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Few questions on biking and losing weight

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Few questions on biking and losing weight

Old 09-07-07, 08:30 PM
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Few questions on biking and losing weight

I just joined forum (check out my intro in the introductions)

How much riding does it take, to roughly equal a mile of walking?

I am riding for fun, but at same time have set some small goals for now, to lose 10lbs by this time next month, if I can ride at least 4-5 times a week.

There are some good routes for me to take, that are about 12-14 miles, and not too much hill-climbing until I get back into shape just a tad. Figure to start small, and work my way up to longer rides.

I am kinda taking a crash course, into learning how to treat my body better, get more exercise, and eat better foods. (I see in other threads, bikers like pasta, so we have a winner there!)

Any advice for someone just getting back into biking for first time in 12 years?
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Old 09-07-07, 09:38 PM
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10 lbs by next month is quite a bit. I would recommend lowering that goal and just have a goal of improving your fitness. For example, if you can ride 12 miles consistently today then your goal could be riding 18 miles consistently in a month.
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Old 09-07-07, 10:59 PM
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Stick to paved roads and alter your diet.

But why 10 lbs in a month? Is there a weigh-in happening?
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Old 09-08-07, 06:04 AM
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to answer your questions,

advice - take it slow at first and let your body recover between rides. worst thing to do when getting back into it is to drain yourself and stay off the bike for days to weeks. once you are comfortable with your miles increase them by a little each week and a half to two weeks. once you build a base of miles you can ride in a single day then the weight will just come off.

as far as how far you have to bike to equal a mile walked im not sure. 5 miles riden to 1 mile walked? dont know. good luck with the weight loss and congrats on getting back in the saddle!
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Old 09-08-07, 06:30 AM
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I'm by no means an expert, as I'm just getting into cycling myself, but I'm currently shooting more for time than miles. I want to ride 30 minutes daily. When I first started, that meant 4 miles. (hey, I live in a hilly area, don't judge me DON'T JUDGE ME! ), now I'm up to 7 miles in 30 minutes. I've also dramatically altered my diet. No more fast food, no more caffeine, no soda at all, oatmeal for breakfast, veggies for lunch, fruit for snacks, a sensible dinner, and I'm drinking more water. I've been very happy with the results so far. I've been at it for 2 weeks, and I've dropped from 235 to 229. My goal is 195.
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Old 09-08-07, 06:39 AM
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According to my diet program, walking is 200 calories per hour for 2 miles of walking.

http://www.kreuzotter.de/english/espeed.htm says that generically no wind, flat roads, 15mph = ~400 calories per hour.
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Old 09-08-07, 09:14 AM
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i've read on this site (a very scientific source, i know) that biking tends to burn ~40 calories a mile, and running tends to burn ~100 calories a mile. i'm sure this varies with... variables... but i dunno, its enough to make me stick with biking because i can ride 15 miles a lot better than i can run 6 miles for the same calories.
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Old 09-08-07, 11:20 AM
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^^^^ the above is generally excepted estimate of running vs. riding calories burnt. you run faster you burn more. you ride longer you burn more. ride more and eat less, you lose weight. later.
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Old 09-08-07, 11:53 AM
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Do the cycling for fitness, not weight loss. Of course, it will help with weight loss by burning calories that you wouldn't if you were not exercising. Take care of the weight loss by eliminating all extra calories in food that you don't really need. Soft drinks, alcohol, deserts, between meal snacks... that sort of thing. Don't eat any more fat than you have to, and try to make it unsaturated, like olive oil. Use smaller plates and bowls. Seriously, they must make modern dish sets for a special secret race of giants. It leads us to eat much larger servings than necessary. You will gradually lose weight like that. Just be more aware of the calories and fat content in food.

I've been cycling almost every day since April*, spirited rides of 1-2 hours, and so far, I've lost about 10 lbs (that's in about 4 months).

*I'm not a new cyclist, but I couldn't ride as much for years due to medical issues.

As you gain fitness, you will take more pleasure in riding, probably ride longer and harder, and that will help with more weight loss. There's really only one way to lose weight, and that's to use up more calories a day than you take in.
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Old 09-08-07, 12:55 PM
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>>> some small goals for now, to lose 10lbs by this time next month. . .taking a crash course

The "small" goal of 10 pounds in 30 days places the expectation solidly in the crowded field of Gain-It-Back-Fast plans. It's attainable through great and disagreeable effort but rarely sustainable. The sagest advice is already provided by Longshanks above: seek ye fitness and the weight is "right-sized" automatically.
 
