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IMHO Miro_o nailed it.
This happens to me a lot. Basically because I love long endurance rides. But With 2 small kids I dont have any time to condition my body for them.
Your body will be used to burning glycogen. So even at Z3 you'll be burning more of this valuable, and limited, fuel then most. The real stinger is, even if you slow Down once the bonk sets in. Its fecking hard for your body to make use of fats and Food, without glycogen to help fuel the usuage of this less ideal fuel. Real LMAO stuff. Plus, if you're eating and riding Your body is juggling digestion and exerise. So will be even more ineffecient for a period. The Whole thing sucks, and like most things cycling, requires adaptive training.
I bonked on the biggest day of my alps trip recently. I'd eaten 2 large breakfasts, several cakes, pies, and flapjacks, and had a constant supply of water. Yet after 8 hours, and 5kms of ascent, went into such a bonk that my body went into shock, and all my muscles starting shaking intensely. I couldnt focus on the road Ahead, and needed the full Width of the road just to Balance on the bike. It was dark, I was 1.5km off the top of Col de Criox de Fer. When out of shear Luck my mate (who was a bit ill so was driving around the area taking pics, instead of riding), doubled back and found me. Struggling to put my windjacket on because I thought I was Cold. I refused to get into the car. But knowing he was parked at the top got through what was the most painful 1.5km of riding I've ever experianced.
/CSB.
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Smallfurry
hippy
I've always been shit at nutrition on longer rides but as I usually don't ride over 50 miles it's mot a problem as 1 bar/gel is usually enough. However, I'm turning to longer rides (4hrs+) for the winter and I'm having the same problems that I used to have.
Crashed a bit on my last ride so made a conscious effort to eat more this ride, and felt like I ate enough, but I struggled a bit for the last 10 miles with headaches and feeling generally uncomfortable, and for several hours after finishing I've had really bad hiccoughs/mild dizzyness. What am I doing wrong? Had about 2.5 litres of water, 2 gels, 1 energy bar, cake and a coffee, with a recovery drink when I got home. HR in the middle of Z3.