How can I avoid the bonk??

enoonan

Lo All,
I completed the 85k version of the Dolmen CC Tour of the Buren yesterday and I really enjoyed it except for one thing, I bonked at about 60k.

On the days before I was eating plenty of pasta and spuds to build up the reserves.
Before I set out yesterday morning, around 6:30, I had a big bowl of porridge, two slices of toast and a mug of tea. I then drank a litre of water on the way to Ennis and had half an energy bar(Powerbar Ride) about a half hour before I started. The spin started at 10.
I had the other half of the bar and a gel(SIS Go) after 30k.
At 50k there was a food stop and I had a sandwich, a snickers and a pepsi.
After I bonked I had a gel and another energy bar which got me through the last 10k but it took ages to kick in. I had water with electrolites in the bottles, I drank the two on the spin.

I suppose what I would like to know is am I eating/drinking enough before and during the cycle and what would people advise for during the cycle that will help keep the energy levels up and help avoid the bonk.

Thanks in advance for any advice

Eoin

Ryaner

You seem to be eating enough from what you listed. Yesterday was very warm, 19C were I was, so it could have been that you didn't drink enough. When I started cycling I was going through 1L an hour, and that wasn't enough some of the warmer days.

monkeyslayer

Sometimes it just happens. Your food seems fine, maybe the gels/bars are giving you a massive sugar rush for a while and then... How long did you stay at the food stop for?

enoonan

Ryaner - I must admit that I did drink about 2L of water after getting back to the car yesterday.

Monkeyslayer - I stayed at the food stop for about 20 mins I reckon. I was starting to get cold there so I headed off.

Eoin

Chips Lovell

It sounds like you ate enough. By that I mean I'd manage that event on far less food than that.

But everyone's different and it will depend on fitness levels too. Bonking isn't so much the result of not eating enough, but not eating enough in time to replace the energy that you are burning.

Were you riding very hard? Is it possible that you going hard enough that even all you ate wasn't enough to cover the energy you were expending? Or may it even have been the case that you ate enough but it wasn't being digested quickly enough to replace what you were burning?

I'm presuming you're relatively new to these events? For most people it's a case of slowly understanding how your body reacts and gauging what your food intake and riding intensity should be. Far better to start slowly and finish strongly than the other way around.

Beasty

Are you used to riding for this distance/time? If not, the body may take time to get used to the strains you are putting on it. Alternatively it may just be a one-off - you may have picked up a bug that doesn't affect you too much when you are not exercising, but the extra strain from a long ride may trigger a reaction

Gels are probably the best to get you going again, although they are not to everyone's taste. Clearly keeping up the fluid levels is very important, particularly if you are prone to this sort of thing

ROK ON

enoonan wrote: »

Ryaner - I must admit that I did drink about 2L of water after getting back to the car yesterday.

Monkeyslayer - I stayed at the food stop for about 20 mins I reckon. I was starting to get cold there so I headed off.

Eoin

You more than likely had plenty to eat IMHO, but maybe could have drack more.
Just as an idea, I usually feel horrendous after stopping. I find that on a long cycle i can usually keep going provided I dont stop for more than 5mins (enough to refill bidons). However once I stop (say for feed stops on organised events) I hit a wall in the first 45mins after restarting. Once my muscles cool down I invariably feel crap and often cramp.
As a result I tend to absolutely hate stopping for lunch/food on a cycle.
It could be the same for you - next time, maybe have a decent breakfast (like you had yday), rink more - sip continually. The other than refilling bidons try not to stop - see does that make a difference.

enoonan

EL Tonto - I'm not new to these type of events having done a few last year. I would do that distance on my own normally no prob but the pace would be handier. The first 50k yesterday appart from climbing the Corkscrew were done at a quick enough pace. Maybe I'm not used to that. After the 50k my average dropped from 31k/h to 24k/h. As you say I prob need to get used to this.

Beasty - I can ride that distance no prob usuall but maybe the pace was a bit too high for me at the start but I was feeling great up to the stop. I will admit that I do need to take in more fluids but I am always wondering if there will be a place to top up or not so I usually conserve it.

ROK ON - I would say our symptoms are similar. I will try not stopping for as long and see how I get on. If I do that distance on my own I know I stop only for 5mins max if I stop at all.

Eoin

MrCreosote

I'd say you had too long between breakfast and the bonk. Going on your times you'd have bonked at about midday- so nearly 6 hours from breakfast with only one gel and a powerbar. The food at the stop will have been too soon to give an effect.

Prob would have been fine on an easier training ride, but throw in the extra effort of the day and there you go.

Whenever I get dehydrated it's a much slower process, a bonk feels pretty different.

If it was me I'd have had a second breakfast about an hour or hour and a half before- say a banana and lots of bread and nutella, or another big bowl or two of cereal.

chakattack

I'd say you didn't eat enough. If the intensity is higher than what you normally do you'll burn more energy and your body can't use your fat reserves as effectively.

Might be better with real food like bananas, cereal bars, dried fruit or fig rolls than energy gels - some brands give a short sugar rush which drops off quickly.

An energy drink in your bidon might be better than water and electrolytes and will give you a steady supply of carbs as you sip.

enoonan

MrCreosote / Chakattack - Thanks for the advice. Will try those different tips.

Thanks to all for the advise and tips. Have a 120k spin with a group soon so hopefully I can turn things around.

Thanks again

Eoin