“Bonking” is a commonly used word bikers pick up from their book of mountain biking jargon. Many throw this word around lightly but those who have experienced a “true bonk” know exactly how bad it can get and how hard it can be to recover from it. What exactly is a “bonk” in mountain biking and how can you avoid it?

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What is “Bonking”?

Many mountain bikers use the term “bonk” to describe a feeling of energy shortage and leg cramps. But that’s not all there is to it. A “true bonk” is the complete inability to continue cycling accompanied by a feeling of nausea, physical weakness, poor coordination, and an overall awful feeling. It is often preceded by worsening symptoms.

Bonking is exercise-induced hypoglycemia or low blood sugar. It is mainly caused by excessive energy expenditure or when you have completely used up all your energy supplies from going too hard or riding for too long.

What does it feel like?

You may feel dizzy or light-headed, shake, sweat a lot, and feel weak and tired after a bonk. Heart palpitations and hunger are also likely to result after a bonk. You may also feel anxious, irritable, confused, and emotional after bonking as the brain burns glucose as well. Bonking can lead to a coma at its most extreme, which is why it is so vital that you keep your body in good condition, learn what it needs to function properly, and avoid bonking.

What to do if you Bonk

You must eat some simple carbs right away if you feel a bonk coming on so that your blood glucose levels will start rising again. Sugar, jam sandwiches, sugar cubes, jelly beans, and energy gels are simple carbohydrates. As described earlier, energy bars are the best type of complex carbs to avoid at this time since they take much longer to digest into glucose. Ingestion of simple carbs will allow you to keep cycling even if you detect that you are about to bonk. The important thing is not to ride again until you have recovered a bit more, or you may be showing more severe symptoms.

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How to Prevent Bonking

The best way to avoid bonking when cycling is to figure out your consumption rate. Each body consumes energy differently so you can’t simply pattern your diet with that of another biker. Learn what is your carbohydrate and caloric intake requirement as well as your tolerance for food when biking. Make sure to keep hydration, such as electrolyte drinks, in the equation as you plan your diet.

The Solution

If somehow you still found yourself in a bonking situation even after following preventive measures, remember that the solution is food and drinks. It might be hard to intake anything when you feel very nauseated despite how desperate your body is for fuel. Ingest liquids along with your food to counter this effect. Don’t be afraid to ask your squad for a ride home as bonking is a serious event where your safe recovery must be prioritized.

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