Bonking is not a fun experience and it’s usually avoidable! Most of the times that I’ve bonked I’ve been in a race or competitive situation with plenty of food sitting in my jersey pocket. Why don’t I eat? Sometimes I forget. Sometimes the pace is too high to safely get into a pocket. Other times the effort is too difficult to chew and swallow food.
In all of the cases above, I could usually have eaten early in the ride or race. During the first few hours of a ride your body can take in lots of food and process it. It’ll be ready to convert to fuel when it’s needed in a few hours. I recommend eating solid foods early. RBar Energy is my nutrition of choice on all my rides. They make their bars with all natural ingredients and the “Camo Bar” (my favorite) is made with only 3 ingredients.
My rule of thumb for most of my training is to eat a solid breakfast and 1 Rbar per hour of activity. When preparing for a big event like the Rollfast 8×8 Challenge it’s also important to begin fueling the day before. Eat a healthy lunch and dinner with plenty of carbs. I like sushi rice, sweet potatoes and beets along with some grass fed beef from Tyner Pond Farm.
Eat 1 RBar and drink 1 bottle of water per hour of activity
It’s often easy to forget hydration. When the temperature is lower, we sweat less. This means we feel the need to drink less, but in addition to hydration, drinking also helps your stomach digest food. I recommend drinking at least 1 bottle per hour when it’s cooler out and 2-3 bottles per hour in the summer months when the heat is up.
Good luck at the Rollfast 8×8 Challenge! I hope my tips have been helpful and as always, feel free to ask questions or leave a comment below.
Want to learn more Tips and Tricks from Matt? Get his Top 5 Secrets to Becoming a Bad Ass Cyclist in 2021!