Calorie Question
#26
Randomhead
Join Date: Aug 2008
Location: Happy Valley, Pennsylvania
Posts: 24,402
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 4 Post(s)
Liked 3,702 Times
in
2,522 Posts
I'm curious what Carbonfibeboy's best time for 300km was. A little over 14 hours for me, which isn't all that fast for a randonneur. We're talking different levels of performance. Tbh, I am suspicious you have an eating disorder.
#27
Senior Member
Join Date: May 2020
Location: Great White North
Posts: 1,226
Bikes: 2013 Cannondale Caad 8, 2010 Opus Fidelio, 1985 Peugeot UO14, 1999 Peugeot Dune, Sakai Select, L'Avantage, 1971 Gitane Apache Standard, 1999 Specialized Hard Rock
Mentioned: 10 Post(s)
Tagged: 0 Thread(s)
Quoted: 548 Post(s)
Liked 473 Times
in
302 Posts
Was that 300 kms' all in one go? man that would be a long day of riding. I'm impressed when I do 100km, which would be about 4 hours for me, including normal traffic stops, probably a few rests along the way. I average about 25km/hr on my normal long rides, calculating a lot of starting and stopping as I go through the build up part of town until I get to open space.
I don't eat much as I'm riding and I have a bad habit of not drinking enough water. One ride last summer, after about 60 km's and very warm temperatures I came home feeling fine but not long after I bonked. That was the only time I realized I did not provide my body with what it needed.
I am starving when i come from a ride though, it's just something I don't notice while actually riding.
I don't eat much as I'm riding and I have a bad habit of not drinking enough water. One ride last summer, after about 60 km's and very warm temperatures I came home feeling fine but not long after I bonked. That was the only time I realized I did not provide my body with what it needed.
I am starving when i come from a ride though, it's just something I don't notice while actually riding.
#28
Randomhead
Join Date: Aug 2008
Location: Happy Valley, Pennsylvania
Posts: 24,402
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 4 Post(s)
Liked 3,702 Times
in
2,522 Posts
14 hours including stops.
The useful maximum rate of eating is only 300 calories/hr. On a long ride I might eat more than that at a stop, but with the recognition that digestion will be slow and it will affect my performance. The best 100 mile ride I ever had was after a lunch stop on a 1200km ride where I ate a cheesesteak and some fries.
We're getting off topic a little. It seems clear that what I said first is still the best idea, eat a small snack before riding the 30 minutes, or do it soon after a meal time.
The useful maximum rate of eating is only 300 calories/hr. On a long ride I might eat more than that at a stop, but with the recognition that digestion will be slow and it will affect my performance. The best 100 mile ride I ever had was after a lunch stop on a 1200km ride where I ate a cheesesteak and some fries.
We're getting off topic a little. It seems clear that what I said first is still the best idea, eat a small snack before riding the 30 minutes, or do it soon after a meal time.
#29
Senior Member
Join Date: May 2010
Location: Bastrop Texas
Posts: 4,490
Bikes: Univega, Peu P6, Peu PR-10, Ted Williams, Peu UO-8, Peu UO-18 Mixte, Peu Dolomites
Mentioned: 13 Post(s)
Tagged: 0 Thread(s)
Quoted: 970 Post(s)
Liked 1,635 Times
in
1,049 Posts
As a health care provider and a fat guy I personally have to watch my calories and consul others on watching thier calories. Many times I get patients who get carried away with trying to count Fat Calories, Carbs, Protein Loads, and Keto Counts.
My advise has been to start off counting just calories and protein in you diet. After you achieve an athletic weight then branch out into others ways of monitoring your diet.
Its the same way with your work out. I would suggest gauging your work out on whether you broke a sweat or not. At the point you are sweating profusely you have attained a workout peak.
There are people who go to a gym and work out for long periods of time without breaking a sweat. So does that count? Yes... Of course.
There are people who break a sweat just getting thier groceries to the car. So does that count? Yes... Of Course.
I don't mean to sound confusing. What I am saying is to watch your calories and protein intake; and know that if you have worked out to the point of sweating profusely you have accomplished a reasonable workout.
