April 20, 2024

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How To Avoid Bonking On A Ride?

Nothing ruins a good ride like hitting the dreaded “bonk.” That feeling of running out of energy and losing all motivation to keep going can be frustrating, especially when you were looking forward to a great day on your bike. But fear not! With some simple preparation and smart refueling strategies, you can avoid bonking altogether and enjoy every minute of your ride.

In this blog post, we’ll show you how to fuel up for success so that you never have to experience the disappointment of bonking again. Get ready to learn how to stay energized and motivated on even the longest rides!

Importance of efficient refueling

The key to avoiding bonking on a ride is efficient refueling. When you’re out on the bike for hours at a time, your body needs energy to keep going. Without enough fuel, you’ll quickly run out of steam and might even start feeling light-headed or dizzy.

So how can you make sure you’re refueling efficiently? It starts before your ride even begins. Make sure you eat a balanced meal with plenty of complex carbs, protein, and healthy fats about 2-3 hours before hopping on the bike. This will give your body enough time to digest the food and convert it into energy that can be used during your ride.

During the ride itself, aim to consume between 30-60 grams of carbohydrates per hour depending on your intensity level and body weight. This might mean snacking regularly every 20-30 minutes or sipping on an electrolyte drink throughout the day.

After finishing your ride, it’s important to continue fueling up with healthy snacks like fruit and nuts as well as protein-rich options like grilled chicken or tofu. With efficient refueling strategies in place, you’ll be able to avoid bonking and enjoy every mile of your next long ride!


Preparation is key when it comes to avoiding bonking on a ride. Before you even hit the road, make sure you have a plan in place for your nutrition and hydration. This means taking stock of what snacks and fluids you’ll need, as well as ensuring that your bike is properly stable.

One great way to prepare for a long ride is by prepping some homemade energy bars or bites. These can be made from simple ingredients like nuts, seeds, and dried fruit, and will provide sustained energy throughout your ride.

Another important aspect of preparation is making sure that you’re properly hydrated before setting out. This means drinking plenty of water in the hours leading up to your ride, rather than chugging down gallons right before hitting the road.

It’s also crucial to consider the weather conditions when preparing for a long ride. If it’s going to be hot and sunny outside, make sure you bring along extra water bottles or electrolyte drinks so that you don’t become dehydrated mid-ride.

By putting in the time and effort to properly prepare for your rides, you’ll be much less likely to experience bonking or other issues related to poor nutrition and hydration. So take some time before each outing to get organized – both mentally and physically – and enjoy all the benefits of an energizing ride!


Drinking is a crucial aspect of avoiding bonking on a ride. Dehydration can lead to fatigue, cramping, and an overall decrease in performance. It’s important to drink water regularly throughout the ride, even if you don’t feel thirsty.

One way to ensure proper hydration is to bring enough water bottles or fill them up at regular stops along your route. Make sure you know where you can find water sources ahead of time so that you’re not caught without any options.

Another option for staying hydrated during longer rides is carrying electrolyte tablets with you. These can be added to your water bottle and help replenish essential minerals lost through sweat.

It’s also important to vary what you’re drinking during your ride. While plain old water might do the trick for shorter rides, longer rides may require something with more nutrients like sports drinks or coconut water.

Remember that everyone’s body has different hydration needs, so listen to yours carefully and adjust accordingly throughout the ride. And don’t forget that staying hydrated starts before the ride itself – make sure you’ve had plenty of fluids leading up to it as well!

How To Avoid Bonking On A Ride

How To Avoid Bonking On A Ride


Fuelling on the move

Fuelling on the move is a crucial aspect of avoiding bonking during a ride. It involves taking in fuel while still cycling, which can be challenging for some riders. However, with enough practice and preparation, it can become second nature.

One way to make fuelling on the move easier is by using energy gels or bars that are easy to consume while cycling. These products usually come in small packages that you can easily carry in your jersey pocket or bike bag.

Another option is to use a hydration pack or water bottle with a straw. This allows you to drink without having to stop and take off your helmet, making it more efficient and less time-consuming.

It’s essential to pay attention to how much fuel you’re taking in during long rides because too little or too much can lead to problems like bonking or stomach discomfort. Aim for consistent refueling throughout your ride rather than waiting until you feel hungry or thirsty.

Don’t forget about electrolytes! They help replenish important minerals lost through sweat and keep your muscles functioning properly. Look for sports drinks that contain electrolytes along with carbohydrates for optimal performance.

Fuelling on the move may take some practice but is essential for avoiding bonking during long rides. Remember always stay hydrated and fueled up!

Final Notes

Riding long distances requires a lot of energy, and bonking is something every cyclist wants to avoid. The tips mentioned above will help you prevent it from happening so that you can enjoy your ride to the fullest.

Remember, preparation is key when it comes to avoiding bonking on a ride. Ensure you have enough fuel in the tank before setting out, keep yourself hydrated throughout the ride, and consume carbohydrate-rich foods during rest stops. With these tips, you would be able to maintain your energy levels for longer periods while cycling.

Listen to your body; if you start feeling weak or dizzy while cycling, don’t hesitate to take breaks as needed. Cycling should be fun and rewarding – not exhausting! By following these simple steps outlined in this post on how to avoid bonking on a ride, you will stay energized and experience less fatigue during those long rides. Happy riding!

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