Exercise advice needed

[Alouicious]

For Audaxing, use 25 kCals/km.

It makes the maths damned easy.

[andygates]

I go with a thou an hour.  Mind you, I'm a bifter, and apparently I haven't trained my metabolism (what, my legs aren't enough? ffs!).

[Chris S]

500/hour works for me at audax pace (23/24kph). It's about half what the HRM claims.

[simonp]

500/hour works for me at audax pace (23/24kph). It's about half what the HRM claims.

22kcal/km.  Pretty close to what the bear said.

I've always found my Powertap reported between 20-25kcal/km (once I'd adjusted the output energy for 25% efficiency of the body) input energy.  Except on one stage of LEL coming back from Dalkeith to Traquair against the wind, which was 32kcal/km.

Typical audax pace is slightly higher than that for me: I average about 25kph on a 200k.  I used to be a bit slower.  I'll be burning more calories in total, but generating less lactic acid, so more efficiently using the carbs (anaerobic metabolism uses carbs up 19x faster than aerobic), and probably burning a bit more fat.

[Chris S]

It's a blunt tool though. I will have burned more on Saturday (fixed gear grimpeur) - probably 50% more.

[Alouicious]

500/hour works for me at audax pace (23/24kph). It's about half what the HRM claims.

22kcal/km.  Pretty close to what the bear said.

I've always found my Powertap reported between 20-25kcal/km (once I'd adjusted the output energy for 25% efficiency of the body) input energy.  Except on one stage of LEL coming back from Dalkeith to Traquair against the wind, which was 32kcal/km.

Typical audax pace is slightly higher than that for me: I average about 25kph on a 200k.  I used to be a bit slower.  I'll be burning more calories in total, but generating less lactic acid, so more efficiently using the carbs (anaerobic metabolism uses carbs up 19x faster than aerobic), and probably burning a bit more fat.

Anywhere between 18 and 25% efficiency, depending on your state of dress and how cold the wind is.

[ceejay]

Re the OP. If you want to loose weight you might like to consider two other aspects than just the cycling.

One, fairly obviously, is making sure that you don't imperceptibly increase the amount you eat to compensate for any calorie deficit. Having a set routine of food that is easily measured helps eg 2 weetabix rather than a bowl of loose cereal measured by eye, sliced bread rather than hacking off a bit of the loaf etc.

The other is to do some upper body exercises with light weights. The logic here is that these muscles will increase their resting metabolism too, burning more calories when you aren't exercising. It may be that the wrist injury makes that less practicable though.

Good luck with the recovery.

[Nightfly]

So what's on the side of this cereal box is 'statistical tosh'.

How do they get away with this crap?


If some of the population can lead a heathy life riding 50Km a day on not much more than 1700 kCals/day, 2500 for doing nowt will lead some of the population into obesity.

Hey, wasn't that the problem recently publicised and debated on this chatboard?

Km??? What are they?    

[Bigsybaby]

My body composition monitor is telling me that to remain at the same weight I need to consume 5722 calories. I know I eat a lot but that seems very high. I think I eat half that and excercise regularly and my weight does not move at the moment.

My BMI for my height is 78kg. My composition monitor tells me that my muscle mass alone weights 87kg. Is it possible to get there?

[simonp]

5722?  For what activity level?!

[Bigsybaby]

5722?  For what activity level?!

It doesn't say, so I am curious how it calculates the number.

I am guessing that it measures your muscle and assumes that will burn so many calories per day so to remain the same you can consume x amount. Your point however does raise the question whether it should vary according to activity level. I am assuming that it is not smart enough to go back over past activity levels.

[simonp]

BMR for me is about 1780kcal, for comparison (71kg weight, 16% body fat).

Adding activity gets a bit over 2000kcal for light stuff, working a desk job.  Adding lots of activity last year probably means I averaged 3000kcal.

I can’t see how anyone normal could need 5700kcal.  Something wrong.

[Bigsybaby]

I can’t see how anyone normal could need 5700kcal.  Something wrong.

I think your right!

My measurements today are as follows:

Weight 111kg
Body fat 15.4%
Bodywater 57.2%
Bone mass 4.6kg
Muscle mass 89.4kg
Physical rating 6 (High Muscle/Healthy fat)
Visceral fat 10
Metabolic age 38 (I am actually 53)
Daily caloric intake 5831

[simonp]

Does it have an activity level setting?  Mine doesn’t and just shows the BMR calories.  There is athlete mode.  Not sure what that does to BMR, but it reduces the body fat % reported. 

To need nearly 6000 calories though, you’re talking very heavy activity every day.

[amaferanga]

5722 calories a day would mean burning around 4000 calories from exercise.

4000 kcal = cycling @ 278W for 4 hours or 185W for 6 hours.

So how many hours do you ride your bike for each day and how fast do you go?  278W would be >>20mph average on flattish roads.

[Bigsybaby]

5722 calories a day would mean burning around 4000 calories from exercise.

4000 kcal = cycling @ 278W for 4 hours or 185W for 6 hours.

So how many hours do you ride your bike for each day and how fast do you go?  278W would be >>20mph average on flattish roads.

My training ride last night was for 2 hours 30 mins cadence between 90-110 and heart rate in sports zone 2

[Greenbank]

So what's on the side of this cereal box is 'statistical tosh'.

How do they get away with this crap?


If some of the population can lead a heathy life riding 50Km a day on not much more than 1700 kCals/day, 2500 for doing nowt will lead some of the population into obesity.

Hey, wasn't that the problem recently publicised and debated on this chatboard?

Km??? What are they?    

Kelvin meters.

[amaferanga]

5722 calories a day would mean burning around 4000 calories from exercise.

4000 kcal = cycling @ 278W for 4 hours or 185W for 6 hours.

So how many hours do you ride your bike for each day and how fast do you go?  278W would be >>20mph average on flattish roads.

My training ride last night was for 2 hours 30 mins cadence between 90-110 and heart rate in sports zone 2

Probably about 1000-1500kcal.  Not more than 2000kcal I should think.