UKC

Next week I'll be going on a bit of a cycling expedition with some friends and was wondering how many extra calories I was likely to be burning. I've had a look at some calculators that suggested I'd be burning 3-4000 calories a day, does that sound realistic? Also, I take it that 3-4000 calories is on top of my BMR (which is probably around 2500-3000 calories), so I'll need to consume ~6500 calories per day in order to not lose weight?

I'll be cycling ~75 miles per day for four days at probably around 10mph on relatively flat roads on what is effectively a hybrid bike (which weighs ~13.5kg). I weigh about 73kg and will be carrying perhaps a little over 10kg in supplies.

Thanks in advance.

In reply to Mi|es: I'm sure you can calculate it fron that info, but 6500 kcals a day sounds a lot for that distance and speed.

In reply to andy:

I agree but that's what the calculators seem to tell me (although I do have a pretty high BMR which is probably part of it). What do you think would be a more realistic value?

In reply to Mi|es:


Well, work = mass * distance.

75 miles is approximately 120km, so...

96.5kg * 120km = 11580 kJ

multiply by 0.239 to get calories and you get 2767 kCal. Bear in mind that's before any friction forces and is only a very basic analysis. But generally it looks like the calculators seem to be in the right ballpark.

In reply to Mi|es:

I wouldn't worry too much about your calorie intake on your trip. Just eat regularly, drink lots and have a few energy bars for that "bonking" moment.

On long days in the saddle i'll usually eat a good breakfast (porridge/fry-up if its in a hotel!), i'll take a banana or two (or jam on toast) for a snack when i start to get hungry then stop for a good lunch somewhere. Then in the afternoon i'll have access to a few gels/energy bars.

Have you got something for your water? I use High5 Zero's which i've found to be the best.

By mid afternoon you'll be finished and get to that 6,500 calories in beer right?!

Have a good one!

In reply to Mi|es:

i agree with Mike on this don't worry too much, if you think of a pound of fat being 3500 cals its pretty safe to say most people can lose a few without being worried

In reply to Mi|es:

If Mo Farah was to run a mile at 6-min pace with an unfit punter of the same weight do you think they would burn the same number of Calories?

The whole concept is so determined by your current level of fitness and familiarity with the discipline that the actual number surely must be little more than a very rough guide. As others have said, eat enough and eat well. Listen to your body because it'll be far more accurate than computer-generated Calorie figures ever could be.

In reply to m1ke_smith:
>

I take it this is some kind of supplement which you mix with your water? No I haven't, other than the convenience is it much better than food?

In reply to lost1977:

I'm pretty lean so can't really (and definitely don't want to) lose any if I can avoid it.

In reply to john arran:

Yes. Assuming their body composition was the same and the punter didn't have some ridiculously inefficient running technique. I do see your point but in order to respond to my body's needs I'll have to actually have enough food with me which is why I'm looking for a rough idea of the amount of calories I'll be burning. And obviously at the same time, I don't want to be carrying around loads more food than I actually need so I don't want to take too much.

It seems most people agree with the figure the calculator quoted though, so thanks for the help

In reply to Dw:

Can I humbly point out that

work done = force x distance

i'll give you a half mark for the units

In reply to Mi|es:

You're not going to lose a lot in four days - if you're not used to that level of exercise you won't be used to metabolising large quantities of fat as fuel - you'll bonk and be forced to eat carbs or sit down at the side of the road before you lose a lot of weight.

But if you're carrying all your food with you and want to limit the bulk/weight, I'd have thought 6500 kCal is probably a bit much - the 3-4000 will be burned in the 7 hours you're riding so you should probably add 2000 for your BMR contribution over the remaining hours of the day.

In reply to Mi|es:



In which case we'll have to disagree. If I was to go out cycling with a pro I would be working maximally (and inefficiently, however good my technique may be) when he was cruising effortlessly. He may be burning close to the calculated Calorie figure but I would be burning far more. I would end up knackered and ravenous whereas he would probably barely have started to work up an appetite. It has little to do with technique and all to do with muscle efficiency. Like an underpowered 1.0 litre engine maxing out at 85mph and due to inefficiency burning a lot more fuel than a 1.6 litre engine doing the same speed.

In reply to Mi|es:

Yes, but it's electrolytes rather than energy. If you want energy drink go for something like Gatorade but probably best to just stick with electrolytes and I agree with Mike High 5 zeros are probably the best, but taste the nicest too



Yes, but you've got to remember you'll be on your bike for 7 hours, so if your standard day rate is 2500, and you assume 2000 of that is whilst you are awake, then almost 1000cals you would normally use during the time you are on the bike, so take this off what the calculators say so 2500 + 3000 - 1000(ish) = 4500.

