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:
|
|
| from Textbook of Therapeutics: Drug and Disease Management |
|
|
|
| from Over the Counter Natural Cures, Expanded Edition: Take Charge of Your Health in 30 Days with 10 Lifesaving Supplements for under $10 |
|
|
|
| from Cardiorespiratory Physiotherapy: Adults and Paediatrics E-Book: formerly Physiotherapy for Respiratory and Cardiac Problems |
|
|
|
| from The Feed Zone Cookbook: Fast and Flavorful Food for Athletes |
|
|
|
| from Health Promotion and Aging: Practical Applications for Health Professionals |
|
|
|
| from Braunwald’s Heart Disease E-Book: A Textbook of Cardiovascular Medicine |
|
|
|
| from Scientific Foundations and Principles of Practice in Musculoskeletal Rehabilitation E-Book |
|
|
|
| from NSCA’s Essentials of Personal Training |
|
|
|
| from Textbook of Family Medicine E-Book |
|
|
|
| from Cardiac Rehabilitation Manual |
285 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.
I get this when generally moving about, never mind being on a bike.
Hit the wall yesterday. All of a sudden couldnt pedal, i got off the bike to walk and the it went downhill from there. I couldnt even walk, or even move my arms and fingers. I could breath normally but my whole body was like flexing muscles, stomach was so tight and flexed, i was scared and called an ambulance because I didnt know what it was. I couldnt even talk properly �� lol. It will be cemented in my memories forever. The tought that youre gonna die was strong.
When exactly does the body switch from carbs to fat for its energy?
I know I need to but I hate to eat while I’m riding. I’d like a completely liquid option. I often push past the time I should have eaten and end up having to eat gummy bears to rescue myself. I can tell I’m running out of fuel when my neck starts to cramp.
Bonked this weekend 25 miles in a 40 mile bike ride. One of the hardest experiences in my life
just like Bonk frm: tghx16 or the Kool-Aid man((me brains and body turn to mash potatoes)). btw i willing to bike or drive behind to pick up your litter, not your fault, just busy litter. for the carbo load: pasta red sauce with added meat, high%ground-beef/sirloin, chunky chicken cubed, sausage, many-types of cheeses(i add chunky parm,sharp, swiss, etc…b4 and after), pork, small spoon of sugar added for spice if u got touchy guts, the noodles: spaghetti or thicker if you can handle it. serve in “salad serving bowl” recommend for this Godzilla carb load. for the bread: Texas/thicker diy french style. and to drink: Tang….warning it may put some to sleep, but it works for me. sry people but no cheap shit when comes to the meat. Quality over Quantity when it comes to your body, eyes and feet.
Would like to see a video on what to do about pre riding event jitters.
Filling glycogen stores, fuelling and so on is like taking a loan to pay a debt. It works as long as you can keep the wheel in spin, nothing wrong with that, but a far more bullet proof way of really extending that bonking curve is to re-teach the body how to efficiently use fat as an energy source, as it’s supposed to. Intermittent fasting and fasted training completely transformed the shape of my energy levels during rides
I ran out of food source on a mountain bike trail in the forest got knocked out of my bike stayed in the side of the road just sitting in excruciating fatigue untill some guy riding with his gf stopped and asked me if I hit the wall I said yes and he offered me two gels
About 1 year ago I bonked on bike ride. What happened was me and my dad went on a long bike ride (30 miles planned) the first part of the ride was went well but when I was a country road and I rode to a t junction on a main road me and my dad planned to go straight on but the main road was too busily to ride across so I took the main road and look for another detour home but on the main road there was a very steep hill I climbed the hill fine but when I got to the top I all of a sudden I felt very dizzy and tired and my legs felt like they had been switched off it was possibly the worst 7 miles of my life I ended up travelling at only 4-5 mph on a long buddy road luckily my dad slowed down the rest of the way home. When I got home I fell asleep nearly the instant I got back in the house. I had a look at the ride on Strava and my average speed dropped down from 13 mph to 7mph. Now when I go on a ride to avoid bonking I take a bottle of orange juice to drink.
i rode 100km once then i wasnt even halfway when i just couldnt turn my pedals
0:11 – PERIPHERAL vision! or does bonking also affect the mastery of grammar?
I have eaten enough food, got enough water and my daily 10000 hours of sleep. Next day my body will not workout. I search for information and saw this video.
Normally I like your videos, but this one is crap. Like who go to the gym sleepy, hungry and dehydrated? NO ONE!
Dont misunderstand me, I really love ur videos, but this video was a NO SHIT VIDEO.
Watched a presentation by a runner about 25 years ago. He was asked how he was able to make his glycogen last. His answer: “I don’t burn it.” He focused on slowly increasing his aerobic capacity so that he was running directly off of his fat.
Great Video!
Next video.
How to become a faster trail runner, do you need do speed work on the road? or trails only?
Today i did something amazing my first 50 mile ride and guess what i bonked at 47 miles, i thought it was all over but a quick dirty can of coke and some chocolate digestives and i powered on through that last 3 miles only to slump on the computer chair after feeling like i went through hell and back. But it was worth it oh so worth it:)
Hey! We just learned about this in physiology. When glycogen is broken back down into monomers I guess they are attached to a phosphate. To become free glucose in the blood it needs to be dephosphorylated (by the enzyme glucose 6 phosphatase) but the muscles do not have the ability to dephosphorylate the glucose so it cant be released back into the bloodstream and used to raise blood sugar levels. The liver of course can remove the phosphate so the sugar can be reintroduced into the bloodstream.
Ive never thought about this in the context of exercising but what you said makes sense hehe, really cool video.
Are you littering Dan? 2:08
I will probably watch next week’s GCN Show and see how you guys response to that. XDDDDD
You guys feeling OK? I remembered when living in the UK that we would stop for a good ol pint. Not cake! Wtf?? Otherwise good video. Lol
What does putting the tip of your tongue on the roof of your mouth do?
Hit the wall for the first time today. 22 miles in, not out of breath, just all the sudden tired. Thanks for the tips.
