bonking..whats all that about

i take 2 bottles of electrolite on a big ride 1500ml
a couple of gels but never eat them as they make me gag.
flapjack banana jelly babies. coffee stop

i do feel very aware if i eat though and i definately feel it on my stomach , even a small amount

lots of ways to stop the dreaded bonk.

i felt really tired on the Mcr 100 last year but dont think i hit the bonk as i still felt ok..

but a stop and quick eat certainly perks you up.

been reading lots about 2:1 drinks which essentially contain electrolite and carbs, but no sugar so are much better than sugary boosts

Everybody's different. For 50 miles all I need is half a bottle of drink, but depending on the route and what I'm trying to accomplish I change my fueling plan accordingly. For most plan on consuming at least 500ml an hour moving to 750ml if you're doing high zonal riding. I use 2:1 for any decent ride, and 4:1 for TTs rout if climbing days.

Food is even more personal. You should have something an hour or so before the ride (oats are good) and have a little something every 30 minutes. No chocolate bars or anything with a high fat content (store bought flapjacks should be kept to a minimum). Concentrate on foods that are rich in simple sugars such as bananas, dates, rice cakes, potatoes, or energy bars. I'm a big fan of gels (went through 20 during my 12hr) but some people don't get on with them. Jelly Babies work in a pinch, just don't gorge yourself while riding (burning calories is not an excuse to pig-out).

All this is a rough guide to how I do things. Make sure to stay properly fueled and hydrated and you can avoid the dreaded bonk.

elderone wrote:

OK,i was doing some reading and bonking came up,so i now know what it is,but my question is what do ecperianced riders do to prevent it,especially for us beginners pushing the distance into bonk territory so to speak.
What drinks do you use and what food do you eat on a ride,for example a 50 miler.How would you aviod the bonk.
To be be fair i ride alone and in a rural area so its got me worried about it.
cheers.

Spend all your time riding and ignore the Missus when she wants you do do something for her. That'll guarantee no bonking takes place.

Come on, someone had to say it.

Take plenty to drink and if you are starting out then also take some slow burn carbs to keep you going and something with sugar in to give you a boost when you really need it. Avoid big jumps in distance or very hilly rides when you are starting out unless you are confident that you can do them as the last thing you want is to be stuck in the middle of nowhere with no energy left!

Most important thing is to have a full tank before you set out, decent evening meal the night before and good breakfast. Avoid too much sugar whilst riding. Fuelling varies from person to person but also for the same person from ride to ride in my experience.

btw, soreen is the devils spawn. it is rank and difficult to swallow but it does the job

Hi - just from my experience....

Bonk territory is not just about distance - but also about effort. If you look into heart-rate based training methods, you'll see reference to zones and the effect it has on your body. Basically, the more effort, the more you rely on immediate blood sugar levels and muscles.

If you're not working too hard (can chat easily and not out of breath at all) then you'll be burning fat - you'll be able to go for ages. Just drink when thirsty and eat when hungry.

At the other end, working hard, you need to keep blood sugar levels up as your system is relying on your carb intake. Start off by loading up levels with a good meal the night before and breakfast (assuming it's a morning ride). Drink and eat regularly - complex carb foods, maltose and fructose are good. The sort of things mentioned above. It may be an idea to carry a gel or two for emergency if you make a mistake - don't eat enough and bonk.

In either case, a salts/electrolyte additive to the water may be useful - especially if you'll be sweating a lot - as they'll replace lost minerals and may help avoid cramp. (Nuun or Zero tabs).

Now, if you're really putting the miles in at pace (100 miles sportive kind of thing) and need to eat while on the bike, then gels and sports drinks come into play for the simplicity of getting the carbs into you. Little and often.

Thanks g00se. I hadn't thought about effort. I have run for years with a heart rate monitor (not continuously ) but haven't paid too much attention on the bike. I do tend to keep the pace up - I never used to on my MTB - something about having a road bike I think - though I'm sure I'm slow compared to the rest of you. I'll put an emergency gel in my saddle bag.

Pross wrote:

Most important thing is to have a full tank before you set out, decent evening meal the night before and good breakfast...

Followed by the customary 'Full English' at the cafe stop

When I'm on the tourer, I have a packet of fig rolls in the barbag.

I take fig rolls if I'm doing a longer ride, and eat one ever 10 miles or so. And jelly babies are also handy as a treat / energy gel substitute. Lots cheaper than the 'sports' branded stuff, and a lot tastier.

g00se wrote:

Hi - just from my experience....

Bonk territory is not just about distance - but also about effort. If you look into heart-rate based training methods, you'll see reference to zones and the effect it has on your body. Basically, the more effort, the more you rely on immediate blood sugar levels and muscles.

If you're not working too hard (can chat easily and not out of breath at all) then you'll be burning fat - you'll be able to go for ages. Just drink when thirsty and eat when hungry.

At the other end, working hard, you need to keep blood sugar levels up as your system is relying on your carb intake. Start off by loading up levels with a good meal the night before and breakfast (assuming it's a morning ride). Drink and eat regularly - complex carb foods, maltose and fructose are good. The sort of things mentioned above. It may be an idea to carry a gel or two for emergency if you make a mistake - don't eat enough and bonk.

In either case, a salts/electrolyte additive to the water may be useful - especially if you'll be sweating a lot - as they'll replace lost minerals and may help avoid cramp. (Nuun or Zero tabs).

Now, if you're really putting the miles in at pace (100 miles sportive kind of thing) and need to eat while on the bike, then gels and sports drinks come into play for the simplicity of getting the carbs into you. Little and often.

This.

I grow tired of the number of posts I read in which people make rash statements like 'sports drinks don't do anything; all you need is sugar free squash and flapjack' and 'you don't need to eat for a ride of ... length', or 'you only need to eat ... on a ride of ... length', etc etc etc. You might be perfectly happy nibbling your flapjack for your 'leisurely' 100 mile ride, but that doesn't mean that it will work for someone else on their 'hell for leather' 40 mile ride.

The fact is that it does indeed depend on how hard you are working; only you know what you need and what will work best for you, and you find out by experimenting. For me personally, lots of quality slow-release carbs beforehand and dextrose/maltodextrin dissolved in my water, accompanied by flapjack or similar, works best. I use this method because it works, and I've tried using the amounts of carbs that other people think I should use. I'm only too well acquainted with that sinking feeling in my belly that indicates that I'm about to be seeing stars and crawling along at 0mph wondering if I'll manage to make it home. Am I wrong?

The key to this in my view is to listen to your body, and not just in the above respect. If a carb intake is going to do anything for you, you will know about it. If you eat a block of Kendal mint cake and then go for a 20 minute run, you won't notice a difference; bar a possible psychological one. Easy.

A sliced malt loaf in the back pocket does me for 200km. That stuff is magic.

i agree, it does the job, but is nasty to eat and doesnt taste great and i have to wash it down with fluids. need to find something easier to it that is just as easy to stick in the jersey that has the same effects as soreen, until then i must struggle on with finding bits of soreen at the back of my teeth for the whole ride...