Old 09-08-07, 03:13 PM
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Anytime ive had an extended stop in cycling, due to injury, travel, etc, its taken at least a month before I even start to see any weight come off. Expecting to lose 10 lbs in a month I doubt will happen. Unless you weight a lot, and then it might be 10 lbs of dehydration you can see in a month.
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Old 09-09-07, 11:54 AM
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Originally Posted by PDXracer View Post
I just joined forum (check out my intro in the introductions)

How much riding does it take, to roughly equal a mile of walking?

I am riding for fun, but at same time have set some small goals for now, to lose 10lbs by this time next month, if I can ride at least 4-5 times a week.

There are some good routes for me to take, that are about 12-14 miles, and not too much hill-climbing until I get back into shape just a tad. Figure to start small, and work my way up to longer rides.

I am kinda taking a crash course, into learning how to treat my body better, get more exercise, and eat better foods. (I see in other threads, bikers like pasta, so we have a winner there!)

Any advice for someone just getting back into biking for first time in 12 years?
The comparison depends on how hard you bike and how hard you ride. You can make a rough comparison based on time if you're working out at similar intensities.

I agree with the others that 10 lb/s month is too much. Assuming you lose 10lbs of fat, that's roughly 36,000 calories, which means you need to have a colorie deficit of over 1000 calories per day. I don't think you can do that without causing your body to go into starvation mode.

If you are working for weight loss, it's better to have 1 two-hour ride than 2 one-hour rides.

But most of the weight loss is changing what you eat, not just riding yourself lighter.
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Old 09-09-07, 12:55 PM
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I jog and bike ride. I jog at 9 min miles (hey I am old, slow) I ride the 13 miles to work in a little over 45 min however fast that is. But I have to ride hard at least an hour to feel like I have ran 3 miles. Not scientific but my experiece. By the way, in April I weighed about 230+ today I wighed 214 well hydrated and dressed. Great for me. I have not concentrated on losing weight, my plan has been to just workout, run, lift weights or ride 5-6 days a week. I try to stay away from fried foods but I have trouble with that. I think the improtant thing is not to beat your brains out, jsut have fun.
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Old 09-09-07, 05:50 PM
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I rode 5 miles yesterday (first ride with bike), and did 12 miles today, and already feel better mentally and physically than I have in a few years.

I know my stamina will go up, and weight will go down with time and patience.

Did the right thing before todays ride (which I did around 10am when it was not so hot outside), and had an energy bar, banana, Sobe, and slice of bread with honey. Drank 3-4 bottles of water on the ride.

Felt great after 12 miles, and felt like I could have gone farther if I wanted to (but wanted to get home to see the Seahawks/Bucs game)
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Old 09-10-07, 04:02 PM
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Originally Posted by PDXracer View Post
I rode 5 miles yesterday (first ride with bike), and did 12 miles today, and already feel better mentally and physically than I have in a few years.

I know my stamina will go up, and weight will go down with time and patience.

Did the right thing before todays ride (which I did around 10am when it was not so hot outside), and had an energy bar, banana, Sobe, and slice of bread with honey. Drank 3-4 bottles of water on the ride.

Felt great after 12 miles, and felt like I could have gone farther if I wanted to (but wanted to get home to see the Seahawks/Bucs game)

That is not going to help you lose much weight. For only 12 miles, you definitely do not need that much fuel. After you ride a bit, you will have a better idea of how much you need to eat before riding. There's a very good chance you ended up with a calorie surplus after that, not what you want to lose weight.

It's great that you went out on a ride, just don't get discouraged if the weight isn't falling off.
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Old 09-10-07, 07:10 PM
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PDXracer....Sparkpeople.com... Calories in ---calories out. This may help you get a grasps on how much to eat and how much to move.
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Old 09-11-07, 07:09 PM
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When I first started riding on the road, I was doing a 6 mile loop. 4 years later I average around 100 miles per week. It's amazing how fast you can build up your endurance if you are consistent with it. Once I started hitting the 100 mile per week average, my weight wasn't really going down. I felt a lot better, but my weight wasn't really going down. Once I started watching what I ate (calories in calorie out), the weight really started pouring off. I've dropped 70 pounds in the past 9 months or so and am now at a healthy weight and feel great. Want to loose another 10 to 15 pounds more still. At any rate, monitoring your calories will drop the weight, there really is no secret to weight loss. Good luck in meeting your goal...
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Old 09-11-07, 08:55 PM
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You can figure about 35 to 40 calories per mile of biking, depending on how hard you have to work and how much you and your bike weigh. If you're going up a lot of hills, and you and your bike weigh more than 200 pounds then figure 40 calories per mile; if not, figure 30 to 35 calories. So if you go 12 miles a day, figure 350 to 500 calories.

