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How much should I be riding per day?

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How much should I be riding per day?

Old 05-12-12, 09:26 PM
  #26  
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We also had a pretty good thread a few months ago about nutrition: https://www.bikeforums.net/showthread...200-Nutrition/
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Old 05-12-12, 09:30 PM
  #27  
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Jog/run instead. Cycling is softer on the body joints though.
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Old 05-12-12, 09:32 PM
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Originally Posted by JuiceWillis View Post
Interval training on an empty stomach for 30min 3-4 times per week and watch the fat melt off. If I am riding more than 20 miles I bring some fruit and figs to eat. Mix up some endurance and short bursts of intensity and you will definitely drop weight.
Umm, I'm not entirely sure this is a healthy thing to do....
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Old 05-12-12, 09:36 PM
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It's not unhealthy to engage in fasting exercise.

https://www.marksdailyapple.com/fasti...#axzz1uiWnIoJL

Money shot:
A recent study exemplifies this phenomenon, pitting a group of untrained, carb-fed cyclists against a group of untrained, overnight-fasted cyclists and comparing both groups’ muscle glycogen content and V02 max. Who won? The fasted group improved their V02 max by nearly 10% and their glycogen content by over 54%, while the fed group improved V02 max by just 2.5% and glycogen by a paltry 2.9%. Lesson? Don’t eat 1.5 grams/kg body weight in cereal-based carbs pre-workout, and definitely do not eat a delicious shake of waxy maize during your workout (unless you really really like cereal and corn starch slurries).

Read more: https://www.marksdailyapple.com/fasti...#ixzz1uiXcx1IK
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Old 05-12-12, 09:43 PM
  #30  
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Originally Posted by Spoonrobot View Post
It's not unhealthy to engage in fasting exercise.

https://www.marksdailyapple.com/fasti...#axzz1uiWnIoJL

Money shot:
Fasted state interval training will burn fat like nothing else. After college I got down to 7% bf doing sprint intervals (running) for no more than 30-35min. Fasted state exercise along with a diet of fish chicken fruits and veggies will get you ripped without counting calories.
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Old 05-12-12, 09:49 PM
  #31  
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I was honestly not sure about it. But reading that, it wouldn't work for me, I know my body and what it responds well to. That said, I eat a very light breakfast(granola and yogurt) and a chicken salad wrap for lunch.
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Last edited by Dannihilator; 05-12-12 at 09:54 PM.
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Old 05-12-12, 10:05 PM
  #32  
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Originally Posted by Dannihilator View Post
I was honestly not sure about it. But reading that, it wouldn't work for me, I know my body and what it responds well to. That said, I eat a very light breakfast(granola and yogurt) and a chicken salad wrap for lunch.
If you read the article towards the end, it states that you should listen to your body. You are the best judge of your own body.
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Old 05-12-12, 10:09 PM
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I did read the whole article, but I already knew the listening to your body thing and I did find the article interesting.
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Old 05-12-12, 10:13 PM
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Personally, I do fine with oatmeal, yogurt, a few bites from my clif bar (eat the whole thing during the ride) and a banana pre ride.

Sometimes I'll eat nothing before my ride, but not intentionally. I also feel fine during those rides. The thing here is that at any given time your body has enough juice to do a ride, assuming you've been nourishing yourself properly for the last few weeks or more.
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Old 05-12-12, 10:40 PM
  #35  
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Originally Posted by gigantor View Post
You know, some people would say this is foul and you are a terrible person...

But I think they don't understand counting calories. Fast food is fine in moderation. Just avoid the fries and the soda.
Thank you. no one understands.

side salad, with a cut up McChicken or McDouble (minus all the bread), the low fat vinaigrette or caesar and its a 200 calorie meal, low carbs, decent protein.
Its also 2 bucks.
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Old 05-13-12, 12:22 AM
  #36  
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I'll skip breakfast only because I know it won't stay down or that I will be nauseatted during that ride at the very least. At the destination I can eat light, it's usually about an hours ride, so I wouldn't call it fasting, just rescheduling a meal. Plenty of convenience stores that sell a banana or refreshment if that becomes an emergency crisis. I can even stop at a park and get water. Same goes for a ride home, hold off on eating until I get home.
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Old 05-13-12, 07:47 AM
  #37  
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Cycling may not be the best way to lose a beer belly. If so, all the spandex superheroes in my area are doing it wrong.

You'd probably be better off doing situps and crunches.

Last edited by Scrodzilla; 05-14-12 at 07:33 AM.
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Old 05-13-12, 08:35 PM
  #38  
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I feel like I should add that I'm carrying about 20lbs in my backpack every ride. Fishing gear.
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Old 05-14-12, 08:07 AM
  #39  
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Originally Posted by Scrodzilla View Post
Cycling may not be the best way to lose a beer belly. If so, all the spandex superheroes in my area are doing it wrong.

