6 Reasons Why You Bonked on Your Long Ride (and How to Avoid It)

6 Reasons Why You Bonked on Your Long Ride (and How to Avoid It)

Every endurance athlete has had one of those days: the ride that starts with good intentions and ends with jelly legs, heavy fatigue, and the feeling that your body just shut down. This week, I had my own reminder during a Tuesday morning ride, just two days after racing hard at the Texas City Triathlon. Instead of logging quality miles, I bonked—and I want to share why it happened so you can avoid the same mistakes.

1. Starting Dehydrated

I didn’t drink enough fluids on Sunday and Monday after my race. By Tuesday, I was already behind on hydration. Once I stepped outside into the heat and humidity, it only got worse.

Coach’s Tip: Always prioritize post-race hydration! Replace not only fluids but also electrolytes. Begin recovery as soon as you cross the finish line so your body is ready for the next session.

2. Skimping on Sleep

Monday night into Tuesday was restless. I was up taking care of my sick Schnauzer, and my body was still drained from the weekend. By the time I finally got him settled, it was almost time to get up in the morning. This fatigue carried straight into the ride.

Coach’s Tip: Sleep is where recovery happens! If you’re short on rest, don’t be afraid to modify your training. Sometimes the best workout is skipping the workout.

3. Lifting Weights the Day Before

The day before my ride, I hit the weight room with one of my athletes. It was a solid session with a lot of leg work, but it left my hamstrings sore and heavy. The extra muscle fatigue layered onto an already tired body made my long ride even tougher.

Coach’s Tip: Strength work is critical for endurance athletes, but timing matters! Avoid heavy lifting sessions right before a key long ride or brick workout. Place lifting on lighter training days so soreness doesn’t sabotage performance.

4. Overlooking the Heat and Humidity

Forty-five minutes in, I was sweating buckets! Texas heat and humidity don’t care what the calendar says. Combine that with headwinds, and my effort level spiked while my energy plummeted.

Coach’s Tip: Always account for weather! Heat and humidity increase sweat rate, sodium loss, and cardiovascular stress. Adjust pacing, hydrate more, and plan electrolytes accordingly. Don’t skip the salt tablets either!

5. Forgetting Electrolytes

Around mile 10, I realized I hadn’t taken my salt tablets. Without them, my body struggled even more to stay balanced. Dizziness and fatigue quickly set in.

Coach’s Tip: Have a mental checklist before every long ride! Include bottles, gels, salt tabs, and bring a credit or debit card with you just in case you need to stop and get more fluids.

6. Ignoring Recovery

The biggest factor of all? I pushed too soon after racing. My body wasn’t ready for the stress of another long effort in the heat, and I paid the price.

Coach’s Tip: Respect recovery! After a race—or even a particularly hard training block—give yourself space to rest before tackling another long or intense session. Recovery isn’t wasted time; it’s how your body adapts and gets stronger.

The Importance of Nutrition

Nutrition plays a vital role in your performance. It’s not just about what you eat before a ride; it’s about your overall diet. Fueling your body with the right nutrients can make a significant difference in your endurance and recovery.

Make sure to include a balance of carbohydrates, proteins, and healthy fats in your meals. Carbs provide energy, proteins help with muscle repair, and fats are essential for overall health.

Final Thoughts

Bonking doesn’t just “happen.” It’s usually a mix of small mistakes—lack of hydration, poor sleep, muscle soreness, missed electrolytes, ignoring the heat, and pushing too soon after racing. My bad ride was a reminder that smart training isn’t just about miles—it’s about recovery, nutrition, and preparation.

Learn from my mistakes, and you’ll save yourself from bonking when it matters most!

Have you thought about hiring a coach for your next iron distance event? Click the purple button below, fill out the short form, and let’s get you set up for a free call with me to talk about your race goals!

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Mary Timoney

Ironman Certified Coach

USA Triathlon Coach

ACSM Trainer