Your weight loss will come, as others have pointed out, mainly from a change in your diet. The exercise is important, though.
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Old 09-12-07, 11:42 AM
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Originally Posted by PDXracer View Post
I rode 5 miles yesterday (first ride with bike), and did 12 miles today, and already feel better mentally and physically than I have in a few years.

I know my stamina will go up, and weight will go down with time and patience.

Did the right thing before todays ride (which I did around 10am when it was not so hot outside), and had an energy bar, banana, Sobe, and slice of bread with honey. Drank 3-4 bottles of water on the ride.

Felt great after 12 miles, and felt like I could have gone farther if I wanted to (but wanted to get home to see the Seahawks/Bucs game)
If you're cycling to lose weight, you just shot yourself in the foot. The "energy bar, banana, Sobe, and slice of bread with honey" contained a lot more calories than you burned on your 12 mile ride.

And then, you compounded the problem by sitting on your *ss for 3 hours watching grown men run into each other. Did you eat or drink anything while you were sitting on your butt watching the game?

FWIW, Sundays during football season are a great time to get out and ride. The temperatures are generally cooler, you have fall foliage, and there's little traffic because all the lardbutts are at home on the couch.
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Old 09-12-07, 12:05 PM
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I just started cycling somewhat seriously five months ago, so take this however you wish to.

In the beginning, I normally did 5 to 10 miles of cycling every two days or so, while decreasing the amount I ate. Since this was done during the summertime and I habitually lose weight then regardless of activity, I dropped my weight from 180 to about 170 within this time frame, as well as developed a much better body composition (stronger and more defined legs and abdomen).

However, if you lose too much weight in a short amount of time, you can damage your muscles, thus making you a weaker cyclist and weaker in general (i.e. no benefits at all). Start riding slow and comfortable and pick up at your own pace. Buy a new bike if you feel like you must (I started on a decent Schwinn "X-Mart" MTB that sheared after putting road slicks on them, then upgraded to a more serious road bike).

When you cycle, you lose weight so long as you don't eat more than you burn off cycling (which can be A LOT). That's why many cyclists can stick to their normal diet and still maintain well over average health.
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Old 09-12-07, 05:19 PM
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Originally Posted by MrCrassic View Post
I just started cycling somewhat seriously five months ago, so take this however you wish to.

In the beginning, I normally did 5 to 10 miles of cycling every two days or so, while decreasing the amount I ate. Since this was done during the summertime and I habitually lose weight then regardless of activity, I dropped my weight from 180 to about 170 within this time frame, as well as developed a much better body composition (stronger and more defined legs and abdomen).

However, if you lose too much weight in a short amount of time, you can damage your muscles, thus making you a weaker cyclist and weaker in general (i.e. no benefits at all). Start riding slow and comfortable and pick up at your own pace. Buy a new bike if you feel like you must (I started on a decent Schwinn "X-Mart" MTB that sheared after putting road slicks on them, then upgraded to a more serious road bike).

When you cycle, you lose weight so long as you don't eat more than you burn off cycling (which can be A LOT). That's why many cyclists can stick to their normal diet and still maintain well over average health.
That's true of any activity, not just cycling. But yeah, of course....
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Old 09-12-07, 06:32 PM
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+1 to all of the above, esp the football comments. What kicked my weight loss into high gear was a food log. Put in EVERYTHING that goes in your mouth!!

food in xx
food in xx
food in xx

____________________________________subtotal

Exercise -xx

______________________________________net

Difference between net and maintinance # XX



the results are:
June: 255# with 9 mile daily ride
July: 249# with less frequent ride
mid Aug: 248# start food log and now riding 45mi/week
Yesterday: 237#

My wife and coworkers are noticing.

2C
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Old 09-12-07, 06:46 PM
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Originally Posted by mateo44 View Post
That's true of any activity, not just cycling. But yeah, of course....
I emphasized that point because at first the weight loss looks like it comes by so easily.
You are right, though.
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