A bonk happens when you run out of glycogen — your muscles' primary fuel at moderate-to-high intensity. Typical onset: 90-120 minutes into a ride without adequate fuelling. Prevention: eat 60-90g of carbohydrate per hour during rides over 90 minutes. Recovery from a bonk during a ride requires stopping, eating high-GI food, and waiting 15-30 minutes. Prevention is always better than cure.
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