Clydesdales/Athenas (200+ lb / 91+ kg) - Bonked!

Hey all. I've just started riding again after not doing much for a few years. I used to ride 100 miles a week, and had lost a substantial bit of weight. Now, I've gained the weight back (I'm at 265) and lost my base fitness. Anyway, I've been starting off slow doing 10 mile rides. Yesterday, at about mile 6, I lost all energy, had a hard time pedaling, and even thought I was going to have to get off and lay down for awhile. It was a bit scary as one of my legs started to shake while I was coasting. I had water and was drinking, but I didn't eat anything before I left, (this was right after work). Today's ride was much better with no problems. I guess a snack is important before you go.

You totally need fuel before, during and after riding. I found pre-hydrating with some Gatorade and taking a Goo pack every hour or so works fantastic. Then, finish with a protein shake back home for recovery. You'll never Bonk again.

Hello FLBandit,
Your plan sounds great so far. I do not know about bonking after 6 miles - did you starve yourself before? OTOH, it only happened once; obviously your body needs to get used to excercise aagain.
It never hurts to get a medical checkup when starting out with training.

I do not believe there is a need for Gatorade (instead of water), if cycling for less than 2 hours - if the conditions are not too tropical.

EAT! I am confident in saying that most, if not all, have bonked at some point (I know I have on more than one occasion). Use it as a learning experience and learn what your body needs.

One thing I have learned is that different people react different ways. I get tired, but it's a slow process, and when I'm tired, eating doesn't just instantly perk me up. Last Saturday, I got up in the morning, forgot to eat breakfast, rode 18 miles up to Richardson, and finally ate a little after noon. I'd had some Gatorade in the meantime, but wasn't collapsing from hunger, either.

Anyway, if you haven't had a physical in a while, consider that, just to make sure you don't have some diabetic thing going on there. If you do, you can deal with it, but you have to know about it first. And if you don't, then that's one less thing to worry about.

Good for you for getting back on your bike and deciding to ride again. Your body probably needs some time to acclamate to the constant pedaling.

In addition to the nutrition advice offered here, I think it's important to note that there is nothing wrong with stopping to take a break. If your body is telling you it's having a problem - listen. Whether it's the gels, or a bar of some sort - take a break to rest, and re-fuel if your're having a problem.

When I first starting riding again I used to take my son in his Burley trailer to a park 3 miles away. the first few times, it seemed exhausting, and on the other side of the world. Now I take him on 15 mile round trips, and do solo rides of 30 miles (both have a rest half-way through)

Just take it easy and keep at it!

Thanks all. I've been to the Doctor quite a bit lately, just had shoulder replacement surgery last November, and have been pronounced safe to carry on. I think I mainly ran out of gas. It was immediately after work, and fairly warm out. I usually eat a little something and drink a bit before leaving, but neglected to do it that time. I definately have a ways to go on my fitness, but it feels good to be riding again.

You totally need fuel before, during and after riding. I found pre-hydrating with some Gatorade and taking a Goo pack every hour or so works fantastic. Then, finish with a protein shake back home for recovery. You'll never Bonk again.

Kind of a bit much for a ten miler, no?

Make sure your eating properly. People who want to lose weight tend to skimp on their meals. Eat a bit of fruit or some crackers before your ride. Drink water, expecially if its warm out. Have another bit of fruit or a quick snack when you get home. Resist the temptation to pig out.

I like to factor in about 100-150 calories around 4PM especially if I'll do moderate-to-intense exercise around 6PM, something like fruit or a carton of nonfat/low sugar yogurt that will ride well and not cause stomach unrest. On non-bike days it helps ensure that my appetite is under control by supper time. And I keep a power bar in the bike saddlebag In Case of Emergency. I've only needed the powerbar a couple of rides but was grateful it was there. Pick a flavor you don't particularly care for if that helps limit use to legitimate situations. :)

Your body can only take so much stress before you get problems, so you may need to ratchet down your riding intensity/distance/frequency while you adapt. Eat healthy foods, but allow enough calories for slow and steady deficits. Maybe I'll follow that advice myself some day.

Kudos to you for getting back on the bike.