Cycling for fitness (and now fun)

[sevenfourate]

@Cadire I worked it out to lose about 1lb in body fat I need to ride about 350miles, because most of the cals you use will be carbs, in my case about a 25/75% split I use about 40-50 cals a mile (figures vary depending which gps recording and site I use) so you can see that it takes a lot of miles, the big plus and this is as important as weight loss is the improved cardio/vascule system you get. My max HR is supposed to be in the region of about 170bpm according to my age, my doc seems to get worried when I tell her I can hit 175 with no issue.
This last month I have done 500 miles and should have lost about 1 1/2 lb's, I don't really weigh myself that much, @sevenfourate you can lose 1-2lb just by going to the loo, daily weighing isn't really a good idea for general weight loss as there are too many variations to consider, once a week or once a month would give a better idea, a normal ride for me of about 2 hrs would see me lose 0.11lb or just over an oz, to small to be really measured on most bathroom scales, my cycling like your walking is about the 900cals/hr, the other thing is the lower the HR whilst exercising will burn more fat than carbs, so a steady flat ride will burn more fat than an intensive one with lots of climbs.

Some of that is informative, interesting and educational (To me at least).

THANKYOU.

 

[Mandragora]

Enjoy it - and if you're doing more exercise and taking in the same (or fewer) calories, the fat will go, if it's there to be shed! It goes at different rates for different people. My son's being cycling for a month and lost 7lb -mind you he's grown his own personal beer belly in the past three years, so he's got it to lose. On the other hand, since February, I've cycled about 700 miles and lost the grand total of 1lb, but as my starting BMI was 22 anyway, and I wasn't targeting weight loss, my reasons for cycling are different. In my case, my clothes feel better and fit better so it's probably the case that fat's turned to muscle - that's what I tell myself. (Either that, or the post-cycling refreshments are undoing the good work I've done - this may always, of course, be the case!!!)

 

[Mike S]

I started cycling properly ie 10 miles every day before breakfast,in the last 2 weeks I've really started pushing to raise av speed and reduce time taken ,I've not changed my diet and in the last 2 weeks I've lost 8 pounds,I feel much stronger ,sleeping better and the big one for me is my blood pressure isn't far off normal now.Where I live you either climb at the start of the ride for approx 2 miles or at the end of the ride for 2 miles and not a gentle climb either and I believe that this is the crucial thing for my weight loss ,I think if you want to see big results you must push hard(I'm not saying you don't )I often see cyclists kitted out pootling along at a snails pace in first cog ,that's fine if your not wanting to loose weight quickly,but you know what they say 'no pain no gain ' lol☺

 

[Nigelnaturist]

@Mike S It depends what you are trying to achieve, the harder you ride higher HR you will burn more carbs and damage muscle beyond its normal capacity, this is why you ache the day after as its the micro tears in the muscles repairing, this will improve your muscles so you can then take the same hill in a higher gear, however it is not always the best way to lose fat
Todays abysmal ride 68.5% of which was in HRZ2 ---------------- Then if we take yesterdays pretty rapid ride to York of which 70% of the time was in HRZ3

---------------------------------

you can see in theory I have lost more weight today in terms of weight loss, this also shows that even though I rode further yesterday I actually used less cals be almost half, so it just goes to show that working harder is not always the best way to lose weight, and by the, I worked f****** hard today in the wind, hence all those extra cals,
So I did 20 miles today and lost nearly an ounce, multiply that by 16 16x20 320 miles to lose a pound, give or take, but as I said we are all different and what my figures are will be different to yours.
I just noticed the distance it shows 31.58 but thats more like the k's (unless I was really that poorly I lost my way again like I did when I went down the A1 @Nomadski thanks for reminding me earlier) I did also ignore the elevation height as the R20 is bobbins at it, but the ratios is right I climb about 3.5x as .much per mile as I did yesterday on the way to York. But as I didn't work hard on them and kept my HR down the weight loss is greater, but just because I worked hard into the wind, it was all low gear not quite the large rear small front, still had another small front left.
And this is the garmin data just to show its all baloney

The difference in cad is the garmin records zero average (including time you dont pedal), the R20 non zero average only pedalling. The actual elevation is about the 700-750ft mark I think.
I hope that makes some sense.

@Mandragora alcohol is one of the worst things for excessive cals, simple reducing the amount one drinks would quickly bring the weight down especially coupled with exercise.

 

[Mandragora]

@Mandragora alcohol is one of the worst things for excessive cals, simple reducing the amount one drinks would quickly bring the weight down especially coupled with exercise.[/QUOTE]

but...... wouldn't that mean........ less wine..........??? I CAN still eat the Mars bars though, can't I?

 

[Nigelnaturist]

@Mandragora alcohol is one of the worst things for excessive cals, simple reducing the amount one drinks would quickly bring the weight down especially coupled with exercise.

but...... wouldn't that mean........ less wine..........??? I CAN still eat the Mars bars though, can't I?[/QUOTE]
You can eat and drink almost what you want so long as you use more energy than you take in.

