how many calories am I burning?

I am now a yearling cyclist. I started riding in the spring last year but only rode about once a week for 10-12 miles. This year I've decided to switch my major form of physical activity from running to cycling, so I'm trying to get somewhat serious about it. For various and sundry reasons I've JUST started riding this season and am LOVING it.

I'm also hoping to drop a few pounds over the summer. I would really love to have some idea of how many calories I burn when cycling. I've looked at various websites and have seen huge differences in the numbers they quote. I understand there are a lot of variables that make it impossible to know what a particular rider on a particular bike on a particular terrain might burn. But I'd love to at least get in the ballpark. The biggest question I have about this is what difference riding on hills makes. I live in very hilly country and can't help but think (hope!!) that I burn more calories than I would if I lived in the flatlands. :) Can anyone give me any insight into this topic?

newbiechick (aka Shelley)
Bloomington IN

This is a very simplistic formula, but for a ballpark figure I calculate about 8-9 calories a minute. I use this even for hills as it takes me longer to get up them.

Shelley,

If you are looking into purchasing heart rate monitor ( if you don't have one already) then get one with calorie count. I have polar F6 and it's great, it shows how many calories you burned and Fat %. Also hills will train you harder , make your muscles stronger and your CV stronger as well. On saturday i did 40 flat miles burned 1295 calories with average of 17mph, i am 5'4" and 125lbs.

Every time I see someone post a recommendation of Polar for counting calories, I feel compelled to post this link.
http://forums.teamestrogen.com/showt...ght=university

an article I found informative
http://www.active.com/story.cfm?stor...tury_challenge

I wish i knew it befor. Thanks SK . I guess it's time to stop eating everything I want thinking that I burned these calories on bike :-)

hmmmmmm that study is 2 years old...... i would hope that polar has improved their products since then? i know i get a "better" calorie count with my f11 than i did my a5!

also.... from the different online calculators i've looked at.... compared with my polar (both the f11 and the 720i when i still had it prior to the edge)... it was a lot better reading.... as in lower.... the online ones would give, what i considered, grossly over exagerrated numbers.... i'd rather have the lower number and err on the side of burning less calories! (and don't get me started on the edge and the calories it calculates that i've supposedly burnt! i'd be such a cow if i used that as the calories i could eat!)

Thanks for all the info, folks! I feel like I can at least get a reasonable estimate now. Appreciate the help!

Shelley/newbiechick

The Ph.d grad student who gave me the article says the s720 uses the same algorithms as the model used in the study.

well i use the f11 now... so does that use the same algorithm, too?

regardless..... the f11 shows me burning LESS calories than ANY online calculator and WAY less calories than the edge.... so i'm happy with it!

One thing I have learned - I don't like obsessing over formulas - is that if I cycle, the appetite increase is more than the calories burned. I *want* to eat more than I've burned. So, if I want to lose weight, I have to exercise more and eat the same amount or less than when I was just maintaining the same weight, even though I wanted to eat EVERYTHING IN THE FRIDGE and the cupboards, too. (It's kicked in big since I finished my week-long ride. How many bagels and cheese can one person eat?)

:eek: :eek: Please explain the same thing to me! I don't ride that many miles but I am always trying to fine something to eat. Bagels with melted butter are my favorite lately, seems that without a nicely toasted whole wheat bagel with butter its impossible to start weekend morning. I never been so hungry with any other type of sport. I mean i do 3 spinning classes a week, 2 morning rides 12 miles each and ride on weekend but eat like i am in a process of doing TDF.

http://www.stevenscreek.com/goodies/calories.shtml

I use this calculator as rough estimate...

I use caloriesperhour.com, they have a specific bicycling calculator. I understand these are all just estimates, but it makes me feel good to see such large numbers!

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Originally Posted by FreshNewbie

:eek: :eek: Please explain the same thing to me! I don't ride that many miles but I am always trying to fine something to eat. Bagels with melted butter are my favorite lately, seems that without a nicely toasted whole wheat bagel with butter its impossible to start weekend morning. I never been so hungry with any other type of sport. I mean i do 3 spinning classes a week, 2 morning rides 12 miles each and ride on weekend but eat like i am in a process of doing TDF.

