Cycling and bicycle discussion forums. 
   Click here to join our community Log in to access your Control Panel  


Go Back   > >

Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

User Tag List

Reply
 
Thread Tools Search this Thread
Old 01-27-08, 07:34 PM   #1
rockabilly808
Drunk on wheels
Thread Starter
 
Join Date: Aug 2007
Location: Kaneohe, HI
Bikes: 2007 specialized allez elite triple (for sale), 2005 gary fisher tassjara
Posts: 440
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
help me out here folks

so this is my basic weekly exercise routine.

monday: 1 mile run, 100 situps/100 pushups
tuesday: ride 20 miles
wednesday: ride 20 miles
thursday: ride 20 miles
friday: ride 20 miles
saturday: rest
sunday: group ride, between 25-35 miles

few notes:
on top of that I do 50 pushups and 50 situps every morning as soon as I wake up.
I ride at an average speed of 17-15.5 mph the 20 mile rides are on the flat ground near my house and the group ride is fairly hilly

What I'm trying to figure out is just a ballpark figure of how many calories I'm burning per week. I'm 5 foot 10 inches and I weight 194lbs and I'd like to get down to around 175 lbs. any help is much appreciated.

any help is much appreciated,
rockabilly808 is offline   Reply With Quote
Old 01-27-08, 09:20 PM   #2
Holyspokes
Goat
 
Holyspokes's Avatar
 
Join Date: Jan 2008
Location: Fort Collins
Bikes:
Posts: 120
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
http://www.fitday.com/

Easiest and most efficent way is to use something like that..


remember that diet is just as important as the exercise your doing. Not just calories, but what kind, and where your getting them from.
Holyspokes is offline   Reply With Quote
Old 01-27-08, 09:23 PM   #3
rockabilly808
Drunk on wheels
Thread Starter
 
Join Date: Aug 2007
Location: Kaneohe, HI
Bikes: 2007 specialized allez elite triple (for sale), 2005 gary fisher tassjara
Posts: 440
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by Holyspokes View Post
http://www.fitday.com/

Easiest and most efficent way is to use something like that..


remember that diet is just as important as the exercise your doing. Not just calories, but what kind, and where your getting them from.
thanks, and yeah I'm being careful about what i eat, more fruits and veggies, no deep fried food, less red meat no pro, more fish, been eating a lot of organic lately
rockabilly808 is offline   Reply With Quote
Old 01-27-08, 09:32 PM   #4
Roody
Sophomoric Member
 
Roody's Avatar
 
Join Date: Jan 2005
Location: Dancing in Lansing
Bikes:
Posts: 23,374
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 27 Post(s)
Eat less! That's really the only way most people can lose weight.

OTOH, you're only a little overweight. How come you want to be lighter?
__________________

"Think Outside the Cage"
Roody is offline   Reply With Quote
Old 01-27-08, 09:46 PM   #5
rockabilly808
Drunk on wheels
Thread Starter
 
Join Date: Aug 2007
Location: Kaneohe, HI
Bikes: 2007 specialized allez elite triple (for sale), 2005 gary fisher tassjara
Posts: 440
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
get rid of the annoying and embarrassing belly fat and as the people I ride with tell me building the muscle as well as shaving off the fat makes riding up the hills much easier. but maybe I'm misled
rockabilly808 is offline   Reply With Quote
Old 01-27-08, 09:47 PM   #6
Blade-Runner
\m/
 
Blade-Runner's Avatar
 
Join Date: Sep 2007
Location: Las Vegas, NV
Bikes: Got a few
Posts: 706
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I'd up your daily rides to two hours a day, don't worry about miles traveled.

FYI: The only problem with only doing 50 pushups & situps everyday is, you're only going to get 50 pushups & situps strong. Try doing as many as you can vs. a set number.

Track number of calories you take in, the number of calories you burn each day and make sure you're burn more than you take in.
Blade-Runner is offline   Reply With Quote
Old 01-27-08, 09:53 PM   #7
rockabilly808
Drunk on wheels
Thread Starter
 
Join Date: Aug 2007
Location: Kaneohe, HI
Bikes: 2007 specialized allez elite triple (for sale), 2005 gary fisher tassjara
Posts: 440
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
sounds good, now that the days are getting longer I can actually get in 2 hours of riding. I'm getting one of those fitday accounts setup to track my food intake and calories I burn
rockabilly808 is offline   Reply With Quote
Old 01-27-08, 09:58 PM   #8
Roody
Sophomoric Member
 
Roody's Avatar
 
Join Date: Jan 2005
Location: Dancing in Lansing
Bikes:
Posts: 23,374
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 27 Post(s)
Quote:
Originally Posted by rockabilly808 View Post
get rid of the annoying and embarrassing belly fat and as the people I ride with tell me building the muscle as well as shaving off the fat makes riding up the hills much easier. but maybe I'm misled
Improving appearance is a popular reason to lose weight.

