Calculating calories burned: if a program only knows your total body weight, it will assume you have a healthy lean muscle mass. Because of this, I tell those types of programs I weigh 150 pounds instead of the 185 I currently weigh. It gives me a much more accurate calorie burn estimate. (If you have a scale that gives you your body fat percentage, enter that in Fitbit. Fitbit will then calculate your lean muscle mass. You can sync Fitbit & SP, and - voila! - SP will accurately calculate your calories burned during exercise.
I commute by bike several days a week. It's about 19 miles round trip. That burns about 1000 calories. Of course you're hungry! And yeah, cycling makes me weary the way being in the water does. A lot of the increased heart rate in jogging is from the pounding your body is taking. Cycling is pure rythymic aerobic exercise. And because you can still move forward at a reduced exertion level, it's easier to get a consistent calories burn throughout the entire session.
When I used to go for longer rides (up to 70 miles), I'd burn 3500 calories during a ride. I'd eat my peanut butter & jam sandwich, and Clif bars, and fruit, but I could not take in enough calories during the ride to replenish what I was burning. The post-ride meal is critical. You have about 45 minutes to replenish your glycogen stores.
Fruit is great, but it's not enough. Also, the fructose molecules in fruit are bigger than glucose molecules. It takes more water to move them about, which means drinking fruit juices can cause an upset tummy. (If it doesn't for you, don't worry about it!) Post-ride, you need some simple carbs, some complex carbs, and some protein to help rebuild the muscle you've just tormented during your work out. A little bit of fat is a good idea, too.
When I ride to work in the morning, I'm doing it on an empty stomach. (You have enough glycogen in your liver to carry your body through a 45-minute workout.) I carry breakfast with me. My favorites are: 1) Cranberry-walnut oatmeal sweetened with agave syrup (sometimes I add a banana); 2) Cheesy grits with fakin' bits (I cook yellow corn grits from scratch - much healthier than instant white grits); 3) 2 hardboiled eggs with toast (I make my own bread); and a recent addition, 4) a bacon-egg-cheese english muffin (I discovered an english muffin fits perfectly into a jersey pocket - much better than bread!). All of these meals have some simple carbs, some complex carbs, some fat, and a some protein. And they're easy to carry.
You don't mention when you eat, but if you're not already snacking, you may want to try that. Instead of getting all your calories from three meals, shift some of your calories to snacks. Every time you eat something, your metabolism has to ramp up to digest what you just ate. And when I'm exercising a lot (I'm training for triathlon), I never go to bed hungry. Sleep is the time your body does most of its repair work, and that repair requires energy.
FYI, I'm not an expert. I'm a fat, middle-aged woman who reads a lot. So feel free to completely disagree with or ignore my advice.
Love God. Love your neighbor. Change the world. It really is that simple.
| current weight: 186.1