抽筋的原因比你想的更複雜
很多人以為抽筋就是「缺水、缺電解質」，但其實遠不只這樣。最新的研究和物理治療師的觀察發現，痙攣往往是多種因素交織的結果。當肌肉長時間處於高強度收縮時，神經與肌纖維的協調會開始失衡；再加上體液流失導致電解質不足、姿勢或座墊調整不佳，都會進一步增加風險。換句話說，抽筋不只是肌肉「累了」，而是神經、營養與姿勢共同作用下的失衡訊號。
姿勢最容易忽略的隱形殺手
在鐵人三項的比賽中，從游泳切換到單車，看似平常的動作，其實很容易埋下抽筋風險。頸部、肩膀和背部在轉換過程中瞬間緊繃，再加上長時間握住車把，手臂和前臂也會陷入僵硬。特別是在鐵人三項或高強度爬坡時，這種累積的緊張感往往被低估，卻是誘發痙攣的重要關鍵。
小小誤差，大大負擔
除了身體的問題，車架設定錯誤也會讓肌肉不堪重負。座墊高度不對、車把角度偏差，都會迫使腿後側與小腿過度代償，讓它們比預期更早達到疲勞極限。同樣地，如果一開始就猛踩加速，還沒熱開的肌肉也會被硬逼到臨界點，抽筋自然隨之而來。
從根本降低抽筋風險
想要真正遠離抽筋，光靠臨場硬撐不夠，平時就要建立完整策略。
- 模擬比賽姿勢訓練：預防肌肉群不習慣長時間固定動作
- 熱身動態伸展：讓關鍵肌群（頸部、手臂、臀腿）先動起來
- 補給演練：用汗量檢測找到個人最佳鹽分補充量（選用高鹽水、補給飲品或鹽丸）
- 定期車架調整：找專業 bike fit 幫你設定，錯誤角度是抽筋大敵
- 控制節奏，別開太快：在比賽或訓練開場太猛容易讓肌肉沒有時間加熱就過勞
別怕抽筋，把它當成教練的提醒
當抽筋發生，它並不是在否定你的能力，而是在提醒你：姿勢、補給、配速，可能有哪個環節需要再微調。把抽筋視為身體傳來的警訊，學會解讀並修正策略，才是真正讓你持續進步、避免重蹈覆轍的關鍵。
Cramps Are More Complex Than You Think
Many people assume cramps are simply caused by “dehydration or low electrolytes,” but the reality is much more layered. Recent research and observations from physical therapists show that spasms often stem from a mix of factors. When muscles are forced into prolonged, high-intensity contractions, the coordination between nerves and fibers starts to falter. Add fluid loss and electrolyte imbalance into the equation, along with poor posture or an ill-fitted saddle, and the risk climbs even higher. In short, cramps aren’t just about tired muscles—they’re a signal of imbalance across nerves, nutrition, and mechanics.
Posture: The Overlooked Silent Trigger
In triathlons, the transition from swimming to cycling may seem routine, but it can set the stage for cramps. As soon as you ditch the fins and hunch over your bike, your neck, shoulders, and back suddenly tighten. Meanwhile, hours of gripping the handlebars lock your arms and forearms into rigidity. During intense climbs or triathlon segments, this accumulated tension often goes unnoticed—yet it’s one of the most underestimated culprits behind cramps.
Small Errors, Big Strain
Sometimes the problem isn’t your body, but your bike setup. A saddle set too high or too low, or handlebars angled incorrectly, can overload the hamstrings and calves, forcing them to compensate far beyond their limit. And if you blast off too aggressively at the start, cold muscles are pushed straight to the breaking point—making cramps almost inevitable.
Cutting Cramps at the Root
To truly stay free from cramps, you can’t rely on pushing through in the moment — you need a complete strategy built into your training.
- Simulate race positions: Train your body to handle long periods in fixed positions.
- Dynamic warm-ups: Activate key muscle groups (neck, arms, hips, legs) before intense efforts.
- Practice fueling: Use sweat-rate testing to determine your optimal salt intake, whether through high-sodium water, sports drinks, or salt tablets.
- Regular bike fitting: Get a professional bike fit to avoid poor angles that put unnecessary strain on your muscles.
- Control your pace: Don’t start too hard — give your muscles time to warm up so they don’t fatigue prematurely.
Don’t Fear Cramps—Listen to Them
When cramps hit, they’re not proof you’re unfit. They’re your body’s way of saying: something in your posture, fueling, or pacing needs attention. Instead of seeing them as setbacks, treat cramps as valuable feedback. Decode the signals, adjust your strategy, and you’ll turn every spasm into a step forward.
