Results 1 to 10 of 10
  1. #1
    mtbr member
    Reputation: fueledbymetal's Avatar
    Join Date
    Jul 2007
    Posts
    684

    Bonking, lack of fitness or something else?

    I've upped the duration of my hard training rides from 2 to 3 hours recently becasue my legs seem to die around the 2 hour mark of my races. I've only been at it for about 3 weeks now, but after about 2 hours I still just can't get much power out of my legs - they're too fatigueed & burned to really get my heart rate up or sustain a hard effort. Will this improve over time or am I bonking? I consume an extra bottle of sport drink with about 250 calories to help with the extra hour of effort.

    2014 Yeti Arc XO1
    2012 Seven ti 29er SS
    2012 Seven steel 29er SS rigid

  2. #2
    mtbr member
    Reputation:
    Join Date
    May 2006
    Posts
    11,120
    Somewhere just over 2 hours....sounds like you are starting to bonk....

    Work on your nutrition, and hydration....once those are in order the problem should resolve itself.

  3. #3
    mtbr member
    Reputation: Poncharelli's Avatar
    Join Date
    Jan 2005
    Posts
    2,179
    I would look at adjusting the intensity level as well.

    At 2 hours of solid tempo riding, my legs are dead as well.
    Head Coach, Ben Lomond HS MTB Team
    www.utahmtb.org
    Cycling Team and local Club:
    http://www.roostersbikersedge.com/

  4. #4
    mtbr member
    Reputation: WR304's Avatar
    Join Date
    Jul 2004
    Posts
    3,576
    Something to experiment with is switching it around - ride at a steadier more sustainable pace for the first 1 to 1 3/4 hours of the ride and then absolutely bury yourself for the final hour so that you finish strongly. As you start feeling more comfortable with the distance begin lifting the pace from sooner in the ride until you can do the entire 3 hours flat out.

    Have a drink of cold water immediately before you head out of the door and try eating more solid food, both before the ride and during the ride itself, in order to keep your energy levels topped up also.

  5. #5
    mtbr member
    Reputation:
    Join Date
    Jul 2008
    Posts
    1,001
    Quote Originally Posted by Poncharelli View Post
    I would look at adjusting the intensity level as well.

    At 2 hours of solid tempo riding, my legs are dead as well.
    That was my first thought, too. I haven't been doing much intensity lately, and yesterday went out and did a hard 45 mins with no stops/breaks.. my legs and back were screaming after that

    Could be nutrition related, but unless you're feeling super depleted and hungry after your rides, you could just be riding that first 2 hours above what your body can sustain.

  6. #6
    mtbr member
    Reputation:
    Join Date
    Jan 2010
    Posts
    96
    Quote Originally Posted by miss rides a lot View Post
    Could be nutrition related, but unless you're feeling super depleted and hungry after your rides, you could just be riding that first 2 hours above what your body can sustain.
    Agreed. It's unlikely you're completely draining your glycogen stores in two hours. Work on raising your FTP and the longer ride at the same pace will get much easier.

  7. #7
    mtbr member
    Reputation:
    Join Date
    Apr 2004
    Posts
    301
    what about taking a step back and doing a base cycle, working towards 4-5 hour slow rides, and then a build cycle upping the intensity and cutting volume down to 3 hours?
    something about the west coast...it makes me wanna ride

  8. #8
    mtbr member
    Reputation: fueledbymetal's Avatar
    Join Date
    Jul 2007
    Posts
    684
    Thanks for the feedback! I had been doing 3-3.5 hr slow rides all season, so it sounds like I just need to improve my all-around conditioing.
    2014 Yeti Arc XO1
    2012 Seven ti 29er SS
    2012 Seven steel 29er SS rigid

  9. #9
    Big Damn Hero
    Reputation: CBRsteve's Avatar
    Join Date
    Nov 2010
    Posts
    358
    It could be that you're fueled by metal... not only does it add weight, but most of us prefer the nutritional benefits of carbs and protiens.

  10. #10
    mtbr member
    Reputation: fueledbymetal's Avatar
    Join Date
    Jul 2007
    Posts
    684
    Quote Originally Posted by CBRsteve View Post
    It could be that you're fueled by metal... not only does it add weight, but most of us prefer the nutritional benefits of carbs and protiens.



    Seriously though, I only had time for a 2 hour high intensity ride today and was surprised at how fresh I still felt afterwards - it appears the last couple weeks of 3 hour rides has definitely helped!
    2014 Yeti Arc XO1
    2012 Seven ti 29er SS
    2012 Seven steel 29er SS rigid

Similar Threads

  1. Fitness level...or lack therof
    By dodgeball2d in forum Beginner's Corner
    Replies: 49
    Last Post: 06-14-2011, 03:38 PM
  2. transferring road fitness to mtb fitness
    By valleymtb'r in forum XC Racing and Training
    Replies: 26
    Last Post: 09-27-2010, 02:37 PM
  3. leg fitness v. cardio fitness
    By Gatorback in forum XC Racing and Training
    Replies: 6
    Last Post: 04-15-2008, 05:17 AM
  4. Bonking in the first mile...
    By JLampitt in forum Rider Down, injuries and recovery
    Replies: 4
    Last Post: 11-01-2007, 04:54 PM
  5. Fitness Assessment: Will my local college test my fitness?
    By SuperClyde in forum XC Racing and Training
    Replies: 5
    Last Post: 11-29-2005, 10:49 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •