Avoiding the Bonk: Why Cycling Nutrition Matters

If you’re new to cycling, you may have heard of the dreaded “bonk.” It’s the moment when your energy levels plummet, your legs feel like lead, and every pedal stroke becomes a struggle. Bonking occurs when your body depletes its glycogen stores, leaving you exhausted and unable to perform at your best.

To avoid this and maximize your performance, it’s crucial to understand how to fuel properly before, during, and after your ride so you can nail your cycling nutrition.

Understanding Energy Systems and Fuel Breakdown

Before diving into specific foods, let’s explore how your body produces and uses energy during cycling. Your muscles rely on three primary energy systems:

1. Phosphagen System (ATP-PCr System)

• Provides immediate, short bursts of energy (like sprinting)

• Relies on stored ATP (adenosine triphosphate) and phosphocreatine

• Lasts only a few seconds; not the main source for endurance cycling

2. Glycolytic System (Anaerobic Glycolysis)

• Uses stored muscle glycogen (carbohydrates) for quick energy

• Produces lactate and a hydrogen ion as byproducts

• Fuels moderate to high-intensity efforts for short durations (30 sec – 2 min)

3. Oxidative System (Aerobic Metabolism)

• The primary energy system for endurance cycling

• Breaks down carbohydrates and fats with oxygen for long-lasting energy

• Lower-intensity rides burn more fat, while higher-intensity rides rely on carbohydrates

  
  

Carbohydrates are essential at all intensities. Even during low-intensity rides, a portion of energy comes from glycogen, making pre-ride fueling crucial.

Pre-Ride Nutrition: Building Energy Reserves

What you eat before a ride plays a major role in your energy levels and endurance. The goal of pre-ride nutrition is to maximize glycogen stores (your body’s main fuel source) and ensure sustained energy.

What to Eat Before a Ride

Carbohydrates

• Provide quick and sustained energy

• Examples: Oatmeal, whole-grain toast, bananas, whole-wheat pancakes

Protein

• Essential for muscle function and recovery

• Sources: Eggs, Greek yogurt, protein shakes, cottage cheese

Healthy Fats

• Provide longer-lasting energy but should be kept moderate to avoid digestive issues

• Sources: Nuts, avocado, nut butter

Example Pre-Ride Meals

• Oatmeal with banana, almonds, and a drizzle of honey

• Scrambled eggs with whole wheat toast and fruit

• Greek yogurt with granola and berries

• Smoothie with banana, protein powder, oats, and almond milk

Timing Your Pre-Ride Meal

• 3-4 hours before: A full meal with carbs, protein, and a small amount of fat

• 1-2 hours before: A lighter snack, such as a banana with peanut butter

Fueling During the Ride: Maintaining Energy & Avoiding the Bonk

For shorter rides under an hour, water or an electrolyte drink may be sufficient. However, for rides lasting over an hour, your body requires a steady supply of carbohydrates to sustain energy levels.

How Much to Eat During a Ride

• Under 1 hour: Water and electrolytes may be enough

• 1-2 hours: 30-60g of carbs per hour (energy gels, sports drinks, bananas, dried fruit)

• 2-4 hours: 60-90g of carbs per hour (energy bars, honey, fruit, carbohydrate drink mixes)

How the Body Uses Fuel During a Ride

Graph illustrating the shifting energy contributions from fat and carbohydrates at varying exercise intensities, showing a decrease in fat utilization and an increase in carbohydrate usage as intensity rises from rest to maximum effort.

• Low-intensity rides (Zone 1-2): Body primarily burns fat, but still requires carbohydrates

• Moderate-intensity rides (Zone 3-4): Carbohydrates become the dominant fuel source

• High-intensity rides (Zone 5+): Relies almost entirely on stored glycogen

Using Drink Mixes for Fuel

Carbohydrate drink mixes can help maintain energy levels while ensuring hydration. They contain glucose, fructose, and electrolytes to sustain endurance and reduce muscle fatigue.

Hydration Guidelines

• Drink 500-750ml (16-25 oz) of water per hour

• Include electrolytes (sodium, potassium, magnesium) for rides longer than 1 hour

Post-Ride Recovery: Replenishing & Repairing

After a ride, your body needs nutrients to replenish glycogen, repair muscles, and rehydrate. The sooner you eat, the faster your recovery.

Macronutrient Breakdown for Cyclists

Timing	Carbohydrates	Protein	Fat
Pre-Ride	2-4g per kg body weight	0.3-0.4g per kg	Low
During	30-90g per hour	Minimal (if any)	None
Post-Ride	1-1.5g per kg body weight	0.3-0.5g per kg	Moderate

Rehydration Strategies

• Drink plenty of fluids to replace lost sweat

• For long or intense rides, consider a recovery drink with both carbs and protein

Cycling Nutrition Cheat Sheet: Fueling for Success

• Before the ride: Prioritize carbs, moderate protein, and low fat. A well-balanced breakfast is key.

• During the ride: Consume 30-90g of carbs per hour, depending on ride duration. Use drink mixes for convenience.

• After the ride: Focus on carbs and protein to aid muscle recovery and replenish glycogen.

By understanding how your body utilizes different energy systems and nutrients, you’ll improve your endurance, boost performance, and enjoy cycling even more. Fuel up and hit the road with confidence!