How not to bonk, whole foods edition:
Pre-ride: steel cut oats with tons of fruit.
On the ride: FRUIT!!!!!!! Grapes or dates in a top tube bag for on the bike, bananas or peaches at a stop.
Post ride: potatoes, baked beans and tons of vegetables.
A very interesting video would be enduro-racing hacks….. tips and tricks e.g. to carry tools, tubes and so on. How do they ride uphill with DH helmets? Maybe the make some modifikations.. Would be a nice video. Love your channel!
Since a lot of you will be asking this, workout B of the full body routine I previously posted will be out in a couple weeks. I apologize for the wait but it takes me a lot of time/effort to put together big videos and PDFs like that, but trust me the wait will be worth it. In the meantime, give me a follow on IG ( https://www.instagram.com/jeremyethier/ ) to stay updated! Hope you enjoyed this one, cheers!
Great video and explanation…easy to understand and to the point. Thank you!
Once I went out for an 120km ride with plenty of food but after going down a fast bumpy descent I soon realised that I’ve only had half of a banana left. Was 45km away from home. Also lost my money but thankfully had an Oyster card which later turned out that it was empty so had to call my parents and in the mean time waiting for them to arrive a fell asleep but luckily nothing got stolen. By the way I was in the middle of nowhere with just the train station in site having my phone with a very low battery.
Had my first bonk today. Rode an extra 38 minutes after I knew I should stop and I’m nursing almost flulike symptoms. Hard lesson to learn, but I appreciate them calling it a “right of passage.” Makes me feel a little less stupid. A little…
I never bonk. I burn body fat not loaded carbs. Body fat is essentially a
huge gas tank rather than the very small glucose load. Three days a
week I fast at least 12 hours then ride at least 34 miles. No hunger and
no lack of energy. I am keto-adapted and I think it will be the norm in most sport in the future except activities that include sprinting.
I really appreciate the numbers (maths) here, lads. I’ll try to calculate all this for my 88 kg frame and see how it goes. I do like to ride long and I do feel drained, though I haven’t done a full bonk in quite some time… probably the stubborn, grumpy old man that I am counters that to some degree. 😉
You guys shoot alot in the Forest of Dean. I was out there last week and got to sample Verderer’s and Freeminer’s trails. I’m jealous!
Also, on long rides, I tend to cycle between gels and bars. I will supplement with sports drink so that I don’t have to eat quite as often.
What would you recommend for long low gradient climbs on trails with a deep layer of dust on them. ( I live in a really hot and dry area.)
1 gallon it’s too much! and “for active individuals, this recommendation will be higher” will poison your self with that amount of water lol…. + you’ll waste had of your day going to the bathroom…
Bonked this afternoon after 80km and into a headwind. Still feeling just a little crap ��
It’s an INFO-MERCIAL!!! But, I don’t mind. I’m watching a great show, whenever I want, for FREE…and enjoying it. I get it.
can you please make a video on what bike dimension would fit a rider because i purchased a bike it was the right size but slows me down than a bigger vintage chromoly bike.. pls help… thanks
Bonk every time.
To the point where I don’t enjoy trail riding as much as I used to.:(
Not enough sleep water and carbs and sodium. Ya i said sodium pound the shit. Stan epherdine was going for his world record lifts his muscles were cramping so bad he couldnt lift he ate 8 sodium tabs pounded water was fine withing 10 minutes then set his world record. But dont forget potassium they go hand in hand.
I watched this video late on Saturday evening before a longish 130km sportive on Sunday. Really helpful to put some numbers on an anti-bonk strategy. A few weeks ago I hit the wall just before a long draggy climb (same one as I was doing yesterday) and struggled very badly for the last 40km it took 4 club mates to pace me home. Classic mistakes the sportive start went off like the clappers, my food was in a pocket that I couldn’t get to with thick winter gloves, and I had to drop myself just to get to the climb intact. Sunday though was a whole different ballgame. I cut up energy bars and put them in a small top tube bag that I could get to even with my gloves on, popped a gel about 5 miles before the climb (got up it no problem this time even passing quite a few people on the way!), ate a banana and a mars bar at the food stop, and had a really great day out. I got back to my car with still strength in the legs. Such a tonic after the misery of a few weeks earlier. Better still I dropped my brother in law several times on the last 30 km. 😉 Thanks.
In Polish we call it ‘cutting power (current) off’. The worst thing about it is feeling dizzy, HR going up and AVGS down.
recently encounter not bonk during ride, its after cycling hangover, how about some video explain and prevent, it suddenly come to me after ride
I remember my first bonk and it didn’t take anywhere near five hours��
The disgust on the girls face when Matt is going through the bin, priceless ��
gcn I have a question, can I carb load but then sweat of the excess water through a sauna to avoid weight gain an possible blocked legs? #torqueback
By far and away the best video you’ve put up on nutrition. Well done guys!
The better your V02 max the better your system will be able to transfer sugar to your muscles. Also good sleep will help keep tissue imflamation to a minimum also resulting in better energy transfer. Drink plenty of fluids, the thinner your your blood the better transfer. You should also try to figure out your rate of carbs absorption per hour on the bike. For me my optimal carb intake is about 45gm per hour. Too many carbs during prolong effort will result in stomach cramping since you rate of digestion slow down during the effort. You should also mix fast and slow acting carbs as well as keep your percentage of fructose/sucrose at 50/50. Fructose is absorbed directly from your blood steam but Sucrose needs to be digested first before being available. Even if you do everything right, the depletion window for the best performers is between 7 and 8 hours of sustained riding. You can only slowdown your energy depletion for a given effort.
Had to basically beg for a can of Coke once as no money after some hill repeats, tried to trade my bottles, gloves etc for it at first but managed to get it on loan until I took a £1 (expensive cola) back in a few days later. Within minutes I was back to 32kph riding home. Goes to show how much sugar is in the drinks the kids are consuming without the exercise. Dangerous!
got my first bonk today in 4 month cycling. last 10km of my 100km solo weekend rid. my fault forgot to bring my energy bar. only a bottle of plain water. what was I thinking. that last km I had to rest for 20 min and drink.lots of sugar water. the worst last 10km ever. had stars all around me.
