I'm 41 years old, and weigh about 175 pounds. I've been riding 25 to 35 miles, once or twice a month since the spring, and have been riding on a trainer for 1/2 hour 3 to 4 times per week. I average about 14 mph on the road with a cadence of around 85 rpm.
This weekend I'll be riding 45 miles. My plan is to eat some complex carbs Saturday night, and a bagel with cream cheese Sunday morning before the ride, then hydrate with 1/2 strength gatorade and snack on peanuts and a banana during the ride.
It's harder to calculate calories burned when cycling because there are some variables. Covering a 100 miles in your lowest gear is not the same as covering the same distance in a higher gear.
Also, how you deal with this is going to depend on where you are as a cyclist. I think we can give you some decent information if you tell us a little about where you are. How many miles per week have you been training? What has been your longest ride prior to this three hour excursion?
I have a 3+ hour ride this weekend, my first long ride since starting to count calories 3 weeks ago. In the past I ate pretty much whatever I wanted without worrying about nutrition or calories eaten or burned. Now, however, I am concerned that carbo loading before the ride and carbo craving afterward will sabotage my efforts.
My plan is to continue to count everything I eat. I should be able to estimate how many calories I will burn on my ride. It seems that if I manage my loading and craving, I should be able to maintain a calorie deficit and not sabotage my fat loss efforts.
What I mean is, if my regular intake is 1800 calories per day to maintain 20% deficit and I expect to burn 1000 calories exercising, I should be able to eat 1000 extra calories between loading up before, eating/drinking during, and craving afterwards... say 4600 calories total between the day before and during the workout.
Does this make sense, or am I missing something? How do you estimate your calories burned? What do you do to manage your loading and craving around your long workouts?
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