Training & Nutrition - What happend...did I bonk?

Today on my daily commute (which I also use as my training rides right now) I experienced a very weird thing. All commute I pretty much felt fine....felt like I always do on a ride. About 10 min left to go in my commute (which is only 40 minutes), I became severely cotton/dry mouthed, got extremely tired and felt like I couldn't go on. I did though, pushing as hard as I could. What happend? It was pretty hot out, I was wearing heavy clothing (it was colder this morning, so I had long jeans, sweat shirt and a snow cap on), I had on a very heavy backpack (10-20 or more pounds) and I always push as hard as I can go on my commutes. The wind was also against me. Can anyone elxplain...it was really weird. I only just started out cycling (2 days ago), so I bet I have no cycling muscles heh. Also a lot of my course is climbing pretty big hills, so does that have a play into it? Also, is wearing a large pack full of text books like I am doing (going to college) everyday helping me any? I would suspect so... Thanks for all advice :)!

Cheers.

Today on my daily commute (which I also use as my training rides right now) I experienced a very weird thing. All commute I pretty much felt fine....felt like I always do on a ride. About 10 min left to go in my commute (which is only 40 minutes), I became severely cotton/dry mouthed, got extremely tired and felt like I couldn't go on. I did though, pushing as hard as I could. What happend? It was pretty hot out, I was wearing heavy clothing (it was colder this morning, so I had long jeans, sweat shirt and a snow cap on), I had on a very heavy backpack (10-20 or more pounds) and I always push as hard as I can go on my commutes. The wind was also against me. Can anyone elxplain...it was really weird. I only just started out cycling (2 days ago), so I bet I have no cycling muscles heh. Also a lot of my course is climbing pretty big hills, so does that have a play into it? Also, is wearing a large pack full of text books like I am doing (going to college) everyday helping me any? I would suspect so... Thanks for all advice :)!

Cheers.

Probably didn't bonk - probably dehydrated yourself.

Probably didn't bonk - probably dehydrated yourself.

Yup. Drink a lot more water.

BR

bonk in 40 minutes? probably not. try riding for 5 or 10 times that duration to bonk

No, it's highly unlikely that you bonked. Bonking is simply low blood sugar and the symptoms are pretty consistent:

The symptoms start with the brain:
- irritability
- lack of ability to concentrate
- difficulty in holding a conversation

Then they move to the physical:
- feelings of weakness
- dizziness
- shakiness
- tiredness

Most people catch it there, and eat something, but if not, then
The symptoms become more serious:
- nausea
- severe headache
- pain throughout the entire body
- vomiting
- and eventually coma (but most people don't reach this point)


As the others have said, you were probably just dehydrated. Riding hard in hot conditions would have caused you to sweat quite a bit ... and most people don't drink enough during the day.

good post, Machka. yeah, you'll know it when you bonk for sure. it's a term that is overused i think. i've only bonked once and it involved severe cramping, dizziness, and problems focusing on things. not to mention the complete and utter desire to get off the bike and lay down no matter where i was.

Oh...ok thanks for the responses :). I will start drinking more water throughout the day. I also got nauseas, but that is probably also water related right? Also, could not eating enough play into losing a lot of energy throught my rides? I just came back from a easy ride and I felt pretty down and tired throughout the whole thing. My muscles are sore and such. I plan on getting that nutrition book soon to see if eating 1800 calories is enough, but just wanted to ask. Thanks again!

Cheers.

If you're staring at the road just in front of your front wheel, you're irritable and stupid and weak and sick: you bonked. I can bonk in an hour, easy, on a bad day when I get my food and fluids wrong. But in that heavy clothing it sounds like you dehydrated and overheated.

Eat before you ride (leaving enough time to get your stomach comfortable) and nibble while you ride.

Thanks andygates :). I ate something maby 2 - 21/2 hours before (bowl of cereal and soymilk), but maby something like a banana? I will def. look out for that. I have another question. Today I just woke up and moved my right leg just a wee-bit, and my right calf muscle FREAKED out. There was a horrible pain right in the the calf muscle in the form of like a knot. I could not get up due to the pain. I fell back asleep and woke up about an hour later, and the pain is still here, but not as bad. I can get up and wobble waround, but it hurts to just walk to my bathroom and bacl to my chair. I am rubbing and massaging it viciously, but it just won't go away. I have my hour training run today, and I fear this might prevent me from doing it. Any advice/theories? If it does this problem any justice, I was at a party last night and I overfed myself like a fiend. I basically ate maby 4,000 calories (mostly carbs) in addition to my 1,800 needed for that day. Could this have any play in my muscle pain? I really hope this goes away like now, I wanna go biking! Thanks

Cheers.

woa, going from 1800 calories to 5800 calories? Probably not the best thing for a body undergoing the changes you're talking about. Then again I'm no dietitian so I really can't speak (with any confidence) to it. I'm not sure the calorie rise would cause cramps though. Sounds like you slept on it funny.

