Top 5 Ways To Avoid Bonking On A Mountain Bike Ride
Video taken from the channel: Global Mountain Bike Network
How To Avoid Bonking In The Marathon
Video taken from the channel: RunnersConnect
Why You Feel WEAKER Some Days (And How to Fix It!)
Video taken from the channel: Jeremy Ethier
How to breathe during physical exercise Patrick McKeown
Video taken from the channel: Oxygen Advantage
Pre-Race Diet to Avoid Bonking
Video taken from the channel: Running Raw
How Not To ‘Hit The Wall’ Or ‘Bonk’ – GCN’s Guide To Fuelling While Cycling
Video taken from the channel: Global Cycling Network
HOW TO NOT BONK DURING A MARATHON! | SAGE RUNNING TRAINING ADVICE
Video taken from the channel: Vo2maxProductions
How to Prevent the Bonk. To prevent your blood sugar from dropping to dangerous, bonk-inducing levels, it’s wise to eat properly for exercise and to eat at regular intervals. If you exercise intensely for more than two hours, try to eat something small every 15 to 20 minutes. It doesn’t really matter what you eat, as long as it works for you.Fortunately, there are some easy things you can to prevent a pre-workout bonk. What Is Reactive Hypoglycemia?
When you consume carbohydrates, your body releases insulin to help process it and keep your blood sugar stable. However, when you begin exercising, your body starts using those carbohydrates and a further decrease in blood glucose occurs.You may experience lightheadedness, poor concentration, irritability and even become disoriented during exercise.
This makes exercise harder, and coordination and judgment suffers, which leads to poor performance. Don’t let “the bonk” ruin your chance to achieve a PR or cross the finish line strong. Learn why it happens so you can avoid it at your next event. Why You “Hit the Wall”.For exercise lasting longer than 3 hours, it’s critical to replace lost glycogen, or bonking is inevitable (unless you’re crawling).
The upper limit of how many carbs you can use during exercise is about 1g/minute, although I’ve seen research of cyclists able to ingest upwards of 90g per hour.Fueling delays the bonk, so you should avoid carbohydrates before or during this bonking run. For many runners, carb-free running leads to bonking in 1.5-2.5 hours. Once you know your bonk point, extend it by utilizing the strategies here.
You should see your bonk point extend by 30 to 60 minutes across your training plan and that will pay big dividends in your long races. IMPROVING YOUR.The emerging science of immuno-metabolism suggests a connection between carbohydrates and the immune system’s ability to fight infection. It’s well known that exercise has a beneficial long-term effect on immunity, but overtraining and bonking can cause the opposite.
Just like muscles, immune cells contain glycogen and use it as a fuel source.Yes, you can prevent a bonk with several strategies: Eat a diet adequate in carbohydrates. Experts argue over what value is seen as “adequate” and the optimal value is likely individual. Consume a diet that is some 40to 65-percent carbohydrates. Eat a diet adequate in overall caloric density for your body weight.
“The concept of consuming carbohydrate during exercise meant that you were raising blood-glucose levels, moving more glucose into the muscle.For anyone who’s ever bonked during a workout, the feelings of dizziness, heavy legs and brain fog are things you want to avoid at all costs! “Bonking” or “hitting the wall” are both commonly used terms to describe a sudden and sharp drop in mental and physical energy during exercise.Here’s what you need to do to prevent bonking: Refill the tankThe 30-60 minute window post-workout is the ideal time to increase muscle glycogen stores. Take in a high quality carbohydrate and protein combination during this time to replenish and increase glycogen stores.
Protein has long been used as a recovery food to repair muscle damage, but now some scientists believe it may work during exercise too, as extra.The best way to avoid a bonk is to eat little and often during your bike ride and crucially make sure you eat before you feel hungry. This means ingesting about 100-250 calories of some form of high carbs every 30 minutes, even in the first hour of your ride.You simply cannot complete an Ironman distance event without replenishing carbohydrates during the event.
