How To Avoid Bonking On A Bike Ride
This isnt the time to eat a bunch of protein. The only real way to mitigate this kind of bonking is to avoid it by drinking a low carbohydrate-electrolyte drink throughout your ride dont go for liquid calories- eg calories in the bottle- this is more fueling and does not address hydration needs.
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You really want to go carb crazy during the week before your race.
How to avoid bonking on a bike ride. Aim to eat a little every 20-30 minutes of your ride starting after the first 20 minutes. Of course 1-2 cups of coffee as well. A good sports drink will contain the carbs you need and keep you hydrated.
If youre trying to avoid bonking during a special event like a marathon or a bike-a-thon youll want to adjust your diet about a week ahead of time. Fill up on bread rice potatoes or pasta so your body has plenty of stores to burn through. To avoid the bonk for the duration of your ride youll need to focus on three things.
One of the first instances of the athletic term bonk came from a film produced by British Transport Films in the mid-1950s in which cyclists noted that if they didnt rest and eat they would bonk. While I can appreciate the value of others inspiring me to ride faster my experience was that I would spend the entire ride focused on trying to go faster feeling like a loser because my best effort wasnt good enough and eventually realizing that all the joy of cycling disappears when the effort is all about trying and failing to keep up. A cyclists best protection against the bonk is to ensure that glycogen is fully topped up before starting and that its replenished throughout the ride.
Find the energy you need to attack your day with Puncheur Bicyclings signature whole-bean coffee. Its amazing how many people know this but forget or ignore it. With heavy legs a body-wide feeling of fatigue and sometimes dizziness you are forced to stop.
The problem is that you can only process 60g to 90g of carbohydrates an hour as discussed in what to eat on a long bike ride. Its worth learning what those early warning signs are for you so that you can ensure that you dont get close to being desperately in need of some food. So no matter how much you eat you can only convert so much of it to usable energy.
You can use gummy sweets such as jelly babies or even a jam sandwich to meet these high GI requirements when out on a ride but the best way is through an energy drink. Fatigue is the fist indicator of performance issues on a long or demanding ride. When your bodys glycogen stores get low during a race long ride or hill climb your brain which also relies on glucose begins to get involved.
Eat about an hour before your ride. Fueling on the bike. But remember the salt and the water.
This means ingesting about 100-250 calories of some form of high carbs every 30 minutes even in the first hour of your ride. It doesnt have to be a commercial energy product if you prefer jam sandwiches they will work too. Topping off your reserves before a ride.
Runners World suggests that you start. Making it much more likely that you keep your stores topped up and you keep on moving. A banana 20-30 minutes before the ride may be helpful as well or perhaps a bottle of chocolate milk.
Consequently Ive never bonked on a ride nor really come close I know that when I start to lose energy that I need to stop and fuel long in advance of actually bonking. We already know that bonking is caused by the depletion of the bodys glucose and glycogen stores. Organise your back pockets with bite-size chunks of food that you can easily grab even if the going is tough to top up your glycogen stores.
As a general rule you should either ride long and slow or short and hard. Eat lots of carbs before the race. Here are three basic rules on how to prevent bonking while cycling.
Eating little and often is the best way to keep your blood sugar levels constant and keep the bonk at bay. The best way to avoid bonking is to consume somewhere between 100 and 250 calories every 30 minutes more if youre racing. The best way to avoid a bonk is to eat little and often during your bike ride and crucially make sure you eat before you feel hungry.
Avoiding bonking in theory is simple eat enough carbohydrates to convert into glucose to fill your glycogen stores. A cyclists best protection against the bonk is to ensure that glycogen is fully topped up before starting and that its replenished throughout the ride. The former is generally achieved through carbohydrate loading thats ensuring all meals in the 48 hours prior to a big event or training ride contain an adequate level of carbohydrate.
To avoid getting vapory by running too low on fuel or getting gut rot by shoving down too many ride snacks at onceor worse bonkingstart nibbling within the first hour and continue every 30. Bonking seems simple enough to avoid. The former is generally achieved through.
You need plenty of fuel for a long high-intensity workout. That means less power to the pedals Burke says.
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