Another brilliant video Tim! The greatest thing Michael told me about running was to eat dates or some kind of sugar every hour on a run. He said, if I wait longer or eat when I hit the negative state it is too late and way too hard to get out of. On my 100k I must have had 80 dates in total. I was on it! I made sure to keep that glycogen streaming. It has been the best way to train for myself too. I just ran 17 miles yesterday in the hot sun, no wind, no clouds, but dates and water kept me in good spirits and ready for just about anything…accept for my blister on my toe…in which case I needed a bandage.:p
the look on that girls face when she see matt going through the bin was priceless.matt stig of the dump stevens
Hello could you do a video about the USA Olympic trials process for running long distances
Pick up your litter Daniel! Nothing more annoying than seeing a cyclist spitting the top of an energy wrapper onto the road.
i eat 150 bananas a day because i follow durian rider…………………………………………….naht.
Ahhhhh all the time…… Btw what’s the model of Kask helmet were these
Anxiety has ruined A LOT of my running experiences. Working on it…
better than rice are pasta’s, buckwheat, potatos and yeast cake
My first bonk was on a 60km cross country mountain bike ride. All the way smooth dirt and single track. Towards the end of the ride we hit something like cobbles but much more extreme. I started to hag behind and ended up 50 meters behind the group wishing for death. After 3 km of the stuff, the group took a break and i devoured th last mango bar I had. Then at lunch 3 helpings of bread and beef curry saved me.
A great vid as usual, thanks, I do have a couple of questions:
1: Is there a correlation between carb intake requirement and ftp?
You say the ‘average’ person has 300g carb stored and can only absorb 60g/hr, but would someone with an ftp of 100w require the same carb intake as someone with an ftp of 300w if both weigh 80kg and are pacing themselves at 75% ftp over a 3hr ride…. there will be a big difference between the two in terms of energy produced (watt/Kg) for equivalent effort.
2: If I am correct in thinking that carb loading is done with high Gi to give a slower release of carb into the system vs a gel with a low Gi on the road for the instant sugar top up, why not just have low Gi carbs before you ride as opposed to loading on high Gi for a couple of days before?.. and
3: What proportion of carb intake should be high Gi vs low Gi and when, or is this person specific?
Can there be a psychological bonk? How about making a video about it?
So when Matt falls of his bike because of a log, it is just because he has lost his vision due to bonking:p
naughty dan llyod @ 2:10 pick up your litter mother earth will punish us all.
Up to 800 cal/hr? Dr Hutch said he burnt through 1,400 calories/hr if full gas TTs around 1 hour… but Dr Hutch isn’t your average cyclist, with a VO2max in the 80’s (L/kg/min).
Bonked yesterday on a 90 km ride. Last 15 km were really hard to even pedal at all with a still bit of hilly route. Massive sweating, dizzy, noodle legs, barely had strength to stand. At home I grabbed anything that was eatable raw.
Also not funny, last few kilometers were with traffic, couldn’t concentrate.
Oh Dan, throwing or even spitting litter is poor form. -10 Points for Wiggindor
Hey guys, one of the best videos so far. Precise yet entertaining while also informative. Hats off on this one…
With all the different products why is a Coke (in a can) such a staple in each bag? Is simply a shot of flavor? Sugar? Carbonation?
Just curious.
low carb and ketosis is where it’s at! always fill your biddons with olive oil and put plenty of butter in your back pockets.
This time of year I tend to over do the miles, and under do the eating and drinking. If I bonk, or have my legs feel like they are falling off, it will just make my stronger when my training reverts to normal levels. Even in the middle of the season, I tend to under drink when training. Suffering makes you stronger. Racing is a different story.
Hit it today!!! 1st 25 miles I had a 19mph average. Last 15, 11mph……
Survival mode/gotta crawl home!!
Is there anything to do once your muscle tighten up and fatigue mid run?
but what about if your doing intermittent fasting? should you still go with it and not eat anything till lunch or??
Hi. Usually next day after a serious physical activity like all day long hiking or long distance running I’m mentally exhausted. Although my physical performance is great I think slower, my ability to learn new things is much lower, my brain is literally tired. Is there any way to prevent that?
SO…is suger good or bad…i just watched another video that said carbs and sugar are evil…….fkcu youtube
I have to agree with this as I feel totally fine consuming 150-200 cals. p/h during ultra events. Bit that’s just me G.
An interesting lecture. But, FYI, I’m a Brit and in the UK the word ‘bonking’ is one slang term for……….having sex!! Just thought you should know that!
Addendum instead of caffeine snort a line of cocaine lmfao, this is a joke dont do drugs kids
If you make it a habit to consume sugar full foods before consistent activities, is there a higher chance of diabetes?
BS….my last 5 ironmans I have done without breakfast, running under 10 hours…. burning fat as fuel…
Why don’t you more vidoes like this. You seemed to be more motivated in speaking. Good information!!
Whenever I start training for half & full Marathons, I find myself constantly going back to your vids & tips!! Thanks a bunch for putting together all these videos Sage!!
Hey man I am a mountain biker racer cross country and I’ve been racing for 4 years my weight is 200lbs and I do very well on races not longer than two hrs…. But when I race endurance races after 21/2
Great vid, but had to laugh at the title, bonking means sex in the UK. ��
In this video, you seemed to be breathing through your mouth when you speak, weren’t you?
I remember my first bonk, when i was going home after a 100km ride (my first) a nasty headwind and running out of water in the middle of bumfuck nowhere, 12 PM, in 37 degree summer heat
I BONKED so hard for the first time today. Getting home took me 2.5x times longer than it normally does. R.I.P Me Hahahaha
2:10… you didn’t just spit your litter out on the road did you?
My muscles tightened up just as you say at the 2 hour mark on a 25k race. I did it in 2 hours 11 minutes Sunday.Guess I empty my muscle sugar even though was consuming gels….after 2 hours was not enjoyable…muscles were tight did not want to move.maybe my pace was to fast for my fitness burned too much sugar?
