Training & Nutrition - My first Bonk
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I bonked on a ride this weekend (100). I normally do not eat breakfast, take an endurance drink, eat energy bars on the ride. This weekend I did not have my endurance drink, ate eggs, bacon and toast.
Had coffee and OJ. After about 40 miles I died, limped in but I was dead. Do you think it was this change?
10-03-05, 01:18 PM
Most likely you didn't drink enough water and didn't eat enough. Pretty simple really. Your body can only store about 2000-2500 calories of glycogen. That's good for about 30-45 miles. Supplement that with about 800-1000 calories of fat-metabolism and the furthest you're gonna go is about 60-65 miles before you bonk at best. To do a century safely, you gotta drink at least six 20oz bottles of water and ingest about 2500-3500 calories in energy drinks and food.
Food and drink advice:
Drink one 750 ml (3 cup) bottle of water and/or sports drink every 1 to 1.5 hours. That will keep you hydrated without over-doing it.
Note: the 750 ml bottle is a pretty common size.
Eat 500-1000 calories in the morning before you head out on a ride ... about an hour or so before you go, so you've got time to digest it. Then eat 250 calories per hour while you are cycling for the first 6 or 7 hours. Somewhere around the 6 or 7 hour mark, eat more - like 500-1000 calories (a meal). Then return to 250 calories per hour again for another 6 hours or so ... and keep going, and going and going ... :D
Note: the average energy bar is about 250 calories.
Note: you should be able to ride a century on energy bars only, but sometimes it is nice to stop for a meal around the 3-4 hour mark.
Now if it is hot, and/or as you move up into longer distances, you'll especially want to pay attention to your electrolytes (sodium and potassium). You may opt to take suppliments if the area you live is really hot, or you may find that something like a little bag of salted almonds or potato chips mid-way through the ride will do the trick.
Yes, I think it was the change. Eggs and bacon have a lot of fat and protein but not so much carbs, and it takes a long time to digest them. You started off that ride with only the glycogen you had in your muscles and liver, and no good way to replenish that.
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