Stationery cycle queries - Calories / Watt

[jtlondon]

Hi everybody

Bit of history - I'm 27 and have suffered from multiple knee operations (5 to date), and am looking to get back into exercise through cycling as I can no longer play sport.

I've been looking on websites with regards to what a good power / calories burned should be when I am struggling to believe I am better than most in terms of ability (which I don't think can be right), and am looking for some facts with regards to stationery cycling. What is a good average watt power to have as a guy who is 84kg? I burned 710 calories in half an hour yesterday which is far above the "very vigorous" levels on the website I looked at (http://www.nutristrategy.com/fitness/cycling.htm). I find this very hard to believe given I've not really ever cycled and my legs have lost a lot of muscle having not done exercise for a long time due to recurring knee injuries.

I guess what I'm looking for is some confirmation that the information on that website is probably wrong!

I can't remember exactly, but for the half an hour cycle I burnt 710 calories at an average watt of around 350-400 (can't quite remember). If I am above average I may plan to try and cycle semi-competitively with some training.

Cheers

 

[vickster]

Open the road, 30-40 calories a mile is a benchmark, assume the same on a rolling programme on a static, at about 80rpm?

Not that it really matters I guess. Are you using a turbo or static gym bike. Neither will really give you much feel for riding outside, need to ride outside for that

But look after that knee, don't overdo the resistance, make sure the seat is correctly positioned and pedal smoothly. Would discuss a proper rehab and strength programme with a private sports physio who understands cycling as a sport if not already done so

 

[jtlondon]

Open the road, 30-40 calories a mile is a benchmark, assume the same on a rolling programme on a static, at about 80rpm?

Not that it really matters I guess. Are you using a turbo or static gym bike. Neither will really give you much feel for riding outside, need to ride outside for that

But look after that knee, don't overdo the resistance, make sure the seat is correctly positioned and pedal smoothly. Would discuss a proper rehab and strength programme with a private sports physio who understands cycling as a sport if not already done so

Thanks for the response.

I work away a lot so stationery bikes are my only way to go most of the time.

I've been doing a minimum of around 105 rpm - 110 rpm generally. Think I covered 25km in 30 minutes from memory, which would work out 45 cals per mile so seems about right? Not sure how resistance levels on bikes compares to gears on road bikes, but I was using resistance of around 14 on a static Nike bike (again, no clue if this stuff is helpful or pointless but may as well mention it).

I plan to talk to a physio about it but just wanted to test the waters with forum users to see if I'm along the (rough) right tracks. I had given up on being able to do anything sporty relatively well since the ops, so a small spark of hope! I realise that riding in the gym is far different to the outside but all I can do at present!

 

[vickster]

What's up with your knee? When was the last op?

Rpm sounds pretty quick, on the road I think 90-100 is high, so level 14 many not be that high on the kit you use

 

[jtlondon]

What's up with your knee? When was the last op?

Rpm sounds pretty quick, on the road I think 90-100 is high, so level 14 many not be that high on the kit you use

I ruptured my cruciate ligament (hamstring graft), and have had 4 or 5 separate cartilage tears, meaning that after my last operation I was non-weight bearing for 2 months (Jan-Mar 2013). I have taken the road to recovery very lightly, and am attempting to ramp up my exercise from now, primarily through cycling.

My exercise yesterday was..

30 mins
23.84 km
Calories 714
Average watt 369
Average METs (don't know what this is) 19.45
Average heart rate 158 (Not sure how it determines this as the majority of the time I didn't have my hands on the reader).
My RPM ranged from 100-115, with a few sprints

Should I be going for a higher resistance or not?

 

[Joshua Plumtree]

Not sure how your trainer is set up, but some of those numbers seem a little on the high side. Bradley Wiggins's output during the 2012 Olympic Time Trial was between 450-60 watts, so 369 for a novice is some going! As is nearly 24 km for 30 mins. If You could translate those figures to the road, then you'd be winning nearly every 10 TT you entered.

 

[jtlondon]

Not sure how your trainer is set up, but some of those numbers seem a little on the high side. Bradley Wiggins's output during the 2012 Olympic Time Trial was between 450-60 watts, so 369 for a novice is some going! As is nearly 24 km for 30 mins. If You could translate those figures to the road, then you'd be winning nearly every 10 TT you entered.

Ha - this is what I was thinking! I could have worked harder as well but I was doing a weights session afterwards and didn't want to knacker myself out completely for that.

I used to play hockey quite competitively so my legs are naturally strong from running around basically in a squat position for 80 minutes 2 times a week plus training, so I guess "novice" is perhaps misguided, although with all the operations I've had my leg muscles are depleted, particularly around my right hamstring where the operation was.

I guess the only way to see will be attempting it on the road. I have never really done it however so assume that I will be significantly slower.

 

[Rob3rt]

What did you use to measure the power figures, they are suspicious!

If it comes from some bog standard gym style stationary bike, I would ignore it completely!

 

[vickster]

If you are missing most of your meniscus, assuming that was the torn cartilage, you will want to be careful so as not to over hasten the almost inevitable onset of arthritis. Have you discussed meniscus transplant with your surgeon? I'd see a physio to check muscle balance before going all out

 

[jtlondon]

Is this stationery cycle the paper bike that @Pat "5mph" keeps mentioning?

I did realise this after the event Was waiting to see if anybody would comment!

 

[jtlondon]

If you are missing most of your meniscus, assuming that was the torn cartilage, you will want to be careful so as not to over hasten the almost inevitable onset of arthritis. Have you discussed meniscus transplant with your surgeon? I'd see a physio to check muscle balance before going all out

I have no cartilage left in my right knee (lateral and medial meniscus), had microfractures surgery in order to create some scar tissue to act as cartilage. I wasn't aware of any such thing as a meniscus transplant, thought that was only being trialled in America currently?

I'll have to have a chat to see if that's a potential avenue.

Will be having physio within the next few weeks.

@Rob3rt -Yeah it comes from a gym bike. How should I measure it? Surely they are designed specifically to give correct power outputs?

 

[Rob3rt]

I have no cartilage left in my right knee (lateral and medial meniscus), had microfractures surgery in order to create some scar tissue to act as cartilage. I wasn't aware of any such thing as a meniscus transplant, thought that was only being trialled in America currently?

I'll have to have a chat to see if that's a potential avenue.

Will be having physio within the next few weeks.

@Rob3rt -Yeah it comes from a gym bike. How should I measure it? Surely they are designed specifically to give correct power outputs?

You shouldn't measure it unless you have access to a stationary bike specifically designed to provide accurate power measurements eg. Wattbike etc.

Contrary to your thoughts, no they are not designed to give correct power outputs, it is an extra metric shoe-horned in, any power measurement is usually inferred rather than measured and the inference is more often than not, not a good one!

 

[jtlondon]

You shouldn't measure it unless you have access to a stationary bike specifically designed to provide accurate power measurements eg. Wattbike etc.

Contrary to your thoughts, no they are not designed to give correct power outputs, it is an extra metric shoe-horned in, any power measurement is usually inferred rather than measured and the inference is more often than not, not a good one!

O - that's annoying. If it makes any difference, it's a nice gym and the bikes are new, but certainly aren't a wattbike.

How do I go about measuring it on a normal bike?

Can my average power not be calculated from the distance I have travelled and in a specific timeframe, or are the odometers incorrect also?!

 

[Rob3rt]

Forget power measurement.

 

[jtlondon]

Forget power measurement.

But I want to know my FTP! Plus it gives me something to stare at whilst I'm bored cycling in the gym