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Sometimes hunger is actually thirst. ALSO, you need protein. Bagels & butter don't give you much protein.

Plan your meals, don't raid the cupboards. Get onto FitDay (google it - it's a website) & see how many calories you're really eating - it can be an eye opener. Then, plan to eat something every 3 hours with carbs, a little fat & protein.

If you're just eating carbs, you may be experiencing a carb crash and becoming hungrier each time. Quick protein = hard boiled eggs, a small piece of cheese (both add fats too), turkey or chicken (have the deli slice 2" slices then cut it into bite size pieces for finger food during the day). You should always have a little protein with your carbs.

Well, I allow myself bagels only on weekends, otherwise i have whole grain cereal with low fat milk. I actually put lots of effort to have a balanced diet, of course i can slip here and there a piece of candy or a little piece of cake on weekends. The problem is that I am just constantly hungry, no matter how healthy I try to keep my diet. I don't eat large portions, combine protein and carbs, eat lots of veggies and fruits. For instance one day :

breakfast: cereal with low fat milk
lunch: salad with grilled salmon
dinner: don't eat large dinner- cottage cheese with blueberry jam
snacks: toasted almonds with cranberries , fruits

Hi roadies,
Just lurked over from the new mt bike site...
Now, I am no expert, but I consider myself a very healthy eater.

FreshNewbie that is not very much food, at least in my book. I would be ready to eat my shoe and perhaps a sock if that was my caloric intake for the day, especially the dinner.

Ruth

well, it might sound as not, but I always snack between meals. I never liked to have a big dinner, just can't handle it before bed. Before workouts and after i always have either luna bar or energy gel.

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Originally Posted by FreshNewbie

Well, I allow myself bagels only on weekends, otherwise i have whole grain cereal with low fat milk. I actually put lots of effort to have a balanced diet, of course i can slip here and there a piece of candy or a little piece of cake on weekends. The problem is that I am just constantly hungry, no matter how healthy I try to keep my diet. I don't eat large portions, combine protein and carbs, eat lots of veggies and fruits. For instance one day :

breakfast: cereal with low fat milk
lunch: salad with grilled salmon
dinner: don't eat large dinner- cottage cheese with blueberry jam
snacks: toasted almonds with cranberries , fruits

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You need to to eat at least 1200 calories a day so your body doesn't go into starvation mode and hoard the fat. If you are biking a lot, you'll need even more..

dogmama's right.... you need protein! and GOOD fat (olive oil, peanuts, etc!)

and the 1200 calories NEEDED are BEFORE adding exercise calories... if you are exercising a lot... you NEED more calories! if you allow your body to go into starvation mode... you won't lose weight cuz your body will hold onto any stores you have!

freshnewbie... although what you are eating appears to be healthy... it's nowhere near enough if you are doing any amount of cycling (like other than riding around the block!)

i sometimes have cottage cheese and fresh strawberries for a SNACK and i know i'm hungry again within a half to one hour! so for dinner... that certainly isn't enough!!!!

no wonder you're hungry all the time!!!!

I am also concerned that this is not a lot of food.

I am 5'4" and about 120 lbs. I cycle (only hills, that's all there is here) about 8 hours a week, and spend the rest of my days reading quietly (and way too much time on TE!!). Here is what I ate yesterday:

Breakfast:
Two pieces of wholewheat toast with honey, peanut butter, cottage cheese and fresh strawberries (yes, all of this, on each toast)
AND
about 1/3 cup muesli mix (oats, raisins and maybe some nuts) with 1/2 cup non-fat yogourt and another load of strawberries
usually I'd throw a hard-boiled egg in there but I didn't have any yesterday
coffee

Lunch:
Homemade wrap sandwich with leftover salmon (about 6 oz), half a tomato, half an avocado, and poppyseed dressing (in lieu of mayonnaise)
Piece of strawberry-rhubarb pie