It is unlikely that you can consume and store carbohydrates as fast you are burning them. The trick is to slow the rate of glycogen depletion so that you can complete the event before you bonk. In Conclusion.I dry and drink 12oz of water during a workout.
Its not that hard. I even consume 20oz of water prior to my workouts that gets mixed in with my whey and pre-workout supplement. Its probably the simplest way to avoid bonking, but its also the easiest to neglect.This can happen during continuous exercise that is sustained for periods of more than two hours. Your body and digestive system simply cannot keep up with the calorie and fluid loss.
Fortunately, there are things you can do to prevent a bonk, and most are nutrition related! On average, a runner burns about 100 calories per mile.
List of related literature:
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| from Textbook of Therapeutics: Drug and Disease Management | |
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| from Over the Counter Natural Cures, Expanded Edition: Take Charge of Your Health in 30 Days with 10 Lifesaving Supplements for under $10 | |
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| from Cardiorespiratory Physiotherapy: Adults and Paediatrics E-Book: formerly Physiotherapy for Respiratory and Cardiac Problems | |
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| from The Feed Zone Cookbook: Fast and Flavorful Food for Athletes | |
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| from Health Promotion and Aging: Practical Applications for Health Professionals | |
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| from Braunwald’s Heart Disease E-Book: A Textbook of Cardiovascular Medicine | |
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| from Scientific Foundations and Principles of Practice in Musculoskeletal Rehabilitation E-Book | |
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| from NSCA’s Essentials of Personal Training | |
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| from Textbook of Family Medicine E-Book | |
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| from Cardiac Rehabilitation Manual |
32 comments
Did my first marathon this past weekend, the Detroit Free Press. I was worried about the energy but it was my valve cramping that hit me around mile 19.
I just want to say how much I appreciate that you use both km and miles in this video
Thanks for great vid! Small question: what song plays at the start of this video?
I’m 62 years old been training since I was 6 years old in Martial Arts… An old Korean TKD teacher said it was FORBIDEN To Breathe through The MOUTH… This was 1967 he told me this… People are still Ignorant about it????
Patrick, I started nasal breathing a few days ago based on your videos. I’ve since had a few dizzy spells. In fact, I woke up in the middle of the night dizzy. Is this normal? Does this have to do with me swapping to nose breathing?
People Bonk in marathons? lol Thats disgusting dont the police come? kids watch this you know your weird in the US.
Bonk doesn’t have the same meaning in the UK so the title is quite funny to British ears
I read your book one year ago and I must admit that I had a
hard time switching to nasal breathing. Running on nasal breathing
was almost like suffocating, so I reduced my pace and increased
it only slightly from excercise to exercise and after one year I finally had
returned to my old level, breathing only 14 times a minute in comparison to
more than 40 times before. ( I am 49 by now).
I think I understand all the mechanisms you described so precisely and
that helped me a lot.
Also I found out that changing habits involves be patient with yourself.
The most important change for myself was a very profound change in
my philosophy towards my body: I changed from the attitude of seeing
my body as something that needs to be trained on and on, always demanding
a little bit more, two the idea that my body is a friend and partner, that
needs a encouragement and more importantly trust! And that affects
so much more than sports and excercise!
By the way, you seem to be such a kind and honest person, rarely found
nowadays that your way strengthend my confidence that I would succeed
with that “adjustment”.
In short I simply would like to say, thank you so much Patrick!
Greetings from Munich,
Sascha
I’m a huge fan of yours Patrick…great video like always..but no need for music in the back ground..it’s distracting and suppressing your voice..������
The word bonk in the u.k means to have sex and I don’t think I’ll have the energy to ‘bonk and run by that point lol xx
2:15 2:42 of the video. top left corner. that is an odd vapor trail… disappears out of nowhere.
Thanks bud for the info. First marathon coming up next week. Just wanna finish with no issues
Just give me a couple 14 inch large pizzas for the long race. That’ll be some energy calories.
