Coach Chris explains the science behind bonking and outlines practical strategies on the Find Your Edge podcast to prevent it during long-distance triathlon, running or cycling events. Bonking is preventable with a little planning, strategy and science.

She reviews how:

• Bonking is glycogen depletion that leads to rapid fatigue, often occurring around 3 hours into intense exercise
• Athletes store approximately 400-600 grams of glycogen in muscles, equivalent to 1600-3600 calories of energy
• Most athletes should target consuming 30-60 grams of carbs per hour, with potential to increase to 90-120g/hr using multiple carb types
• Combining glucose-based carbs with fructose allows greater carb absorption due to different metabolic pathways
• Heat decreases carbohydrate oxidation by approximately 10% as blood diverts to the skin for cooling
• Your gut requires training just like your muscles—practice your fueling strategy during training sessions
• Creating a personalized fueling plan based on your sweat rate, body size, and event conditions is critical
• Don’t try anything new on race day—test all fueling products and strategies during training