Wednesday, December 15, 2010

Trans-Selatan 2010: Bonk!

Do you ever feel this situation?
"Oh, why they're paddling so fast?"
"What's wrong with my bike? Feel like carrying someone at the back?"
"Why I can follow these guys? The speed is still the same like before.."

If you had faced these situation, you are already in BIG TROUBLE and the trouble called "BONK".

What is Bonk?
In endurance sports, particularly cycling and running, hitting the wall or the bonk describes a condition caused by the depletion of glycogen stores in the liver and muscles, which manifests itself by precipitous fatigue and loss of energy. Milder instances can be remedied by brief rest and the ingestion of food or drinks containing carbohydrates. The condition can usually be avoided by ensuring that glycogen levels are high when the exercise begins, maintaining glycogen levels during exercise by eating or drinking carbohydrate-rich substances, or by reducing exercise intensity.

How it's Work?
Athletes engaged in exercise over a long period of time produce energy via two mechanisms, both facilitated by oxygen:
  • via fat metabolism and
  • via breakdown of glycogen into glucose, followed by glycolysis.
How much energy comes from either source depends on the intensity of the exercise. During intense exercise that approaches one's VO2 max, most of the energy comes from glycogen.

A typical untrained individual on an average diet is able to store about 380 grams of glycogen, or 1500 kcal, in the body, though much of that amount is spread throughout the muscular system and may not be available for any specific type of exercise. Intense cycling or running can easily consume 600-800 or more kcal per hour. Unless glycogen stores are replenished during exercise, glycogen stores in such an individual will be depleted after less than 2 hours of continuous cycling or 22-24 km of running. Training and carbohydrate loading can raise these reserves as high as 880 g (3600 kcal), correspondingly raising the potential for uninterrupted exercise.

What is the Effect?
Such fatigue can become seriously debilitating; in cycling, exhaustion can reach the point where the cyclist is unable to stand without the support provided by the bicycle. Symptoms of depletion include general weakness, fatigue, and manifestations of hypoglycemia, such as dizziness and even hallucinations. This dangerous condition will not be relieved by brief periods of rest.

How to Avoid Bonk?
There are several approaches to prevent glycogen depletion:
  • Carbohydrate loading is used to ensure that the initial glycogen levels are maximized, thus prolonging the exercise. This technique amounts to increasing complex carbohydrate intake during the last few days before the event.
  • Consuming food or drinks containing carbohydrates during the exercise. This is an absolute must for very long distances; it is estimated that Tour de France competitors receive up to 50% of their daily caloric intake from on-the-bike supplements.
  • Lowering the intensity of the exercise to the so-called 'fat loss' level (heart rate of 130 bpm for a 30-year-old athlete) will lower both the energy requirements per unit of distance and the fraction of the energy that comes from glycogen.
The Training
"Bonk training" is an exercise program designed for weight loss. It suggests the following strategy on an empty stomach the first thing in the morning, when glycogen store levels are low: consume coffee or caffeine equivalent to 2 or 3 cups of coffee, run or cycle at a casual pace (60% of max heart rate) for 20–90 minutes, have a normal breakfast right after exercising. Proponents claim this will force the body to "bonk" shortly into the exercise, and subsequently burn more fat to generate the energy. It is not clear how medically sound this idea is; exerting too much energy and "bonking hard," or experiencing severe hypoglycemia, can be dangerous.

So, get prepare your nutrition precisely to avoid this situation happen to you, especially in the tour like Trans Selatan. You need to be fresh each morning and why not you can put an extra effort in nutritional aspect to staying fresh until the convoy reach the end point every day.


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