues while swimming in cooler waters. Result = 5 min PB for the swim leg!!!
On the bike leg I had my second Lemon Shot around the 60km mark which I use to help me refocus thanks to that lemon flavour and stay strong and cramp free with some long hills coming up.
Feeling good coming on to the run leg with some short little hills at either end of this two lap course. At the 8km mark was my next and most favourite shot, Espresso Shot 🖤 with 7mg of caffeine gives me that little kick to keep focused towards the finish line
Overall a new PB and another Cramp FREE race thanks to CrampFix!”
Save money, get any 6 Shots for $25!
Starting triathletes at the age of 15, Caleb Noble has found himself competing professionally around the world by the age of 24. For a few years he has been competing in elite ITU races and has only just started racing professionally in Ironman and Ironman 70.3 events. Caleb has been an avid user and ambassador of CrampFix for almost 18 months and has since recently won the Runaway Noosa Marathon and had the opportunity to race in Challenge Almere in Amsterdam.
C: I grew up in a small country town (Ganmain) close to Wagga Wagga NSW and grew up around Aussie rules. I found triathlons when I was 15 doing the NSW all schools triathlon and from there moved onto ITU racing and then onto long course triathlons.
C: I try to train for roughly 20-25 hours on a good week. On a bad week, maybe a little bit less depending on how much time I have. I try to do as much as I can, but I also work full time landscaping so I try to find the right balance.
C: I make sure I get my carbs in pre race and make sure I’m very well hydrated.
During the race I’m just trying to focus on getting my electrolytes and carbs in to sustain me for the duration of the race.
Post race I have a few drinks with mates and a good meal.
C: I use CrampFix throughout my training pretty often. I make sure I’m taking it every hour and keep on top of it so no cramps come on.
C: Learning to adapt to the training load leading into a big event and to really rest and freshen up in taper week.
C: Train smart, not hard. You are better to go into a run slightly underdone then to over do it and burn out and over train.
If you want to follow Caleb’s journey, you can find him on Instagram @calebnoble95
We can’t wait to be there to support Caleb and everyone racing at Noosa Triathlon on November 3.
Keep your eyes out for CrampFix if you’re there and come say hello! We will have free samples and products to buy to help get you through the race
Winning the marathon in a time of 2 hours 31 minutes 32 seconds, a personal best and cramp free marathon for Caleb.
The secret weapon Caleb used was CrampFix, an effective new alternative for cramping used by recreational and professional athletes worldwide.
“I drank one Lemon CrampFix Shot just before the race and had an Espresso CrampFix Shot about the 33km mark. My quads normally start to cramp about the 36km mark so this time I was able to hold on until the end”
Caleb has been using CrampFix for over 12 months to help overcome annoying and disruptive muscle cramps in the pool, on the bike and when running. During long training sessions and on race day.
CrampFix can be used by runners of all levels, not just winners!
CrampFix was developed for professional football players who commonly struggle to stay on the field for an entire game. The players needed a solution and so after 3 years of trialing the CrampFix formula, the brand was launched onto the market so that other athletes could manage their cramps.
What causes muscle cramps and how to get rid of them?
Unfortunately, not too many people can answer this! But we can offer a few insights and theories:
You rarely see cramps at the start of a game or race. However, it is common to see athletes cramp at the end which leads us to believe that fatigue is a likely contributor.
For many years some researchers have long suggested dehydration and electrolyte imbalance (such as decreased salt content) as a cause. But recent reviews have downplayed this theory, as the evidence is mostly observational. This means while there may be an association between dehydration, salt depletion, and cramps, we can’t prove one caused the other.
In these studies, people who were prone to cramps did NOT have differences in hydration or electrolyte content compared to people who were not prone to cramps!
Furthermore, all the muscles in the body would cramp if electrolyte imbalance was implicated. Cramping is usually experienced in actively used muscles.
Salt tablets and magnesium have been commonly used for cramps, but because electrolyte imbalance and dehydration don’t appear to be the cause, their usefulness is debatable.
Other causes of muscle cramps include side effects from some medications, diet or perhaps have a family history of cramping.
Lack of strength and conditioning may also play a role in exercise-related muscle cramps.
Science is now proving there is a fast way of getting rid of muscle cramps
The latest science in relation to getting rid of muscle cramps relates more to a neurological connection. Particularly in terms of rapid relief during activity. Studies conducted with professional rugby players have shown that despite hydration, strength, conditioning & nutrition being monitored, cramping can often still occur. Hence the effectiveness of using a product that stimulates a neural response. Products like CrampFix are able to quickly activate sensory nerves in the mouth, triggering the overactive nerve signals to release the cramp – quickly.
