Blocking the Bonk

​Whether you bike a few city blocks or traverse hundreds of miles on your bike, we’ve all experienced fatigue at one point or another while cycling. This fatigue can make it feel like you’re hitting a brick wall; and, if you’re not careful, it can sneak up on you out of nowhere. Rides lasting longer than 90 minutes can make you even more susceptible to feeling the bonk.

​Once you’ve experienced this dreaded bonk, you’ll risk becoming both physically and emotionally drained. Carrying on with your tour/route will feel nearly impossible. Symptoms can include muscle weakness, increased sweating, irregular breathing, and overall confusion.

​Generally speaking, it is much easier to prevent this bonk from ever starting, compared to getting rid of it once you’re at that state. Listening to your body is always a great rule of thumb! That said, here are some helpful suggestions focusing on what you should eat and drink during your ride:

~ Consume 1 bottle of plain water or 1 bottle of your favorite energy drink every hour.  It helps to sip on these fluids over the course of the hour, as opposed to gulping large amounts at once.

~ Eating high-carbohydrate foods will help keep your blood glucose levels close to normal. Keep in mind, you’ll want to eat an energy bar about 1 hour prior to your departure. Gradually, you’ll move away from solids and more towards gel-based carbs, as it’ll ease the digestion process. 

​Here’s an example list of the nutritional items you might consider bringing on your next bike tour:

(2) Water Bottles -- You can always refill these during one of our many strategically planned rest stops

(2) Bottles of your favorite carbohydrate-electrolyte drink (e.g. Gatorade, Powerade) or other electrolyte powders that you can add to your water

(4) Energy Bars --Powerbar Energize, Clif Bar (multiple flavors), Bonk Breaker Peanut Butter & Jelly, etc.

Various Snacks: Peanut Butter, Bananas, Rice Cakes, Nuts, Fruit Snacks, & Energy Gel

Post by: Eric Mueller