Racing hard, training hard, recovering fast – and avoiding the bonk. Here’s how. – By Mark Carroll
Maximising the benefits of long rides and being able to do back-to-back days is all dependent on how well you eat.
Now, if at the two hour mark you ingest some carbs, you’ll avoid ‘bonking’. However, regardless of how much carbohydrate you ingest, you can’t restore muscle glycogen levels. That’s because your body can’t process carbs quickly enough; your muscles need rest to clear out the high acidity and repair themselves before glycogen resynthesis.
The most important take-out from this chart is to ensure, before you start your long endurance training (or racing), that your carb levels are topped off. You want your muscle glycogen levels maxed out, as well as your blood glucose levels. Plus, the more you can do to spare muscle glycogen levels, the better – such as ensuring you consume carbs during the ride.
Note: glycogen depletion happens faster if the intensity level is increased. Instead of being depleted at the four-hour mark, it could happen at the two- or three-hour mark.
Eating To Sustain And Recover
- For long rides, get in a breakfast of proper oats and a boiled egg. Keep the oats portion size moderate, though – you don’t want to start the ride feeling full.
- You can (and should) ingest 850–1 000kJ of energy per hour, no more or less. I have energy dips in the late stages of a ride if I fail to hit this energy-intake target in the first hour.
- You have limited digestive ability while riding; if you miss an eating window, you can’t catch it up – so eat early, and often.
- There’s a range of convenient energy foods available, or you can simply go for a croissant with Nutella. In the bottle, energy drinks with electrolytes; but beware of the kilojoule-rich combination of energy drink plus food.
- After your ride: good old LOW-FAT chocolate milk![/box]