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2009-07-04 9:43 PM

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Subject: Experienced A Bonk...Not Fun!
So, in preparation for my first HIM in August, I've been trying to dial in my nutrition during longer training sessions.  About 67 miles into my planned 60 mile ride which ultimately turned into a 71 mile ride today, I suddenly lost steam.  It took everything I had to not just stop the bike, get off, and lay down in the shade.  I was light-headed, nauseous, a little disoriented, and just out of it in general.  10 mph on the flat road I was on felt like a huge effort.  Even though I'd ridden on the same road many times in the past, I was suddenly having trouble remembering where it went.  It was a very scary feeling.

I had eaten a Power Bar, Clif Bar, Power Bar Gel, Power Bar Gel Blasts, a pack of fig newtons, and a bottle and a half of gatorade.  Before the ride, I had oatmeal with brown sugar and fresh raspberries.  I thought I had planned my nutrition pretty well.

Unfortunately, our ride took longer than planned, because some of the people who rode with us the first 3/4 of the ride were slower, and we had to keep stopping to wait on them, or double-back to get them.  On top of that, there were 1 or 2 wrong turns.  This caused me to finish the last of my water & Gatorade at around mile 65, and I had already eaten the last of my food around mile 55.  I wasn't too worried though, because I knew we only had a few miles to go.

Toward the end of the ride, 3 of us split off to climb one more hard hill that was part of the original planned ride.  After the hill, the 2 people I was riding with suddenly dropped me.  Fortunately, we train together all the time, and they realized right away that something was wrong, and stopped within a half mile to wait on me.  It was the longest half mile of my life.  When I finally got to where they stopped, I was able to get 4 gel blasts from them to limp the rest of the way back to the cars.

I think the problem is that I didn't eat enough yesterday, and went into this morning's ride not realizing that my reserves were slightly depleted.

I also learned to make sure that I always take along a couple extra bars and gels just in case the ride doesn't go as planned.



2009-07-04 9:46 PM
in reply to: #2262135


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Subject: RE: Experienced A Bonk...Not Fun!
You had plenty of calories.  How many ounces of gatorade and water did you drink? 
2009-07-04 9:53 PM
in reply to: #2262135

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Subject: RE: Experienced A Bonk...Not Fun!
I don't think this was a "true" bonk as in your body ran out of fuel, you consumed plenty of calories (granted I don't know the weather or climbing conditions, but overall plenty of calories). I would venture a guess that it was more dehydration. A bottle and a half of gatorade? That's all? You need WAY more liquid than that when riding 67+ miles. Dehydration will stop you faster than nutrition.
2009-07-04 9:54 PM
in reply to: #2262135

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Subject: RE: Experienced A Bonk...Not Fun!

Sounds like a lot of carbs taken in with not much water, seems like not much Gatorade

2009-07-04 9:54 PM
in reply to: #2262135

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Subject: RE: Experienced A Bonk...Not Fun!

submit hit twice



Edited by Birkierunner 2009-07-04 9:55 PM
2009-07-04 9:55 PM
in reply to: #2262140

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Lafayette, CO
Subject: RE: Experienced A Bonk...Not Fun!
rexcoltrain - 2009-07-04 8:46 PM You had plenty of calories.  How many ounces of gatorade and water did you drink? 


I agree, I was thinking that was a lot of calories myself.  What were the temps and humidity like?  And I agree, how much water and Gatorade?  Trust me, I understand how miserable it feels as I had a similar ride last year where I did end up lying in the shade for a bit but I know it was heat/fluid related. 


2009-07-04 9:55 PM
in reply to: #2262135

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Subject: RE: Experienced A Bonk...Not Fun!
About 90-100 oz.

The reason I think it was a combination of yesterday and the extended time (not just distance) today, is that I double-checked my food log from yesterday, and realized that I only had about 2,000 calories in spite of a 25 mile ride and a 45 minute swim, then the ride today stretched into 6 hours including the 2 stops for refills rather than only the 4 hours planned.