The symptoms start with the brain:
- irritability
- lack of ability to concentrate
- difficulty in holding a conversation

Then they move to the physical:
- feelings of weakness
- dizziness
- shakiness
- tiredness

Most people catch it there, and eat something, but if not, then
The symptoms become more serious:
- nausea
- severe headache
- pain throughout the entire body
- vomiting
- and eventually coma (but most people don't reach this point)


This happens to me everytime I get on the bike. I usually wake up, after passing out on the floor. :D

Yeah, just sounds like you got a little dehydrated. I find when riding, Gatorade does better than water for me, because I sweat so much, I lose alot of electrolytes. The Gatorade helps replace that, so I get less cramping, etc.

Pieces of trivia which you might already know:

In Brit English, to bonk = to f%^k, bonk in Brit cycling is a noun :)
Similarly, shag = to f%^k, so you can imagine our amusement when they advertize shag lessons on TV


But you were neither bonked nor shagged; you were dehydrated.

You say you started cycling two days ago?

What other active things do you do? Are you in good shape or have you been not moving around much? If you started two days ago, you probably got a leg cramp just from over doing it. This is common.

Also if you eat solid food it does not give you any energy for about 2 hours. At first it will take blood away from your legs to digest food. It will be a little worse at first. If you are not trained, a lot of food does not get you going.

Adjust to your new activity slowly if you have not been active. It's more fun that way too, you feel better. Give a little information about your fitness, if you like.

You say you started cycling two days ago?

What other active things do you do? Are you in good shape or have you been not moving around much? If you started two days ago, you probably got a leg cramp just from over doing it. This is common.

Also if you eat solid food it does not give you any energy for about 2 hours. At first it will take blood away from your legs to digest food. It will be a little worse at first. If you are not trained, a lot of food does not get you going.

Adjust to your new activity slowly if you have not been active. It's more fun that way too, you feel better. Give a little information about your fitness, if you like.
Well, I used to be a runner before starting cycling. Nothing like a marathong runner, but I was doing 26 miles per week. I consider myself to be in pretty good fitness, but i'm not really sure to tell you the truth. I LOOK fit (as in really thin and defined), but I also got like this from basically starving myself. I don't starve myself now, but am still very confused about my eating patterns and what not, so I could be eating too little (excpet for last night heh). So that is basically what I have heh...I ran, and am just starting cycling and not running anymore. I don't have much upper body strength at all, but I do 20 push ups a night and 100 sit-ups. As for over doing it...is that possible for such a low, easy plan I took? I've actually been commuting on a BMX for about a month to a a month and 1/2, but just started doing it on a road bike 3 days ago. Here was my week:

Mon. - Fri:
- 40 minutes of 13-14 mph commuting with some climbing, and a heavy back pack. On Thursday I rode an extra 20 minutes and on Friday I did an extra 20-30 minutes minus the backpack. 100 sit-ups and 20 push-ups every night.
Saturday: (hoepfully...going to see if my pain goes away)
- 1 hour ride with backpack on. Some hills and such. 13-15 miles per hour. 100 situps and 20 push ups
Sunday:
- Same as Saturday.

I REALLY need some help/advice on my training. I feel like I have no idea where to start. I really want to ride today, but it is 3:00 pm and I still have my leg cramping. I'm thinking about riding on the cramp...is this a good idea or no? I feel so overwhelmed for some reason...

Thanks!

Cheers.

Well, I used to be a runner before starting cycling. Nothing like a marathong runner, but I was doing 26 miles per week. I consider myself to be in pretty good fitness, but i'm not really sure to tell you the truth. I LOOK fit (as in really thin and defined), but I also got like this from basically starving myself. I don't starve myself now, but am still very confused about my eating patterns and what not, so I could be eating too little (excpet for last night heh). So that is basically what I have heh...I ran, and am just starting cycling and not running anymore. I don't have much upper body strength at all, but I do 20 push ups a night and 100 sit-ups. As for over doing it...is that possible for such a low, easy plan I took? I've actually been commuting on a BMX for about a month to a a month and 1/2, but just started doing it on a road bike 3 days ago. Here was my week:

Mon. - Fri:
- 40 minutes of 13-14 mph commuting with some climbing, and a heavy back pack. On Thursday I rode an extra 20 minutes and on Friday I did an extra 20-30 minutes minus the backpack. 100 sit-ups and 20 push-ups every night.
Saturday: (hoepfully...going to see if my pain goes away)
- 1 hour ride with backpack on. Some hills and such. 13-15 miles per hour. 100 situps and 20 push ups
Sunday:
- Same as Saturday.

I REALLY need some help/advice on my training. I feel like I have no idea where to start. I really want to ride today, but it is 3:00 pm and I still have my leg cramping. I'm thinking about riding on the cramp...is this a good idea or no? I feel so overwhelmed for some reason...

Thanks!

Cheers.

