BONK-BEATING ON A BUDGET

Simple and a ordable ideas to prevent the bonk – or revive you if you’re su ering

MOUTH TO MUSCLE

“Don’t ever put yourself in a position where you feel you might be bonking,” says metabolic expert Bob Murray. “Consume carbohydrates to maintain blood glucose levels. Do this regularly as consuming 250ml of sports drink takes around 15mins to be completely absorbed into the bloodstream and circulating throughout the body to be picked up by brain and muscle cells.”

SWILL AND ENDURE

“Our brain recognises sugar as soon as it enters the mouth, which is one reason why carb-rinsing is so e ective,” Murray reveals. “Glucose receptors in our mouth link directly to the brain stem and whenever people are given carbs, certain areas of the brain light up immediately. It’s an anticipatory response that boosts performance and is a useful tactic if a rider has an upset stomach.” For the carb-rinse itself, swill a carbohydrate-heavy sports drink for 10 seconds before spitting it out.

RAPID RECOVERY

“If you do bonk, put the sweetest thing you can find into your mouth,” says Murray. “Glucose receptors are dotted around the body – not just the mouth – and you’ll soon revive. But ease o the power, too, and maybe even stop if you feel that bad.”