Making Shift Happen

224. How to Finally Stop Bonking Mid-Ride

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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! 

      Do You Want a Coach to Help Make Training & Nutrition Easier and Simpler for You?

      Hi, it’s me. 🙋‍♀️ If you’re ready to finally make some lasting and sustainable changes in your nutrition and fitness, then apply to work with me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

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      Making Shift HappenBy Jen Kates with Shift Human Performance
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