Keep getting the 'bonk'

[MacLean]

Im new here so Hi to you all!

Anyhow, Im working up towards a LEJOG trip this summer and seem to be having a few problems in my training sessions.

Up until the last few weeks I've been an inactive lazy slob, however unlike alot of lazy slobs, Im the kind that stays skinny and can eat as much as I can without doing any exercise and dont put on weight - I am guessing because I have a high motabolisim?

I think it is causing me to keep getting the bonk or 'hitting a wall' on my training sessions! I started with 10 miles, then when I done my first 25 mile I got the cant pedal any further thing, with big swirling things in my vision and light headedness.

On Satarday there I done my first 50 miles and after about 35 miles hit the wall and I tell you the ride home was the slowest most horrible painfull thing ever! I did have a big bowl of porridge an hour before I set off,

So I want to know, what can I do to stop getting it in the first place? And also if I do get it is there anything I can do to just give me the energy I need to keep going? Once I hit it, I couldnt handle any uphill and had to walk it. So it could be a real show stopper if I cant control it before the LEJOG trip.

Many Thanks in advance for your advice folks.

Cheers

 

[Dave Davenport]

You haven't said what, if anything you've been eating on the ride. Assuming the 35 miles took 2 - 2 1/2 hours if you'd not eaten anything since the porridge 3+ hours before I'm not surprised you struggled.

 

[MacLean]

Once I reached the 25 mile half way point I had a short break and two cereal bars lol.

Now this is the beginners forum so you cant give me stick if thats the totally wrong thing to eat or is no where near the amount I should be eating lol.

However if you could suggest the best stuff to bring along for long cycles I would be very greatfull.

Thanks!

 

[PK99]

Once I reached the 25 mile half way point I had a short break and two cereal bars lol.

Now this is the beginners forum so you cant give me stick if thats the totally wrong thing to eat or is no where near the amount I should be eating lol.

However if you could suggest the best stuff to bring along for long cycles I would be very greatfull.

Thanks!

Sis or other sports drink in your bottle
drink a 500ml per hour
Sports bar or two in the first half
gel or two in the second half

that got me throught he 70 mile sportive yeaterday

 

[alecstilleyedye]

rather than cereal bars, try flapjack. the big supermarkets generally do a box of twenty-odd small chunks, which are perfect for keeping in a jersey pocket.

they're good because the syrup gives an instant sugar boost, while the carbohydrate in the oats kicks in later on. you can of course buy gels, powerbars etc, but they can work out a bit expensive

take more than you think you might need, and work out how much you actually need based on what's left.

you'll find that the more you ride, the longer you can go without food. always take a sports drink in your bottle cage though. 1pt cordial to 3pt water with a pinch of salt makes homebrew isotonic.

 

[Dave Davenport]

Might be you just need to start eating earlier into the ride, little & often. Bananas, malt loaf, jelly babies etc. whatever suits you and is easy to grab out of a pocket on the move.

 

[jimboalee]

Now this might sound strange at first, but bear with me.

Over a decade ago, I read Robert Atkins' 'New Diet Revolution'. His theory was everyone has a different 'Carb threshold for weight loss'. I did his preliminary tests and found mine was 45g of CHO per day.

This means – if I only eat 45g of CHO in my 1750 kcals/day intake, I will maintain weight.

It was true.

BUT, I was an active cyclist and burning loads of calories following my hobby. Simple. Just add the cycling cals ( or g CHO ) to 45g of CHO each day I rode my bike.


Admin – this might be moved to 'Health, Fitness & Training'.

Maclean – Find out your 'Threshold for maintenance' by doing the Atkins in reverse. Eat stacks and then reduce CHO until you stay the same weight, NOT the 'Start low and increase' as Atkins suggests.

Then you will know how much CHO you need when you DON'T go cycling. When you go cycling, ADD on the calories for the ride.

In general, its 50 kCals per mile.

 

[Alien8]

Up until the last few weeks I've been an inactive lazy slob...

As well as the eating/drinking thing, maybe your current fitness level is not up to the distance/intensity you are currently trying to achieve?

 

[MacLean]

Right smashing, Thanks alot guys.

Going by you're replies, next time im going to bring more food and actually start eating earlier rather than later, and make an effort to have something small to eat on a regular basis.

Also going to look into some kind of sports drink as i was only drinking water!

Will see how much the gels and stuff are but if they are proper pricey then I might give them a miss.


I forgot to mention aswell that when I was 6 miles from home I rode over a twig with a thorn sticking out that gave me a puncture!..... I did have a spare tube but man what a bad first 50miles it was for me.

Thanks guys

 

[MacLean]

As well as the eating/drinking thing, maybe your current fitness level is not up to the distance/intensity you are currently trying to achieve?

You're very right. I think im going to stick to the 50 mile goal for the time being as I dont feel that I can really say I bagged 50 miles as the return journey was very slow and Im sure that my body was out of fuel.

Its the second time I've had it, first time was after 25 miles but luckily it kicked in just as I was getting off the bike and going to sit down when I got home.

At least it shows im getting a bit better as this time it was 35 instead of 25

 

[Dave Davenport]

If you've not been cycling long and were not very fit before you started a 50 miler, particuarly in winter is a fair old ride, just stick with it and it'll get easier.

 

[jimboalee]

Sounds like you are an ectomorph. A person who is naturally lean and low on body fat.

For a 50 miler, have at least 1000 kCals worth of carb the evening before the ride, and then a 1000 kCals carb breakfast 2 hours before you set off.

That leaves another 500 kCals to eat en-route.

Try to drink at last 2.5 litres of water during the ride.

 

[Dave Davenport]

Sounds like you are an ectomorph. A person who is naturally lean and low on body fat.

For a 50 miler, have at least 1000 kCals worth of carb the evening before the ride, and then a 1000 kCals carb breakfast 2 hours before you set off.

That leaves another 500 kCals to eat en-route.

Try to drink at last 2.5 litres of water during the ride.

Amount of water really depends on the temperature, on a cold day I'd probably only need about a litre for 50 miles but touring in southern France in August last year i was drinking about a litre every 10 miles.

 

[jimboalee]

Amount of water really depends on the temperature, on a cold day I'd probably only need about a litre for 50 miles but touring in southern France in August last year i was drinking about a litre every 10 miles.

My calcs say 5.5 litres of water for a 3 1/2 hour 50 miles in 45 Deg C desert conditions.

 

[Shaun]

Just to add to the previous good advice - another thing to look at is your cadence; put very simply, this is the speed you are turning your legs/crank/pedals at.

If you are selecting gears that are giving you a high resistance (you're pushing really hard and turning your legs/cranks really slowly) you could be tiring your legs out too early in the ride.

If this is the case, drop down a gear or two and spin your legs a bit faster. You may feel like you're not working hard enough doing it this way, and that you're a little more out of breath (it's more aerobic), but it's better for your legs and will likely allow you to go much further than by grinding (pushing really hard as above).

If you want to monitor your cadence you should be able to pick up a bike computer with a cadence sensor on for around the £50 mark (that's complete guesswork BTW as I haven't browsed the web for prices!! ) which tells you how many revolutions per minute you are turning your cranks at.

The often quoted figure for a good cadence is 90 RPM, although it's different for everyone and this shouldn't be set in stone for your training!!

If you do fit one, let us know what your RPM is on your next ride out.

Cheers,
Shaun