I will say, I always thought the word bonk was kind of funny and I never understood how someone could get to that point… well, I do now. 3 miles from home I had to call my wife to pack up the kids in my truck and come get me. I refuse to be embarrassed; I’ve been riding gravel all of two months and bikes since August. I’m brand new, but I do want to learn. So let’s dive into the reason why.
Left around noon, had a big breakfast so skipped lunch which isn’t uncommon for me when I do regular CrossFit workouts. Issue number 1.
Packed two honey stinger packets, a 20oz water, and a 20 oz electrolyte drink. Planning on 2:45-3:00 I figured this would be enough. Issue number 2.
I live in SWMO so I took a trail to the wonderful gravel of KS. Didn’t check any sort of weather beforehand and was slapped in the face with a 30 mph headwind for 8 miles. Issue number 3.
Now, to this all knowing, always benevolent board. How the EFF do I do nutrition?! I’m genuinely so green that I don’t know my ass from a hole in the ground. Give me your tips and tricks.
I’m glad it happened now. Have a 40 mile race 4/20 and a 100k 5/4. Trynna get this dialed in!
by yumboi28
5 Comments
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Eat something every 20-30mins. I generally carry cereal bars, cake bars, and a big ol bag of sweets. Depending on how far I’m going, I’ll pop some home made energy powder (basically maltodexrin, frutose, coconut milk powder, touch of salt, and a load of milkshake powder to make it taste nice) into 1 of my drinks bottle, and if it’s a very big ride, I carry some refills of this.
However, I am not a racer, and generally do casual more endurance focused rides that up tempo things
Dude I feel you. The wind. Moved to KS recently from the east coast and knew it’d be windy, but nothing prepared me for 50 mph gusts on otherwise gorgeous days!
Bring more than you think you’ll need. I’d rather wash the sweat off my unopened Clif bars than run out of them. And like the other user said, eat regularly. It’ll take trial and error before you find your happy place, and even then, that will change depending on how you’re feeling and your changing fitness.
Like you said in your post, refuse to be embarrassed. Shit happens. I’ve almost passed out only a few miles from home because I wasn’t prepared, too.
In terms of food, you can break the bank or go low budget. Personally, I like dollar-store candy (licorice, dots, gummies, swedish fish). Shoot for at least 60 grams of carbs per hour minimum. I try for 100 g/hour. Gram carbs can be found on the nutrition info and easy to break down an eating schedule (e.g. 3 pieces of Aussie licorice is around 21 grams, so shoot for 3 pieces every 15 minutes or so).
I do solid food at the beginning (e.g. bars, rice krispies, fig newton). Candy as things progress.
If in a race then gels at the end (can’t really chew/eat).
**The main Cat 6 tip is to make it easy to eat.** I have a top-tube bag that makes access easy for snacking solid food. Jersey pockets for gels. Cargo bib leg pockets for trash.
Also – don’t forget to drink. I like gatorade for my bottles as it is cheap and gives 20g/carbs + electrolytes per bottle. No shame in using a hydropack. If lots of sweat may want electrolytes that you can get cheap little packets to add to water. I went through 3L in a race last summer due to heat/humidity. Nothing worse than running of out drinks.