Swallowing and digesting is not required! Cramps disappear just by swirling the liquid around the mouth and discarding it! This is how to get rid of cramps quick enough to stay in the game.
If you’re wanting to use CrampFix in your next triathlon but aren’t sure just how to … read this race report by Ironman Triathlete & Ultraman Kristin Trappitt.
“For the Ironman 70.3 Geelong I took an Espresso CrampFix pre swimming as I can get quad and calf cramps during the swim. Not on Sunday thankfully!.
On the ride I had a Raspberry CrampFix at 20km and again at 65km. These help me as I have tight calves and it helps me stay looser into the run.
This was a tough run, especially with the warming conditions. A Lemon CrampFix at the end of Lap 1 of the run and NO CRAMPING issues at all during the day!
I continue to enjoy the benefits of CrampFix with all my extended days. Be it training or racing and I’m happy they work for me”
December 2018. Photo of Kristin Trappitt and Rod Miller.
A muscle cramp can stop you in your tracks–but with science on your side, you can fix it fast.
Your Facebook post about a midrace muscle cramp now has 32 unsolicited comments: Eat bananas! Salt tablets! Mustard! While the peanut gallery means well, the advice they’re dishing out may just be nuts. In fact, even experts can’t say with certainty what causes exercised-induced muscle cramps.
“Scientists have theories, but it’s hard to do research on cramps because they’re unpredictable and spontaneous,” says Kevin C. Miller, Ph.D., an associate professor of athletic training at Central Michigan University and devoted cramp researcher. In fact, one of Miller’s early career tasks was to devise a humane way to induce cramps. (The process he came up with involves electro currents and students’ big toes. He swears it’s not too painful.)
But even in a lab, multiple variables can be at play when a cramp occurs. “When I exercise, I lose sodium, I become dehydrated, and I become fatigued,” Miller says. “The problem is all those things are happening at the same time, which makes it difficult to say definitively what’s responsible.”
What experts do know is that many common treatments have been proven ineffective. Which means it’s time to rethink your treatment regimen.
Experts weigh in on two common theories.
Dehydration and Electrolyte Loss: The best-known theory is also the one with the least amount of scientific support. Timothy Noakes, M.D., Ph.D., D.Sc., a renowned exercise scientist from the University of Cape Town, calls the studies that link cramps to sodium loss and dehydration “bogus science.” In 2004, he studied the electrolyte levels of 43 ultramarathoners. Blood tests after a race showed no significant differences in blood sodium or magnesium concentrations between those who had and hadn’t cramped.
There were also no differences in body weight, plasma volume, or blood volume between the two groups, showing that dehydration had no real effect. Miller agrees: If dehydration alone could cause a muscle cramp, he theorizes that you could seize up in saunas or hot tubs, or even just walking around on hot days.
Muscle Fatigue: Dehydration, however, could expedite muscle fatigue, and that is what Miller believes is a likely cause of cramps. In that ultramarathoner study, 100 percent of the runners who cramped did so in either the last half of or right after the race. Anecdotally, this theory holds up: Most people who cramp seem to be covering longer distances; cramps seem more common at mile 20 of a marathon than, say, mile two of a 5K.
Additionally, speedier runners seem to be at higher risk. Two 2011 studies found that fast-paced ultramarathoners and triathletes had more cramps than their slower counterparts.
Here are the best strategies for avoiding spasms.
Run Long: Guarding against muscle fatigue is key, so don’t take any shortcuts in training. “Train more, do longer distances,” says Dr. Noakes, a former ultramarathoner. “You have to adapt to the distance you want to race.”
Strength Train: Miller recommends plyometrics (check out this article for an explosive plyometric workout)—explosive exercises that may improve the endurance of the receptors that are thought to misfire and cause cramps.
Pace Properly: If you trained logging 10-minute miles and you start racing 8:45-minute miles, your muscles won’t be prepared for that effort, and you’ll risk cramping, Miller says.
Keep Track: Miller thinks cramps are often caused by the perfect confluence of factors. “If you tend to cramp up at 20 miles, write that down,” he says. “Then write down the conditions: Was it hot? Was it humid? How much did you drink? What was your nutrition like the night before? Were you acclimated to the heat?” Track patterns over time, and you may be able to figure out exactly what makes you cramp.
Or – why not try a CrampFix QuickFix Shot until you figure things out?! even carry one with you for emergencies! You never know what can happen out there right?
One CrampFix Shot will get rid of any cramps in about a minute, so you can be back in the race. You can even stay in the race by using the product preventively. Consume it before the race or before the sticky stage and get through without cramping! Race cramp free.