What is Bonking?

Bonking is a feared phenomenon among athletes, especially cyclists and endurance athletes, that occurs when the body becomes functionally depleted of glycogen, the main source of energy during training and competition.

Causes of Bonking
Glycogen Depletion: Bonking occurs when glycogen stores in the muscles and liver are completely depleted. Glycogen is the form in which the body stores glucose, which is needed for energy during intense physical activity.

Dehydration: Bonking often goes hand in hand with dehydration, as athletes who don’t eat enough often don’t drink enough either. Glycogen is dense with water, and its depletion reduces the amount of hydration available within the muscles.

Dangers of Bonking
Muscle Loss and Weakness: Bonking can cause muscle loss and a feeling of extreme weakness, making it difficult to continue exercising.

Compromised Immune System: Glycogen depletion can weaken the immune system, making immune cells less effective at fighting off infections. This effect can last 24 to 72 hours after training.

Training Interruption: Bonking disrupts your training rhythm, creating a tremendous amount of unproductive fatigue and stress.

Physical Risk: Cognitive function declines along with muscle capacity, creating temporary mental and physical deterioration. Judgment, balance, and vision can be negatively affected, making the activity dangerous.

Bonking Prevention
Proper Nutrition: The best way to avoid bonking is to provide your body with enough food and drink to stay fueled during your workout. Each individual has unique carbohydrate and caloric needs, and an individual tolerance for what they can digest during exercise.

Hydration: Maintaining adequate hydration is key. Dehydration can exacerbate fatigue and the negative effects of bonking.

Planning: Don’t wait until race day to find out what works for you. Experiment with different nutrition and hydration strategies during your workouts to see what works best for you.

Rest and Recovery: Recovery is essential to preventing bonking. After an intense workout, your body needs time to replenish glycogen stores and restore immune function.

Conclusion
Bonking is a serious and counterproductive event that can have short- and long-term negative effects on your training and health. Prevention through proper nutrition, hydration, and rest is key to maintaining effective and safe training.