What To Know
- Aim for a balance of complex and simple carbs, such as oatmeal with fruit, whole-wheat toast with honey, or a banana with peanut butter.
- While sugar can provide a temporary energy boost, it can also lead to a crash later on.
- Bonking once in a while is not harmful, but frequent bonking can indicate a need for better nutrition and training strategies.
Bonking, also known as “hitting the wall,” is a dreaded experience for cyclists. It occurs when your body runs out of glycogen, the primary source of energy for muscles during exercise. This can lead to sudden fatigue, nausea, and an inability to continue cycling.
If you want to conquer the dreaded bonk and keep pedaling strong, here’s the ultimate guide to avoiding it:
1. Fuel Up Before You Ride
Your pre-ride meal should be rich in carbohydrates, which will provide your body with sustained energy. Aim for a balance of complex and simple carbs, such as oatmeal with fruit, whole-wheat toast with honey, or a banana with peanut butter.
2. Stay Hydrated
Dehydration can mimic the symptoms of bonking. Drink plenty of water before, during, and after your ride. Sports drinks with electrolytes can also help replenish lost fluids and minerals.
3. Eat During Your Ride
For rides longer than an hour, it’s crucial to refuel your body with carbohydrates. Carry energy gels, sports bars, or bananas to consume every 20-30 minutes.
4. Train Your Body to Burn Fat
While carbohydrates are essential, training your body to burn fat as an alternative fuel source can help prevent bonking. Incorporate interval training and longer, endurance rides into your regimen.
5. Listen to Your Body
Pay attention to the early signs of bonking, such as fatigue, dizziness, or hunger. If you feel it coming on, stop and refuel immediately.
6. Consider Supplementation
Some supplements, such as caffeine, beta-alanine, and creatine, can enhance your energy levels and delay bonking. However, consult with a healthcare professional before taking any supplements.
7. Recover Properly
After your ride, replenish your glycogen stores by eating a meal high in carbohydrates and protein. This will help your body recover and prepare for your next ride.
The Aftermath: What to Do When You Bonk
If you do bonk, don’t panic. Stop cycling and rest in a cool, shaded area. Consume a sugary drink or eat a carbohydrate-rich snack to restore your energy levels. Once you feel better, slowly start cycling again at a reduced intensity.
Frequently Asked Questions
Q: What are the early signs of bonking?
A: Fatigue, dizziness, hunger, nausea, and difficulty concentrating.
Q: How often should I eat during a ride?
A: Every 20-30 minutes for rides longer than an hour.
Q: Can I prevent bonking by eating a lot of sugar?
A: While sugar can provide a temporary energy boost, it can also lead to a crash later on. Focus on consuming complex carbohydrates and healthy fats.
Q: Is it okay to bonk occasionally?
A: Bonking once in a while is not harmful, but frequent bonking can indicate a need for better nutrition and training strategies.
Q: What is the best way to recover from a bonk?
A: Consume a meal high in carbohydrates and protein, rest, and hydrate.
