Oxon Hill Bicycle and Trail Club

“Deriving from the original meaning ‘to hit’, the bonk refers to that catastrophic moment when there’s suddenly nothing left in the tank; when the legs turn to jelly, and getting to the finish becomes an altogether supreme effort of will.” - Nick Morgan, “Beat the Bonk,” BikeRadar

Do you have a game plan for avoiding a bonk? Proper nutrition and hydration, before and during rides, will keep you riding at your best. Keep the bonk at bay by reviewing these resources and ensuring you’ve got a plan to meet your energy needs for every ride.

• Cycling Nutrition: The Bonk - Primer on bonking and what to do if it happens.

• Beat the Bonk - Reviews nutritional causes of bonking and how to safeguard against them, as well as the complex and controversial aspects of bonking. 

• Basics of Nutrition Physiology - Stresses the importance of developing a nutrition plan to enhance cycling performance.

• Nutrition for Training and Performance - Basic nutrition plan for cyclists to maximize performance.

• Beginners: Beat the Bonk - Keys to avoiding a bonk through nutrition.

• Cycling Nutrition: Eating on the Bike - Basic nutrition approach for avoiding a bonk - kinds of food to eat, good carbs for long rides, when to eat, how to carry food, on-bike eating, discovering food limits, & what happens if you don’t eat.