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:
- an average rider (75 kg, 10 kg bike)
- level terrain
- that you need to eat 4 times as many Calories as are being expended (see inefficiency of the human machine above)
the following is a good estimate for replacement Caloric needs for the exercise component alone:
- 5 mph - 7 Cal/mile - 37 Cal/hr
- 10 mph - 13 Cal/mile - 133 Cal/hr
- 15 mph - 23 Cal/mile - 349 Cal/hr
- 20 mph - 37 Cal/mile - 742 Cal/hr
- 25 mph - 55 Cal/mile - 1374 Cal/hr
- 30 mph - 77 Cal/mile - 2303 Cal/hr
(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.
- Walking (4 mph) -- 89 Cal/Mile
- Running (8 mph) -- 110 Cal/Mile
- Cycling (15 mph) -- 23 Cal/Mile
- Swimming (1.5 mph) -- 434 Cal/Mile
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Cycling Performance Tips
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