Advertise on Bikeforums.net



User Tag List

Results 1 to 4 of 4

Thread: My first Bonk

  1. #1
    Senior Member
    Join Date
    Jun 2002
    Location
    Florida
    Posts
    76
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    My first Bonk

    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?
    Keep on trying-perseverance pays off! Stan

  2. #2
    Senior Member DannoXYZ's Avatar
    Join Date
    Jul 2005
    Location
    Saratoga, CA
    Posts
    11,496
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    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.

  3. #3
    Long Distance Cyclist Machka's Avatar
    Join Date
    Jan 2003
    Location
    I ride where the thylacine roamed!
    My Bikes
    Lots
    Posts
    36,666
    Mentioned
    13 Post(s)
    Tagged
    0 Thread(s)
    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 ...
    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.

  4. #4
    lws
    lws is offline
    Senior Member
    Join Date
    Sep 2005
    Posts
    211
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    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.

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •