What Is Bonking In Cycling: 3 Factors and 6 Prevention Tips

Bonking is a dreaded experience for cyclists that results from a lack of glycogen in the body. This depletion of fuel shuts down the body’s ability to exert itself. Cycling while bonking can lead to various effects, such as extreme fatigue, dizziness, and a significant drop in performance. Cyclists may also experience confusion, irritability, and muscle weakness.

Bicycle bonking, also known as hitting the wall, happens when cyclists use up their muscle and liver glycogen stores, causing energy to drop severely.

This causes extreme fatigue, weakness, and an inability to maintain performance. It is because of the body running out of carbohydrate fuel reserves.

In this post, we’ll break down the mystery of bonking in cycling, uncovering its causes, and symptoms, and how to avoid it so that you can keep those wheels turning and enjoy every ride to the fullest.

What Is Bonking In Cycling: 3 Factors

Bonking is common among cyclists and can significantly affect performance and the overall riding experience. This phenomenon occurs when the body depletes its glycogen stores, leading to fatigue and physical weakness. To understand bonking better, let’s explore some key factors contributing to this challenging experience for cyclists.

Causes of Bonking in Cycling

Bonking happens when your body runs out of glycogen, leading to energy loss. Understanding the causes of bonking is crucial for cyclists who want to avoid this debilitating condition and maintain optimal performance. Here are the primary causes of bonking in cycling:

Glycogen Depletion

The most significant cause of bonking is glycogen depletion, the body’s stored form of carbohydrates. The glycogen stored in muscles and livers is the primary energy source during intense physical activities like cycling. When these glycogen stores are depleted, the body runs out of fuel, resulting in extreme fatigue and a dramatic reduction in performance.

Inadequate Nutrition

Proper nutrition can maintain energy levels during long rides. Consuming insufficient carbohydrates before and during a ride can set the stage for bonking. The body relies on carbohydrates to sustain prolonged physical exertion, and it cannot function well without an adequate supply. Skipping meals or not consuming enough carbohydrate-rich foods can cause glycogen depletion and subsequent bonking.

High Intensity and Duratio

The intensity and duration of a ride play a crucial role in glycogen depletion. High-intensity rides or long-duration cycling sessions require more energy, leading to faster depletion of glycogen stores. Cycling too hard without enough fuel can lead to bonking for cyclists. It’s essential to balance intensity and duration with proper nutrition to avoid running out of energy.

Inadequate Hydration

Hydration is another critical factor in preventing bonking. Dehydration can impair the body’s ability to use glycogen effectively, causing energy stores to deplete more quickly. Dehydration can also lead to fatigue, dizziness, and muscle cramps, aggravating bonking symptoms. Ensuring adequate fluid intake before, during, and after rides keeps performance high and prevents bonking.

Poor Pacing

Pacing is crucial in endurance sports like cycling. Starting a ride too fast or maintaining an unsustainable pace can lead to rapid glycogen depletion. A cyclist who cannot pace himself properly will be more likely to bonk since his energy reserves will be depleted prematurely. Finding a sustainable pace that allows for steady energy expenditure throughout the ride is essential.

Lack of Training Adaptation

Cyclists who need to be adequately trained for the demands of their rides are more susceptible to bonking. A training program prepares the body for cycling needs, improving glycogen storage and utilization. Without proper training, the body may not efficiently use glycogen, leading to faster depletion and increased risk of bonking. Gradual and consistent training is essential for building endurance and preventing bonking.

Environmental Factors

Extreme temperatures can also contribute to bonking. Increasing temperatures can cause glycogen depletion and dehydration, while low temperatures can increase energy expenditure to maintain body core temperatures. Cyclists should be mindful of environmental conditions and adjust their nutrition and hydration strategies to prevent bonking.

Mental Fatigue

Mental fatigue can be a significant factor in bonking. Long rides can be mentally exhausting, and a lack of mental focus can lead to poor decision-making regarding pacing, nutrition, and hydration. Mental fatigue can also exacerbate the perception of physical fatigue, making it more challenging to push through the later stages of a ride. Maintaining mental focus and awareness of the body’s needs is crucial for preventing bonking.

8 Common Bonking Symptoms In Cycling

Bonking, in cycling, is a sudden and severe drop in energy levels caused by the depletion of glycogen stores in the body. Cyclists need to recognize the symptoms of bonking to take immediate action to prevent a further decline in their performance. Here are the key symptoms of bonking in cycling:

Extreme Fatigue

One of the most noticeable symptoms of bonking is extreme fatigue. Cyclists may feel an overwhelming sense of tiredness, making it difficult to pedal. This fatigue is not just physical but can also be mental, making it hard to focus and stay motivated.

Dizziness and Lightheadedness

As glycogen stores deplete, the brain receives less glucose, leading to dizziness and lightheadedness. Cyclists may feel unsteady on their bikes and experience a sensation of spinning or vertigo. A high-speed ride may pose a danger, especially on challenging terrain.

Nausea and Gastrointestinal Distress

Bonking can also cause nausea and other gastrointestinal issues. Cyclists might feel queasy, have an upset stomach, or even vomit. These symptoms can be exacerbated by dehydration and the physical exertion of cycling.

Poor Coordination and Muscle Weakness

Another common symptom of bonking is poor coordination. Cyclists may find it difficult to control their movements, leading to shaky hands and unsteady pedaling. Muscle weakness is also prevalent, making generating power and maintaining speed hard.

Cognitive Impairment

Bonking affects not only the body but also the mind. Cyclists may experience cognitive impairment, including confusion, difficulty concentrating, and memory lapses. This mental fog can make making decisions and responding to environmental changes challenging.

Shaking and Trembling

Because the body struggles to maintain energy levels, cyclists may experience shaking and trembling. These involuntary movements can affect the hands, legs, and even the entire body. They can make controlling the bike and maintaining balance difficult.

Heart Palpitations

In severe cases, bonking can lead to heart palpitations. Cyclists may feel their heart racing or pounding irregularly. This can be a sign of significant physical stress and requires immediate attention.

Inability to Continue Cycling

The culmination of these symptoms often results in an inability to continue cycling. Cyclists may feel so weak and disoriented that they must stop and rest. This can be particularly frustrating during a race or long ride, as it can derail performance and goals.

6 Prevention of bonking in cycling

Preventing bonking is a top priority for cyclists looking to maintain optimal performance and enjoy their time on the bike. By incorporating effective strategies and intelligent practices, cyclists can proactively ward off the dreaded bonk and sustain their energy levels throughout their rides. Here are some tactics to help cyclists prevent bonking and enhance their cycling experience.

Proper Nutrition

Nutrition plays a crucial role in preventing bonking. Here are some key nutritional strategies:

• Pre-Ride Nutrition: A few hours before your ride, ensure you consume a balanced meal rich in carbohydrates, proteins, and fats. Muscles rely heavily on carbohydrates for energy.
• During-Ride Nutrition: Consume carbohydrates regularly during your ride to maintain glycogen levels. Energy gels, bars, and drinks are convenient options. The intensity and duration of your ride will determine how much carbohydrate you should consume per hour.
• Post-Ride Nutrition: After your ride, replenish your glycogen reserves by consuming carbohydrates and proteins. This helps with recovery and prepares your body for future rides.

Hydration

Staying hydrated is key to keeping your performance up and preventing bonking. Dehydration can impair your body’s ability to utilize glycogen effectively, leading to faster depletion of energy stores. Here are some hydration tips:

• Pre-Ride Hydration: Drink plenty of water before your ride to ensure you start hydrated.
• During-Ride Hydration: Drink water or electrolyte solutions regularly during your ride. Aim for about 500-750 ml per hour, depending on the temperature and duration of your ride1.
• Post-Ride Hydration: Hydrate after your ride to replace lost fluids and support recovery.

Pacing

Proper pacing is crucial to avoid overexertion and rapid glycogen depletion. Here are some pacing strategies:

• Start Slow: Begin your ride at a moderate pace to conserve energy. You should avoid starting too fast to avoid glycogen depletion1.
• Maintain a Steady Pace: Try to maintain a consistent pace throughout your ride. Sudden bursts of high intensity can quickly deplete your energy stores.
• Listen to Your Body: Pay attention to your body’s signals. If you start feeling fatigued, slow down and adjust your pace accordingly.

Training

Regular training helps your body adapt to cycling, improving glycogen storage and utilization. Here are some training tips:

• Build Endurance: Create longer and more intense rides to build endurance. This helps your body become more efficient at using glycogen1.
• Include Interval Training: Interval training is great to improve your body’s ability to handle high-intensity efforts without depleting glycogen stores too quickly.
• Rest and Recovery: Take care of yourself after rides. Overtraining can lead to glycogen depletion and increase the risk of bonking1.

Mental Focus

Mental focus is essential for recognizing early signs of fatigue and taking action before bonking occurs. Here are some mental strategies:

• Stay Engaged: Keep your mind engaged during your ride. Listen to music or podcasts, or focus on your surroundings to stay mentally alert.
• Set Goals: Set small, achievable goals throughout your ride to stay motivated and focused.
• Mindfulness: Practice mindfulness techniques to stay aware of your body’s signals. Recognize early signs of fatigue and take action, such as slowing down or consuming more carbohydrates.

Environmental Factors

Environmental conditions can affect your energy levels and increase the risk of bonking. Here are some tips to manage environmental factors:

• Heat: In hot weather, your body uses more energy to regulate temperature, increasing the risk of glycogen depletion. Stay hydrated and adjust your pace to avoid overheating.
• Cold: In cold weather, your body may use more energy to stay warm. Dress appropriately and consume extra carbohydrates to maintain energy levels.
• Wind: Riding against the wind requires more effort and can lead to faster glycogen depletion. Adjust your pace and nutrition strategy accordingly.

Conclusion

As cyclists venture out on their two-wheeled adventures, understanding and addressing the risk of bonking is essential for maintaining performance and enjoyment on the road.

With a proactive approach to carbohydrate intake, recognizing the signs of bonking, hydrating correctly, and managing their pace, riders can avoid the energy crash that threatens to derail their cycling experience. Preparation and mindfulness are crucial to conquering bonking and unlocking your full cycling potential.