Cyclists and MDs - Did I bonk?
 

I went for a 40 mile ride yesterday but only made it to mile 33 before calling my wife to come pick me up. The ride started out fine and strong though the temp had reached 78 degrees by 8:30AM. Around 11:00 is when I hit a wall.

My legs just wouldn't work anymore and then my quads cramped up severely. I almost fell off my bike because of the pain and that I couldn't bend my right leg to get my foot off the clipless pedal. Luckily, my left leg hadn't cramped yet but as soon as I tocuh the ground with that leg, it locked up! I was suffering tremendous pain and was stuck in the middle of the road, baking under the sun, unable to move. It was very hot by then, I had gone through 3.5 bottles of water already and was almost completely out of h2o. I had to call for help.

When my wife arrived she said I was crazy for going on a ride when it was 96 degrees out. I knew it was hot but I thought I could finish the trek. Anyway, I was wondering if you would consider that a bonk or not. If it wasn't for the cramps, I could have kept going. I'd just have to stop somewhere to get a Gatorade or something. I've never had the experience of such severe cramps so it scared the crapola out of me.

What do you think? Bonk, electrolyte imbalance or just plain too hot for humans to be doing anything physical? I'm sure my blood sugar was running a bit low too.

You married a smart girl.

The weather report said the temps would max out at 92 degrees but by 11:00 it was 96 in Fairfield and 105 in Vacaville, which was where I had parked my car. That's what I get for trusting the weather guessers, I meant forecasters.

I'd certainly say it was a 'bonk'....
The heat certainly doesn't help and I'd say that its vital to use an electrolyte in the water bottle as a matter of course on a 40mile ride in those temps...

The odd banana in the back pocket wouldn't go amiss either.

Temps are high but nothing extraordinary...

How old are you....?
Are you in great shape...?
Do a search on lactate treshold...

i did many rides with my legs on the edge of cramps, usually climbs. i did the hotter than hell 100 in texas one year. the first 60 miles we averaged around 27 MPH, i had not ridden much before this because of a back injury. the last 40 miles were pure pain from cramps. i drank plenty, i just over did it. like you, my leg locked after getting off the bike and continued to have uncontrolled cramps the rest of the day. sometimes the muscles can only do so much even with enough water.

I agree with your wife.

Best,
Tom

I used to put Cytomax in my water bottle but I can no longer stand the sweet taste so I switched to Gel Bloks for electrolyte replenishment. Unfortunately, I forgot to buy some before my ride.

Bonk? I thought "bonk" was something that Batman did to bad guys heads?

I vote electrolyte imbalance. When I'd bonk, my body would just shut down - no pain, no cramps - just no more gas. I could stay on the bike and make it home, but with no ability to post or climb.

"Bonking" typically refers to you running out of glycogen. May or may not be what happened to you, but if you want to say you bonked, nobody's going to split hairs. Get re-hydrated and get back out there.

FWIW I just got back from a 40 miler - it's already about 85 out there. Hot, hot, hot. I drained two 32 oz bottles and a 100 oz Camelback and I think I'm still dehydrated a bit.

Bonking usually refers to when you run out of gas. Sounds more like you just muscle cramped due to a lactic acid buildup in your muscles. Happens from either/or dehydration (slowed blood flow) and lack of oxygen to your muscles on exertion - anaerobic activity which creates the lactic acid.

Will take about 24-36 hours to recover....

Especially if you usually ride in 70F degree weather.

I've bonked a time or two, always during a race, never had cramps, not sore or hurting, just ran out of gas. By that time no amount of electrolyte, or potassium or h20 will revive.

Oh, and I could always look back and see I went out too fast for my conditioning.

96 degrees - I would lean toward dehydration.

early heat exhaustion?

I think its just lack of riding or lack of miles. When I stop racing, I slowly tappered off the Saturday moning animal rides. Then my buddy started riding with a few guys from his work so I joint in the fun every couple of weeks on their 50 mile rides. They would do 50 or so miles a week compared to my 300-400+ hard miles just a few months ago. They were really scientific and read lots about performance. I grew up drinking water or Cool-aide during rides. They would suck in Cyctomax or Psycomax by the gallons. Then the partical board also know as power bar, and put some gel energy crap down. By about 40+ miles at a steady 18-20 miles they would cramp, some sooner then later. They would continue to drink like there's no tomorrow on the bike. Claiming dehydration causes cramps (They are right about that and I agree 100%). I didn't want to open my big mouth and say the obvious. They just need more miles and spin a little bit. I was riding a 42 X 16 or 15 gear all day. They were all in their big ring,s nose to the stem. Can't Drive 55, I think it is a combination of things mention above, more miles and try not to skip week(s) without riding. Of course, you need to suck some water down to keep the cramps away. I wish I can do that now, but can't do that "no more".

Jeff

That's about my limit riding in a car, then I have to go.

Electrolyte issue. Bonking is when you deplete your glucose in your bloodstream to the point where your brain starts to shutdown. Cramping involves electrolytes or over use.

As far as shot blocks, gels, etc, I make my own. I use dextrose powder from a homebrew shop, mixed with a small amount of water and a small amount of lemonade mix for flavor. I also put in electrolytes (potassium and sodium), caffeine and calcium. I use small bottles (5 oz each) for shorter rides (more than 40, but less than 60) and substitute a full water bottle on very long rides, like today, 100 miles.

You need to put back the water, calories and electrolytes.

LOL. You guys getting all technical about the definition of 'bonk'. Can't move legs anymore? YOU BONKED.