QUESTION: I’ve started doing long rides to build a base for ultra-distance racing when it starts back up. But I tend to bonk after three or four hours because I forget to eat and drink enough. Any ideas? — Peter S.
RBR REPLIES: It’s crucial to stay fed and hydrated on long rides. When you don’t, you bonk — you run out of glycogen for your muscles and blood glucose for your brain. The result isn’t pretty.
To help you remember to take in food and fluids at a steady rate, you can use a cheap sports watch with a countdown alarm. Many Garmin bike computers or watches will also allow you to set a recurring alarm. Set it to beep every 15 minutes. Then, take a bite of food and a couple of big swallows.
On a long ride, you should consume the equivalent of one energy bar per hour, along with a bottle of sports drink. This supplies about 300 calories — the per-hour average that should keep you going strong throughout the ride.
Eat and drink this way even if you have a hearty breakfast before the start. You won’t feel hungry in the first hour or two, but you must start eating. It’s the best way to ensure enough energy for a strong finish.
I know the mileage points on my long rides, and experience has taught me how much to eat, so I know when I get to a given point it’s time to eat. I carry fig bars to eat on the bike so when I get to an “eat point” I pull the baggie out of my jersey pocket and scarf a couple. I know how many calories I need to eat, so if the route changes I just do the math while riding to know where the next “snack point.” If I wait until I get hungry, I would definitely not eat enough until it was way too late in the ride. I’ve run out of steam a few times and that has been an experience I never want to repeat.
Early in my randonneuring career I frequently forgot to eat and drink for way too long. Then I learned a trick from the veteran randonneur, Ken Bonner. He had mounted a cheap Timex watch to the side of his helmet. Brilliant! I preset mine to 20 minute intervals. As it is on the helmet I can easily hear it over road noise.
Interesting, when I’m riding in a group how many other riders seem to reach for their water bottle or food everytime I do!!!.