Longer rides and "bonking"

[colorisnt]

So, I have a tendency to have issues with bonking on rides longer than 30 miles. Everyone I rode with last year seemed to think it was due to my not eating enough. I've done the whole Gu thing, but I can't possibly eat Gu enough to make up for it on REALLY long rides. I have nut allergies, so something like a peanuts is out. Granola bars are awesome (I have to make my own because of allergy concerns) but those don't work on really hot, long days well and I don't always have time to make them. Trail mix is out because, well, peanuts. And I hate salty things, so jerky is appalling to me. I make sure to bring a sports drink if I will be out for 90 minutes or more and drink PLENTY on the bike, so I know it's not dehydration.

I'm just at a loss. I get feverishly hungry the day after a ride which people tell me signals I didn't eat well enough before/during my ride. It's not bad until I do 40-50 miles. Is that true? They say I need more protein but how? I usually get protein from eggs, yogurt, and cheese - all of which need refrigeration.

My BF and I will be doing a Century at the end of the summer and while I will do my best to eat up before the ride, I will need to eat during. The ride organizers do a good job of getting us snacks and water from what I've read, but protein options are: trail mix, peanut butter sandwiches, and jerky. Is there something I can carry on the bike that would allow me to get more protein? Protein powders are something that could work but I'm not sure which ones are "safe". A number are cross-contaminated due to shared facilities and I will have to call around again. Last time, it was really frustrating trying to figure out what I could and could not eat.

[OakLeaf]

For me, when I'm ravenous for days after a long effort, it means I didn't eat enough *after*, not during. Remember that your window to replenish glycogen starts closing half an hour after you stop, and goes back to baseline within two hours. Bonking, obviously, has more to do with eating before and during.

As far as protein, cheese and unshelled hard boiled eggs don't need refrigeration, even in the warmth of a jersey pocket. You wouldn't necessarily want to keep them for a multi-day ride, but one day is completely safe. If you want to go with a protein powder, I like Garden of Life raw protein powder - it doesn't disclose any nut ingredients or shared facility processing on the label. It does contain some fermented soy (as natto), but that isn't a major protein source. If you're okay with more soy you might look at Perpetuem, which discloses possible cross-contamination with dairy but not with nuts. If you use a protein powder, you'll want to either put single servings in ziploc bags or just buy single serving packets, and mix them as needed.

I wonder whether you're getting enough salt though. I wonder if what you're interpreting as bonk is actually hyponatremia. Do you get plenty of salt in your usual diet? What are your symptoms?

[Wahine]

I wonder whether you're getting enough salt though. I wonder if what you're interpreting as bonk is actually hyponatremia. Do you get plenty of salt in your usual diet? What are your symptoms?

This is a really important point, because without enough sodium not only does your fluid balance go off but you can't absorb carbohydrates. If you don't like the taste of salty things, I would suggest Endurolyte capsules by Hammer. You don't even have to taste them.

Protein on looong rides, especially multiday rides is important, but not so much for a 60 miler. So I don't think your bonk is protein related. Protein after you're done riding is more important.

I'd try to find a liquid fuel source that addresses your allergies and has more than one type of carbohydrate in it, eg maltodextrin and fructose and glucose (these are all absorbed through different receptors so more gets into your blood stream faster) and combine that with Endurolytes. YOu could do some energy blocks or sports beans, banana and supplement that with hammer gel that has malto in it.

ETA - A lot of sources warn against taking in glucose and fructose during long efforts because they cause a sugar spike and crash. That is kind of true if you eat a bunch at once and then don't eat anything for a while. The goal is to eat a bit frequently and combine the simple sugars with complex sugars like maltodextrin.

[ny biker]

Carbs fuel the muscles during exercise. Protein rebuilds them afterwards. Carbs replenish glycogen (energy stores) in muscles afterwards.

You want mostly carbs during the ride. Mix of carbs and protein later.

I agree that sufficient sodium also is important.

One of the best books I've ever read was Nancy Clark's Sports Nutrition Guidebook. I highly recommend it.

[Crankin]

I am allergic to peanuts, although I am not bothered by "things processed in the same plant." I often spread almond butter on spelt bread, and eat it during or after a ride. I echo the hard boiled eggs. I tend to get a little weird at mile 40. This is why I crashed into my DH on our failed century last fall. I also noticed it on my birthday ride of 61 miles, when I almost didn't stop at a stop sign. I just need to eat more.
I use Shot Blocks on long rides, which really help me, but I really need to eat more consistently on rides. Right now, I use Lara Bars, too, but somehow, they don't fill me up the way other bars do. Of course, they have less calories and other bad things.

[ny biker]

I am allergic to peanuts, although I am not bothered by "things processed in the same plant." I often spread almond butter on spelt bread, and eat it during or after a ride. I echo the hard boiled eggs. I tend to get a little weird at mile 40. This is why I crashed into my DH on our failed century last fall. I also noticed it on my birthday ride of 61 miles, when I almost didn't stop at a stop sign. I just need to eat more.
I use Shot Blocks on long rides, which really help me, but I really need to eat more consistently on rides. Right now, I use Lara Bars, too, but somehow, they don't fill me up the way other bars do. Of course, they have less calories and other bad things.

I would not lump calories in with "other bad things" in this context. You're getting weird because you need more calories.

[marni]

hard boiled eggs peeled and salted, bagels with something,if you stop somewhere store like fresh fruit and or cucumbers are great for heat and thirst . What ever you find, start making a point of getting off the bike every 20 miles or so for 5 minutes. Walk around, drink part of your frozen (by now thawed) water bottle and eat something. Keep cliff blocks or something like that available as you ride. My distance shorts have pockets but you can also tuck them into the leg of your shorts, and make a point of having a bite every 30 minutes and a drink every 15. I have found that freezing my electrolyte drink and water bottle really helps out in the hot humid texas summers. That and I get on the road early and get off by eleven and have a box of chocloate almond drink as I get off the bike to stave off the Frantic "i"m starving" feeling until I can get to some real food. Also eat well before you ride. hope some of this helps.

[Becky]

I like the rice-based portables from the Feed Zone cookbook. Protein doesn't generally sit well with me during a ride, so I save it for afterwards.

Oak makes a good point about electrolytes. Managing that aspect of my nutrition has made a world of difference.

[amnesiac]

I like the rice-based portables from the Feed Zone cookbook. Protein doesn't generally sit well with me during a ride, so I save it for afterwards.

Oak makes a good point about electrolytes. Managing that aspect of my nutrition has made a world of difference.

Me too - I take along rice cakes and potato waffles made into little sandwiches with a piece of ham & cheese inside. I also use the Skratch Labs electrolyte mix slightly diluted - my belly tolerates it much better than others. Then I usually have a protein shake right after I get home.

[colorisnt]

I bought some skratch labs powder and some honey stingers I'd had before when my roommate offered them up. I will give those a go.