Bonking

[JLMitchell]

I think I'm developing a history of bonking. I've kinda tried researching this online, but I got lazy. Over the past few weeks I've been running out of gas on random rides, and when I do hit E, it's a hard hit.

I hit the wall hard on Saturday during a thirty mile ride, but I didn't eat much before, so I figured I had it coming. But the Saturday before that, I did the thirty miles plus fifteen more because I was feeling so good with hardly any food or breaks. I hit the wall again today, this time on a twenty-mile ride. I thought I made sure to eat enough before I went out there, but I was starving halfway through. I know from past experience that it only gets worse from there and it did. I was done. Every time I tried to push it, I felt like I would fall right over the handlebars. I finished the ride feeling faint and nauseated, but fuming inside. What is it?

I'm hesitant about bringing Gatorade with me because it makes me sick, plus I need that water bottle space for pure water. Are gels or bars really the way to go? A few people in the group nibble on something at the halfway point, but I figure if I can't stomach a sports drink, anything heavier would be bad news. I guess I kind of answered my own question in this post, but I'd like to hear what y'all have to say.

[salsabike]

It seems to vary wildly from person to person. I never take anything but water, a few Luna bars, and on longer rides, PB&J. I hate sports drinks, don't like gels much either. I have never bonked. That includes rides ranging from 30 to 200 miles. My spouse, who eats a bunch more than I do on rides, has occasionally bonked--and he is a stronger rider than I am. It's a mystery to me why one person bonks and another doesn't.

My doc, a major athlete, once told me she'd dated a guy on the national Olympic Nutrition Committee, and he said that water and PB&Js pretty much give you what you need. You will now hear from a ton of other people who have totally different approaches, all of which work for them. So I think you will need to start experimenting...I wish there was an easier answer than that.

[han-grrl]

I found for myself, bonking during rides has either to do with what i am eating before
or whether i am eating soon enough on my rides.
and whether i am hydrated enough too (before and during). if i drink coffee before an AM ride, i will make sure that i have lots of water too.

Before i try to make sure there is a good dose of protein, because i find that helps stabilize my energy

during, after an hour, i have a bar. not a gel. i think the difference for me again, is that protein content, gels are sugar - but a bar of some kind especially the ones i pick (or make these days) have more protein. I've noticed a difference between eating a granola bar versus something with more protein. Even bananas. i have to have some nuts with it or i get that hunger bonk feeling.

its all so personal, but hopefull you will get some ideas...

[OakLeaf]

Have you been paying attention to what you've eaten before your rides, and when? That would be the place to start. I.e., what was in your gas tank on the rides when you didn't bonk?

[chutch]

It's all a matter of experimenting until you find what's right for you- and that includes during the ride, before the ride, after a ride, and your normal meals.

Maybe try logging your food (on and off bike) and how you feel on your rides until you find the right combination that gives you the results you want.

[tulip]

I have to eat on a ride. Every 30 minutes I eat. Usually it's a Powerbar because they are already squished! PBJ sandwiches are good, too, cut in quarters, but they get messy. Bars and PBJ have protein, which is really important for sustained energy.

I've found gatorade to be very helpful, but I cut it in half with water. But if it makes you sick, then of course you have to find something that works for you.

Also make sure you are hydrated throughout the day--do you drink enough even when not on your bike? Same for eating.