Morning. I am so miserable that it is Monday — my weekends just seem to slip away!
I had a nice bowl of oatmeal to console me:
I don’t normally enjoy raspberries, but I think they work so well in oatmeal because they just melt right in.
My oatmeal contained:
- 1/2 cup oatmeal
- 1/2 cup water
- 1/2 cup milk
- 1 banana
- Toppings: raspberries, almonds, flax
I’m slowly making my way through Bicycling Magazine and there was an interested article called Never Bonk. FYI -"bonking" means "hitting the wall" or running out of fuel and having a mind/body freakout. I’ve only bonked once during my 15.4-mile trail race and it was NOT an experience I would like to repeat on my bike. Here are some tips to never bonking that can be applied to all types of exercise:
- Tip: Keep up with sweat loss – mostly. Replace about 75% of your sweet loss during a long bike ride. To determine your sweat rate, weigh yourself before an after a one-hour ride and add the difference (in ounces) to the amount of ounces of water you drank. That’s how many ounces of water you need per hour.
- Tip: Top off as you go. You don’t need to guzzle gallons of water before your workout; just drink about 16 oz. an hour or two beforehand.
- Tip: Caffeine actually improves carb burning: Many people think caffeine is a diuretic; however, studies have shown that caffeine lowers your rate of perceived exertion and improves your strength.
- Tip: Eat a little protein – but just a little. You don’t need a sports drink that is supplemented with water if you are already eating real food on a very long bike ride. Recent shows that riders drinking carb-only beverages rode just as well as cyclists drinking carb-protein beverages (both did better than cyclists who were not eating goo and just drinking water – duh!).
- Tip: Drink water all day, every day – not just during exercise. Research shows that 1/2 of cyclists begin the ride dehydrated, so drink up!
Have you ever bonked? What are your tips for avoiding a bonk?
Interesting. I’m primarily a runner, and bonking is definitely an issue in marathons.
I’m wondering about caffeine. You say most people think it’s a diuretic. It is, right? That’s my problem. I want the energy gains it can provide, but not the bathroom stops. I don’t know how people drink coffee before marathons!