In general ya want to stay above 1200 calories, and at least 90 grams of protein per day. You should have at lest 3 litres of water a day for sure (even in the winter time).
Also: Stay hydrated and... BONKING is Bad.
My advise has been to start off counting just calories and protein in you diet. After you achieve an athletic weight then branch out into others ways of monitoring your diet.
Its the same way with your work out. I would suggest gauging your work out on whether you broke a sweat or not. At the point you are sweating profusely you have attained a workout peak.
There are people who go to a gym and work out for long periods of time without breaking a sweat. So does that count? Yes... Of course.
There are people who break a sweat just getting thier groceries to the car. So does that count? Yes... Of Course.
I don't mean to sound confusing. What I am saying is to watch your calories and protein intake; and know that if you have worked out to the point of sweating profusely you have accomplished a reasonable workout.
In general ya want to stay above 1200 calories, and at least 90 grams of protein per day. You should have at lest 3 litres of water a day for sure (even in the winter time).
Also: Stay hydrated and... BONKING is Bad.
__________________
No matter where you're at... There you are... Δf:=f(1/2)-f(-1/2)
No matter where you're at... There you are... Δf:=f(1/2)-f(-1/2)
Last edited by zandoval; 04-25-21 at 12:10 PM.
#30
Member
Join Date: Apr 2021
Posts: 30
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 11 Post(s)
Likes: 0
Liked 68 Times
in
18 Posts
I went from 220 to 184 doing 10 minutes on bike three times a day. But I also went really hard every time. Not pass out hard but I made sure I was huffing by the end of it. I actually can’t do stationary bike any other way it’s way too boring for me. I was losing an average of 2 pounds a week.
#31
LR÷P=HR
Join Date: Sep 2019
Location: SF Bay Area
Posts: 2,182
Bikes: 1981 Holdsworth Special, 1993 C-dale MT3000 & 1996 F700CAD3, 2018 Cervelo R3 & 2022 R5, JustGo Runt, Ridley Oval, Kickr Bike 8-)
Mentioned: 2 Post(s)
Tagged: 0 Thread(s)
Quoted: 867 Post(s)
Liked 1,205 Times
in
694 Posts
I went from 220 to 184 doing 10 minutes on bike three times a day. But I also went really hard every time. Not pass out hard but I made sure I was huffing by the end of it. I actually can’t do stationary bike any other way it’s way too boring for me. I was losing an average of 2 pounds a week.
I burn 25cal per mile on flat ground.
7000/25 = 280 miles
280miles in 210min = 80mph
i’d say you’d be plenty huffing at 80mph on a stationary bike!
Barry
Likes For Barry2:
#32
Full Member
Join Date: Apr 2012
Location: Prince Edward Island, Canada
Posts: 311
Bikes: '23 Devinci Hatchet Carbon Apex1 '19 Norco Bigfoot 6.1 ,'12 Motobecane Turino (killed by dog crash), '12 Trek 3700 Disc
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 149 Post(s)
Liked 128 Times
in
74 Posts
I tend to burn ~100 cal/hr on my fatbike. I'd need a lot of hours to burn 7000. I've done ~5000/day for 3 days but that was a lot longer than the 420 minutes rated time the above would suggest for me. More like 900 minutes to burn 15k. So I'm feeling inadequate since i only burn 1/2 that rate.
#33
Senior Member
Join Date: Jul 2002
Location: Sacramento, California, USA
Posts: 40,865
Bikes: Specialized Tarmac, Canyon Exceed, Specialized Transition, Ellsworth Roots, Ridley Excalibur
Mentioned: 68 Post(s)
Tagged: 0 Thread(s)
Quoted: 2952 Post(s)
Liked 3,106 Times
in
1,417 Posts
I tend to burn ~100 cal/hr on my fatbike. I'd need a lot of hours to burn 7000. I've done ~5000/day for 3 days but that was a lot longer than the 420 minutes rated time the above would suggest for me. More like 900 minutes to burn 15k. So I'm feeling inadequate since i only burn 1/2 that rate.