My marathon bonk occurred in the final 2 kilometers. My legs simply didn’t want to run anymore, they just felt more tired than they ever have in my life. I spent a very good amount of the race passing people and doing what I felt I had to do to pass people, I think it just caught up to me in the end. The worst part was how clear the course felt right in the final kilometers. I finished 40km in 3:26 and finished in 3:40.
Hey Patrick, so I tried this last night… with the initial ‘panic’ phase during the first 1/2 mile then I was able to settle into a rythym with extra concentration on my breathing. Ending at 3 miles, I felt physically great… I felt as if I’d fallen on a new door into my training. BUT, here’s the side effect I experienced… following the run, I had a massive amount of burning sensation through my sinuses, almost the equivalent feeling as if I’d snorted wasabi… literally.
I ran again today, yet my sinuses felt very sensitive and so I chose to mix in a little of both methods (nose and mouth).
Can you advise on what I can do to reduce this burning in the nasal passage? I couldn’t possibly have rhinitis after one nose breathing session
[email protected] gmail.com if you have additional insight you’d like to share. Thank you!! Chris
Okay, the muscles keep the sugar for 90 minutes. How long the liver keep the sugar? How much of the sugar can supply brain?
Hey, do you know if sitting for most of the day hurts running performance?
Do you lose CO2 resistance if you have stopped training for a good amount of years or is the resistance always there the rest of your life once you have become accustomed to it?
How do you lose Stamina too? Is that due to muscle weakening or does you heart/ Lungs become weaker too? If you had very good stamina back in the day and then lose it due to inactivity can you gain it back quicker then some1 who never did or do you start from the beginning at the same level?
please note the music is distracting…thank you for your work Patrick
Dude I learn to breathe thru my nose reading the book “Breath” et al Could U make an fn effort and speak English properly. f me…
Hi Patrick. Can you do a video “How to breath for people with hypertension please?” Im loving your work and have your book. I’ve been running with my mouth closed for a little over a year now, thanks to your work. And the difference is amazing! Anyone trying be patient, you can do it! My blood pressure tends to be on the high side so I’m getting back to your breathing exercises but I thought a simple short breathing exercise video would be amazing. If you already have one can you please guide me to it? Thank you!
My 5 year old son kept nagging me to go for a ride on a windy and rainy afternoon. After an hour or so of constant begging we went on a 10 mile ride. Around half way in my son hit the wall. Poor kid cried all the way back home. ��
Can nasal breathing help with snoring and sleep apnoea? I also have a small nose and seasonal allegerie
Thank you for this video Patrick. I started making a conscious effort to nasal breathe but never fully brought that into my training. I often end up panting from mouth breathing whilst lifting weights and especially running long distance. Do you suggest to attempt to completely switch over to nasal breathing even whilst ‘out of breath’ and also breathing in and out of the nose instead of the recommended advice to breathe in through the nose and out through the mouth? All the best, Hamza
Very inspiring vid, thank you. But I’m not a runner but I’ve weight trained for over thirty years. So as long as I breath through the nose, would I hold my breath on exhalation for the hardest part of the rep?
After I follow nose breathing techniques, I have no asthma and wheezing anymore. Thanks a lot
What about inhaling through the nose and exhaling through the mouth? I mean, there must be a reason why we evolved the ability to breath in our out through the mouth.
been concentrating on this 4 weeks now. %80-%85 max H/R and hardly blow a candle out
This is probably optimal for cardio shit, but what about calisthenics, or even some weight training? I was told tho that inhaling through your nose and exhaling through your mouth is more optimal for those tasks?
Your CNS is a huge factor. Well at least for me. If it’s fried I will feel it, if it’s not primed I will too. For me Monday’s used to be the day I would go all out. You know like many Bro’s it was international chest day, then I made it deadlift day, then it was Squat Monday. However, for me over time I seen better results making Monday a primer day and do a moderate full body workout. Hit everything necessary with a good weight and good reps. Focus on mind muscle and technique, get that good pump. When I come in Tuesday its Back/chest/arms and my body feels more prepared to handle the heavy weights heavy reps and I actually respond better to the weight. Go in the next day and blast legs and only do pullups/push ups/dips for upper body so I’m not over doing it and I’m working things a different way. Rest 2 days and do a cardio focused day Saturday mixed with a detail weight day. Move fast with little breaks. Row 2k meters, run a mile on the treadmillI and ride the bike for 2 miles. I hit OHP/shoulders/arms/traps/ lower back/abs/ and calves pretty hard. I try switch up the order and routine every 90 days depending on the goal. Is this too much? Is there a point where this my hinder progress. I’ve been lifting a while and this makes me feel the best I have in years
I have asthma and it feels hard to normally breathe with my nose
Again this is not a HOW TO, this is a medical reason and anatomy and physiology lesson of WHY. Give us a HOW TO, please. Please give us an actual HOW TO session.
Jeremy Ethier and Jeff Cavaliere are the best fitness experts on YouTube ��
Tell me aboud it, i’m having it reight now. I am sitting here next to my bike in the mittle of the forrest waiting till i feel well enouf to drive further����
If I don’t have time during the day to run(9-14 miles daily) would it still be affective to get half done in the morning and then half done in the afternoon? I’m training for my first marathon in June
In my relationships, the best way to avoid bonking is to buy another bike.
Examine a horsehead. Main function of the nose is cooling! It’s an airco.
I only discovered your channel two nights ago but am feeling calmer and more relaxed due to nasal breathing. Thanks very much!��
Within two weeks I noticed I am having a much deeper sleep every night since trying to remember to nose breath during the day. I am starting to use this method now on exercise too. Does a lot for my anxiety which I’ve had all my life. Thank you Patrick from another Patrick ����
When I’m going to take a break, I tend to feel energized but after my break I have almost no energy after taking a small break. Is that normal?
