How To AVOID BONKING
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- čas přidán 23. 01. 2024
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I never bonk sitting on the Chesterfield
Only when getting off it?
😂😂😂😂😂🛋️👊
So, your advocating sitting on the chesterfield?@@ChrisHornerCycling
@@robertm1552
Only need to get off the Chesterfield for a natural break.😄😄
😂😂😂 so you have food in your back pocket sitting? Personally if I don't fuel regularly I bonk on that chesterfield.
Hey Chris, super interested in your non-interval training philosophy. Maybe an episode dedicated to that, with a deeper dive on what you'd advise for non-pro to do, what a typical training block would look like etc you know, the juicy stuff ^^ cheers mate
Extremely useful info Chris, thanks as always🙏
As always, great video, great info, looking forward to more!
Bonked badly on a group ride yesterday. Good timing on your video today. Great useful information, Chris!! Thanks!
Always excellent advice! Thanks!!!
Thank you Chris Good to see you.😊
Thanks 👊👊
Really look forward to this time of year when you start sharing videos with us! The season is near....
Ditto!
It’s almost go time. Glad you are enjoying the channel. 👊👊👊👊👊👊👊👊🦋
@@ChrisHornerCycling 😎🤙
Love your stuff. You aways bring it down to earth for me.... The Cycling Industry really make you feel like your instincts are aways wrong.
Thanks for sharing your thoughts
Hey Chris, welcome back. Great video on fueling for a ride. I've bonked twice in my career. The first time I was maybe 20 years old and I didn't know what hit me. Luckily my ride buddy knew and he got a Coke into me and brought me back. Second time was 20 years later and hit me like a truck. I actually fell asleep for an hour to recover. I limped home 12 miles. After that second time I swore it would never happen again and it hasn't. I always carry an extra emergency gel and carefully monitor my intake during a ride. Bonking sucks. Don't let it happen to you, kids.
Exactly. 👊👊
Very helpful Chris
I needed to hear this decades ago!
I just looked at my first 50k trail ultra nutrition plan - I ate less than half of what I needed. The myth that we can't absorb that much has done a lot of harm.
Exactly. It’s ridiculous how little most will eat during big training and racing events. 😱👍
Yep also suffered way more than I should have at times over the years but lesson learned thanks Chris
@@ChrisHornerCycling so true, I remember back in the 1980s early 90s we raced on a sandwich and some water maybe a banana, that was it. We were never told about nutrition at the club, you had to talk to people or read a book on this stuff by yourself.
Top video, great insight
Watching this 1 hr after finishing my 100 mile ride here in the Philippines. After a 700 calorie breakfast, started with 1 bottle of Maurten 320, 1 bottle of Coke (20oz), brought along 2 Clif Bars and 3 gels. Stopped twice for water refill and finished strong (for me) in 100 degree temps. Only lost 3.5 lbs during the ride.
The Coke here is made with cane sugar, and does seems to taste slightly better.
Calorie intake needs to be balanced against your power output, not your size or perceived effort. Somebody with a 400 w FTP needs a lot more energy intake than someone with an FTP of 200 w, when riding at FTP. As I get older (64), I have noticed that a reduction in power output has 2 (somewhat) positive effects - I need less food and I generate less heat (power), so I burn less and sweat less for the same perceived effort.
Fantastic advice! I rode too many years without understanding nutrition properly. But see I still need to get more calories in before and during rides. Keep the great vids coming!
👊👊
Great info!
Great information.👍
Thank you very much Chris
👊👊
The basics are there for a reason...not following what you're fueling your body with is a formula for disaster. Never let the tank run empty. Thanks, Chris.
Great video, thanks
Sorry to see you inside, but as ever good to see you and your shirts.
👔😜👊👊👊👊
I do lots of long gravel rides and recently been having more issues with bonking. I never put much thought into electrolytes my drink but I’ll take your advice and give it a try. Excited to see if this helps.
Good information!