So what about an early morning run or race? Obviously you get up early to get warmed up and everything (and to get there). But I also need sleep (nerves can make it hard to fall asleep to begin with so I want to sleep as late as possible). It’s just hard to get up and eat a meal at 5am. What should one do if it’s just not practical to eat any sooner than 1.5 or 2 hours before the start?
what do you think about eating juicy fruits instead of gels on a race?
My recommendation for a non-elite runner like myself would be to race a half marathon 2-4 weeks prior so you can go into the full marathon with a realistic time goal. I went into my first few marathons with a recent 1:29 half marathon time and thought I was ready for 3:05 but in retrospect that was way too aggressive. I was lucky to finish those races between 3:11 and 3:13 and would have likely finished sub 3:10 (but not 3:05) had I gone out more conservatively. For my last marathon a little over a year ago I ran a 1:27 half marathon PR two weeks prior but started out more conservatively, running the first few miles with a 3:15 pacing group. Long story short, I felt amazing later and ran negatively splits for a 3:08 finish on a very hilly course. As Sage said…do NOT try to bank time early on!
I ran a lot of half marathons even longer distance (32k) but today i bonked really hard during HM race here. The problem is i just recovered
from a really nasty flu and since the beginning of the race my HR was really elevated (10 bpm higher than normal at the same pace).
Now my question is what to do to lower my HR again in the upcoming weeks???
Why do I get a runny nose when I do physical exercise? It makes breathing through the nose so much harder. I hate it please help
the last time I was in the saddle for 9h straight I hit the wall between 7-8h. I don’t give up if that happens if I can find something else to eat.. but it was horrible. but I would not try that on trails..
Whenever i need more info for my workouts i search for a jeremy ethier video. Love the tartan slippers jdawg… i hope of getting such popping veining on my biceps too lol
I’ve never run a marathon before and I’m not in very good shape but would you say a sub 2 hour marathon is a realistic goal for me?
thanks sage this is exactly what I need for my up coming La Marathon
If you do cadence breathing while exercising will you not get raises in blood pressure?? And what is cadence breathing? What should weight training breathing be like?
#runnersconnect
I hope this video helped you, be sure to leave a comment about anything discussed in this video.
Do a week before race or day before race prep for different distance
According to a German coach Peter Greif, “hitting the wall” is quite a new phenomenon. Yes, you tire and fatigue exponentially later in the race, but a well-trained athlete can cope with that quite well. Problem is, nowa days lots of people want to run marathons without putting in the time and effort into training. If you “just run to stay healthy and feel good”, a marathon might not be the best idea for you and it is most definitely not healthy!
If I actually got a tiny negative split on my marathon does this mean I was going too slow? The negative split was only about a minute though, so almost even pacing…
The other day i did 10 straight proper form pull ups, but now i only do 6 ��
Many moons ago, when I was a teenager, I hit the wall in the final stretch of a 50 mile trip. The next thing I knew, I was in an ambulance on my way the hospital. Someone must have seen me laying on the side of the road and thought I was dead.
thx god the sound is good I didnt expect because of the wind.
First of all nice videos!
I recommend you run sometime in the future the “olympus marathon”. It’s in olympus, Greece and it’s 42k. Another race in olympus is the “olympus mythical trail” and it’s 100k. Check them out if you want. Generally olympus is a very beautiful mountain and I really recommend you to visit it someday.
Great video Tim! Very interesting about the genetics of glycogen storage. There was a documentary on genetics of endurance athletes. They were testing peoples genetics to find out if they have the genes that keep you from ever being a world class endurance runner.If a person is of a certain genetic type they basically just won’t improve endurance with training like everyone else. I think I may have it. I can run fast though and can build muscle like crazy.I’m also wondering if people who can’t store as much glycogen could have issues on a fruit based diet high in calories or with large high calorie meals.