Calories per Mile

This is a SWAG for calories burned cycling 12-15mph:

  • Divide your feet climbed by 10.
  • Divide again by your average MPH.
  • Add that to your total miles.
  • Multiply the new number by the weight in pounds of you, your bike, and everything you’re carrying.
  • Multiply the new number by 0.105 (or divide by 9.5).
  • (Use 0.115 or 8.7 if you only know your own naked wake-up weight.)
  • That is pretty close to your calories burned for the ride.
  • Baseline here is me, 6’5″, anywhere between 250 and 290 pounds plus bike weight (any bike).

BMR is not a part of this SWAG:

  • BMR is how much you burn in 24 hours of sleeping.
  • Most people are around 9kcal per pound per day.
  • BMR and is not based on your activity level (see TDEE).
  • BMR is based in your microcellular efficiency, and is influenced by hormones.
  • If you are on severe caloric restriction, it goes down.
  • Thyroid issues can affect this either way.
  • Baseline here is me, at 285 pounds, and averaging 2550 kcal per day.

Faster speeds pick up exponentially more wind resistance.

  • Twice the airspeed has four times the wind drag.
  • Higher density altitude has proportionally less drag.
  • Shorter and narrower shouldered people people have less wind drag.
  • Fatter people are slightly more aerodynamic, so the increased wind profile is not THAT much of an issue.
  • Cycling 10mph into a 5mph headwind has as much wind drag as cycling 20mph with a 5mph tailwind.
  • 12-16mph is the 50% transition for wind vs other factors on flat ground. (13mph for me at 6 sqft)
  • Baseline here is me, with about 6 square feet of frontal area, about 22 Watts at 10mph, and about 150 Watts at 20mph, just for wind.

Rolling resistance is a big part of drag.

  • Increases linearly with speed (2x speed is 2x the rolling drag).
  • Lower weight is better (because tiny bumps have to push you UP over them).
  • Race tires can be half the CRR of average tires.
  • Wider tires are better by around 1% per mm with 23mm as baseline.
  • Baseline is me, at 310 total, 31W at 10mph, or 61W at 20mph on 1% grade.

Routes with less uphill than downhill will cost fewer calories.

  • Increases linearly with speed (2x speed is 2x the gravity drag).
  • 1% uphill is 2x the drag of rolling resistance. 2% is 4x.
  • Lower weight people do way better on both gravity and CRR.
  • Baseline is me, at 310 total, 62W at 10mph vs 124W at 20mph on 1% grade.

Good links:


2014-05-07 CCC Ride

20 miles in strong wind. 20 gusting to 30. Most was head or crosswind, but the end had some tailwind to help with the hills.

Watts are off because it doesn’t consider wind. When I put in 20mph, it said 500 watts average, which seems too high.

Total Time: 1:34:34
Moving Time: 1:30:55
Distance: 22.28 mi
hrTSS: 77 (0.67)
Pa:HR 7.84%
Gain: 1017 ft
Loss: – 1014 ft
Grade: 0.0 %
VAM: 205
VAM W/Kg: 1.0

	Min	Avg	Max

Speed (mph): 0 14.7 28.4
Pace (min/mi): 99:99 04:05 02:07
HR (bpm): 86 138 178
Cadence (rpm): 1 78 230
Elev (ft): 617 694 776
Temp (F): <81 87 90

Lap
Total 22.28 mi 1:30:55 (1:34:34)
Lap #1 3.50 mi 0:16:34
Lap #2 3.50 mi 0:13:07
Lap #3 3.50 mi 0:16:03
Lap #4 3.50 mi 0:16:02 (0:16:32)
Lap #5 3.50 mi 0:13:51 (0:16:13)
Lap #6 3.50 mi 0:10:42 (0:11:31)
Lap #7 1.28 mi 0:04:35
Peak Speed
Peak Speed
2 sec 28.3 mph
5 sec 28.2 mph
10 sec 28.1 mph
12 sec 28.1 mph
20 sec 27.8 mph
30 sec 27.3 mph
1:00 min 26.4 mph
2:00 min 24.2 mph
5:00 min 22.3 mph
6:00 min 21.7 mph
10:00 min 20.5 mph
12:00 min 20 mph
20:00 min 19.5 mph
30:00 min 17.1 mph
01:00 h 15.1 mph
01:30 h 14.8 mph

Summary
Distance: 22.28 mi
Time: 1:30:54
Avg Speed: 14.7 mph
Elevation Gain: 582 ft
Calories: 1,231 C
Avg Temperature: 77.0 °F
Details
Timing
Time: 1:30:54
Moving Time: 1:26:01
Elapsed Time: 1:34:37
Avg Speed: 14.7 mph
Avg Moving Speed: 15.5 mph
Max Speed: 28.4 mph
SpeedPace
Elevation
Elevation Gain: 582 ft
Elevation Loss: 572 ft
Min Elevation: 617 ft
Max Elevation: 776 ft
Heart Rate
Avg HR: 138 bpm
Max HR: 178 bpm
Zones% of Maxbpm
Power
Avg Power: 270 W
Max Power: 1,300 W
Max Avg Power (20 min): 350 W
ZonesWatts
Cadence
Avg Bike Cadence: 78 rpm
Max Bike Cadence: 120 rpm
Temperature
Avg Temperature: 77.0 °F
Min Temperature: 70.6 °F
Max Temperature: 79.6 °F

http://connect.garmin.com/activity/495527720
http://app.strava.com/activities/138878845
http://tpks.ws/hbow
http://www.endomondo.com/workouts/336538936/15893321
http://runkeeper.com/user/xaminmo/activity/350155518
http://www.mapmyride.com/workout/562918907

Also, the lunch ride was here:
http://connect.garmin.com/activity/495527704
http://app.strava.com/activities/138878826
http://tpks.ws/JR5K
http://www.mapmyride.com/workout/562918951
http://runkeeper.com/user/xaminmo/activity/350155625
http://www.endomondo.com/workouts/336539277/15893321


2014-04-24 “Easy Spin”

“Easy Spin” with Sharon, which translates into
“harder than yesterday, plus more wind.”
Pretty depleted, but reward was La Madeleine.

