*As a mountainbiker, as with anyone engaged in prolonged physical exertion, you are subject to the BONK. Bonking occurs when your body runs out of energy required to sustain normal body functions. You may get a "dopey" or "punch drunk" feeling during your ride, usually near the middle or end of your ride. Other symptoms are feeling faint, dizzy, nauseous, fatigued, or just worn out. The bonk is caused by prolonged overexertion, or simply running out of sufficient energy necessary to keep going. You can usually feel the bonk coming on, but by this time it may be too late to adequately reverse it. The key is to prevent the bonk by awareness and proper nutrition ahead of time. Heat, prolonged exertion, dehydration, low glucose level, and improper diet can help lead you into this condition. *As with a machine, your body requires fuel as an energy source for physical exertion. Strenuous exercise such as mountainbiking, jogging, paddling, skiing, etc... requires adequate caloric intake, which usually falls between 4,000 to 5,000 calories a day. These calories should be obtained from your diet, which should be about 70% carbohydrates, 15% fat, and 15% protein. With proper diet so much in the news, most people know that they should eat fewer high fat foods and dairy products, and more grains, cereals, potatoes, pasta, beans, rice, vegetables, and fruits. These foods high in carbohydrates provide the best fuel for mountainbiking and other demanding activities. Carbohydrates break down into simple sugars and starches, and are stored in the muscles and liver as glucose and easily burned for energy. *The body has a limited storage capacity, however, and during a sustained ride the blood sugar and energy level can drop dramatically in just one hour. To keep your glucose and energy level high, you must replace the sugar with a regular intake of complex carbohydrates. This can mean any of the various sports and energy drinks available or something as simple as a candybar or softdrink. "The Wrecking Crew" here at webmountainbike highly recommend CYTOMAX, a great tasting and proven performance enhancer which we use on every ride. When you drink 32 ounces of Cytomax for each hour that you exercise, you will be able to push your body harder without depleting your reserves and becoming exhausted at the end. This is due to enhanced oxygen carrying capacity, lower blood lactate levels, and stabilized blood sugar levels. It is one of the many great products from Cytosports for good taste, endurance, and ease of handling when biking. The best foods are fresh or dried fruits, raisins, cookies, rice cakes, energy bars, and most snack foods. The bottom line is, if you want to prevent the bonk, eat well ahead of time and continuously during breaks in your ride. *Consuming a high carbohydrate diet ( i.e. 70 - 80% of intake) for several days before your effort can double your glycogen stores and maximize your performance potential. A diet low in carbohydrates can reduce your performance and set you up for bonking. Protein is also important, but most people get more than enough protein in an average diet. Excess protein is stored as fat anyway, and not readily available for energy. It is a good idea to consume a high protein meal AFTER your exertion to help provide protein to repair and build your muscles. *As your exertion increases, your body's main source of energy switches from carbohydrates to fat. Unlike carbohydrates, your stored energy of fat reserves is almost endless. Experienced riders depend on this stored supply of body fat when their carbo's run low, and can display incredible endurance. Most of us, however, need the replenishment of the carbo's when the going gets rough and may not be able to sufficiently burn the fat quick enough. *The bonk should not be confused with dehydration or heat exhaustion, however, which are different but perhaps related conditions. When you sweat, you also loose sodium, potassium, and chloride as well as water. To replace what you excrete, more than just drinking water is necessary. This is where the "power" drinks and replenishment electrolytes are needed. Editor's note>> One time on a multi-day, 200 mile ride, a supply of "pixie sticks" and "sweet-tarts" were used, among other foods, to prevent the bonk when my energy level waned near the end of the day. While these foods are not ideal, they work quick, are easy to carry, and can help prevent BONKING. |
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