November 19, 2014
You can feel it coming– you deny it at first. That slightly …empty feeling that begins in your gut. You continue pedaling through your favourite singletrack; not a care in the world. Perhaps your mind starts to wander; perhaps you ask yourself, “What did I have for breakfast, again?” or “How long ago was 8:30…?” And then it hits you like a ton of bricks: BONK. Your legs turn to mush and you notice yourself sitting down over obstacles that require slightly more physical exersion. What happened here!? You forgot to eat on the bike, you Bonker! Below is an excerpt from our Women’s Guide to Mountain Biking that (when followed) will make you a Bonk-Proof-Non-Bonker. There’s even a recipe at the bottom for awesome homemade energy bars!
HOW TO PREVENT BONKING WHEN RIDING YOUR MOUNTAIN BIKE
By Meagan Broughton, Business Development Director and Passionate CyclistIf you are anything like me, and most avid cyclists I know, you like to eat– a lot. This shouldn’t change when on the bike. Eat, a lot, and often. Eating on the bike will avoid the infamous “bonk” and reduce the chances of gorging when you and your dirty bike roll back home. Science has shown that there is in fact NO one-size-fits-all optimal macronutrient ratio (carbohydrates to proteins to fats). That said, there are some rules of thumb to go by, if investing in a sports nutritionist to customize a plan for you is out of your means or interest.
TIPS ON RIDE FUEL, HYDRATION AND TIMING
Fuel:
- Consume 30–60 grams of carbohydrate per hour.
This equates to 120–240 calories per hour and can be a combination of both liquids and solids. For example:- 1 Carrot Cake Clif Bar has 45 grams of carbohydrates and 240 calories.
- 1 Cashew Lara Bar has 23 grams of carbohydrates and 230 calories.
Hydration:
Consume 1 bottle (750 mL) of water and 1 bottle of sports drink to replenish electrolytes every hour. For example:
- 2 scoops of Mandarin Orange HEED contains 54 grams of carbohydrates and 200 calories.
Timing:
- Eat before you are hungry.
- Drink before you are thirsty.
- Begin consumption no later than 30 minutes into your ride.
- Aim to consume calories and hydrate every 30 minutes.
- For rides 3+ hours, consider bringing “real” foods along that are high in carbohydrates, low in protein and moderate in fat.
If you have had your fair share of store bought bars and just can’t choke down another, try giving these real food brownie bars a try. Your kids will even like them!
CHOCOLATE FUDGE RAW VEGAN BROWNIE BARS
This recipe is 100% gluten free, vegan, and paleo.
Ingredients:
- 2 cups Roasted Mixed Nuts (I suggest Central Roast Roasted Mixed Nuts with Sea Salt)
- 2 cups Medjool Dates (pitted)
- 1 cup Cacao Powder + 3 tbsp for dusting
- 1 tsp Pure Vanilla Extract
Preparation:
- Using a food processor or coffee bean grinder, grind 1 cup nuts into flour. (If there are still some larger pieces, don’t stress, as long as most has turned to flour). Set aside.
- Roughly chop the other 1 cup nuts (I did this by hand). Set aside.
- Using a food processor, blend dates until a dough forms. (It will likely turn into a big ball, so spread it out with a spatula). Add vanilla and 1 cup cacao powder to the dates and blend until combined.
- Add all nut flour and roughly chopped nuts to the date mixture and blend until just combined. (Do not over combine at this point, as you want to keep the integrity of the larger nut pieces as they add great texture!).
- Line a standard size baking sheet with parchment paper.
- Place dough on the parchment lined baking sheet and press evenly with your hands or a rolling pin.
- Dust with cacao powder (this make them less sticky when handling).
- Freeze overnight. Cut while frozen.
Preparation Time: 20 Minutes
Storage Tips: Store in airtight container in the freezer. Edible right from the freezer and will keep for weeks!
Makes: 15 Squares