Great information but please get rid of the background music. Very distracting and takes away from the importance of your message. It makes it sound like a fast food commercial. Love the nose breathing concept. Thanks for posting.
Tried this last night with a calisthenics workout and halfway though I got a very sore throat, had to switch back to mouth breathing. After that is was hard swallowing dinner. Did I strain my glottis or pharynx? Thanks for the tips
Try not to use music like this. Came here for the info and left because I can barely hear ya. Super distracting
hi, is nasal breathing applicable for other exercise also, e.g cycling, gym work etc, thanks
When you advise breathing through the nose is it both breath in and out or just breath in? Thank in advance.
2 clif bars an hour?!?! I’ll never be able to afford that. Especially after I buy my new di2!
Hay, I like your video really educational can I share it on my fan page “Wise Slim Habits”
Make a video on “how to not look like a ‘noob’ at the trials when the ‘pros’ are about”
I’m from Taiwan and I’m still reading your book in Traditional Chinese version. Your book really helps me how to breath correctly. Thank you very much.
1. Does inhaling from nose and exhaling from mouth increase Vo2 Max during Weight training, Climbing stairs or Cardio (not running), 2. Does it speeds calorie Consumption
You are telling us what to do. Or how to do. You are explaining what is happening.
Many years ago I ran the Rotterdam Marathon and at 18 miles in 1:48 and I honestly thought i was going to have the best time ever, but here lies the issue, I never trained properly nor did i eat proper before the race and it was like somebody jumped out of the crowd and beat my legs with a sledge hammer. The only way to describe how much the ‘wall’ effected my time by telling you the finish time was 3:37 rather than 2:36 2:40. I was gutted, ill, starving, dehydrated, and depressed and I have never run another marathon since but I am in training agin and hope to do one this year at some point after training properly.
hey sir what about yoga sometimes the teacher asks to exhale from the mouth sometimes inhale from the mouth too what do you suggest when doing yoga especially power yoga?
Heya Sage. I love your channel. Great coaching and advice. I’ve just got to say that I laugh every time you talk about bonking in a race. Down here in Australia, ‘bonking’ is something you do with another person when naked and in a ‘special’ relationship. Cracks me up. We say that we ‘blow up’ in a race. I’d rather bonk I reckon. Cheers. M
I like to workout after waking up before I pee. Having to pee motivates me to get out of bed & working out activates my body.
I remember my first bonk like it was yesterday….. anyway, back to cycling…..
Recently did the Mallorca 167 on 3 energy gels, big mistake!
Amazing information, but annoying background music that distracts from the message he is giving.
Hi Patrick,
I compete in MMA and am currently trying to make the switch to nasal breathing and high altitude simulation…so far so good (have already after a couple of weeks noticed improvements in cardio and composure!). I have a question relating to the format of MMA competitions; with the rounds being 5 mins with 1 min rest in between what is the best way to breathe in that one min rest interval to recover? Am I right I thinking despite the urge to rapidly breathe that I should try and slow this down and nasal breathe as much as possible? Many thanks for your insight! Its changing my game =)
Hi Patric! Very interesting all about Nasal breathing! I have been trying every day since I saw your video on London Real -fantastic information that no body worries to give to the people.. I would love to know how I should breathe while I’m doing weights lifting? Which type of breathing should I use to make my performance better-like in squats or death lifts or anything in general with body building parameters!? It will be much appreciated your advice
Keep your great work! I would like to come to see you in your workshops-but I live in Australia! Thank you
Penelope
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???
Came from a nice easy run 5 miles, breathing only by the nose all the time. Average HR 128bpm.
I try to run almost all my runs with nasal breathing.
I’ve got a question. I’m a high performance swimmer and I’d like to if I should to nasal breathing when I swim. Thanks in advance:)
I signed up for a half-marathon that’s next week. No training. How screwed am I?
How often does this need to be practiced to make it a habit in the body?
Breathing is our energy. If this energy is not efficient, we got so many troubles. Thank you sir!
I heard that you shouldnt eat stuff like gels or ‘proffessional’ energy bars on a casual ride because it lowers the boost you get when you are on an actual competition. Is that right? I mean bananas, cake or honey bread are almost as good right?
bonked on ride 100 and gels did nothing it was due to too little training,but I still think a coke and a chocolate is the best thing ive ever cured a bonk with on a ride.Not sure why even the gels didnt work.
US gal = 3.7-ish liters
UK gal = 4.5-ish liters
Just drink “the gallon” that you have or a liter every 6 hours and during the workout.
You shouldn’t be able to drink a 5th liter if you tried-that’s sleep time and leaves a clean 11-12 hour gap of no water intake.
Ketogenic / “keto” adaptation takes a week to get into due to keto flu but fat adaptation via lipo-gluco-neo-genesis (“new fat-made glucose”-no hyphens) is extremely inefficient. Keto bulking in a healthy way is extremely difficult for average and slim-built folks, so know yourself before going into it. Gallbladder and kidney problems-and serious mood/motivation issues-are not uncommon with ANY dramatic change to diet, so see a doc when changing your normal routine. And go to a dangum hospital if you start getting overwhelming sharp pains on the right side of your abdomen-don’t try to ride that out, it’s really not worth it.
After not working out for 1 2 days ( Rest Days or just wanting to take a break ) I feel Like an unproductive lazy piece of shit and think that I may lose my gains:/
I am so glad that when I started working out, I did nasal breathing because now I don’t have to make the switch and it sounds hard
It actually lasts me up to 3 days during workout for the weakening ache affect to stop;i only did 100 calf raises and squats each;30 sometimes to 50 bench presses;100 situps;30 to 50 curls but i am still bit of a beginner however it’s hard finding the best legitimate workout excersice equipment that are not plastic and crack easily with dust inside.
Any more reasons? I’m training strength 5×5 and I find the huge variation in ability on a given day too random.
My goal is finding out exactly when I’m at my strongest and most energetic at the day and do the lifting then. The difference between that and lifting when I feel out energy and lazy is more critical for progress than anything else, but its not as simple eating enough and timing it. Some days i feel weak and lazy no matter what, and other days i have this excess of power and energy which makes my current highest easy. I wanna know what causes this and utilize it!