#34
just another gosling
Join Date: Feb 2007
Location: Everett, WA
Posts: 19,544
Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
Mentioned: 115 Post(s)
Tagged: 0 Thread(s)
Quoted: 3895 Post(s)
Liked 1,944 Times
in
1,389 Posts
I was using different equipment then and don't have an elapsed for sure for that 300k. It was a little over 300k. 195.5 miles in 12:02 saddle time. I know I was under 13 hours, but I don't remember by how much - not much though. I was solo for most of it and didn't stop much or for long - no one to talk to. 9700' of climbing. It was a really fun ride, a good bit of flat, one pass, lots of steep rolling hills. I'd missed the 300k brevet the week previous, so started with a friend on the Thursday. He A-fibbed out at about 70 miles and called his wife. He was OK, I went on solo.
A few weeks before, I'd done a 200k in a hair under 8 hrs. elapsed. I was 62 then. A year later, I did a 400k in a hair under 15 hours elapsed, but only 6000' or so climbing, so a pretty easy ride and I had a 4 person paceline about half of the way. The next year, I did a mountain 400k in about 15:30 saddle time and ~18:30 elapsed, ~13k' climbing IIRC, riding solo - I had an early flat which then flatted again later. That was before I started carrying a spare tire. That was a tough ride. Our RBA took us up an 18% grade after the last pass, with about 60k still to go. I was OK though, pulled another guy at 20 on the flat near the finish. Only had to ride for about an hour in the dark at the end - we'd started after it got a little light..
That ride was through mostly lonesome country, little water. I grabbed some water from a stream, which was not good. I woke up in the night after I got home, so sick I said the shema. It was just crypto though. Rando is pretty fun.
__________________
Results matter
Results matter
#35
Full Member
Join Date: Apr 2012
Location: Prince Edward Island, Canada
Posts: 311
Bikes: '23 Devinci Hatchet Carbon Apex1 '19 Norco Bigfoot 6.1 ,'12 Motobecane Turino (killed by dog crash), '12 Trek 3700 Disc
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 149 Post(s)
Liked 128 Times
in
74 Posts
nope - but maybe I missed a zero.
on the days I was burning ~5000cal/day it was over 5-6 hours, climbing sometimes 1900m in a day
Checking strava - my last ride was less than 30 minutes with a calculated ~600 calories. Avg HR was 178, max 205. AVg speed ~20km/h. Definitely NOT an e-bike. haha
so 1000/hour might make sense
on the days I was burning ~5000cal/day it was over 5-6 hours, climbing sometimes 1900m in a day
Checking strava - my last ride was less than 30 minutes with a calculated ~600 calories. Avg HR was 178, max 205. AVg speed ~20km/h. Definitely NOT an e-bike. haha
so 1000/hour might make sense
#36
LR÷P=HR
Join Date: Sep 2019
Location: SF Bay Area
Posts: 2,182
Bikes: 1981 Holdsworth Special, 1993 C-dale MT3000 & 1996 F700CAD3, 2018 Cervelo R3 & 2022 R5, JustGo Runt, Ridley Oval, Kickr Bike 8-)
Mentioned: 2 Post(s)
Tagged: 0 Thread(s)
Quoted: 867 Post(s)
Liked 1,205 Times
in
694 Posts
IMHO - I f you’re not using a power meter, Strava’s calorie calc’s are a joke. They are way too high.
You can prove this, get two riders on the same ride where one runs a PM. Then compare.
once you add a power meter the numbers are a known factor.
Your average human is not as efficient as you might hope. For every 1 calorie we produce, we burn ~4.2 calories to do it.
So with a power meter, estimating calorie burn becomes far more accurate.
very helpful if you’re attempting to net zero during workouts.
Barry
You can prove this, get two riders on the same ride where one runs a PM. Then compare.
once you add a power meter the numbers are a known factor.
Your average human is not as efficient as you might hope. For every 1 calorie we produce, we burn ~4.2 calories to do it.
