Bonk! - Triathlon Week

hmullett · 05-26-2006, 05:27 PM

I just experienced my first official Bonk in my ironman training regiman. Two days ago, I ran an 8 mile time trial (kicked butt at 8:15-8:30 per mile) and then three hours later did a 25 mile bike on the big ring. The next morning, I was scheduled for a 14 mile run. So, I ate a light breakfast thinking that I would run within the next hour. I dropped my kids off at school and then got sidetracked picking up shorts for one of my kids. So, I didn't get out for my run until 2 hours after a lite bkfst. I started out on my run feeling stiff and a little sore from the previous day's workout, but I figured it'd work itself out. Mile 10, I hit the wall. I lost all energy and slowed to a walk. I was also shaky and a little dizzy. I had been hydrating with Cytomax and water. I finally made it home and proceeded to drink ALOT of orange juice, which got my shaking under control. I didn't feel good the rest of the day, and led to a missed pool workout today.

Has this happened to anyone else? The weather was about 82 F and muggy. I think maybe breakfast timing was off, and maybe too light (yogurt and granola).

Heather

sfricks · 05-27-2006, 09:25 AM

Hi IM,
You probably bonked but I wouldn't put de-hydration out of the question either. Make sure you're hydrating properly before all of your workouts. The simple method is to make sure you're urine is pale yellow to clear.

Back to bonking... You won't bonk because you missing breakfast. I almost never eat before my workouts, even Century bikes. "Bonking" refers to the depletion of glycogen stores from the muscles. If you bonked, it's because you burned a significant portion of your muscle glycogen and didn't replace it sufficiently long before your run started. Muscle glycogen cannot be fully replaced in one meal. It's gatherd and stored over hours and sometimes days. This is referred to as carbo loading.

Here's what I would recommend:
1) Make sure you're sufficiently hydrated before every major workout. If you're not, skip it. You'll do more damage than any benefit you might get from it. Remember, fitness gains are made through "supercompensation" or "stress and recover". If you're not hydrated or have insufficient rest, your body cannot recover and therefore cannot "compensate" and get stronger/faster.
2) Make sure you begin your carb/protien intake within 15 minutes after hard workouts and continue to carbo load to top off fuel stores for the next workout.
3) While training for an Ironman, DO NOT DIET. Your calorie needs are significantly greater. Dieting will inhibit your workouts and prevent you from making progress as quickly. You're weight should be remaining steady. If you're losing weight, you're "backing up" on your fitness. See note on supercompensation.

Heather, try this. After workous, sip your favorite sports drink, mixed with a protien powder for 30 minutes to 1 hour afterwards. This may actually improve your subsequent workouts. Good luck!!!

hmullett · 05-28-2006, 10:19 AM

Scott,
Thanks for the advice. I've been really careful with nutrition and hydration. I had just never bonked before and I think it also, like you said, could have been partly dehydration. I guess I'll just have to be more dilligent.

Heather