I'd love to hear more of your training advice. Back in the day I used to really screw myself over by only taking in about 200 calories per hour because people would say the max you can absorb was 200-300. I was into things like double centuries, which were always a struggle and I bought into the idea of suffering. These days I eat a lot more and have a lot more fun. It hasn't made me fat, either, I don't feel so hungry after the ride.
Exactly. In days past I was told many crazy stories about why you shouldn’t eat. Thanks for the comment. 😱👍
A cycling buddy of mine who knew Chris really well and went on training rides with him in his formative SD days, told me that when Chris really needed to slim down fast, he would do 100 mi rides and chew on nicotine gum to stave off any gnawing hunger pangs 😮 Obviously wouldn't work well for recreational MAMILs.
As a bike racer, pre race or pre hard ride is a regular powerbar and a 12oz regular coke. Coca Cola got me through all of my Ironman runs. Every single aid station I grabbed a coke. I will still get one at a gas station or something on long rides. That quick shot of high fructose corn syrup is a life saver.
Ima start filling my second bottle with just coke next time I do my century ride.
Life saver 👊👊💪🥤
Flat coke FTW 🙂👍🏻
Nothing like a Mexicola!
Isn’t it the sugar and calories that you need? Why do you need High Fructose Corn Syrup?
I've been doing the Snickers and Coke combo for years now, lol. I'm thinking way back then I was probably bonking and whatever reason I did this combo, it worked for me and it still does for me to this day. Weird thing the only time I eat Snickers bars is when I'm out riding. I don't crave them otherwise.
Payday bars work for me! 😂
Same here for me. Never at home but love them out on the training rides. Coke I can do 24/7. 😂👊👊🍫
Thank you Chris
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Chris definitely rode intervals but what he means is that he didn’t ride structured intervals. He did it through different types of rides. Crits are a great interval ( non structured) training session as long as you get in with the right group and ride aggressively. Same with long group rides where you pull through and ride hard. The key is to train all the “zones” and that can be done without starring at a computer during your ride.
Awesome info that so many people get wrong. Great stuff Chris.
👊👊
Thanks for the informative video. As a newer cyclist, the calorie counts seem spot on, except I usually am eating too light on the bike and make up too much later, so I will try to reverse that. Look forward to hearing how you made race weight, particularly those last few pounds, and I'm also curious how much weight fluctuation you tolerated in the off season.
Hi Chris, thanks for the information. By way of reply, you know my coach - Len Pettyjohn - and yes, he has me do intervals. He also gives me *a lot* of fueling and hydration advice, how to get to it on the bike, and when. A huge help!
To ease the intake of coke we used to used to shake the bottles beforehand to get the carbonate out of it. It's easier to drink then on the bike.
Tadej said on stage 17, that he ate too much, and his body couldn't burn it, most people thought he didn't eat enough, did you ever eat too much, and have problems during a stage?
Thanks didn’t know this.
Never did I have that happen to me longer then just a brief moment or possibly one early into the first climb but never the whole stage or any where near that length of time. I heard him say that also and I still don’t believe that was the problem. But during my twenties I thought many things that I found out later were completely wrong. 🤔👍
@@ChrisHornerCycling 👊
Thank you Chris, i definitely need to take your advice here. there's another penalty i think when you diet _during_ the ride, and that's the post-workout binge: you're so hungry, you order the super burrito with cream, cheese and guac instead of being more prudent and getting proper nutrition back home in the kitchen. not gonna lie, i have purposefully bonked just for the sheer enjoyment of that super burrito (-: but i know it's not The Way.
i'm no longer competitive but i'm super curious about your thoughts on intervals, and why you didn't structure your training around them. i'm from the generation that used Eddie B's book to set up my plans...it worked pretty well for me through the '90s before power meters, etc. IIRC, he had some interval style training, it probably wasn't as structured as what might be littering aspiring rider's workout spreadsheets, tho, LOL.
Anyway, super stoked for your hot takes on 2024 racing. gonna be an amazing year of racing and i'm looking forward to hearing from you on youboob!
Glad to have you back 👍😎👊 Snickers for the win!