2009-07-04 10:04 PM
in reply to: #2262135

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Subject: RE: Experienced A Bonk...Not Fun!
Just to clarify, even though I only listed the fuel I took in, I did also drink water.  Total liquids taken in were in the 90-100 oz range - about 25 oz Gatorade and 65-75 oz water.

The temp was only in the low-mid 70's when we started at 7:45, but by the time we finished, it was in the low 80's.  We did a 4 mile long climb on a steady moderate slope (Kings Gap State Park) starting at mile 36, and the second hard climb was 2.5 miles gradually steeper as you get near the top, maxing out close to 18% grade.

Edited to add:

I forgot to say that I was also shaky and extremely hungry.



Edited by TriMyBest 2009-07-04 10:29 PM
2009-07-05 2:52 AM
in reply to: #2262135


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Subject: RE: Experienced A Bonk...Not Fun!
Everyone's different, but a 6 hour ride for me is 150-200 ounces.  Have you ever tried weighing yourself before and after a ride?    
2009-07-05 6:36 AM
in reply to: #2262298

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Subject: RE: Experienced A Bonk...Not Fun!
rexcoltrain - 2009-07-05 3:52 AM Everyone's different, but a 6 hour ride for me is 150-200 ounces.  Have you ever tried weighing yourself before and after a ride?    


Yes, I was 2.5 pounds lighter after this ride than before it.  Do you think maybe that was it, or maybe a combination of all these things?

2009-07-05 9:31 AM
in reply to: #2262135

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Subject: RE: Experienced A Bonk...Not Fun!
Sounds like you just exceeded your current endurance threshold.  That's OK to do now & then.  Recover well.


2009-07-05 10:20 AM
in reply to: #2262135

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Subject: RE: Experienced A Bonk...Not Fun!
Bonking is real, but with your food intake, I think the bigger factor was conditioning. The quantity of calories you took in would be more than enough for an experienced rider to go 70 miles with hydration without a food-related bonk.

Inexperienced riders will "bonk" earlier, but it's really more of exceeding your normal fitness capacity versus insufficient calories. On the bright side, that's when you tend to improve the most.

Nutrition is important on these 60+ mile rides though, and you'd do well to learn more about how long-distance riders do it so you get your own foolproof regimen. For a HIM, you'll be out there long enough that bonks are VERY real on race day if you screw up your nutrition, even for strong athletes. 

I myself highly recommend bulk maltodextrin (as do many experienced ironmen on slowtwitch) - do a search here for recent posts. It's super-cheap, the same stuff used in Hammer and other high-end endurance powders, dissolves in minutes with virtually no stirring, and is nearly flavorless. 1 cup=400 cals per bottle - 3 bottles of this gets me 75 miles with no solid food needed, and no hunger after the ride. It's awesome. Costs 20x less than the commercial stuff. Give it a look.

 
2009-07-05 10:40 AM
in reply to: #2262135

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Elite
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Subject: RE: Experienced A Bonk...Not Fun!

Was this the farthest ride you have done this year?

 

2009-07-05 11:22 AM
in reply to: #2262631

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Subject: RE: Experienced A Bonk...Not Fun!
brown_dog_us - 2009-07-05 11:40 AM

Was this the farthest ride you have done this year?

 



Yes, it was.

Thanks for all the information, guys!  I do well at sprint and olympic distance, but the longer distances and training times are new to me and definitely come with a steeper learning curve!

2009-07-05 11:33 AM
in reply to: #2262135

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2009-07-05 2:58 PM
in reply to: #2262672

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Subject: RE: Experienced A Bonk...Not Fun!

TriMyBest - 2009-07-05 12:22 PM
brown_dog_us - 2009-07-05 11:40 AM

Was this the farthest ride you have done this year?

 



Yes, it was.

Thanks for all the information, guys!  I do well at sprint and olympic distance, but the longer distances and training times are new to me and definitely come with a steeper learning curve!

Sounds like you got one heck of a work out and you will be stronger because of it. 



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