Tag: Prevent bonking

Endurance athletes can burn between 600 and 1,000 calories per hour during strenuous activity, far exceeding normal daily energy expenditure. Knowing how to properly fuel is critical for peak performance and to prevent 'bonking,' where energy stores are fully depleted. A smart race-day nutrition strategy focuses on maximizing carbohydrate availability and maintaining steady energy levels.

Studies suggest that a performance drop of up to 30% can occur with just 5% dehydration. Knowing precisely **how much should I eat on a long bike ride** is equally crucial to sustaining energy, avoiding the dreaded "bonk," and maximizing your performance on the road. A proper fueling strategy can be the difference between a great day and a miserable one.