🍫🥤👊😎🧸
I learnd these feeding points from the Eddy B training manual published in the 80s. I think he was Gregs coach for a while as he came up through the ranks. Thanks for this video Chris, it takes me back to when i raced.
Yes, Eddie B had a role in the early days of Greg's development. I had the privilege of attending a day-long seminar conducted by Dr. Burke and Eddie B in '83 in Northern Virginia and Eddie B presented a slide show, using a projector and 35mm photo slides, and there were photos of Greg, whom Eddie B. called LeMonster. 😀
Yes. He was Greg’s coach for a time. 👊👊
@@robbchastain3036 yes. The “atom bottle”
One of Greg Lemond’s books gets a bit into his training, which was a derivative of Dr Paul Koechli’s periodized training plan from the mid 80s.
Proper training, rest and diet make a huge difference
True that 👊💪
I NEVER eat when I ride - 5h or even 6h rides - I NEVER eat - drink yes - usually 3L with two bottles - I ONLY drink heavily water-downed fruit juice - the best I have found to drink is Juicy Water Lemons and Limes - pre-ride I rarely eat - post-ride I eat big bowl-o-oatmeal - works for me over past decade - I have NEVER bonked - my body is acclimatized to this - I never feel hungry - MOST of the "ride food" is empty calories and JUNK - all of that "sports drinks and sports bars etc" - it is ALL garbage IN - no thanks - since January 1st I have 771KM and 13402M - I ride 3 times a week - I have NEVER eaten once over that distance - no cafe stops - no stopping at all
Im a runner and I was crushing my marathon and then bonked at 21 miles in and I've been thinking over the last few weeks that it was bc I didn't eat smart. This video is a great help for me. Thank you, Chris.
I would imagine that most runners can’t get the same calories in as a cyclist because of the running effort seems to be higher thru out the event. 🤔👊👊
@@ChrisHornerCycling Depends upon your training and nutrition. After doing long days of cycling & running, I could eat anything while running. Only limiting issue was keeping my electrolyte balance correct. Finally figured that out by researching salt stick capsules. After about 7 or so hours my stomach would not empty. Taking 3 to 4 salt stick capsules per hour resolved that issue.
This is the whole craze these days with Visma et all having it perfected, being fuelled at any time during a ride allows you to maintain the high intensities, it also allows you to not bulk up and eat like crazy before your ride. The foods Chris’s uses are the old school affordable foods you can get anywhere but the current racers use gels and other even more concentrated stuff.
Sneakers also has protein in it. Almost as much as a "pro nutrition" branded bar that costs 4 times.
you mean if I eat my sneakers I can get protein?
@@seanmccuen6970Sneaky protein!
It’s a complete meal. 😜👊
Big thing for me is potassium after long bike rides to avoid leg and back cramps at night, wish I’d have figured that out in my 20’s. Chris is right about protein shakes during long bike rides, I’d get half way through the season and my quads would be dissolving from lack of protein on the ride if I didn’t carry an bottle with protein.
Snickers bars and Arizona ice teas at gas stations were my go-tos during long urban rides. And absolutely, any ride around 1.5-2hrs and I really don't need on-bike nutrition. But rides above that, really need to remember to nibble during.
I remember Lemond while recounting his 1989 World Championship win he reported he was revived late in the race with a decarbonated can of coke in his feed bag.
Decarbonated coke was popular back in the day. I like my coke straight up from the can or bottle untouched. But I’m a coke snob. 😋👊😂🥤
If you never did intervals, what was a "workout day" like for you, vs a regular old endurance ride?
That video is coming. 👊👊
Probably impossible to find in the US but you probably want to avoid cokes sweetened with high fructose corn syrup. There are a couple of sites that make Dr Pepper with real sugar in the US. Having said that, I don’t drink soft drinks. 🤷♂️
The sweeteners never seemed to bother me. 💪🥤
The two hour thing was very useful. Any tips on pre-ride routine such as stretching, etc for us old buzzards, like 20 years your senior? 😳
A buddy of mine ran into you in the San Diego backcountry while he was on a training ride and you bought him a Coke. You're a local legend!