The figures given at:44 and 3:55 (carbo loading) have been really helpful to me. I’ve been failing to CTFU for high intensity efforts. For example, I’m pretty sure my 30-min LTHR field test results have been incorrect because of low carbs. It has also caused problems for me on fast group rides. I haven’t been bonking, but I have been “burning out” fairly fast. Having objectives measure to work with helps me a lot. Thank you, GCN!
I was training hollow rock last week and I was able to hold for about a minutes, but after a week of not training, I can now find 45-50 seconds very difficult:)) Is that normal?
I Just had a day where i was feeling good before working out. Started with 6 rounds of shadowboxing and i already felt really sloppy and heavy footed. After that i started doing push ups and abs. Normally i do 5×17 push ups and 5×50 for abs. But this time i only did 5×12 for push ups and luckily i finished my ab workout. After that i normally superset biceps, back, legs and shoulders 4 sets of 10. But i felt so fucking weak that i only did biceps and shoulders. I absolutely fucking hate those days, and they always seem to happen when i have a healthy breakfast with a protein shake. When i eat grilled cheese’s with a glass of OJ i always feel amazing. Kinda weird.
Thank you so much! I’m only 12 and I have been training hard but I feel weak! Now that I have followed the instructions I’m able to lift way better!��
Thanks Jeremy, today I had a fucking breakdown because I wasn’t performing well at all and hurt my back deadlifting. I haven’t drank any water today, this explains it.
I just assume my body needs more time to recover, so I go light, rest an extra day.
My man has information for every question I have…. this dude is a goat
the very start of this video sounds like navi from ocarina of time saying “HEY!” with loads of echo
I felt so weak at my workout today as well as other days For sleep i cannnot for up to 4 or 5hrs a day blc I work longer hrs
Thanks for the insight
Well wouldn’t your body use fat as energy if your workouts lasts an hour or two?
Good sound engineering!!! Great video, thanks for the advice… I’m trying to run a 3.30 in april..
Timestampers, you guys are heroes. But y’all are not needed here. Once we hit the play button we are in for the ride.
Worst for me is over training especially when my nervous system is overloaded. You would know this is the case when all of your body is tired. Shitty feeling but with some rest you’ll be back to normal in no time.
If i drink that much of water i would be spending half of my day in the bathroom pissing
Got the bonk last on year Mallorca 312. After 170 miles my legs was refusing to move.
What the hell, 1 galon of water??? Im already feeling like passing out after 3 litres!
Damn why is this shit so complicated. Why can’t I just pick up the damn weight
so many videos from FOD Cannop cycle centre, but I always miss you guys out there.
I find that nasal breathing is better for low to medium heart rates. But I think for high heart rates, mouth breathing could be ideal. Correct me if I am wrong.
Carbs= Kilojoule= Energy
You eat less, you get less energy, you get less energy, your body gets physiologically and physically weaker.
eat carbs, count your consumption tho
Women is pronounced like this: 1) Wom=’whim’ (as in a whim & a wish).
2) en=in.
Hiiiii gys I love your videos SO MUCH and I have recently got a new bike a giant trance 2 ltd.
And my question is if I could go on trail with it because it has got only 140 mm front travel……??
But if i didn’t sleep enough, after I work up i feel very tired in the early times but after several hours later i’m good to work.
Drink at least 2 liters of water a day. This will make you eat less because you feel fuller and perform better
how to fix: stop fapping, its that simple. Take the advice and close this video.
What shorts and compression leggings (I think that’s what they’re called?) are you wearing? Can you give links/names?
i think working out late in the day is most beneficial.. i work out at 6 done by 7 slam my pwo shake, go home and shower and then eat dinner, then go to bed. i believe the sooner you get rest after working out the better..
Dude, that music in the background sounds like it should be in an early 90s gay porno video
Never ingest caffeine before cardio. You’ll tire out and it will be much harder to breathe. I’m a long distance runner and I sometimes run 10 to 12 miles straight on the treadmill. The most difficult of the runs came from when I drank coffee before my run.
What about when you breath out? Is it the same thing breathing in with the nose and then out with the mouth?
Watching this after a disappointing day at the gym? Yeah me too
I depit medjool dates in a baggie for my rides, a lot of quality carbs along with nutrients, and many other great things about them. Beets in the diet for cardio, and health period is one of the best things in the world. Crazy amounts of oxygen in the blood from them. Check out Nutritionfacts.org YouTube channel by Dr. Greger for all scientific studies he shows on all the different types of foods out there.
I definitely felt weaker than usual today! Tuesday I felt great and was able to perform well! Than here on Thursday day I felt sluggish and tired. I probably over trained on Tuesday cuz I worked out twice that day with only about a 2 hour rest than I was right back to the weights. I also only got about 3 hours of sleep on Wednesday
Great video seriously but your arms are SARMS! So that helps out 90% of your weakness issues too
The sleep is part is very true. There was this time where my school is overloading us with paperworks making me not get enough sleep for 2 weeks. And in the middle of 2 weeks, I went to the gym twice and I couldn’t even finish a single set properly. I wento home halfway my program, my body couldn’t take it anymore.
My problem with drinking lots of water is that I pee l like literally every 5-10 minutes.
trying to get into mountain biking and want to know what as I good bike that is under $1000 (will be just trail riding) also is it worth it to get a used bike off a sight like Craigslist or other sight were people sell things
Crazy how much everything can effect your workout… I fell asleep at 5 last night and barely ate today. I feel so damn week today and could barely lift
0:50 hydration
1 liter Befre workout
And 1 liter during (regardless of how much you’ve had before )
2:12 sleep
Don’t do workout in evening after a bunch of other stuff
3:20 if sleep deprived can also try caffeine before workout
3:30 food intake
ESP carbs
Bonk is a colloquial term for sex in New Zealand so I was quite confused when I saw this vid come up… Most people call it hitting the wall
I was easily benching 180 for 5 sets of 6, but then came this week and I could barely hit 4 reps on my first set. That’s a big difference. Is this still normal?
