The Bonk: Cycling’s Rite of Passage

If you’ve ridden long enough, you’ve met it—the wall that hits like a freight train, the sudden silence inside your body as your legs refuse to turn.

One moment you’re flying, the next you’re crawling, seeing stars, and praying for a gas station. That’s the bonk—and every cyclist eventually earns their badge.

What Is the Bonk, Really?

The bonk happens when your body runs out of glycogen, the stored form of carbohydrate that powers your muscles. Once glycogen is gone, your body is forced to rely on fat for energy—but fat burns slow, too slow to fuel the high effort of cycling.

The result?

• Legs like concrete.
• Dizziness or nausea.
• Shivers, irritability, blurred vision.
• A desperate craving for anything edible.

It’s not just being tired—it’s complete system shutdown.

Why It Happens to Everyone Once

The bonk sneaks up on new riders because early on, you ride short distances that don’t empty your tank. Then you push a little farther, a little harder… and suddenly you’re 50 km from home with nothing left in the legs.

Even experienced riders get caught out when they forget to eat, underestimate the ride, or try to “train fasted” on big efforts. It’s a hard lesson—but also a valuable one.

Once you’ve crawled home in the dark chewing on pure despair, you never forget your snacks again.

How to Avoid Bonking

The rule is simple: fuel early, fuel often.

• Start eating within the first 30–45 minutes of riding.
• Aim for 40–60g of carbs per hour (more on really long rides).
• Mix quick sugars (gels, bars, chews) with real food (bananas, rice cakes) on long days.
• Sip an electrolyte drink along the way—dehydration worsens fatigue.

Think of it as topping off the tank while the engine is running. Wait until you’re empty, and it’s already too late.

The Mental Side of Bonking

There’s also a psychological hit. The bonk strips your ego bare. It teaches humility, pacing, and respect for distance. Every cyclist has that first “I’m never riding again” moment—and almost all of them ride again the next day.

It’s part of the culture. Ask any seasoned rider about their worst bonk and they’ll grin like they just saw an old scar.

The bonk will humble you once, but it doesn’t have to happen twice. Plan your fuel, eat before you’re hungry, and carry something sugary just in case. Because while the bonk makes a great story after, it’s a nightmare during.

💭 Have you ever bonked? Share your worst bonk story in the comments so new riders know they’re not alone.