Knees were a little poppy once back on Las Colinas Blvd.
Ran out of oomph once we got to Royal on the final stretch.
Good meeting with Carrollton Cycling Club at La Madeleine’s.
A few hours later, right calf is a little unhappy.
No riding tomorrow, but lots of stretching hopefully.
If I can walk on Saturday, there’s a longer ride there.

Had to adjust my seat once home, and tighten up my BB.
Still need to tighten up the right crank. CREAK.
I think it’s a frame flex (lost cost) issue.
I need to move my 40 degree stem to my other bike,
but then I need to see if the spokes on it still creak.
I might have to send them in to Easton directly.

Distance: 19.92 mi
Calories: 1,367 C
rTSS: 88 (0.79)
Pa:HR 6.85%
Gain: 535 ft
Loss: – 531 ft
Grade: 0.0 %
VAM: 129
VAM W/Kg: 0.6

Time: 1:15:57
Moving Time: 1:15:45
Elapsed Time: 1:19:42

Lap
Total 19.92 mi 1:15:56 (1:19:40)
Lap #1 03.50 mi 0:11:35 (0:12:50)
Lap #2 03.50 mi 0:14:59 (0:15:09)
Lap #3 03.50 mi 0:13:35
Lap #4 03.50 mi 0:13:36 (0:14:20)
Lap #5 03.50 mi 0:11:39 (0:12:32)
Lap #6 02.42 mi 0:10:30 (0:11:13)

Avg Speed: 15.7 mph
Avg Moving Speed: 15.8 mph
Max Speed: 28.1 mph

Peak Speed
2 sec 28.0 mph
5 sec 27.9 mph
10 sec 27.5 mph
12 sec 27.3 mph
20 sec 26.2 mph
30 sec 25.8 mph
1:00 min 24.9 mph
2:00 min 22.9 mph
5:00 min 21.4 mph
6:00 min 19.9 mph
10:00 min 19.2 mph
12:00 min 18.9 mph
20:00 min 17.5 mph
30:00 min 16.6 mph
01:00 h 16.2 mph

Elevation Gain: 249 ft
Elevation Loss: 249 ft
Min Elevation: 410 ft
Max Elevation: 486 ft

Avg HR: 159 bpm
Max HR: 181 bpm

Avg Power: 290 W
Max Power: 1,295 W
Max Avg Power (20 min): 322 W

Avg Bike Cadence: 79 rpm
Max Bike Cadence: 141 rpm

Avg Temperature: 78.3 °F
Min Temperature: 76.0 °F
Max Temperature: 86.8 °F
Wind: Variable West to North, 8 to 22mph.

http://tpks.ws/VffL
http://app.strava.com/activities/133917838
http://connect.garmin.com/activity/486575159
http://www.mapmyride.com/workout/548080298
http://runkeeper.com/user/xaminmo/activity/341766918
http://ns1.omnitech.net/cycle/


2014-02-19 Windy PM Ride

Puttering around with Sharon, Norm, Felipe, Mark, and Glenn.
It was more of a social ride, but I couldn’t hear for the wind.
When we picked up the pace, biggest spread was 1/4 mile.

Distance: 21.84 mi
Calories: 1,133 C (adjusted down from 1187)

Time: 1:29:51
Moving Time: 1:28:43
Elapsed Time: 1:52:01

Was hoping for over 15mph, but this is probably better.
I have 130km to ride this Saturday. MOAR REST!
Avg Speed: 14.6 mph
Avg Moving Speed: 14.8 mph
Max Speed: 33.1 mph

Round trip loop, so I averaged these for power calcs.
Elevation Gain: 272 ft
Elevation Loss: 354 ft
Min Elevation: 711 ft
Max Elevation: 824 ft

Adjusted down from sensor error.
Avg HR: 148 bpm
Max HR: 187 bpm

Adjusted for wind and calories.
Avg Power: 243 W
Max Power: 1,277 W
Max Avg Power (20 min): 374 W

I need to fix the hard-coded wind in my calculator.
Figured out Strava’s calculation issue:
They assume zero wind.

Max cadence adjusted down from sensor error.
Avg Bike Cadence: 77 rpm
Max Bike Cadence: 116 rpm

(Temps adjusted down 10F due to Garmin defect)
Avg Temperature: 60.4 °F
Min Temperature: 59.8 °F
Max Temperature: 61.6 °F

http://connect.garmin.com/activity/447978203
http://app.strava.com/activities/114585405
http://www.mapmyride.com/workout/488179825/
http://runkeeper.com/user/xaminmo/activity/307208545
http://ns1.omnitech.net/cycle/