So with a power meter, estimating calorie burn becomes far more accurate.
very helpful if you’re attempting to net zero during workouts.
Barry
#37
Senior Member
Join Date: Jul 2002
Location: Sacramento, California, USA
Posts: 40,865
Bikes: Specialized Tarmac, Canyon Exceed, Specialized Transition, Ellsworth Roots, Ridley Excalibur
Mentioned: 68 Post(s)
Tagged: 0 Thread(s)
Quoted: 2952 Post(s)
Liked 3,106 Times
in
1,417 Posts
nope - but maybe I missed a zero.
on the days I was burning ~5000cal/day it was over 5-6 hours, climbing sometimes 1900m in a day
Checking strava - my last ride was less than 30 minutes with a calculated ~600 calories. Avg HR was 178, max 205. AVg speed ~20km/h. Definitely NOT an e-bike. haha
so 1000/hour might make sense
on the days I was burning ~5000cal/day it was over 5-6 hours, climbing sometimes 1900m in a day
Checking strava - my last ride was less than 30 minutes with a calculated ~600 calories. Avg HR was 178, max 205. AVg speed ~20km/h. Definitely NOT an e-bike. haha
so 1000/hour might make sense
Likes For caloso:
#38
Full Member
Join Date: Apr 2012
Location: Prince Edward Island, Canada
Posts: 311
Bikes: '23 Devinci Hatchet Carbon Apex1 '19 Norco Bigfoot 6.1 ,'12 Motobecane Turino (killed by dog crash), '12 Trek 3700 Disc
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 149 Post(s)
Liked 128 Times
in
74 Posts
East coast wind & no way to get "aero" on a fatbike.
#39
Senior Member
IMHO - I f you’re not using a power meter, Strava’s calorie calc’s are a joke. They are way too high.
You can prove this, get two riders on the same ride where one runs a PM. Then compare.
once you add a power meter the numbers are a known factor.
Your average human is not as efficient as you might hope. For every 1 calorie we produce, we burn ~4.2 calories to do it.
So with a power meter, estimating calorie burn becomes far more accurate.
very helpful if you’re attempting to net zero during workouts.
Barry
You can prove this, get two riders on the same ride where one runs a PM. Then compare.
once you add a power meter the numbers are a known factor.
Your average human is not as efficient as you might hope. For every 1 calorie we produce, we burn ~4.2 calories to do it.
So with a power meter, estimating calorie burn becomes far more accurate.
very helpful if you’re attempting to net zero during workouts.
Barry
#40
Senior Member
#41
climber has-been
Join Date: Dec 2004
Location: Palo Alto, CA
Posts: 7,111
Bikes: Scott Addict R1, Felt Z1
Mentioned: 10 Post(s)
Tagged: 0 Thread(s)
Quoted: 3432 Post(s)
Liked 3,567 Times
in
1,793 Posts
I never eat anything on a ride less than 2 hours, and I'm never ravenously hungry afterwards.
Likes For terrymorse:
#42
just another gosling
Join Date: Feb 2007
Location: Everett, WA
Posts: 19,544
Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
Mentioned: 115 Post(s)
Tagged: 0 Thread(s)
Quoted: 3895 Post(s)
Liked 1,944 Times
in
1,389 Posts
Everybody's different and long training to do a particular thing works. We've had many riders complaining that when they don't eat on the bike, they come back and clean out the fridge. I don't notice it either when I'm fit, and I do about the same as you. I think the problem arises when unfit riders use up their blood sugar and their glycogen doesn't come in to replace it right away. I know there's a big difference in my fueling behavior when I'm fit.
__________________
Results matter
Results matter
Likes For Carbonfiberboy:
#43
Newbie racer
Join Date: Feb 2018
Posts: 3,406
Bikes: Propel, red is faster
Mentioned: 34 Post(s)
Tagged: 0 Thread(s)
Quoted: 1575 Post(s)
Liked 1,569 Times
in
974 Posts
I'll throw it out there.........a lot of folks don't burn as much as they think they do on rides. A less trained person and a trained person may eat close to the same amount after a ride. But the trained person possibly burned 50 to 100% more during the ride. Both people's gut can only take in so much at the after ride snack or meal. But one person did more than the other.
