Interestingly enough, it would appear my miminumum caloric intake for running or cycling is almost identical. About 225 to 250 calories per hour (replacement). Is a bit complicated but once you know it, u should be able apply it to most multi-hour workouts.
Sent from my U.S. Cellular Android device ----- Reply message ----- From: "Kinnie Pruden" <[email protected]> Date: Sat, Apr 28, 2012 12:47 pm Subject: [COWs] Fw: cycling and running calories - infinit or powerbar To: "[email protected]" <[email protected]> FYI, enjoy. kp ----- Forwarded Message ----- From: Valerie Gattis <[email protected]> To: "Pruden, Kinnie" <[email protected]> Cc: Coach Valerie <[email protected]> Sent: Wednesday, April 25, 2012 2:40 PM Subject: cycling and running calories - infinit or powerbar Calculating Cycling Calories Kimberly J. Brown, MS, RD, Sports Nutritionist In order to maximize performance, it is essential to fuel yourself properly during training rides and racing, especially when you are riding longer than 2 hours. As a nutritionist, I have found that many cyclists tend to overestimate actually cycling energy expenditure, causing them to overeat during the day and gain unwanted weight during season. Furthermore, an overzealous calorie intake during training can trigger a multitude of stomach issues (e.g., nausea, diarrhea, vomiting, side stitches, sloshing) and ultimately diminish performance. Below is a step-by-step guide to help you determine your total calorie burn during training rides as well as your target calorie replacement needs after about 90-120 minutes of cycling. Happy riding trails! Step One: Determine your goal cycling speed Step Two: Multiply cycling speed coefficient (see table 1) by your total body weight Step Three: Multiply Step #2 by 60 minutes to determine hourly calorie expenditure Step Four: Add 22 calories to Step #3 for every 100 feet climbed during cycling event Step Five: Multiply Step #4 by 0.3 to determine minimum hourly calorie replacement demands Step Six: Multiply Step #4 by 0.5 to determine maximum hourly calorie replacement demands Table 1. Calculating Calorie Expenditure during Cycle Workouts Average Speed (mph) Coefficient (cal./lb./min.)* 15 0.06 16 0.0615 17 0.0675 18 0.0740 19 0.0811 20 0.0891 21 0.0975 23 0.1173 25 0.14 Sample Case Study Joe is a 150 lb athlete gearing up for his first Ironman(r). He has had issues with premature muscle fatigue and cramping during previous races which has lead him to seek nutritional advice with regards to race day fueling. We used the guidelines specified above to help calculate and devise the perfect nutrition plan for his needs. The Ironman(r) bike course Joe will be racing has a net elevation gain of 1000 feet. Joe's goal cycling speed, as practiced during training, is 19 mph, which yields an energy coefficient of 0.0811 calories/lb/minute, and places him at the bike finish in 5.89 hours. Step One: We calculated Joe's hourly cycling expenditure.. 0.0811 x 150 pounds x 60 minutes = 730 calories Step Two: We calculated Joe's total cycling expenditure. 730 calories x 5.89 hours = 4,303 calories Step Three: We added on appropriate calorie expenditure based on the course profile. For every 100 feet of elevation gained, Joe adds 22 calories to his total expenditure: (1000 feet gained / 100 feet) x 22 = 220 calories 220 calories + 4,303 calories =4,523 calories Step Four: We calculated Joe's total calorie replacement goal during the bike leg of his Ironman(r). MINIMUM: 0.3 x 4,523 calories = 1,357 calories MAXIMUM: 0.5 x 4,523 calories = 2,262 calories Step Five: We calculated Joe's hourly replacement goal during the bike leg of his Ironman(r). MINIMUM: 1,357 calories / 5..89 hours = 230 calories MAXIMUM: 2,262 calories / 5..89 hours = 384 calories .. New Years resolutions have been set and many are embarking on their first marathon training program as a result! In order to maximize performance, it is essential to fuel yourself properly during training runs and racing, especially when runs are prolonged (>90 minutes). As a nutritionist, I have found that many runners tend to overestimate actually run energy expenditure, causing them to overeat during the day and gain unwanted weight during season. Furthermore, an overzealous calorie intake during training can trigger a multitude of stomach issues (e.g., nausea, diarrhea, vomiting, side stitches, sloshing) and ultimately diminish run performance. Below is a step-by-step guide to help you determine your total calorie burn during training runs as well as your target calorie replacement needs after about 90 minutes of running. Happy running trails! Step One: Determine running calorie expenditure per mile (A) 0.63 x body weight (pounds) Step Two: Determine goal race pace or how many miles/hour will you cover? (B) Example: An 8-minute miler will cover 7.5 miles/hour Step Three: Calculate hourly expenditure based on goal race pace (C) Example: An 8-minute miler would multiply 7.5 by the figure from step one. Step Four: Determine hourly calorie replacement needs (D) *0.3 x C *Research shows runners can physically absorb about 30% of what they expend.. <http://victorysedge.com/> Description: Victory's Edge Training Systems <http://www.facebook.com/pages/Victorys-Edge-Training-Systems/10725406601857 3> Description: Like us on Facebook at http://www.facebook.com/pages/Victorys-Edge-Training-Systems/107254066018573 <http://www.linkedin.com/company/victory%27s-edge> Description: Follow us on Linkedin at http://www.linkedin.com/company/victory's-edge <http://twitter.com/#%21/coachVEG> Description: Follow us on Twitter at http://twitter.com/#!/coachVEG <http://victorysedge.wordpress.com/> Description: Follow our Blog at http://victorysedge.wordpress.com/ Description: http://www.victorysedge.com/_images/bar.gif Valerie Ellsworth Gattis Head Coach, Victory's Edge Training Systems USA Triathlon Expert Level II Coach USA Triathlon Youth & Junior Coach phone 502.777.6644 | email [email protected] <http://victorysedge.com/> www.victorysedge.com -- You received this message because you are subscribed to the Google Groups "CyclistsOfWilson-COWs" group. 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