Protein is important, but it is only third choice after carbs and lipids if one needs calories.
2 Questions Chris: What did your dentist say about your teeth? And more seriously, did you ever feel any adverse effects from drinking carbonated drinks during training/racing? My limited experience is that the CO2 intake reduces the VO2, or at least I feel less able to breathe and perform after ingesting sprite. Based on your advice, I take it you've not experienced this.
I’m still agog that you never did intervals. I raced for 15 years and there is no way I could have ever competed without those workouts.
As a former health nut I would NEVER consume Cococola. However, recently on my first 200km ride, I was struggling 3/4 of the way round. I ate a snack bar and was given a coke. I was turbocharged and my pace significantly picked up!
Hey Chris , are you planning on doing a video about GCN+ closing shop AND/OR how are you planning to watch the races this year ?
I suspect GCN+ will be back as a higher-priced service, yet still great value, before the season starts in Europe. New ownership brings changes and clearly changes are happening at GCN and I found that out with the sudden cessation of my membership in the 15-dollar per month GCN Club which sent its members a colorful pair of Italian-made socks each month. Bummer that it shut down, yet I wouldn't be surprised if it is revived as a premium service as Warner is likely thinking, hmm, these cyclists ride 15-grand bikes, they can pony up for premium membership. It is all a dance. 😀
I’m stilling trying to figure all that out. 😳🤔
Hi Chris really enjoyed the video im another one looking forward to a video on training with less intervals I think they can kill the enjoyment of cycling if you're not careful cheers.
right. I would have stopped racing if I had to do them every week.
I definitely under calorie on rides. Agreed, it really affects you during the ride, afterwards and the next day.
Is there a video (of yours) that covers how you gave up (sunny) San Diego for (Bend) Oregon?
I went for a long ride today and stopped twice for snacks and Gatorade. 💪🏾
Great tips!
100-200g an hour of table sugar and hour = bonk proof. I can ride 24 hours solo on just table sugar in water.
I stay ripped all year regardless of training load. Just keep dietary fat and protein low if you want to stay ripped with great blood values all year.
The smart man’s beta fuel
Queue the GCN video response "Don't stop your intervals because of what Chris Horner said!"
Cola and water with salt in bottles and either fruit loaf or mars bar for me at the moment. Caffeine gel for the last hour or pre TT for me.
We need a part 2 video for food off the bike! I want to hear about your success eating burgers and fries
Spot on Chris. Anyways be eating on the bike
Exactly 👊👍
Ok Chris now you have to do a video on this non interval training you speak of. Either you have an odd definition of interval or every book I’ve every read and every coach I’ve ever followed is wrong. Joe Friel too?
Fartlek! Chris mentioned doing group rides. Probably wasn't a regimented interval training, but accomplished the same thing with much more fun. Just like Fartlek.
Yep. I knew some more explaining (a part two video) would be needed. And yes, I believe there is another way to train then what ever training book tells you that you “have to do this interval or you won’t be any good story”. . 😂🤔👊👊👊👊
At a stop light the car next to you thinks wow look how lean he is and so health in great shape then you quickly start mashing a snickers bar and slamming Coke they trip out 😂
Wow, I didn't realize how much eating is necessary. I always had stomach issues so I never ate during my activities. ...I ran the Napa Valley Marathon when I was 18 I lead the first 10K, third position at 13 miles and then hit the wall at 18 miles. I was hoping to achieve the course record for my age division.
Chris you mentioned the importance of calorie intake while riding but nothing about carb intake ( other than the fact that you drink a coke and eat a snicker bar which are loaded with carbs). Which is more important? I could eat nuts which are full of calories but have few carbs.