Snacks throughout the day:
Grapes
More strawberries (the local ones are excellent and plenty right now - I eat mostly in-season produce when I can)
Iced coffee with about 1 oz chocolate and 1 tbsp sugar in it

Lots of water

Dinner:
Tomato salad (one salad, about 4 oz regular feta cheese and a few olives thrown in, with balsamic vinegar and fresh ground pepper)
Very lightly buttered green beens (a small plate of them) with sliced almonds
Butternut squash agnoletti with puttanesca sauce (my partner and I shared one of those fresh pasta packets, so a decent plate of them)

I don't have a scale with me right now but I suspect I may be loosing weight. Even eating that much I have to be very careful not to drop below 117 lbs, which seems to be the threshold of health for me.

So please, make sure you eat enough... You are exercising and your body needs fuel for that, even if your goal is to loose weight. Not eating enough and being hungry all the time will make you unhappy, cranky, and eventually you'll drop out of the sport.

Take care...

I guess it's time to change my diet a bit. Feel bad for hijacking the thread

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Originally Posted by FreshNewbie

Well, I allow myself bagels only on weekends, otherwise i have whole grain cereal with low fat milk. I actually put lots of effort to have a balanced diet, of course i can slip here and there a piece of candy or a little piece of cake on weekends. The problem is that I am just constantly hungry, no matter how healthy I try to keep my diet. I don't eat large portions, combine protein and carbs, eat lots of veggies and fruits. For instance one day :

breakfast: cereal with low fat milk
lunch: salad with grilled salmon
dinner: don't eat large dinner- cottage cheese with blueberry jam
snacks: toasted almonds with cranberries , fruits

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That looks good but does not seem like enough food. Cereal in the morning never works for me. I have to have protein or at around 10 in the morning I am starving.

ditto on the cereal.... although i do eat it! i have kashi golean crunch with light choco soy milk and a banana for breakfast at work (less than 300 calories)..... even though the soy milk and kashi have protein.... i'm still hungry within a couple hours! but i have morning and afternoon snacks each day!

if i'm going to go riding (on weekends... holidays.... i have oatmeal (also made with light choco soy milk and a tablespoon of natural peanut butter)... now THAT stays with me longer than cereal... for whatever reason (and it's under 300 calories too! so it's not that! i think the PB fat keeps me feeling full longer!)

heck.... i love my oatmeal so much.... i even have it for lunch a lot of days! it's easy to bring to work and i LOVE LOVE LOVE it!

my meals and snacks pretty much average out to around 300 calories each.... for a total of 1800 calories a day.... i work out EVERY workday morning... and ride after work every evening except fridays.... i normally ride around an hour (sometimes more).... so burn around 500 or more calories.... and my morning workouts vary from 300 to 600 or 700 calories (if doing aerobics!) so for me.... 1800 is probably still too low of calories for what i do....

of course... i'm bad about cheating on weekends :( :rolleyes:

(i pretty much eat every 3 hours, on average!)

I don't work out as much ( or maybe i do :rolleyes: ) I do weight sessions 2X week - 45 mins each ( used to do at least 3 or 4 times but now i rather bike) 2 spinning classes on tuesdays and one on thursday after work. Bike outside for almost an hour before work twice during weekdays and at least once on weekends.
I do have snacks between each meal, that include nuts, dry or fresh fruit, cheese, yogurt.

Quote:

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Originally Posted by FreshNewbie

I don't work out as much ( or maybe i do :rolleyes: ) I do weight sessions 2X week - 45 mins each ( used to do at least 3 or 4 times but now i rather bike) 2 spinning classes on tuesdays and one on thursday after work. Bike outside for almost an hour before work twice during weekdays and at least once on weekends.
I do have snacks between each meal, that include nuts, dry or fresh fruit, cheese, yogurt.

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Don't worry about hijacking the thread, I think it was related.