Are you on any kind of a low carb diet? If you are, you cannot just carb up in the morning and go work hard.

You need carbs to exercise and you need plenty the day you exercise. In fact you need to be more consistent for a couple of days before the exercise not just the night before.

Myself and a few people I know have tried restricted carbs for loosing weight and then carbing up the day of the ride. I passed out at dinner time, long after the ride. I was walking through a restaurant. After I told this to my friends a few had similar stories.
I have had the leg cramps at night from riding too hard, lots of people do. The water helps.

How old are you? are you still growing? I suspect you were dehydrated yes, but possibly you did not have the right fuel at the right time too. You need to eat more consistently and not try to change so quickly.

Low carb...no, no way. My diet is basically full carbs heh. I would never go on a low carb diet. I am 17, so I guess i'm still growing. I eat 7-8 times a day, very small meals. Last night was just a big mishap. I really didn't want to eat 4,000 calories in one sitting, but it happend. I'm so confused about everything...I really need to get a book or something. Any other advice? I wish I could see a sports nutritionist/trainer or something, but can't due to some money problems and such. If anyone is willing to lend a basic hand in just getting me started, I would be SO grateful. Thanks again!

Cheers.

you mentioned you go to college? They should have a nutritionist/dietitian on staff. And they're free :D

Thanks andygates :). I ate something maby 2 - 21/2 hours before (bowl of cereal and soymilk), but maby something like a banana? I will def. look out for that. I have another question. Today I just woke up and moved my right leg just a wee-bit, and my right calf muscle FREAKED out. There was a horrible pain right in the the calf muscle in the form of like a knot. I could not get up due to the pain. I fell back asleep and woke up about an hour later, and the pain is still here, but not as bad. I can get up and wobble waround, but it hurts to just walk to my bathroom and bacl to my chair. I am rubbing and massaging it viciously, but it just won't go away. I have my hour training run today, and I fear this might prevent me from doing it. Any advice/theories? If it does this problem any justice, I was at a party last night and I overfed myself like a fiend. I basically ate maby 4,000 calories (mostly carbs) in addition to my 1,800 needed for that day. Could this have any play in my muscle pain? I really hope this goes away like now, I wanna go biking! Thanks

Cheers.

Mmmm-Hmmm. That horrible pain in your calf was a cramp. We cramp for the following reasons:

1. DEHYDRATION!!! This is the #1 main cause of cramping.
2. Lack of electrolytes (sodium and potassium)
3. Lack of calcium (and possibly magnesium)
4. Lack of experience - taking on too much too soon
5. Lack of stretching.

Low carb...no, no way. My diet is basically full carbs heh. I would never go on a low carb diet. I am 17, so I guess i'm still growing. I eat 7-8 times a day, very small meals. Last night was just a big mishap. I really didn't want to eat 4,000 calories in one sitting, but it happend. I'm so confused about everything...I really need to get a book or something. Any other advice? I wish I could see a sports nutritionist/trainer or something, but can't due to some money problems and such. If anyone is willing to lend a basic hand in just getting me started, I would be SO grateful. Thanks again!

Cheers.

I'll go with dehydration too. The library should have good books on nutrition. Did you already do a careful search on the net? Is there a coach that might know about books to read? Sometimes Bicycle magazines have articles on nutrition.

Started cycling 2 days ago with 10-20 pounds going as hard as you can every time you do ride?

No one mentioned anything about having a small heart attack but I'll throw it in there.

What about over training? Pushing yourself that hard EVERY day, with no full rest days. Try to rest one day a week with a few fairly easy days mixed in with the hard. If your body does not get the rest it needs then you will start losing energy, feel lethargic & confused.

"Eat before you're hungry-drink before you're thirsty" is still good advice. Cycling requires you to be careful re dehydration as the draft caused by riding has a cooling effect which fools you into thinking you don't need to drink.

I definitely agree with the "dehydration" responses to your question. One thing I'd like to add: The extent to which we feel thirsty is often a poor indicator as to how dehydrated we are. One morning, after touring several hours, I felt tired, out of sorts, and wished I could call it a day. I had eaten and drank water about 1/2 hour or so before, and I certainly didn't feel thirsty. I rested a bit, but still felt lousy. Almost without thinking, I grabbed the water bottle, and drank all of it without stopping. My body didn't tell me I was this "thirsty!" After a few minutes, I was good as new, and continued my tour.

I've heard, too, that a feeling of hunger is actually thirst in desguise, which can be helpful if you (like me) is trying to lose any weight.

David in PA (Wolfy)

someone in another thread mentioned that they have their watch or HRM beep every 12 minutes to remind them to drink. that's actually a pretty good idea i think.

that experience happened, not because of what you did or didn't do that morning, but what you did or didn't do 1 and 2 days prior. you just can't top off the tank and go many times. life's stresses make it so every meal is an opportunity to fuel and hydrate.

Mine beeps every 45 minutes on a long ride to remind me to eat. I've done centuries like that: it works a treat.