.png)
We've all done it at some point. You went out to train or race and weren't prepared for the grueling bout of physical strain you would have to endure. You eventually reach a point where you don't feel that you can physically or mentally push yourself any further. You have just bonked.
If you are new to endurance sport culture you may be unfamiliar with the term 'bonk'. Bonking is used to describe a condition of sudden and dramatic onset of fatigue and loss of energy. Physiologically it means that you have severely depleted gylcogen stores of the liver and muscles. This article provides tried and true strategies that will guarantee that you don't hit that wall.
1. Mental Preparation
If you have a relatively high level of fitness it is easy to fool yourself into thinking that you can take on the world on any given day. Well, you can't. Even the best of athletes need the mental prep and focus to be successful in an extended training bout or race.
- i) Kill Your Overconfidence
- ii) Know how long will your training session take
2. Hydration and Nutrition
Getting nutrition dialed in is a key for training and racing in long distance endurance sport. The nutritional concepts are similar for everyone but the specific electrolyte supplements will vary greatly on what works for your digestive system. Keep in mind that your nutrition running will likely be much different than eating on the bike. If you've watched Tour De France you've probably seen the cyclists eating full bagged lunches while riding intensely on the bike.
Checklist:
- i) Water - 0.5 L for every hour of training (more on a hot day)
- ii) Electrolytes - 1 gel for every hour, one "Shot Block" or "Sharkies" pack for every 2 hours
- iii) Calories - prepare 200-300 calories for every hour of exercise. That's an additional 100-150 calories in addition to an electrolyte supplement.
3. Physical Preparation
Prepare yourself to move well. You will improve your performance, be more comfortable while training/racing, and you will be less prone to repetitive strain injuries. If you do not physically prepare prior to commencement of your training bout you will continue to reinforce poor movement. Consider how many leg stride repetitions you do in a 10 km run, or how many pedal revolutions you perform in a 30 km ride. Each stride or revolution is a chance to reinforce optimal movement mechanics. Prepare to move well, and this can be achieved.
- i) Cross Train - address weaknesses in training (for more detail check out The Making of a Durable Endurance Athlete)
- ii) Movement Prep - perform self massage techniques using 'the stick' or a foam roll. Follow up by performing some active stretches. It is an integral part of your training bout but it should not occupy more than 10 to 15 minutes.
4. Recovery
Perhaps the most important but undervalued aspect of training. If you don't recover you get weaker. There is no point in busting your butt in your training only to end up broken down. Don't train hard, train right and recover.
Checklist:
- i) Sleep - consistency strive to achieve 8 hours (recovery hormones are released when sleeping)
- ii) Post Workout Hydration - consume 0.5 L of water for every 1 pound lost during a bout of training
- iii) Post Workout Nutrition - protein or carb protein mix within 20 minutes of completing your exercise bout.
- iv) Foam Roll and Stretch - similar to your movement prep warm up
- v) Avoid an Overtraining Effect - ensure recovery from 'like' bouts of exercise (min 48 hours recovery recommended)
5. Training Consistency
- i) Progressively Overload - incrementally increase intensity, duration, and distance of your training. Rome was not built in a day!
- ii) Avoid a Detraining Effect - 3 consecutive days off of training will lead to decrements in fitness
Conclusion
You've probably heard of most of these things before, now you are getting them all at once summed up in one cohesive package. If you are an endurance sport athlete, print this out and tick the boxes on your checklists before you train. Be bonkproof!
Don't train hard, train right.
Steve.
Do you like this article? Share It!
0 comments to "Bonkproof Training: 5 Winning Strategies to Avoid Hitting the Wall"
Profile
- Steve Di Tomaso. BHK, P.Kin, CSEP-CEP, CSCS
- Co-owner of Sport Synergy. Strength coach, triathlete, and exercise enthusiast.
Subscribe
Posts
Comments
Post a Comment