As for climbing hills, I think losing weight will definitely help there, but more muscles will probably not help. Muscles are heavy, and they need to be dragged up the hill just like fat does. Most great hill climbers are skinny little runts with arms like toothpicks.
__________________

"Think Outside the Cage"
Roody is offline   Reply With Quote
Old 01-27-08, 10:06 PM   #9
rockabilly808
Drunk on wheels
Thread Starter
 
Join Date: Aug 2007
Location: Kaneohe, HI
Bikes: 2007 specialized allez elite triple (for sale), 2005 gary fisher tassjara
Posts: 440
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by Roody View Post
Improving appearance is a popular reason to lose weight.

As for climbing hills, I think losing weight will definitely help there, but more muscles will probably not help. Muscles are heavy, and they need to be dragged up the hill just like fat does. Most great hill climbers are skinny little runts with arms like toothpicks.
so it's a mater of conditioning to help with the hills? I understand that muscle is heavy so at a certain point your weight levels off because of building muscle, and I doubt I'll ever be scrawny armed I'm a competitive sailor so my arms get a pretty good workout working the lines on the racing sailboats

Last edited by rockabilly808; 01-27-08 at 10:13 PM.
rockabilly808 is offline   Reply With Quote
Old 01-27-08, 10:30 PM   #10
palesaint
Senior Member
 
Join Date: Nov 2006
Location: Los Alamos, NM
Bikes: 2008 fetish illustre
Posts: 890
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by rockabilly808 View Post
so it's a mater of conditioning to help with the hills? I understand that muscle is heavy so at a certain point your weight levels off because of building muscle, and I doubt I'll ever be scrawny armed I'm a competitive sailor so my arms get a pretty good workout working the lines on the racing sailboats
Yup, it's mostly conditioning. Trust me, if you become very serious at cycling and spend a lot of time on the bike, you will see upper body stength diminish unless you lift lots of weights. I was quite surprised at how puny my arms/chest/back have gotten over the past year or so. My LEGS on the other hand...

As the old saying goes... if you want to be a good climber, climb lots of hills. There's just no substitute.
palesaint is offline   Reply With Quote
Old 01-27-08, 10:50 PM   #11
rockabilly808
Drunk on wheels
Thread Starter
 
Join Date: Aug 2007
Location: Kaneohe, HI
Bikes: 2007 specialized allez elite triple (for sale), 2005 gary fisher tassjara
Posts: 440
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by palesaint View Post
Yup, it's mostly conditioning. Trust me, if you become very serious at cycling and spend a lot of time on the bike, you will see upper body stength diminish unless you lift lots of weights. I was quite surprised at how puny my arms/chest/back have gotten over the past year or so. My LEGS on the other hand...

As the old saying goes... if you want to be a good climber, climb lots of hills. There's just no substitute.
guess I'll have to work to keep from getting twiggy in the upper body
rockabilly808 is offline   Reply With Quote
Old 01-27-08, 11:22 PM   #12
Machka 
Long Distance Cyclist
 
Machka's Avatar
 
Join Date: Jan 2003
Location: I ride where the thylacine roamed!
Bikes: Lots
Posts: 45,716
Mentioned: 6 Post(s)
Tagged: 0 Thread(s)
Quoted: 62 Post(s)
Count on about 500 calories per hour when you ride.

What's the 1 mile run for?
Machka is offline   Reply With Quote
Old 01-27-08, 11:34 PM   #13
Roody
Sophomoric Member
 
Roody's Avatar
 
Join Date: Jan 2005
Location: Dancing in Lansing
Bikes:
Posts: 23,374
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 27 Post(s)
Quote:
Originally Posted by rockabilly808 View Post
guess I'll have to work to keep from getting twiggy in the upper body
That'll be easy: Simple weight routine, one set with low reps and heavy weights. It shouldn't take more than 20 minutes twice a week. You can do it at home with dumbbells if you don't want to go to a gym. Your goal is to maintain or increase upper body strength (for sailing) without bulking up too much (for riding in the hills). You won't be the strongest sailor in the fleet, or the best climber in the peloton, but you'll be good at both.

I bet you're still going to have to eat a little less to take that belly off. I would try not to lose more than one pound a week, or your cycling and sailing might suffer.

