Why Bonking During Training Is So Bad For You
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- Опубликовано: 10 фев 2025
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Let's talk bonking, and why you should make it your mission to avoid it
In this video we go over the question of should you bonk during training. The theory is there: you work hard, force your body to use up fuel and then adapt from the stress of it. But when it comes to long term performance, is bonking good for you ?
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Hi! I'm James. I'm a Sport and Exercise Nutritionist and I make videos on nutrition to give people simple, clear and easy to use information on a range of subjects. I focus on triathlon and how triathletes can use nutrition to help properly fuel their training and racing.
In my day job I work as an Advanced Clinical Practitioner in General Practice, or Family Medicine for those of you not in the UK, and work in a busy NHS GP practice. I'm a Specialist Paramedic by background and have full independent medicine prescribing rights.
Advanced Clinical Practitioner in Family Medicine, BSc, PGCert
Registered sport and exercise Nutritionist (SENr)
Advanced Diploma of Nutrition, MSc Sport and Exercise Nutrition
Nutrition Consultant for Hurry The Food Up
Great Britain Age Group Triathlete
Qualified L2 British Triathlon Coach
I am not affiliated or sponsored by any brands, companies or products that I mentioned or show in my videos. My aim is to make these videos free from any sort of bias!
These videos shouldn't be taken as direct, personal advice on medicine or nutrition but more for information purposes based on the latest research and evidence. Unless otherwise clearly stated, this information is more suited to adults as under 18s have different requirements and considerations. I'm happy to answer any questions you might have as an individual though!
Great video!
Thank you!
You can tell when you get close to bonking. Thats usually how i try to end my endurance rides, knowing i was close and hopefully that pace is faster over time.
I think you can somewhat tell but it's not always easy. The problem with this approach, and why I wouldn't usually recommend it for the athletes that I coach, is that you run the risk of 1) not completing that training session as intended and 2) negatively affecting future training sessions.
If you're getting close to bonking that means your stores are running low. It takes time to replenish them and this means you could easily end up undertaking future sessions with suboptimal stores
Nice video man..
On my last 2 runs my HR has randomly started shooting from zone 2/3 to 4/5, after about 50 mins if zone 3 running.. even when i slow down to snails pace it stays high (170).. i can keep running and don't feel I've bonked, i can even run with my mouth closed... Any ideas or ever heard of this.. never usually happens
So your heart rate is going up to 170 but you feel fine, and it stays up there even if you slow right down?
The most likely thing is a faulty HR monitor. If you otherwise feel fine and you slow down and that still happens, probs just technology issues!
If you know how to you could always manually check your pulse to see if the 170bpm is actually correct.
If it is correct and at 170 (or you have symptoms including but not limited to chest pain/dizziness) I'd suggest checking in with your family doctor to make sure it's not due to a heart issue. Not expecting it to be that from your description, but just in case!
I bonked hardcore on my recent marathon. It never got better during the race (I took ~7 gels, and water at all stations). I want to avoid this for the future :) Can I increase my glycogen stores for the next race?
and for my next race, how do I know whether I trained enough to meet my goal pace?
Well at least you know for next time! Having more working muscle will help (training more, including strength training if you don't do it) is the main way to increase glycogen capacity. Also ensuring you don't damage your muscles through hard training in the days before your event because damaged muscle don't hold glycogen as efficiently.
In terms of how to know... That's a toughie! You need to have sessions where you train at your intended race pace and see how you get on!
@ thanks for your tips. I did 6 days no activity before so I think and felt I was rested. But I was in the sauna night before and I guess that wasn’t smart. Most importantly I didn’t do strength and I think I set my goal too high. On my really long runs (3hr) I honked in hindsight. During training I thought it was just hard. Should have slowed. Oh well, as you say - I’ll learn for next time
Honestly I love bonk training....it adds MENTAL endurance
Each to their own but I personally wouldn't recommend it!
Can it happen due to extreme fatigue in gym workout? I have been experiencing very low energy levels, sleepy eyes/dizziness, nausea while and even after exercise as I only eat about 5-6 hours before workout. Is this 'bonking'?
I wouldn't expect you to bonk during a gym workout if you've had a proper meal 5-6 hours beforehand. Sounds like something you should have a chat with your family doctor about as there are other things to explore
@@NutritionTriathlon Thanks for the reply and your advice.
Ps bonking and hitting the wall are two different things
No they aren't 🙂 how do the two differ by your understanding?
Ones to do with depletion of sugars in the brain ,,,another is a muscular depletion 😂
No. Whatever way you want to look at it, both are used to express a critically low glycogen state which impairs activity.
You have lots of stores of glycogen over your body, and whilst you get some local release to supply adjacent tissues with glucose, it is a systemic issue - i.e. Your whole body.
Essentially, you are describing the same thing. If you cannot supply your brain with glucose then you have not just run out of glycogen/glucose locally in your brain, you have run out of it across your whole body via glycogen depletion from your liver. The same goes for your muscles. If they have ran out of glycogen your liver will be trying to pump out glucose to keep up your muscles firing/brain active. If it runs out? You'll bonk.
Hope that explains it!
@@NutritionTriathlon there’s a you tube video on it ,,
I was running the other day ,,my head was doing one ,,dizzy etc ,,,but my body was completely fine ,,I’m not an expert but definitely just something happening in head and not body