Yeah thanks for the reply .. yesterday I made the same trip in the heat here in Queensland Australia and made sure I was fully hydrated before I left, I bought bananas for the first time since a [now deceased](http://masterstrack.com/dr-bruce-hedendal-dies-67-talented-thrower-chiropractor/) holistic practitioner said they were delivering too much sugar into my system. [Holistic Practitioners Dropping Like Flies](https://www.naturalnews.com/2017-11-15-77-holistic-practitioners-now-dead-since-2015-this-is-beyond-strange-they-are-dropping-like-flies-and-msm-ignores-them.html). I live on a hill thus can coast much of the way to the commercial center, then coming back with a fully laden bike I have to negotiate 69 steps to get onto street level, then gain about another 60 feet in altitude to get home .. I could feel the calf muscles tensioning when I was on the steps. I mixed a little Angostura in some lemonade and had that after about an hour then had a single banana after that, I consumed another banana before hitting the sack at about 9:00 pm, and will attest there were no cramps for the first time after a shopping day for a goodly time at least .. thanks for the advice :) good luck.