This is up my alley because it's what I've been working on myself for the last 6 years. The key is to figure out exactly what you want to accomplish, then use your knowledge and common sense to figure out what you need to do to get there.
__________________

"Think Outside the Cage"

Last edited by Roody; 01-27-08 at 11:41 PM.
Roody is offline   Reply With Quote
Old 01-27-08, 11:49 PM   #14
rockabilly808
Drunk on wheels
Thread Starter
 
Join Date: Aug 2007
Location: Kaneohe, HI
Bikes: 2007 specialized allez elite triple (for sale), 2005 gary fisher tassjara
Posts: 440
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by Machka View Post
Count on about 500 calories per hour when you ride.

What's the 1 mile run for?
doing it with a friend who's pretty obese, didn't wanna start exercising alone, his goal is to do a 5k race by years end, he's on a very strict diet and at this point actually it's more like 1 mile power walk/jog than run, you know what they say, it's often harder to get yourself to the start-line than the finish line.
rockabilly808 is offline   Reply With Quote
Old 01-28-08, 01:02 AM   #15
Jarery
Senior Member
 
Jarery's Avatar
 
Join Date: Jun 2005
Location: Coquitlam
Bikes:
Posts: 2,538
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
When using fitday, remember to add in 8 hours of sleep (or whatever you get) or else it sets your base calorie expenditure count too high, as if your awake and active for 24 hours.
Jarery is offline   Reply With Quote
Old 02-05-08, 04:19 PM   #16
Aimfordan
Member
 
Join Date: Jul 2007
Location: Cranford, NJ
Bikes:
Posts: 29
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
One thing that I have learned is that taking weekends off can set you back quite a few days. Even if you don't realize it, you can really mess things up just by going off your diet or eating healthy habits for just one day. I have done it before. I took one weekend off and gained back the 3 pounds that I had lost that week. I would suggest maybe doing something light on the day you take off, even if it's just walking.

But thats just me. Good luck with losing your weight and improving your fitness, I'm trying to get rid of my un-sexy belly too. Almost gone!
Aimfordan is offline   Reply With Quote
Old 02-05-08, 09:34 PM   #17
Jarery
Senior Member
 
Jarery's Avatar
 
Join Date: Jun 2005
Location: Coquitlam
Bikes:
Posts: 2,538
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by Aimfordan View Post
O I took one weekend off and gained back the 3 pounds that I had lost that week.
That means you ate around 7500 calories a day, assuming a base expenditure of 2k a day. WTF did you eat for 2 days, ice cream and cake?

You do know that most people have weight fluctuations of about 5 lbs a week due to hydration, etc?

Last edited by Jarery; 02-05-08 at 09:43 PM.
Jarery is offline   Reply With Quote
Old 02-05-08, 11:48 PM   #18
SSP
Software for Cyclists
 
SSP's Avatar
 
Join Date: Dec 2003
Location: Redding, California
Bikes: Trek 5200, Specialized MTB
Posts: 4,618
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by rockabilly808 View Post
so this is my basic weekly exercise routine.

monday: 1 mile run, 100 situps/100 pushups
tuesday: ride 20 miles
wednesday: ride 20 miles
thursday: ride 20 miles
friday: ride 20 miles
saturday: rest
sunday: group ride, between 25-35 miles

few notes:
on top of that I do 50 pushups and 50 situps every morning as soon as I wake up.
I ride at an average speed of 17-15.5 mph the 20 mile rides are on the flat ground near my house and the group ride is fairly hilly

What I'm trying to figure out is just a ballpark figure of how many calories I'm burning per week. I'm 5 foot 10 inches and I weight 194lbs and I'd like to get down to around 175 lbs. any help is much appreciated.

any help is much appreciated,
The rule of thumb for cycling is 40 calories per mile. For running, about 120 calories per mile. Figure 75 calories for your pushups/situps.

So, 4400 calories for your 110 miles of cycling + 120 calories for running + 75 calories for other = about 4600 calories per week.

Not bad for "Calories Burned". But, you'll still need to be careful with "Calories In". It's really easy to subvert a good exercise program with one or two "bad" days each week, or high calorie "rewards" whenever you exercise.

I can't tell you how many times I've heard cyclists whine, "I ride my bike 200 miles per week, but can't lose a pound!". Nobody is immune to the laws of physics, so watch your diet and best of luck.

BTW - you'll be a MUCH stronger cyclist at 175 (or, 165) than 194 lbs.
SSP is offline   Reply With Quote
Reply


Thread Tools Search this Thread
Search this Thread:

Advanced Search

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off



All times are GMT -6. The time now is 01:52 PM.