What To Know
- After a long or intense ride, it’s important to recover properly to replenish your glycogen stores and prepare for your next ride.
- In addition to the strategies outlined above, here are a few bonus tips to help you avoid bonking.
- To prevent bonking on a long ride, follow the strategies outlined in this article, including fueling up before and during the ride, staying hydrated, pacing yourself, and training your body to burn fat.
Bonking, also known as “hitting the wall,” is a dreaded experience for cyclists. It occurs when your body runs out of glycogen, the primary fuel source for your muscles during exercise. This can lead to a sudden loss of energy, fatigue, nausea, and dizziness. To prevent bonking and keep your rides enjoyable, follow these strategies:
1. Fuel Up Before the Ride
The key to preventing bonking is to ensure you have adequate glycogen stores before starting your ride. This means eating a carbohydrate-rich meal 2-3 hours before your ride. Choose foods that are easy to digest, such as oatmeal, rice, or pasta.
2. Eat Regularly During the Ride
As you cycle, your body will burn through glycogen at a rate of about 60-90 grams per hour. To replenish your glycogen stores and prevent bonking, aim to consume 30-60 grams of carbohydrates per hour during your ride. This can be done through energy gels, sports drinks, or solid foods like bananas or energy bars.
3. Stay Hydrated
Dehydration can contribute to bonking by reducing blood volume and making it harder for your body to deliver nutrients to your muscles. Aim to drink 500-750ml of fluid per hour during your ride, especially in hot or humid conditions. Choose electrolyte-rich drinks like sports drinks or coconut water.
4. Pace Yourself
Riding at a moderate pace will help you conserve glycogen and prevent bonking. Avoid starting your ride too fast, and take breaks as needed. If you start to feel tired or bonky, slow down and take a break to refuel.
5. Train Your Body to Burn Fat
While carbohydrates are the primary fuel source for cycling, your body can also burn fat for energy. Training your body to burn fat will help you conserve glycogen and reduce the risk of bonking. Incorporate intervals or hill sprints into your training to improve your fat-burning capacity.
6. Listen to Your Body
Bonking can often be prevented by paying attention to your body’s signals. If you start to feel tired, lightheaded, or nauseous, it’s time to refuel or take a break. Ignoring these signals will only make bonking worse.
7. Recovery
After a long or intense ride, it’s important to recover properly to replenish your glycogen stores and prepare for your next ride. Eat a carbohydrate-rich meal within 30 minutes of finishing your ride and get plenty of rest.
Avoid Bonking with These Tips
In addition to the strategies outlined above, here are a few bonus tips to help you avoid bonking:
- Experiment with different energy sources to find what works best for you.
- Practice refueling during your rides to find the most effective timing and quantity for your body.
- Carry extra fuel with you on your rides, just in case.
- If you do bonk, don’t panic. Rest, refuel, and rehydrate, and you’ll eventually recover.
Frequently Discussed Topics
Q: How do I know if I’m bonking?
A: Symptoms of bonking include sudden fatigue, loss of energy, nausea, dizziness, and lightheadedness.
Q: What should I do if I bonk?
A: If you bonk, stop cycling, rest, and refuel. Eat a carbohydrate-rich snack or drink an energy drink. Once you feel better, you can start cycling again at a slower pace.
Q: How can I prevent bonking on a long ride?
A: To prevent bonking on a long ride, follow the strategies outlined in this article, including fueling up before and during the ride, staying hydrated, pacing yourself, and training your body to burn fat.
