How To Avoid Bonking On An Endurance Ride

How To Avoid Bonking On An Endurance Ride

'Bonking" is when you run out of glycogen, which is the body's stored carbohydrate.

When you exhaust your carbohydrate stores, the body can no longer exercise at a high intensity, and instead, you slow to a crawl. This is obviously far from ideal in a workout.

As a key part of a MTB racer's training plan is the long ride or endurance ride. This is because when you exercise for a long period of time, your body responds in a powerful way that differs from shorter, higher intensity training.

Important peripheral changes take place, such as increased amounts of mitochondria and a strengthened heart muscle.

These underpin the rest of your fitness, and therefore need to be worked on consistently.

In this video, I talk about how to avoid bonking when performing these important training sessions. I can be really easy to forget to eat until your body is telling you it's hungry or thirsty. In almost all cases though, this is going to be far too late.

You need to get into a mindset of eating to fuel yourself in the future, rather than being reactionary.

I use Torq gels as my primary fuel for long rides, as they're easy to consume, gentle on the stomach (even with 3 or 4) and are nice and compact for the jersey pocket.

I hope you enjoy kicking back and watching the video, and please subscribe to the channel to keep up-to-date with all my latest lessons and tips!

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