Was this a fueling issue?

[OakLeaf]

Without knowing any more, IME three things can cause cramps: fit, simple overuse/muscle fatigue, and electrolytes.

If you've been riding this bike all along and haven't made any tweaks, it's not likely to be your fit.

Overuse is a possibility since you rode almost half again as long as you have in a while.

If the weather is warmer than it has been, you're probably sweating out more electrolytes than you would be if you were acclimated to it. Hammer Sustained Energy gives you a small amount of sodium and calcium, but not really as much as you may need in proportion to the calories, and no magnesium at all. How many scoops of the Sustained Energy did you have over the four hours? Were you doing anything else for electrolytes?

[rubysoho]

Without knowing any more, IME three things can cause cramps: fit, simple overuse/muscle fatigue, and electrolytes.

If you've been riding this bike all along and haven't made any tweaks, it's not likely to be your fit.

Overuse is a possibility since you rode almost half again as long as you have in a while.

If the weather is warmer than it has been, you're probably sweating out more electrolytes than you would be if you were acclimated to it. Hammer Sustained Energy gives you a small amount of sodium and calcium, but not really as much as you may need in proportion to the calories, and no magnesium at all. How many scoops of the Sustained Energy did you have over the four hours? Were you doing anything else for electrolytes?

No, I didn't even think about electolytes. I would have if this were Summer. Rookie mistake, I think. It was one packet (comes in the box of six) mixed in a bottle of water.

The bike was fit to me last summer but I do think I need to go back in for tweaks. Still, it felt good and the cramping was not normal.

[tulip]

Eat more on rides. One roll is not going to do much. I drink (big gulp) every 5 minutes and take a bite of something (usually a powerbar or banana or nuts) every 15 minutes. Don't wait until you are depleted to eat. After rides, I like to have chocolate milk, although I may have to find an alternative since I'm seeing how it goes to give up sugar.

Make sure you drink water after your ride, too, including the next day.

[ny biker]

I don't know what sustained energy is. But two water bottles over 4 hours is not enough.

Temps were in the mid-60s yesterday, but it felt noticeably cooler as the sun started to get lower. Did you add any layers during the last 60-90 minutes of your ride?

[rubysoho]

I don't know what sustained energy is. But two water bottles over 4 hours is not enough.

Temps were in the mid-60s yesterday, but it felt noticeably cooler as the sun started to get lower. Did you add any layers during the last 60-90 minutes of your ride?

No, and I definitely felt like I needed another layer on my core (and my legs even though I had on long/winter riding tights).

[marni]

when i start bottoming out it is usually because I haven't eaten enough before the ride or during. I also tend to cramp more easily and charlie horse whenever I end up short on potassium so I am careful to eat a banana before I ride, and possibly a second one during the ride. Around here I tend to go through more water when it is coo and dry, because I know I don't notice the sweat and don't get thirsty. I carry two bottles, one with FRS (my version of electrolytes) and one with plain water. In case I have to refill, I carry extra FRS tubes and start with the FRS bottle.

Sounds to me like a combination of not enough to eat or drink and not enough layering combined with an increased mileage which may or may not have been a big bite to chew.

marni

[bluebug32]

I second what has already been said. The first warm days can catch us off-guard. On longer rides like this it's always better to over prepare with plenty of food and some Enduralytes or other electrolytes at the ready. And keep drinking lots of water too.