UmneyDurak

So lets say I went for a couple hour ride zone1/2, with some short Sprint intervals. By the end my power output was 1kJ, which equates to about 850 calories (being very generic/conservative here). During a ride I ate one cliff bar, ~250 calories, and right after a glass of chocolate milk, ~500 calories. So... if I want to continue to loose weight at healthy rate, does this sound about right?

Thanks.

aikigreg

Mostly it depends on your diet and how much exercise you get the rest of the day. Having a net calorie burn of 100-300 calories doesn't mean jack if you skipped breakfast and had a double quarter pounder with fries and an apple pie for lunch.

8Lives

I just posted this on another thread, but it probably fits better here:

"Also helps to take a look at your ride / post-ride nutrition. For example, in my average 30miler I burn about 1150-1200 calories (I'm 150 pounds, but my rides have a lot of climbing). I usually go through two water bottles mixed with cytomax and one Gu. That's 300 calories on the ride. When I get home I use endurox R4, which is another 270 calories. So I replace about 570 of the burned calories, with the added benefit of timing to promote recovery."

I tend like Gu more than a bar on a ride - easier to consume, faster to act. Just beware of the Gu "crash". On a 2 hour ride I usually have the Gu at about 1:15 to 1:30. I'd say nix the chocolate milk in favor of something like Endurox (not to shill). It seems to really help recovery, and from what I have read you only need about 275-350 calories to replace glycogen stores. This sound right to others?

terrymorse 

If you're burning 1200 Calories, I would estimate that 480-600 Calories of that are coming from glycogen (depending on how hard you are working).

If you're getting that much nutrition in carbs during and after the ride, your glycogen stores should be fine.

8Lives

Thanks Terry! Looks like I am pretty close to the right range. I usually up the Gu factor on longer rides, but probably need a bit more post-ride when the calories burned are in the 1600 to 2000 range.

ericgu

If you're trying to lose a little weight and keep your power, you shouldn't have too much deficit, but as others have said, it's more about your nutrition the rest of the time.

I think you're in the right ballpark, though I think a hydration/energy drink is a better choice than the clif bar, since it's a lot easier to digest.

UmneyDurak

Yeah I am working on that also. I am just wondering how much I need to replenish right after the ride to help recovery, and prevent muscle loss.

UmneyDurak

Ok since everyone mentioned the rest of the diet. I know how much I burn during a ride, but what about through out a day? I read somewhere that for men it's 2.5k, but all the portions are based from 2k diet. Which one is closer to reality? Although I suspect the answer is "everyone is different, just need to experiment".

grebletie

Somewhere between 2000 and 2,500 is about right. I suspect which direction you tend towards depends on what sort of stuff you do the rest of the day. E.g., are you chained to a desk and rather immobile, or are you on the move and on your feet. It also depends on your overall size, to a degree. At 143 lbs, my BMR is slightly less than someone with more mass, and thus more muscle and whatnot to feed.

mtdecap

Here's some uncommon numbers I think... I'm 5'5" 140lbs. Teacher, I'm on my feet but not that mobile. Typical workouts are ~5-10 mile run or ~10-15 mile bike 4 or 5 days a week. Typical caloric intake/day = 4000 with no weight change. How's that for metabolism...