224. How to Finally Stop Bonking Mid-Ride

Bonking isn’t just annoying – it limits your performance, enjoyment, and confidence. Get this right, and you’ll ride stronger, feel faster, and stay powerful late into the ride. Plus: fewer bonk stories, more race-day wins.

Episode highlights:

• WHY bonking happens. Spoiler: it’s not just being tired, it’s literally running out of glycogen (your “gas tank”).
• The 4-step bonk-proof plan: Fuel Pre-Ride → Fuel During → Hydrate → Train Smart.
• Science-backed fueling guidelines (ACSM + peer-reviewed research).
• Strength training as your secret weapon – it’s proven to improve performance and delay fatigue in cyclists.
• Realistic, actionable tips… no complicated math or lofty expectations.
• Your next step: apply to work with me in my 1:1 Peak Performance Program to unlock power, endurance, and confidence on + off the bike – application link is here.

Check out these related episodes:

• 221. How to Develop Durability on the Bike
• 213. Fueling More Miles: Nutrition Tips for Cyclists in Season
• 172. What is Your Sweat Rate?

#ShredStrong: Our Fall/Winter Cycle Starts on Monday, November 3, 2025!

#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists – you can join any time you want, but we’re starting the main Fall/Winter cycle in November! Learn more about the program and sign-up HERE!

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