Trousers to charity

[jimboalee]

I never believe the calories used on my Garmin, nor the elevation, I don't think the accuracy is good for that but good for distance and HR. Today I cycled a 10 miler and it had me losing 700 cals.

The calorie calculator on Garmin uses a kCals/min vs kmh curve representative of a generic Racing bicycle. It assumes the air temperaure is 20 C and there is no wind. It assumes the rider is wearing roadrace lycra kit.

The total calories shown on Garmin are a reasonably accurate account based on these parameters.

In reality, compensations must be made for Temp, Wind and clothing.

When Garmin says 700 cals, you can only have 7% of that, which is 49 kCals. I will be lenient and round it up to 50. Enjoy your 4 1/2 Maltesers.

 

[The Jogger]

The calorie calculator on Garmin uses a kCals/min vs kmh curve representative of a generic Racing bicycle. It assumes the air temperaure is 20 C and there is no wind. It assumes the rider is wearing roadrace lycra kit.

The total calories shown on Garmin are a reasonably accurate account based on these parameters.

In reality, compensations must be made for Temp, Wind and clothing.

When Garmin says 700 cals, you can only have 7% of that, which is 49 kCals. I will be lenient and round it up to 50. Enjoy your 4 1/2 Maltesers.

You are joking, aren't you?

 

[Lien Sdrawde]

Excelllent result, what is your secret to sucess.? How much riding, diet etc.

For me it was will power - as well as reading a research paper showing a massive % of blokes with a lot of belly fat would have a heart attack. Then I stock the house with fruit so if I want to snack, thats what I snack on - and I found I love the Morrisons salad bar, I use it 5 or 6 days a week. I get about 90 mins on average on the bike each day (and am now trying a few hills with various degrees of failure) and if its so bad outside I use the trainer I got from Decathlon, but can only manage an hour on that at the moment.

I also try not to eat after 7pm. Thanks again for the support

 

[jimboalee]

You are joking, aren't you?

NO!

I’ve just been on a nice little 46.5 miler to Brierley Hill Decathlon store ( clearance sale ?? Not! ) and other places.

Garmin says 3052 Calories. My own calcs for total overall calorie burn say 3024. I’m happy with that.



Jimbo’s incredible calorie reality chart says 931 calories to be replaced. But as design had it, yesterday I ate a Cornish pasty and two individual egg custard tarts. Job done.

 

[jimboalee]

I really am truly, truly sorry and all that, but cycling is VERY efficient.

A human being doesn't have to intake much energy to ride a bicycle for quite a long distance.

It's tough, but that's how it is.

 

[The Jogger]

Well, I did 31 miles today and only had a sports drink on top of my normal lunch. So hopefully that'll help my battle.

 

[Crankarm]

For me it was will power - as well as reading a research paper showing a massive % of blokes with a lot of belly fat would have a heart attack. Then I stock the house with fruit so if I want to snack, thats what I snack on - and I found I love the Morrisons salad bar, I use it 5 or 6 days a week. I get about 90 mins on average on the bike each day (and am now trying a few hills with various degrees of failure) and if its so bad outside I use the trainer I got from Decathlon, but can only manage an hour on that at the moment.

I also try not to eat after 7pm. Thanks again for the support

Good strategy plus all the fruit. Too many FFs fill their faces late in the evening then sit on the sofa and then bed with all that high fat food sloshing in their stomachs then in their blood and through their heart.

 

[mgarl10024]

Firstly, congrats to Lien Sdrawde - that must have felt great!

If the online calculator ( or your Garmin or HR watch or whatever ) says 500 kCals, eat 5% of 500, which is 25 kCals, so don't bother.

Without meaning to divert the thread, I'm keen to learn more about this.
Is this theory that you will overeat, and this counteracts this?
So, Basic Metabolic Rate = 2000cals (simple figures). I on average eat 2500, so 500 more than I should. If I ride and burn off the 500, then the extra 25 isn't worth the worry, and the system balances.
But, what if I am eating my Basic Metabolic Rate? 2000 required. 2000 eaten. 500 ride, with only 25 back which I'm not bothering with - makes a 500 deficit.
(I'm quite new to this calorie calculating, so please excuse me if I've missed the point).

My theory is that you should eat your BSR with a multiplier applied depending on activity as per something like: http://en.wikipedia....mation_formulas.
On that note I found that I needed just over 3000 calories a day (overweight, moderate activity), and to my further amazement a food diary over a few days found that I was actually hovering around that with my intake.

MG

 

[jimboalee]

Nutrition is a much more complex thing than simply counting calories.



An athletic bloke should be eating the calorie count of his BMR based upon the weight he wishes to be. However, the weight he wishes to be is not necessarily what he reads on NHS posters or leaflets. An athlete's ideal weight is low fat % ( around 8% for a pro cyclist ) and lots of muscle where it matters for the sport he's participating in.



Using the guy's height and frame dimensions ( wrist circumference ) and desired fat %, a base weight can be determined. Then, an approximation of desired muscle mass is added and his diet calculated.



For a starter, he will be consuming 2 g of protein for every 1 kg of lean muscle mass he is attempting to achieve.

Secondly, he will consume the required CHO for sporting muscular activities during the next 24 hours using the 10,000 calorie 'sliding scale'. And some fat, approx 10% of the total calories.



If the sport requires heavy muscular activity, which cycling does, he should never deter from the protein intake.



A BMR of 2000 calories for an average man will keep him alive with the inclusion of everyday activities such as washing up, pushing a vacuum cleaner around for half an hour and ironing a shirt or two.



Deliberate exercise ( the cycling, gym work or jogging ) energy requirements should be calc'ed as per my 10,000 calorie 'sliding scale' chart.



I cycled 46 miles yesterday and my overall total calorie burn was 3100 kCals. 1050 kCals of extra food was plenty enough. My BMR is 1700, so Saturday evening and through Sunday, I consumed 2750 or thereabouts.



H2O is 1cm^3 per 4 calories ( based on total count ) and NaCl is 1 g peg 1000cm^3 H2O lost from the body.

 

[jimboalee]

Just as a minor insight.

The total calorific burn of a Pro cyclist on a Mountain stage of the TdeF could be 9000 kCals. The nutritionalist will feed him 90% of this, which is 8100 kCals.

We have all heared how much the pros eat on the Tour. Its true.

He might have 40 kg of lean muscle mass, so he'll have a 80g protein drink after the finish of the stage.

His BMR might be 1400 because he's light, so yes, 9,000 kCals per day is about right.