Where possible use slow release carbs, but take something like jelly babies to give you an instant lift if you start bonking

In reply to balmybaldwin:

Isn't electrolyte just a posh word for salt? Please enlighten me if I'm wrong.

As for your calorie calculation, when I said my BMR I meant the calories I use before doing any kind of exercise, i.e. the calories my body uses just to keep me alive/functioning. When I'm cycling, as well as the calories I use to pedal my bike I will still continue to require those original calories to keep myself alive/functioning so I can't subtract 1000 calories. Or have I misunderstood what you meant?

In reply to Mi|es:

More or less, you can get the same from mixing freshly squeezed orange juice, salt and water... The tablets are just more convenient


The calorie counter will be working out roughly how many calories you're going to burn while you ride, not the differential between what you'll burn and what you would sitting on the couch.

In reply to Ciro:
>

What's the benefit of the OJ?

In reply to Mi|es: Sugar

In reply to Escher:

Seriously? Are you sure? Surely there are better sources of sugar than orange juice? :S

That seems a very high BMR for someone of your weight?
I weigh a little more than you and mine is a good bit less than that according to standard calculators.

How was yours worked out, out of interest.
It's around what my TDEE would be if I wasn't doing too much in a day.

In reply to geebus:

Nah you are right, it wasn't very scientifically calculated and is probably a slight overestimate. I estimated it by considering the number of calories I need to consume per day in order to maintain my weight during a period when I'm just sitting around at home not getting any exercise.

For reference, I usually consume 3000-3500 calories per day exercising 2 or 3 times a week for an hour or so at a time which is definitely pretty high for someone of my weight.

As a side note, my 'calculated BMR' is around 1800 and my 'calculated TDEE' is around 2500 so considering my 'actual' TDEE is around 3250, it gives an 'actual' BMR of around 2500 if the difference between the calculated and actual values is the same (i.e. 700 calorie difference between calculated BMR and TDEE and therefore a 700 calorie difference between actual BMR and TDEE).

Feel free to correct me if I've made a wrong assumption, I'm happy to be proven wrong if it means I understand something better.

In reply to Mi|es: I noted that you are 73ish kgs, what height are you?

In reply to Mi|es:

Lots of numbers being bandied about here, too much science for me!

What do you normally eat on a long bike ride? Go for that & make sure you have a bit of extra bonk food to get you to the next place where you can buy something.

In reply to john arran:

that'd certainly be my belief - they'd be burning a lot more fat and lot less carbs than yourself.

Are you sure you're not over-thinking the whole thing? Take some food, take some emergency stuff if you bonk. The distances and speeds aren't that great, so what if you burn a bit of fat? Eat a bit mor when you get back if it's important. And hurrah to John Arran, physics bumps into real life on occasion. Efficiency comes into it.

In reply to Tonybhoy:

5'11

In reply to Hat Dude:

I haven't been on a long bike ride in years (had a pretty bad accident a couple of years ago that put me off for a bit) which is why I asked here. I was originally only after a ballpark figure so I knew roughly how much food to carry with me, most of the subsequent discussions have been more out of academic interest than anything else.

In reply to Mi|es:

When touring I tend to follow this schedule:

1. Ride for a couple of hours, find a cafe, eat cake.
2. If you are not at your destination then go to step 1

Some form of energy bar in your shirt pockets is useful if you suddenly find your energy flagging - I quite like Torq bars, sufficiently moist to be palatable whilst riding. Don't put chocolate bars in your shirt pockets unless you want embarrassing brown stains!

ALC

In reply to Mi|es:


Are you going to have some fun doing 70+ miles four days in a row

All I can say is eat & drink a lot, on 80 -100 mile rides my bike computer says I use around 3 to 4 thousand calories, no idea how it calculates it.

I do have a bit more of a "reserve" than you.

In reply to Hat Dude:

I'm quite masochistic when it comes to exercise so I'm sure I'll enjoy myself, my only real concern was not having enough food but I'm hoping that now I'll be prepared for that and it won't be an issue.

Out of interest, roughly how much more water should I be drinking if I'm cycling around 75 miles per day?

In reply to Mi|es:

I'd get through about 3 x 750ml bottles while riding but I'm sure others will say that's not enough.

Must try that theory with the missus.

Afraid I don't know of this stuff in any more detail than I've read on the internet. And it seems the human bodies varies to such a degree that often you can get two 'experts' offering differing views that are right.

I know that generally my body is a bit 'adaptable' - I can often eat more or less and not achieve quite the stats that science suggests I should.

In reply to JCurrie:

Damn, you're right of course. Bit of a brain fart moment there!