 

[Mandragora]

Phew!

 

[Nigelnaturist]

This is a little table of approximately my weight lose over the last 18 months, going off figures.

Thats 1 3/4 st in over 8,000 miles, so those people that say they lose so much weight cycling, well you make up your own mind. Those average miles are per day I went out.

 

[Cadire]

Really interesting stuff @Nigelnaturist. So much so that I've been googling HR zones, and you're right, faster is not necessarily better for fat burning!

This article is a good read, and pretty much confirms everything that you've written http://www.bikeradar.com/gear/article/heart-rate-monitor-training-for-cyclists-28838/

Now I just need to find a decent HR monitor

 

[Nigelnaturist]

@Cadire its difficult to be concise sometimes, real data helps to explain things, but like I said accuracy is a bit hit and miss, and should be mainly taken as a guide

I often see cyclists kitted out pootling along at a snails pace in first cog ,that's fine if your not wanting to loose weight quickly,but you know what they say 'no pain no gain ' lol☺

That would have been me this evening then, mind you I have just done 114 miles in the last 48 hrs or so, as those other cyclist might have.

 

[Cadire]

@Cadire its difficult to be concise sometimes, real data helps to explain things, but like I said accuracy is a bit hit and miss, and should be mainly taken as a guide

Yes I understand (and agree).

My situation is exacerbated by the fact that I'm on beta blockers, so optimal hr zones are much more difficult to figure out. Muscles get tired and fatigue sets in at lower heart rates than they normally would, and before I run out of breath. Therefore getting into the right zone, and being able to maintain it, could be a problem.

I'm going to have a chat with my doctor to see if there's any alternative to the beta blockers, but until then I'll have to just use the borg scale method (which I think we all do subconsciously anyway) with a heart monitor for reference.

Hugely interesting topic, and thank you for all your data and analysis!

 

[Nigelnaturist]

@Cadire thats where I don't understand things, apart from my meds where I just can't get going in a morning.unlike @Mo1959 , bet shes out this min. or got back.
Just another note on this lower HR, once your fit it becomes easier maintain a lower weight, because for a given set of exercises your HR will be lower i.e. if you did 15mph for 1hr at the start, and in 6months the same your HR will be lower as it will pump more blood per H.B.also use less calories there by you go further per bowel of porridge.
as a bit of a side note I did the WNBR on Sunday as you may have read, a couple of things I noticed (apart from bike condition on some being a bit shocking to say these are cyclists) was one chap he looked like he would have no trouble doing the relatively flat 7.5 miles, but in ever picture he is in that I have, he seems to be struggling, I might have a word with John the organiser, as every year there is a warning re bike condition as in is upto the job (one turned up with a pedal almost dropping off) and a warning about hypothermia (unbelievable on the longest day of the year) but I think one should also be mentioned about health.

 

[Innes]

I took up cycling with the sole aim of getting fitter and losing some weight. I didn't realise, at the time, just how much I would enjoy the activity, but I do.

Looking at the beginner section, I see a number of people have also joined up for the same reason. How are people doing with their goals?

Speaking for myself, I am slightly disappointed. In the 4 weeks that I've been cycling I have lost the grand total of 1lb ! That's 1lb in spite of watching my calorie intake and getting out as much as I can (I only cycle for leisure, not commuting). I have done a grand total of 215 miles in that 4 weeks. Not a huge amount compared to most people here, but a lot of sweat, huffing and puffing and aching legs for me! I am trying to mitigate my disappointment by telling myself that the increase in muscle is offsetting the reduction in fat... Whether that is true or not I don't know. I *feel* a lot better, and I *feel* a bit thinner.

I'm not going to give up on the cycling, as I enjoy it far too much, but I would be interested in other people's efforts and results, particularly if weight loss has not been as dramatic as expected. Are we simply not expending more than we are consuming?

Thanks

... I'm now off out for my regular 15 mile loop

EDIT: It's started tipping down, so the start has been delayed

EDIT 2: And I meant to post this in the beginners section!
Moved by MODS

I've intentionally kept away from the scales and tape measures for the time being. Since I've started riding my whole well-being has improved 1 million %. I'm loving feeling this great and my whole outlook has changed. I've only just started noting my distances and maybe I'll get surprise when I do reach for the scales, I just know it's doing me untold good so please don't get too hung up on weights and measures and fitness and just ride your bike lol

 

[Nigelnaturist]

@Innes to backup what you say, on the WNBR in York on Sunday, there was a gent that was carry some (quite a bit) of extra weight, on a road bike, need to go look at the pic for the bike, hang on. A Scott 20 on Syncros wheels, it sports the New 105 group set, so I take it hes pretty serious about it.

 

[Cadire]

Having now returned from the whirlwind of sensations that is Glastonbury Festival, I am rested, cleaned, and really looking forward to getting out on the bike later this evening when it cools down a little. I was thinking about where to go during the drive back yesterday... I'm definitely hooked!