BTW, the song in the background is: Lakey Inspired the Process
If anyone was looking for this song
Simple to understand but highly effective video..I m glad i have subscribed this channel..
I hit the wall last weekend.
I wanted to sit on the side of the road and cry, but dreaming of food I managed to get home.
Thank you Sage! Great improvement of the video as some used to be too long. We are all busy, and this was short and to the point.:). Take care.
I watched this video because all of a sudden I couldn’t do a number of push ups.
on my weaker days i just reduce the weight by a little and get the work out in. I am weaker on days if i had sex the previous night or if i didnt get more than 5 hours consistent sleep. You dont always have to improve. i measure myself on my stronger days to see where i am
i just worked my ass off at the gym and feel like shit i dont know what to do
I’ve been practising the breath-holds and nose-breathing while exercising (HIIT and running) for the past 2/3 weeks, and at an 8km race two days ago I could sustain nose-breathing for the whole race with a heartbeat at +190-200bpm without difficulties! Truly amazing!
Dear Patrick, I wonder, can we overdo it with the breath-holds? (maybe with the blood pH balance?)
Thanks for your work! I can’t wait for the results in the future weeks…
I have a question. When i train, let’s say i do biceps training. And i go through my sets i am frustrated, as there is no muscle pain. I simply come to a point, where i can’t do one more rep. Is something wrong with me? I am a total beginner, earlier i did feel pain and growth but i made a break from excercising and now after i came back i feel this way.
water water water water lots�� sleep sleep sleep sleep lots��
Patrick, thank you so much for making this information available. I am an ultramarathoner and will absolutely incorporate this into my training to improve oxygenation levels. Have you heard of the postural restoration institute? Their work is very in line with yours and aims to restore diaphragmatic breathing by countering the asymmetrical structures in the human body (namely the larger right diaphragm) by with nasal breathing, improved sensory inputs from muscles, etc. Here is a link that explains PRI if you are intersted: https://pritrainer.com/what-is-postural-restoration-2/
thanks jeff for the wonderful update.. i am attempting la ultra and due to acclimitization issues the absorption is really going to much less.. wanted to know running at what heart rate ensures that you are using more fats than carbohydrates
At 2:03, the glycogen gets higher and higher much faster, even in trained athletes. Much like a logarithmic scale, not almost linear, as you present it. e.g. an Aeroscan graph showing the fat vs. glycogen consumption http://relaunch3.bewegungsschmiede.de/images/pictures/layoutpic/contentpic/aeroscan_bewegungsschmiede_beispiel_mzp-3.png?w=768
Thanks for this Coach Jeff! As always, you break it down so well for the average runner.
take 5 gingerbread butter than slice a banana and put it on the gingerbread add some brown sugar as topping there a lean fat free but a pack full of carbohydrates, than a good black coffee with 30 min pre prior for your ride drink a carbohydrate drink during the ride see you drink plenty enough amount carbohydrate drink and eat a energy bar or oat bar (for the hunger) in the 1 hour mark of your ride and stay in your lv 4-5 heart rate mode
But the anti carb freaks told me that all I need to do is force my body to burn fat and needing carbs is a myth.
Did a 63k race this weekend and completely hit the wall after 50k. Too bad I didn’t watch this video before. Still did my best result ever even though I lost over 20 mins on the last 10 k. Thanks for the great videos guys!
I came for couples bonking, very disappointed lol ����������
Really got into porridge during my last England & Scotland visit. Miss the trails there…
Two of them CLIF bars an hour?! Jeez. Maybe I should give motorcycle enduros another go-I thought you were supposed to go 5 hours without eating and spend 4 of them in tears. This could be a game changer!
Hello gmbn, I have a serious question how to prevent vomiting during ride? also my stomach feel cold, is that normal?
I have a road bike but use it more for moving thru the City, about 15km a day divided into short rides.
I had never seen Gels in any store here in Mexico City but yesterday I found a store that sells them but I think they’re a bit expensive, about 2 dollars each doing the conversion from Mexican Pesos.
My question is, how much do Gels cost where you buy them, guys?
The question is also open to anyone, It would be nice to get more data.
As I’m still learing English, I had to look up “bonking”, so yeah, guess the rest of the story…
I don’t eat at all for like 18 up to 20 hrs before races. I do fasting everyday even before races. I also don’t eat carbs or sugar at all. I run on fat. So I never hit any walls as my body, my muscles and my brain use fat to keep going. If I run out fat from food then it will use my body fat. I get my best results when I run fasted and running on fats. I highly recommend it.
Instead of fancy gels and such why not just take some normal food? That’s why I do.
Any idea on why my left arm somehow got stronger then my right arm and my right arm got weaker even though I’m right hand dominant
You already did a video on this. Stop making videos with different titles on the exact same topic!
Video Suggestion: How to film yourself and your buddy in the trails using one or two action cams.
Really love your Tips&Tricks videos. They’re always helpful. Keep going on with the good work
I love a good energy gel, Infact I think it’s the only reason I go riding.
Have had this a little today…despite a bowl of porridge. Went to Forest of Dean, and not being very fit, just felt that [after about 2.5hrs] my muscles were lacking, and was fantasising about food. Luckily my son had some flapjack and told me it was ok to walk uphill….and then said ”enough for today” after about 4 hours. He was right.
So you want us to stop bonking, yet you repeatedly show us photos of cake? CMON GUYS!!
GMBN I really want to jump and I am trying to learn to manual but I try really hard to use my weight but my wheel goes up a bit and then flies back down what do I do?
I bonked trying to climb Mt Buller Rd, Australia. It’s a horrible feeling
Best tip: become a high carb low fat vegan. The energy is insane.
I find a double cheese burger with extra bacon or a pepperoni pizza brings me back to life, and chase it down with a non-carbonated lemonade Rock Star
I dunno about everyone else, but I prefer to stay away from eating on rides unless I’m racing or going on a massive ride.