This being said, I also don't want you to feel like everyone is telling you what to do about your body. Make your own decisions. Personally, I am just concerned that exercising women don't eat enough and/or feel guilt when they eat. You seem to be eating very good foods, it is very unlikely to hurt you to eat a bit more of these. Having an out-of-control appetite is not fun. Personally I love to eat (as you can see) and I love cycling because it increases my appetite and the occasions to eat. But being overly hungry really makes me cranky and that's not pleasant for others.

I'm with you Cali, I eat some sort of meal every 3 hours!!

Thank you Grog. I certainly don't feel like someone is telling me what to do, rather as giving me a good advice worth listening to. I guess the fact that i am hungry between meals calls for a change. Bringing some handy snacks to work probably wouldn't hurt either! Thank you all.

I'd say its possible that you aren't eating enough as well and that is why you are always hungry...

I agree with the previous post - go to fit day and start tracking you calorie intake and expenditure. Too little and your body goes into starvation mode and you are going to be hungry all the time - too many carbs w/o fats and proteins are going to spike your blood sugar and you'll be hungry soon after eating.

I'm trying to loose weight too. At the moment I'm concentrating more on my running than my cycling though.

I wondered if anyone could give me a clue about why I want to fall asleep every afternoon. I feel like dropping off at work from about 2pm onwards, but I am fully wide awake again by the time I go home. Now this could either be because I am bored out of my brain (which I am :p ), due to my diet, or something else entirely!

My typical day would be
Breakfast (7am): Porridge (I think it is called Oatmeal in the US)
Lunch (12.30-1.30 ish depending on work-load): Pasta salad / Rice salad with some beans and ham mixed in for protein
Afternoon snack (3pm to 4pm): slice of malt loaf and some dried cranberries and blueberries
Evening meal (7pm ish): typically fish or lean meat with some new potatoes and vegetables or stirfry with noodles/rice

I felt like this even before I started trying to get healthy and decided that I was probably eating too much at lunch. I would really appreciate some advice. I keep thinking that one day I really will fall asleep and my boss will walk in to find me under the desk! :eek:

You might have anal glaucoma.... CAn't see your butt staying at work. :p Anyway, I have the same problem. I get SO sleepy every afternoon. But, I know I've been working out more than I did in the spring. My boyfriend is a farmer and so he wakes up at crazy hours in the morning. I'm trying to adopt the schedule so that I can get out the door while it's still cool out... in comparison to the rest of the day. But, it rarely works. Especially on days that I'm driving from his house.

At any rate, I feel your pain. I think that I eat enough. At lunch some days it's possible that I eat too much = sleepiness.

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Originally Posted by Pachyderm

I'm trying to loose weight too. At the moment I'm concentrating more on my running than my cycling though.

I wondered if anyone could give me a clue about why I want to fall asleep every afternoon. I feel like dropping off at work from about 2pm onwards, but I am fully wide awake again by the time I go home. Now this could either be because I am bored out of my brain (which I am :p ), due to my diet, or something else entirely!

I felt like this even before I started trying to get healthy and decided that I was probably eating too much at lunch. I would really appreciate some advice. I keep thinking that one day I really will fall asleep and my boss will walk in to find me under the desk! :eek:

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Quote:

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Originally Posted by Hammer

You might have anal glaucoma.... CAn't see your butt staying at work. :p

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http://www.smileycons.com/img/emotions/201.gifhttp://www.smileycons.com/img/emotions/89.gif

When I feel sleepy in the middle of the day, I can usually trace it back to either a low blood sugar event (last meal wasn't very filling), or low iron (usually related to periods).

So I take a Flinstones vitamin with iron. You can take any vitamin with iron, but I take Flinstones because they don't make me burp vitamin flavor and they dont' cause me to be constipated like other iron supplements do. I also cook in cast iron pots and eat lots of leafy greens. I think it is just beginning to dawn on me that I do have chronically low iron (only hinted at over the years by being turned down for giving blood over and over due to low iron).

I just pay more attention to my iron now, and I'm not sleepy as often in the afternoons.

Karen