CYCLING PERFORMANCE TIPS - exercise Calories

CYCLING PERFORMANCE TIPS

CALORIC EXPENDITURE OF EXERCISE

All sports require additional energy expenditure above the BMR. Most of the time you will see these given in ranges based on the intensity of the exercise (we often become less efficient at higher levels of exertion as our form deteriorates; where wind resistance is an issue, it factors into the equation as well) and are calculated for the person of average build (if you are heavier, they need to be adjusted upwards as it takes more energy to move your body in whatever sport is being discussed.)

Since this homepage is related to cycling, I'll confine my detailed comments to that sport (see below for a general comparison with other athletic activities).

Energy needs are a combination of those used for cycling on the flats plus the requirements to gain elevation (to lift you and the bike against gravity) if you are climbing or riding over uneven terrain. The total Caloric expenditure for any ride can be calculated specifically, but assuming:

the following is a good estimate for replacement Caloric needs for the exercise component alone:

(graphic representation)

(Note the more than doubling of Cal expended as speed doubles because of that exponential effect of wind resistance. And your speed is "air speed", so add any headwind to your ground speed and subtract a tailwind.)

RELATIVE ENERGY NEEDS OF OTHER ATHLETIC ACTIVITIES

For the average person (150 lbs), on level ground, at recreational levels of exertion, the following give a general idea of energy expenditures.


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Cycling Performance Tips
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