You'd probably be better off doing situps and crunches.
I dunno, I went from this



to this



(That's my pop, that's from a ride in up-state NY :-)

(I need a better photo of me, really)
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Old 05-14-12, 09:34 AM
  #40  
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what also needs to be said is that with increased efforts your body eventually burn calories quicker (ie. your metabolism speeds up).

ride hard (whatever you think hard is now ramp it up), eat when your hungry, don't eat junk (except during or right after exercise).

i bet you loose weight without even trying. if you lollygag and ride 10-20 slow miles everyday i doubt it will do much for fitness and wieghtloss.

i lost about 5-10 lbs. this winter by actually cutting way back on rding my daily flattish commute and saving my strength to go crush it on my SS mtb with friends who are faster than i am 2-3x per week. still commuted 2-3 days a week; probably rode 1/2 my normal miles but most of the miles i did ride were at SUPER high intensity. for me that made all the difference.

what else i found funny was i seem to have lost none of my endurance either.

oh and if anything i drink more beer now than i ever did... WIN!!!!
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Old 05-14-12, 10:15 AM
  #41  
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If he wasn't riding before and he's riding now - even a leisurely 10 miles a day gets the heart rate going. It's still exercise. You will lose weight.

If you couple the riding with a better diet, you'll lose even more weight.
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Old 05-14-12, 11:05 AM
  #42  
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Originally Posted by plasticmotif View Post
If he wasn't riding before and he's riding now - even a leisurely 10 miles a day gets the heart rate going. It's still exercise. You will lose weight.

If you couple the riding with a better diet, you'll lose even more weight.
true! i am just saying if you ride hard you can enjoy some sugar or empty carbs if you'd like without much guilt (especially during or right after exercise). just don't do it right before bed.

getting your base fitness to where riding 10 miles a day is easy can take time. if your starting of the couch, 10 miles a day even at a liesurely pace, will be hard.

you just gotta remember eventually you plateau if you do the same thing all the time. once you have your base fitness the only way to kick it up to the next level is to ramp up the intensity.
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Old 05-14-12, 11:25 AM
  #43  
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Just ride your bike as much as possible. Start doing minor errands on it, and you'll rack up miles pretty quickly. As long as you eat decently and don't gorge yourself right before you go to sleep, you'll watch the weight fall off effortlessly.

Don't burn yourself out on this new lifestyle. Ease into it and it will be easier to stick to.
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Old 05-14-12, 11:40 AM
  #44  
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Originally Posted by 2wheels2freedom View Post
I'm 145 lbs, not looking to lose weight, just to burn the little fat I do have.
If your diet is a good and healthy one I'd just increase the distance in small increments and at some point you may find that you will be riding enough to eat and drink whatever you want...

When I was riding an average of 40 miles a day at high intensity and throwing steel around for 8-10 hours a day I needed 4000 calories a day to maintain my weight which was 142 pounds. I tend to graze all day rather than eat big meals and on rides would look to consume 200 calories per hour through food and drink.

Added some calories to my diet (mostly protein) and brought my weight up to a very lean 155 pounds.

What you put in is important... avoid over processed foods and watch the fat intake.
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Old 05-14-12, 11:45 AM
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Originally Posted by Scrodzilla View Post
Cycling may not be the best way to lose a beer belly. If so, all the spandex superheroes in my area are doing it wrong.

You'd probably be better off doing situps and crunches.
The beer belly will go away if you cycle enough... it is not like the fat only gets burned off your legs.

Those Spandex superheroes are doing it wrong in that they are not matching their intake with output... go hard and long and do this every day and your body will change for the better.

Have spent the past 3 months recovering from a fall and this has limited my activity and riding so was a flabby 155 pounds... have been riding a minimum of 20km a day with weekend and some day rides taking me out 40 and 60 km and I have been going as hard as I can.

Have lost 5 pounds of that flab in the past few weeks as the fat burns away... getting back on the bike has also kicked my metabolism back into it's usual high gear so once you do that your body will be burning fat even when you are doing more restful things.
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Old 05-14-12, 04:52 PM
  #46  
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I've lost 10lbs this year cycling, jogging, and lifting. Since my lifts have gone up, I would imagine that I've lost more than 10lbs of fat considering muscle gain. Waist size has gone done quite a bit as shorts feel looser. I didn't do the same thing all the time, and I periodically increased workload.

As for fasting, I've read you lose muscle through cannibalizing if you do too high intensity while fasted. That does not sound like something I would want to do.
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Old 05-14-12, 05:27 PM
  #47  
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It took 20 miles every morning before breakfast and about 80-100 miles in the weekend (spread out across 2 days) along with a fairly large cut in diet for four months to get down to 195 pounds for me. I find that 10 miles doesn't even register as a slightly difficult commute anymore.

But, I did start slowly at 10 miles for 2 weeks, then 15 miles slowly etc. Take it easy and ramp up the intensity and you will get rid of the fat.
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Old 05-15-12, 09:27 AM
  #48  
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When I started riding, it was just to bike my 3ish mile commute. So about 6 miles a day, plus another couple here or there for short errands. I lost 20 pounds in about a month. So any riding you do is good and will help.

An important thing to remember, though, is that as your activity increases, your appetite will as well. I've basically been hungry every day for the past two years since I started riding a bike. It's so hard to resist the urge to crush a couple pizzas after a long ride.
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Old 05-15-12, 09:57 AM
  #49  
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Jogging/running is more efficient thank cycling. I love cycling, but I would need to bike for 2 hours in fairly flat NYC to burn as many calories as running for 30 minutes. That is just my experience with this: your area might be more hilly, you might be pushing higher than my 76 gear inches
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Old 05-15-12, 10:37 AM
  #50  
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im 150lbs at 5'9" and i have a beer belly
i ride bikes fast tho so who cares

i eat whatever i went whenever i want (including right b4 bed) and probably do an excessive amount of ab workout but its coo
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