Bonking isn't just about long rides

[alison_in_oh]

I bonked at less than 20 miles of a ~25 mile ride. Sigh. I'd been a dork, having a "fat day" -- I had hardly eaten all day and then figured that riding on an empty stomach would burn calories. Yeah it does -- burns the glycogen right out of your muscles so you've got nothing left to run on! I barely maneuvered into a parking lot, couldn't even stand when I tried to get off the bike! I remember the sweating, clamminess...I felt really drunk or something. The sun was setting so while DH went to get the car and come back for me, he urged me to try to get home. I had to walk my bike on sidewalks up the hill and then coast the downhills home! How embarrassing, and horrid-feeling. Iccccch.

Last weekend's 57 miles I didn't bring enough food, had a Clif bar at 1.5 hours but started getting fatigued just short of 3 hours.

Moral of the story: Eat well before riding, then get a good munchie in you starting at 1.5 hours and then every hour thereafter.

[Technotart]

I made the mistake once of referring to it as "boinking" my 17 year old racer and his buddies were most amused.......

Women do not store glycogen the same way men do, and they store less of it. Glycogen is the extra stuff you eat that your body thinks it still needs or will neeed later. It is stored in the liver. Men have a higher capacity to convert and store glycogen. The more active you are, and the better you eat, the more efficient your body will become over time at storing glycogen.

Staying up very late or being sleep deprived is a HUGE glycogen depleter - so be sure and eat a little more even if you have lost sleep in the past few days. Your liver does the glycogen converting and storing at night while you are sleeping.

My son gets out there and rides like 160 miles with nothing more than water and some sports drink.

Not me - I GOTTA eat...even if its just a few jellybeans every so often to go along with the 1/2 oatmeal bar I have to eat at about the 20 to 30 mile mark.

[nuthatch]

Dang, Corsair, I missed this thread until today!

That must have come out of the blue for you - bonking on your commute home!!! My commute is six miles, too. and my head always says "this is a regular everyday ride for you, you don't need any extra anything! You ride this without extra fuel each day and today's no different, so quit your whining!" And the amazing thing is, our bodies ARE different on different days (speaking for women now).

You really are right - listen to your body. When I ride, it's a time to turn off the "don't take in calories that will make you fat" voice in my head.

[Bike Goddess]

I'm glad to hear that someone is talking about the difference between men and women re carb and glycogen. If you look in the literature you will also find that carbo loading the night before doesn't do much for us women either! I carry water bottles with about 1/3 sports drink and 2/3 water on all centuries plus I am sure to eat at rest stops. I've done 4 centuries so far this year, and by adjusting this way of eating, I've not bonked.

I've also noticed that the faster/i.e.harder I ride on a century, the more food I need- ie. carbs. I figure its the glycogen thing.

Lately I have been adding an electrolyte mix to my drinks (oh yes, one bottle minimum to be drunk between rest stops on a cool day, more on a hot one)after about 20 miles. This also has helped.- No more cramps during or after!

When I ride in the early AM, I always have something to drink before I go and then use my water/juice mixture on the road. After coming home, its the solid food, you betcha!

[Melody]

CM, I'm glad you're ok. Bonking sucks, this I know since being diabetic, my blood sugar levels can fluctuate all over the place.

I didn't know, however, that we process carbs and glycogen different from the guys, though it makes complete sense. I too just thought I was just being a wimp compared to my husband. He doesn't have to take in carbs nearly as often as I do. I feel like I'm constantly taking something in.

Mel

[Biking Chick]

You really are right - listen to your body. When I ride, it's a time to turn off the "don't take in calories that will make you fat" voice in my head.

Couldn't agree more Nuthatch ... I've had to fire those members of my Everyone Committee (as in I can't quit my job and ride cross country - what will Everyone think???)

This has been a very interesting thread and one I will certainly think about before I take off on *just a quick ride*

[geochick]

I've gotten so much more information than I was origingally looking for.....

My hubby and I are doing a 24-mile ride tomorrow; 1350' climb and some of the hills will definitely be a challenge. Anyway, one of the guys I work with frequently rides the area we're doing tomorrow and he told me to be sure to "eat lots of pasta tonight" and "have it for breakfast, too".

Since I started riding about a month ago, I've been eating mostly "good" carbs - veggies and fruits, almost no-refined grains, very little bread, no potatoes, lean protein, good fats. When I ride, I usually take a bottle of gatorade and one of water and eat a clif bar, or something similar, when I get started. (I bring another just in case I feel there's a possibility I might bonk!)

I feel great and so far I've lost about 8 pounds.

So, it sounds like the answer to my question of whether I should gorge on pasta tonight is no.

But, I need a little reassurance here - Will I be okay if I just eat an egg and some oatmeal tomorrow for breakfast and then supplement with some fruit and maybe a clif bar while I'm riding?

Thanks!

[caligurl]

hi geochick! that's what i would do! (well.. i just have oatmeal.. not the egg!)

[CorsairMac]

Howdy geochick - actually for breakfast every day rather I ride or not I have a 3 egg white omelet and wild rice and a fruit so yeah you should be fine.

Now have fun trying to explain to your friend that you did NOT carbo load the night before and you'll be OK? LOL

[SadieKate]

But, I need a little reassurance here - Will I be okay if I just eat an egg and some oatmeal tomorrow for breakfast and then supplement with some fruit and maybe a clif bar while I'm riding?

This sounds like the perfect breakfast. Pretty much what I eat for big ride days. I don't usually drink fruit juice because of the sugar but I'll have apple juice on these days so I can get in some extra liquid early.

[Aint Doody]

I usually eat oatmeal--uncooked--mixed w/ fat free, vanilla yogurt, some fresh berries, and some walnuts. It really stays with me and keeps me going. Don't eat that instant stuff. The slow cook kind takes longer to digest and has more fiber.

[newrider]

I just found this thread. Am so happy to have found TE and this kind of experiential advice. You all cut down tremendously on my trial and error.

And perhaps the best advice of all:

I've had to fire those members of my Everyone Committee (as in I can't quit my job and ride cross country - what will Everyone think???)

I have an Everyone Committee, too! This was hilarious, thanks!!!

And I'm taking you seriously! There's some firin' in order....

[DirtDiva]

I made the mistake once of referring to it as "boinking" my 17 year old racer and his buddies were most amused.......

Heh. In the NZ vernacular, "bonking" translates to pretty much what I'm sure "boinking" meant to your seventeen-year-old. Needless to say, this thread title caused a double take on my end before I processed what it was really about... <--- trying to look all innocent-like

[CorsairMac]

and the languague difference strikes again!!

[RoadRaven]

ROTFLMAO!!!!



tl, I was the same. First heard it when my partner came home after joining the local club a couple of years ago and started talking about bonking - I really thought he had his words mixed up, and why was he talking about bonking like that in front of the kids...?

I still don't string it into convos - for me bonking will always be, well, bonking! and if I run outta juice on a ride, I know I need to eat or I'll mebbe crash - not bonk!