I remember you watching you slam a cheeseburger right before the U.S. Pro in the documentary from the early 2000’s, epic! 😂
nice bike on a preview
hi there, almost all my rides are pretty hard effort of averaging around 84-87% of max HR but only 1hr to 1hr 38min depending on weather/construction blockages of the only road loop I have access to. its always early morning and I do 90% of my rides fasted and have still gained more than 50 watts of true FTP this past year doing 0 rides below 84% of max HR and not eating anything before or during the ride. I have tried eating a cliff bar and the shot Blok just before hopping on the bike and dont get upset stomach or any bad effects just get absolutely zero benefits what so ever. I have tried this at least a dozen times and I have all great data from the shimano data acquisition app to review the ride and it seems like riding sub 1hr35min is solely on glycogen/fat stores for me personally. Any thoughts? btw my drink mix is just water and a 0 calorie L-citrulline malate mix. *side note, I am riding approx 270watts as a 70kg 6ft1 33yr old at this 84-87% hr max during these rides.
First?
ETA- this reminds me of that story you told when you had your wife bringing McDonald’sduring a tour because the race leader decided he wanted to eat lean and was thus starving the rest of the team
Yep Joanna. 🏆👊👊👊👊👊👊👊🦋👊👊👊👊👊👊👊 All those super healthy diets during the GT always tied me out. Sometimes I just needed some salty fatty food. 😂
Watching this just before I hop on the trainer to do some of Tom D’s intervals 😂
Wow, 800 calories per hour! Amazing. Welcome back in 2024 Chris. I just love your videos.
I will do a video on how I did it. 👊👍
Chris, admit it. Extra wide handlebars are the key to success and your secret weapon! 😂 Love your videos!!
I'm flabbergasted you never did intervals. Mind blown!
Intervals get you good at doing intervals but leave you too fatigued to race well.
When drinking that soda, diluting it with bottle water (prefer a 2 or 3 to one ratio) is important to keep the molecular ratio correct for proper osmosis thru the lining of the stomach (which is how you want to absorb it), instead of waiting for it to reach the intestinal tract. To be clear, it’s the sugar content that needs the 3 to 1 dilution, not the drink itself, as it has a lot of water already. So if there’s 100 grams of sugar, you should make sure to consume 300 grams of water (in total between the soda drink water and extra water).
Always a good idea to dilute with water like I was saying but 2 or 3 to one is not possible during a ride cause it’s just to much fluid at one time and I really wanted the massive sugar bump. 🤔👊👊🥤
@@ChrisHornerCycling You’d very likely have the requisite water needed in your stomach already though. It doesn’t need to be “new” water. The water in your stomach counts towards it, plus the water in the soda. The 3-1 ratio is crucial when your taking on carb dense material like a hammer gel.
Just put a couple of table spoons or more in your bottles. It's the perfect ratio of sugars. Add some isotonic sports drink too and you're ready to go.
You talk about electrolytes on hot days ... might be a dumb question but what do you consider hot days?
800 cals seems like a lot
120 grams of carbs is 450 cals which seems to be the golden ticket of carb intake. Did you eat 350 cals of fat/protein as part of that 800 cals?
Chris, please clarify this. When he (Chris) is drinking that Coke, that is “European” Coke, WITHOUT high fructose corn syrup (HFCS). Coke over there and in many other countries has sugar, or cane sugar. HFCS is junk and I would not touch it if I can avoid it. Pepsi here in the USA, and other sodas are available with real sugar, or cane sugar.
I drink Coke all over the planet, if I've been there, I've had a Coke there 😜
@@ChrisHornerCyclingBut please tell people to avoid HFCS. They’re not going to get the intended result otherwise.
We can buy Mexican Coke (imported) in southern Colorado 😅 with real sugar...
Pepsi here in the UK not only contains sugar but they decided it was a great idea to add artificial sweetener 🤷🏼♂️😏…Coke though is the only untouched sugary drink that’s left …so check those ingredients folks 🙂👍🏻
@@GNX157Just fyi HFCS and regular sugar are almost the same. Most HFCS used in foods is 55% fructose and 45% glucose whereas table sugar (sucrose) is 50% fructose and 50% glucose. The better advise is to be telling people to avoid coke "zero" or any other soda "zero" as you dont get the calories you need to ride and instead you get a bunch of chemicals
“I don’t do intervals!” Lol
Hey Chris much respect and I think that the points of the importance of nutrition are great ones to make. However I just feel that the science of nutrition that exists today is so far beyond your day and age when it comes to ratios, products, timing, etc. Especially when it comes to electrolytes and absorption. This is also really different for a pro who has trained their body to use calories differently than amateurs and weekend warriors.
