The Bonk ride – today i suffered


Went for the ride i mentioned yesterday and loved it – apart from the last 10km where i felt cold had no energy and felt a wee bit dizzy THE BONK

Carbohydrates are the primary energy source for all cyclists who push themselves, while fats are more important in slower, endurance events. Protein is not an energy source, but maintains and repairs cells and tissue.

The “bonk” occurs when the body’s stores of carbohydrate (glycogen in the liver and muscles) is depleted and the exercising muscle shifts to fat metabolism as its primary source of energy. Occasionally overtraining may be the result of failing to adequately replace the muscle glycogen depleted as a result of daily training with the onset of what might be considered a chronic bonk type situation – or at least bonking much earlier in a ride than usual. this is particularly a risk at the elite athlete level where there may be multiple training sessions (or competitions) per day, and limited time to eat.

To minimize the risk of early bonking and chronic glycogen depletion as a possible cause of overtraining, it is important to maximize your body glycogen stores by using dietary carbohydrates to your advantage before, during, and after a ride:

  • eating a high carbohydrate diet in the days and hours before your ride
  • using carbohydrate supplements while riding
  • using the immediate post ride recovery interval to begin rebuilding carbohydrate stores. 

I thought I had enough for the 100km – a banana, muesli bar an energy gel …

my HR was a low 124bpm average and max was 160bpm. there was nothing great about it and average speed just 25km/h. Luckily neil was on the ride saw me flagging and gave me a spare gel and just before the end i felt fine …. Still it is a horrible feeling ….



What was great was coming into the house still a bit whacked and there was lovely Jolene saying ‘I made you some lunch … salad, prosciutto and homemade bread’




Hill Running repeats but now a slightly sore calf

That was a bit horrible

Went to Alexander park to do some hill repeats tonight

amble to the park then started the repeats – 1st one was to scout the hill – then realised best option was the less steep longer ascent with a short drop down and then repeat repeat. The HR belt can’t have been sweaty enough as it showed a 109%HR effort …. but rest were fine showing me hit 92%of my MaxHR. It hurt a lot which I guess it is supposed to do ….

the hill repeated and my speed
polar HR (strange spike on 2nd hill)

then i started to feel my calf pulling so to prevent muscle damage i stopped and didn’t finish my 10 repeats ….. still a bit tender but should be fine.

Using a TENS machine (well the EMS part) for sports injury

Today i shocked myself as advised by the yoga therapist …..

If you’ve had a muscle injury, there’s every chance you’ll benefit from EMS devices at surgeries, hospitals and gyms – that’s because they are commonly used to treat muscle groups affected by sports injuries.
Most EMS devices contain sport programmes and recovery programmes to effectively relieve minor aches and pains from your muscle workout.

A rehabilitation program should be designed with seven essential principles in mind: 2 main objectives and individual long and short-term goals.

Principles of sports rehabilitation:

  • Avoid aggravation – do not make the injury worse during the rehabilitation
  • Timing – rehabilitation should be started as soon as it is possible without aggravating the injury
  • Compliance – it is imperative you carry out the rehabilitation program in its entirety
  • Individualization – each athlete is different. The rehabilitation response will vary from patient to patient
  • Specific sequencing – incorporate all components of physical fitness as part of your rehabilitation program
  • Intensity – without aggravating the injury rehab should challenge you and progress your fitness
  • Total patient – it is important not to just focus on the injured part but to offer a holistic overall body rehab approach

The 2 main objectives of sports rehabilitation are:

  • Prevent deconditioning as a result of the injury
  • Rehabilitate the injured part

How EMS Works 
EMS devices have become quite popular in sports injury rehabilitation. When a person has a muscle injury, the electrical current produced by the EMS machine stimulates the muscles. This stimulation triggers repairing of the muscle tissue.

Electronic Muscle Stimulation Devices produce electrical signals that stimulate the nerves. The devices are normally connected to the patient through electrodes that are held in place with adhesive. By placing the pads on a certain set of muscles, and then sending the impulses via the EMS unit, the muscles will react by contracting and relaxing. The resulting contractions are much like the contractions that take place during regular exercise.

Depending on the area that requires treatment, a practitioner can switch the voltage for different pressure points on the muscle. The low voltage reduces pain and stimulates the muscle tissue. EMS devices help stimulate muscle tissue that may not be affected by regular exercise routines. They will stimulate damaged muscle tissues resulting in repairing, toning, and strengthening of the damaged tissue. Wherever the tissues are damaged, EMA devices will stimulate the fibers to various degrees and patterns. These patterns will create a different response from the contraction. Programs are designed to improve exhaustion resistance, endurance, and promote muscle healing. The purpose of using EMS on athletes is to shorten recovery time so they can return to the sport.

Sunday Split

Flew out yesterday night so decided the best thing to do was do a decent run and then a ride before I packed up and hopped on the plane.

It was 8am and already hot, Got a cooler bottle of water and left it near the hut figuring I would loop around here between 4 and 5km for a drink and then carry on – was planning on doing at least 10km so set off slow and gradually speeded up along with the heat.

Its here on MOVESCOUNT

Was about 28 degrees so nothing like the weather that mid summer will bring when I feel like dying of the heat at 6am.

After the run I felt good so jumped on the Brompton to spin out the legs getting rid of some lactic acid – so high cadence spinning for another 16km.


The anaerobic threshold is the point at which blood lactate or lactic acid starts to accumulate. Anaerobic means “without oxygen” and is basically the point at which you are working too hard for your body to use oxygen as its main fuel source. As a result, lactic acid is the waste product produced.

Accumulation of lactic acid normally occurs at around 85-92% of your HRmax, and is best described as the “jelly legs” feeling you get when you try to push yourself really hard. An active recovery (i.e. spinning your legs against a low resistance) is the best way to remove accumulated lactic acid.

Loving the Suunto HRM – I have the T6C – it’s light on the wrist and I love the way it shows PACE when using the GPS running and Speed when on the bike using a bike pod … clever Finns. You can see the recovery lactate stage clearly in the EPOC chart where the spinning was removing lactic acid … Today even with flying I have no leg pain.

EPOC chart

EPOC is the additional amount of oxygen the body needs to recover from exercise. Previously only measurable in sports laboratories, EPOC is a scientific indicator for the accumulated training load of each training session. Measuring EPOC makes it possible to objectively gauge whether the training session was sufficient enough to improve your fitness level. EPOC is also used to calculate your Training Effect.