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Never get the "Bonk"

The chance for an epic ride always shows up. Here's how to get through it without training yourself backwards.

The bonk happens when you reach severe glycogen depletion, usually on a long ride. Every turn of the crank becomes a huge effort, the eyes glaze over into a stare. Your recovery from this will take 3 days and thanks to your epic ride, you will come out the other side a slower rider! To avoid the bonk, follow these steps:

1. Eat a light breakfast. Never stuff yourself before a ride (even a long one), you won't be able to digest a large volume of food in your stomach and your performance will be negatively affected.
2. Start off with 2 bottles and/or camelback with a quality energy and electrolyte drink, money and food in your pockets. The electrolyte mix is very important due to the additional benefit that the salt has for making you feel thirsty, drink more often and stay better hydrated. 1 gram sodium per litre of mixed drink is a good guide.
3. Start sipping 15 minutes into your ride and snack every 30 minutes. When food and drink is getting low, stop and replenish stores ASAP.

Staying hydrated and fueled during your ride will greatly increase your productivity (sustained power output) and help speed recovery.

by Mark Carroll
UCI Level 2 Cycling Coach

Cadence Cycling Performance Centre
214 Heritage Market
Old Main Rd
Hillcrest
KZN
031 7652611

info@cadencecycling.co.za
www.cadencecycling.co.za