The form of the calories change all the time thru the years but the basic calorie count is all the same thing, you need X amount for your training and/or racing. That’s why there is still a coca-Cola in every car following the race. 🤔👊
Racing and eating is tough work. I always feel like the pace is so high I struggle to get the food down.
Hey Chris, u marketing that kit your wearing ? Likened purchase if so...XL
When i was a teen racer i tended to bonk too much ( races over 50 miles). We knew so little in the 70s
Right. So little info back then. Now a days there if tons of info out there to be read before you even left your teenage years. 👊👊
great video. once my nutrition got dialed in, the sport became much more enjoyable.
although not in the same realm as a tour, doing the Oregon Gran Fondo immediately into all five days of the central oregon 500, was a full time job staying on top of nutrition
Yes. It’s full time 👊👊
I have met plenty of inexperienced riders that will not eat anything during a ride. I can remember being told by my parents, teachers, police officers and every authority figure that if you eat before exercise - you will drown. Back in the 1970s people ate potato chips and hamburgers at the beach. Energy food did not exist then. I would eat 4 energy bars and 10 oz of gel during a 4 hour ride. If you were to cramp during a ride it is highly unlikely that you would drown. How many calories per hour for 190lb?
EPO helps, right?
Good info…
👊👊
I agree about the nutrition but I disagree about the intervals. Granted I'm a nobody without a pro training schedule but I know that interval training is what won mtb races.
Knucklehead welcome back😂😂😂
Thanks knucklehead. 🤪👊👊👊👊
I’d like clarification on your mentioning that to didn’t do intervals? Ever?
Ever, that is correct. I certainly knew that a follow up video would be needed after I said that. 😂👊👊
Man, on my CZcams channel, I can't eat a friggin' carrot or banana without the carnivore/keto police attacking me....and here is the one of the USA's greatest cyclists eating coke, snickers and clif bars.... In all seriousness Chris, I have thought about this a lot and tried to eat "healthier" foods while riding (bananas, potatoes, Rx or Lara bars, fruit, etc) rather than processed foods (coke, candy, gummy bears)...but you're right...when the man brings the hammer...nothing works better than a coke and candy bar.
Very true. Nothing does. But I love a good slightly green banana from time to time out on my ride.😜👊🍌
I’ve done many a ride on just dates…..and orange juice….thats 200km + rides 🙂👍🏻
Ignore the Keto crowd when it comes to nutrition for "performance" and just ignore the carnivore crowd completely on any nutrition advice 👍
Pretty avid ultra runner. Coke is f'ing magic. Nothing else brings you back from the dead like that. I always went with 1-200 calories an hour when I first started endurance events. And I ALWAYS fell apart. Now I'm closer to 100 calories every other mile. I'm quite a bit older and quite a bit slower but I still finish long events more quickly than when I was younger and didn't know how to eat.
👊💪
I just carry 10-15lbs of extra fat, no bonk worries. For some reason my bod does a good job at eating stored fats. If I'm under 175 I need to worry a bit about fueling. Under 170 I have to be very careful. I haven't been under 170 since I was riding in Peru shitting my guts out for 4 weeks.
I have a problem that has been driving me nuts for years now. There comes a time in every ride when my stomach refuses food. It's empty, but I can't swallow. And if I'm 70 km from home, taxis are expensive.
Anybody have success with a similar problem?
Uber is way cheaper most times. 😂
Spuriously though, that is a big problem and hopefully one that can be answered from someone out there. Best of luck🤞👍
Eating on the ride is always my downfall....Never get enough in for the hard sessions
It’s super hard that’s for sure. 👍
Doesnt the high fructose corn syrup kill your blood flow for recovery though?
no
When you are trying to lose weight, especially as an older rider (which you almost are now) the bonk is your friend. Just don't do intervals while deliberately underfueled, that's for knuckleheads.