Bonking isn't just about long rides

[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.

[geochick]

Thanks for all the advice and suggestions. I ended up eating a decent sized bowl of oatmeal (slow-cook, steel cut kind). I had plenty of energy, which I supplemented with a couple fig newtons and a piece of watermelon at the rest stops! It was a GREAT ride - even with the hills. (Had to walk one hill - 8% grade was a bit much for me - but rode all the rest for 24 miles, so I was really happy with myself for that!)

Thanks for the support. I'm learning so much from TE members. All y'all are lifesavers as I try to re-acquaint myself with this wonderful sport.

[nuthatch]

I ended up eating a decent sized bowl of oatmeal (slow-cook, steel cut kind).

Oatmeal triumphs again! Glad you had a great ride!!

[spazzdog]

Taking this really in the direction of bonking not being only about long rides:

Went out to the back yard yesterday at abt 11:30 am to take care of the jungle it had become. I had toast w/butter&jelly and a big glass of V8 Splash abt 30 min prior.

First I used a hand "field wacker"; you swing it back and forth kinda like a putter. Had to do this BEFORE I could attempt to mow (old lawn mower had gone to heaven & took a bit to get new one, thus 3 ft high jungle look).

Then I mowed. Then I raked. Along the way I had put away a couple of liter bottles of Gatorade BUT no food. It's now 6:00 pm.

I sat down in the lawn chair surrounded by my doggies to enjoy the fresh cut grass smell... and woke up at 7:30 pm.

so... well bonking can happen with any activity.

spazz

[SadieKate]

First of all, geochick: Good job! Sounds like you had lots of fun.

Bonking - when I get buried in a project, I've been known to bonk on the drive home. Of course, these are the days when traffic plugs up to a complete stop.

[LBTC]

wow, this is a great thread! Yes, I could tell that there was something different about carbs for women than for men, but I haven't found any place to read about it....so could only go with "this works for me"

just about any workout needs carbs and protein a few hours before, long enough to digest. I prefer potatoes and cheese, and sometimes ham or bacon in there, as it seems to get to me fastest and best. pasta always makes me feel heavy. during rides, I learned long ago I need water and an electrolyte drink. every ride. even the easy ones. I must admit, I often don't eat on a ride, and realize now that I probably should. if only I could find the thing that always tastes good even when all I want is a big juicy steak or sizzling bacon!! has anyone tried beef jerky for that??

what great information! If any of you have a link to an article about glycogen usage, please post it!

many thanks and
Namaste,
~T~

[oroight]

http://www.pponline.co.uk/encyc/carbo-loading.html

Do we need to eat more carbs ?
Some guy told me that during a long ride we women have "peaks and troughs" in energy level.Well thats what l tell myself to get me home.....

[nuthatch]

Some guy told me that during a long ride we women have "peaks and troughs" in energy level.Well thats what l tell myself to get me home.....

Ha, ha! I have peaks and troughs all the time - not just on the bike! Seriously, I have to concentrate on eating while I'm riding, not the night before. Lots of carbs the night before just makes me feel all "loggy-headed" and slow-limbed. I'm like a Betsy-wetsy doll - energy in/energy out and no real storage capacity!

[CorsairMac]

I'm like a Betsy-wetsy doll........

Remind me to never ride behind you!

[Geonz]

I'm not so sure it's a gender thing. Might just be variation within the species. Yesterday's carbs work fine for me - I get hungry the day after, unless I'm riding hard then, too. Have ridden with males of the species who definitely hit the WALL.

[runnergirl]

Carb loading prior to a major event is less effective for women than it is for men. Here's a blurb from peak performance...

"One suggested explanation for this apparent discrepancy is that women have a lower respiratory exchange ratio (RER) than men, with men tending to use carbohydrate for energy and women tending to prefer lipids, possibly on account of hormonal differences. Another possibility is that women don’t ingest carbohydrate in sufficient quantities to facilitate muscle glycogen storage."

But as far as garden variety bonking, men and women are equal. Although since I've been doing endurance sports for a couple years I can go hard for 110 minutes before bonking, while hubby goes at 75-80 minutes.

[mtbdarby]

Would this explain why after my club rides Thursday night I'm wiped out for the weekend? I go right from work to the trails and ride for two hours on maybe a banana drinking only water. Afterwards, maybe an hour or so, we all go out to grab a bite to eat, but sometimes I just head home to bed without eating cuz I'm so tired. I've shied away from the performance bars because most have iodine in them or artificial sweetners, both of which are a no-no for me. Any ideas on what to eat in place of them?

Very interesting thread. Definitely got me thinking. Now my conscience can just holler at me "HEY, BONEHEAD, eat something before and during your ride!!!" Heck, maybe I wouldn't be the slow one if I did. Novel idea, huh?

[emily_in_nc]

I've shied away from the performance bars because most have iodine in them or artificial sweetners, both of which are a no-no for me. Any ideas on what to eat in place of them?

Do you like to bake at all? If so, you can make "healthy" cookies/bars like peanut butter/oatmeal/raison (with added protein powder, if desired) and the like. My husband hates paying the inflated prices for Powerbars and such so is always baking us goodies for the road. I am lucky to have a spouse who enjoys cooking and baking more than I do!

Emily

[CorsairMac]

you can also buy Larabars. They are a tad pricey but they only have dates, nuts and sometimes some other fruit in them. No additives, no processing, nada! You can also try making your own trail mix: nuts and dried fruits to munch on before you ride.
as for the being tired - yes, if all you're eating is a banana and water and then going home to bed you aren't replacing what you burned off. I think of it as putting fuel in my engine. I try to eat carbs and protein within 1/2 hour after my rides.
There is also an electrolyte replacement mix you can get at the health food store made by Alacar called Electro-Lyte (I think, dang I can never remember that name!). Again no sugars and no icky stuff just the electrolytes your body needs to help fuel your engine. It mixes with just about any liquid you want!!