How do I stop cycling bonking?

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If you’re trying to stop cycling bonking, fueling strategically before and during your ride can be the difference between setting a new PR and crashing midway through. Here’s when and what you should eat to stop cycling bonking:

2-4 hours before: Eat a full, carbohydrate-rich meal 2-4 hours before your ride, preferably one that contains complex carbohydrates, lean protein, and healthy fat. Eating carbohydrates before a workout helps top off glycogen stores and provides readily-available fuel for working muscles when you get on the bike [1].
15-30 minutes before: Have a small snack that consists mostly of easily digestible carbohydrates that are low in fiber, protein and fat. Some good options include a banana, 8-ounces of a sports drink, or an energy gel [1].
During: If you’ll be on the bike 90 minutes or more, aim to consume 10-20 grams of carbohydrates and 4-ounces of electrolyte-enhanced fluids every 20 minutes (for a total of 30-60 g/carbs and 12-ounces fluid/hour) to keep energy and hydration levels up [1, 2,3].

How do I stop cycling bonking?

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