Lots of people snack after a ride, some do recovery drinks. Etc... It just matters if the post-ride and in-ride nutrition balances out with the work.
TT bike did 940KJ the other day in an hour at just under 40k race pace (over 260w for an hour). Week before 1030KJ in 75min at sweetspot (just below 260w).
That's a lot different than doing only 500KJ in that hour. Especially multiplied over weeks and weeks.
It's really hard starting out and having the low hourly output but having the hunger when done. Just hold tight. Water, wise snack choices. Eat the snack slowly, don't wolf it down. Etc... It will get better. Don't starve yourself. Eat when hungry.
Lots of people snack after a ride, some do recovery drinks. Etc... It just matters if the post-ride and in-ride nutrition balances out with the work.
TT bike did 940KJ the other day in an hour at just under 40k race pace (over 260w for an hour). Week before 1030KJ in 75min at sweetspot (just below 260w).
That's a lot different than doing only 500KJ in that hour. Especially multiplied over weeks and weeks.
It's really hard starting out and having the low hourly output but having the hunger when done. Just hold tight. Water, wise snack choices. Eat the snack slowly, don't wolf it down. Etc... It will get better. Don't starve yourself. Eat when hungry.
#44
Senior Member
Join Date: Aug 2014
Location: Silicon Valley, CA
Posts: 137
Bikes: 2020 T-Lab X-3 w/GRX Di2, 2018 Trek FX-5S with GRX/Xt 1x drive train
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 44 Post(s)
Liked 41 Times
in
25 Posts
Having a HR Strap & Power Meter is the only way to get even remotely accurate expended calories. I use both and also use the Garmin Smart Eat prompt to help stay fueled up. Even on long rides the prompt doesn't come close to having me eat maybe even a third of what I've burned by the end of the ride.
#45
Senior Member
Having a HR Strap & Power Meter is the only way to get even remotely accurate expended calories. I use both and also use the Garmin Smart Eat prompt to help stay fueled up. Even on long rides the prompt doesn't come close to having me eat maybe even a third of what I've burned by the end of the ride.
#47
just another gosling
Join Date: Feb 2007
Location: Everett, WA
Posts: 19,544
Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
Mentioned: 115 Post(s)
Tagged: 0 Thread(s)
Quoted: 3895 Post(s)
Liked 1,944 Times
in
1,389 Posts
On really long rides, say over 6 hours, I ride more by HR than by power. I watch my power, but gauge my effort by HR because what one needs to do on a long ride is to limit physiological stress. Unless one has ridden the course before and has a good memory, going by power you'll either over or undercook yourself. Which is not the subject of this thread, and brings up another subject, how to limit by HR but that's another discussion altogether.
I usually eat when I'm hungry, and on long rides, eat about half my kJ, though during the ride it's impossible to know what that is, hence I eat when hungry or feel like I'm about to cry, which works out to about half kJ in the end.
__________________
Results matter
Results matter
Likes For Carbonfiberboy:
Likes For Barry2:
#49
just another gosling
Join Date: Feb 2007
Location: Everett, WA
Posts: 19,544
Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
Mentioned: 115 Post(s)
Tagged: 0 Thread(s)
Quoted: 3895 Post(s)
Liked 1,944 Times
in
1,389 Posts
#50
Senior Member
Join Date: Jan 2020
Posts: 2,352
Mentioned: 2 Post(s)
Tagged: 0 Thread(s)
Quoted: 680 Post(s)
Liked 949 Times
in
556 Posts
this is something good for me to Know. my e bike has a watt meter because it has a torque sensor. plus it has my HR. I get mabye 250 calories burned on my 31 minute commute that putting out a average of 170 to 200 watts and a heart rate around 130 though it averages lower because of the stop signs. on my 40 mile ride where I averaged 152 to 160 watts and a heart rate of 130 over 2.4 hours It shows around 1300 calories. my garmin shows a little under but it does not have my watts only my HR trying to work out how accurate it is?