Thats why i dont train often. to avoid overtraining. is better workout every 2 o3 weeks than every week.
love it that you make a running gag out of the scotty-cake thing
Hey Patrick!
I got asthma and while im jogging i tried breathing through my nose and it feels much better than breathing with my mouth but i dont know the proper way to breathe when im jogging with asthma, currently im breathing at a pretty fast rate because it feels like my body needs the air but i dont know if thats correct.
Thank you in advance:)
I like how you use proper research and investigations done by professionals in your videos, not just something your mate told you at the gym
you guys always push processed carbs. why is this?
this is not profesional at all.
every video, processed foods.
how can this be any good for you at all?
why not do a 3000 calory bananna smoothy and add dates?
instead of empty water just blend dates with water and be good to go the entire time.
all the processed corporate products are just nasty and unprofesional.
i can understand gels in a worst case senerio during a race
but never any other time.
seems to me this channel is heavily dominated with bad eating habits featuring poor quality corporate products.
very very poor.
bannana and dates for the gold everytime.
processed is trash
I completely bonked out at the Sea Otter Classic Enduro last week. I ended up having to drive there the day of the race. Woke up and drove 4 hours and forgot to eat a good breakfast and before I knew it race time came and I was out of juice. I was so mad at myself during the race.. All i can say is at least I didnt get DNF
Everyone is different, do what works best for you. When you ride a bike you can eat whatever you want, I am always hungry. If you bonk, then you didn’t plan ahead.
Hope you get this, big confusion these days on running on n Keto relying on fats and not carbos or gels etc, can you give me any advice in this regard? Thanks Courtney (Previous Comrades runner green Number 809 )
Stick to the ride you planned? That’s not mountain biking! That tip should have been:Bring extra food in case you see a tempting trail and want to take it.
I agree about the sleep, but I was surprised and impressed that you mentioned water and carbs. Up until now I thought working out was about getting enough protein. I always thought that this hydration and carbohydrate issue was for runners and other endurance athletes (“Pasta parties” the day before a big run). Thank you for making me better informed.
Can you do a video on how start on a race because i track stand then go but i get told to push off with one foot and then into the pedals but i find that less effective #askgmbn
I learned this lesson the hard way: big ride with dudes who are way more fit than me. Thirty miles into the ride and I’m bonking so hard that I can’t even remember the last five miles we rode. Apparently my eyes were closed on the fire road uphills and I was totally unresponsive to being yelled at or smacked in the helmet whenever I went the wrong way xD
Lack of sleep: ✓ Working out later in day on lack of sleep: ✓.
Result?: I literally had to cut my workout short because I just couldn’t stay awake and couldn’t handle it, even with the pre-workout I felt completely weak!!! Fuck!!!!!!
Bonked once on the way back from 3 days of camping and hill walking at Barrisdale Bay (Absolute middle of nowhere!) north of Fort William. All me and my m8 had left was a tin of salmon… I hate salmon and have hated it more ever since inhaled a cake when we finally got back to the car. I always carry a range of tasty bars and some gels with me now no matter what size of ride I go on. Also a pack of dextrose tablets in my first aid kit for big days out, overnight bike rides to bothies and if I take groups out.
If you marinate some home-made jerky with added honey, then add some more honey and an extra layer of a mild spice before you throw it in the dehydrator, you create a pretty good snack that kills your hunger, so if you do bonk it’s not as severe because there is something in your belly providing some low level of sugar and protein. Have some right before your ride.
Can’t believe they didn’t include a hydration pack (camelback company is not good). They help so much on my hare scramble dirt bike races. Helps so much to have a water supply right at your lips
that’s was such an amazing video. It was put together very well
You forgot to mention fresh sweet juicy fruit.
Except for a bit more difficult transport, since it generally contains a lot of water and is thus big and heavy. But nothing recharges me better than a kilo of papaya (about 110g of carbs) or mango (150g carbs) on the halfway:)
oh boy… i am going to race a 24h race in september… i am going to ride in a 4 man strong group where 2 of them are top level xc riders they even got second last year in the german nationals… they asked me to participate because they belive that i am in the right age and have the right amount of energy and power on the pedals, i do think that chasing them down on a 160mm enduro bike gave them a chil thru their spines… i barley have ever hit the wall and even when i rode 120km last week it felt totaly ok… but how do you actually know that youre ready for a 24 h race?. i feel that i am going to totaly fail my first training day with them… what can i do to prevent bonking on stress?
Just drink water. If going for longer ride, start drinking water few days earlier. And keep drinking water all the way through ride. (same as while walking long distances)
Well said. Hope to hear you on the Rich Roll Podcast again. Many thanks Tim!
I’ve been doing mindful breathing for 10 years BUT I did not do nasal breathing. Now I know all the benefits and it is helping me relax and sleep better. Last night I used 3 inch strips of scotch tape over my mouth to make sure I only breathed from my nose…and it was a fantastic sleep experience. It’s been rare for me to say that over the past 3 years.
fig rolls are a great source of carbs. 60g per 100g and taste much better than gels and lots cheaper too!
Chocolate cake?! Hell yeah! I’d KILL to have a series of bakeries/cafes interspersed throughout the backcountry. Yes, it’s completely bonkers/impractical, but I’ll be damned if desserts & pastries aren’t EXACTLY what I’m craving after riding fire roads and singletrack all day in the backcountry.
Tell me about the “BONK” i have it reight now. I am a mountainbiker and roady and i am on a mountainbiketrip reight now. and i ran out of energy. Now i am sitting here next to my bike in the middel of the forrest waiting till i feel well enoug to drive further����
I’ve bonked. Totally sucks. And if your 20 miles from civilization and riding alone and keep going despite the bonk, you get to the point where you begin to pass out. Been there. Scary. Always carry high calorie stuff just in case you need the fuel to get you home on the epic rides.
Scott is becoming very good on screen! Thanks for the nice video:)
GMBN, should I be drinking water or isotonic drinks after having gels?
hey gmbn, I’m trying to start mountain biking. how much money should i spend on a new bike.