I weigh around 170. I'm 46. I rode with my heart rate monitor a couple of weeks ago. 30 miles, 2:15 thereabouts, 1400 calories. The average speed for that ride was 12 mph. We had headwinds and I struggled up hills. HRM said I burned 500 cals last night on a 13 mile/1 hour ride.

If your ride felt easy, then I would back it off a few hundred calories. But if you worked it hard and fast, I can easily see 3000 calories for a ride like that.

Karen