can u burn 1500 KCal a night, and 5 nights a week?

[Molala2]

i am preparing to loss weight in the sense that i am improving my fitness before i really start to loss weight. now i and ride 28km/h for 20km 4 nights a week. i am planning to ride at 30km/h for 40km a night 5 nights a week. is this target achievable? p.s. i am an officer worker working from 9am to 6pm daily

 

[Cycle Fiesta]

You can burn 1500 kcal a night, but I think, unless you are very heavy / unfit now, you will have to go for significantly longer than 1h 20m - even if you go at a decent pace.

It's still a good workout though. Try to increase your average speed each week by 0.5-1km/h; and, if you start to find it too easy, you can throw in a few sprint intervals. This will really help to boost your fitness and weight loss.

 

[JayKosta]

Doing 40K day after day can be tiring (especially after a full day of work), be sure to not force yourself if you are not adequately rested & recovered.

Moderate exercise can help you lose weight, but the main point is to be using more Kcal than you eat.
For 'burning fat', light to moderate exercise is best. At higher exercise intensity levels the body cannot convert fat into energy fast enough to sustain itself, so a higher percentage of Kcal come from glycogen(?) that is stored in the muscles and liver.
At lowerer intensity, the body IS able to get the energy from stored fat, and that is the primary source.

If the muscles and liver get depleted, that will make you more hungry and you'll probably eat more to compensate.

Try some google searches about 'fat burning level exercise'.

Also be sure to drink plenty of water while exercising.

Jay Kosta
Endwell NY USA

 

[Fatclimber]

i am preparing to loss weight in the sense that i am improving my fitness before i really start to loss weight. now i and ride 28km/h for 20km 4 nights a week. i am planning to ride at 30km/h for 40km a night 5 nights a week. is this target achievable? p.s. i am an officer worker working from 9am to 6pm daily

I don't think so. To burn 1500 calories in 40 km's @ 30 km/hr, that's a rate of 1200 calories/hour. Not doable. That's about twice the burn rate that you could hope for. And doing a hard effort 5 nights a week starting from what sounds like a low-ish fitness level will probably burn you out pretty quickly. The body can only take so much.

+1 to what JayKosta says

 

[Izzy eviel]

I ride for 4-5 hours and lose between - 1,300 - 2,000 calories.

Can you do long rides at the weekend?

 

[danjo007]

YOU WILL burn 700-800 cal per hour moderate-hard intensity ~easily.
2hrs per day is very achievable.
the catch is; you must be fit enough to do that.

lower fat burning, will drop from anywhere between 300-500 per hr.

 

[the big ring]

j = W x time

30km/hr ~210W

40km = 4.8 x 210 = 1000 kj

each hour will be approx 750 kj work which translates roughly to 750 cal expended.

it will take closer to 2 hrs to reach your goal at that speed.

increase W (speed) or increase time.

 

[the big ring]

I ride for 4-5 hours and lose between - 1,300 - 2,000 calories.

Can you do long rides at the weekend?

hrm numbers or pm numbers? 400cal/ hr is roughly 111W avg. At 45 kg that's 2.5W/kg.

 

[Izzy eviel]

hrm numbers or pm numbers? 400cal/ hr is roughly 111W avg. At 45 kg that's 2.5W/kg.

I don't know. It's what Strava tells me... make of that what you will!

 

[Fowsto Cope-E]

hrm numbers or pm numbers? 400cal/ hr is roughly 111W avg. At 45 kg that's 2.5W/kg.

Recently, I started wondering about this. Like you, I always roughly estimated my calories burned by just saying it was approximately the same as the kJ of work I did. But then I started thinking, does that mean that someone who is in better shape (able to do more Watts) can do the same duration at the same intensity (HR) as another rider and burn more calories because they could put out more Watts? Or is it that by getting faster, you are becoming more efficient and that 1 kJ on the road is not equal to 1 calorie being burned any more? So basically, what I'm asking is which better estimates one's calories burned, heart rate or power?

 

[kielbasa]

Recently, I started wondering about this. Like you, I always roughly estimated my calories burned by just saying it was approximately the same as the kJ of work I did. But then I started thinking, does that mean that someone who is in better shape (able to do more Watts) can do the same duration at the same intensity (HR) as another rider and burn more calories because they could put out more Watts? Or is it that by getting faster, you are becoming more efficient and that 1 kJ on the road is not equal to 1 calorie being burned any more? So basically, what I'm asking is which better estimates one's calories burned, heart rate or power?

To the first question, yes. A bigger, stronger rider burns more. As to the second, there's no definite evidence that anyone gets more efficient, at least not significantly so, with training.

 

[the big ring]

Recently, I started wondering about this. Like you, I always roughly estimated my calories burned by just saying it was approximately the same as the kJ of work I did. But then I started thinking, does that mean that someone who is in better shape (able to do more Watts) can do the same duration at the same intensity (HR) as another rider and burn more calories because they could put out more Watts? Or is it that by getting faster, you are becoming more efficient and that 1 kJ on the road is not equal to 1 calorie being burned any more? So basically, what I'm asking is which better estimates one's calories burned, heart rate or power?

The efficiency comes from where the calories are burned.

As an example: on the flats, an amateur riding at 280W is burning nearly all carbs, as they are approaching their FTP (4W/kg @ 75kg). A pro / "someone in better shape" riding at 280W is burning a lot more fat as a % of energy source, as they are nowhere near FTP (4.5-6W/kg @ 70-80kg).

PM is the better measure. HR lags the effort and is affected by many external factors. Power is simply power.

 

[Fowsto Cope-E]

The efficiency comes from where the calories are burned.

As an example: on the flats, an amateur riding at 280W is burning nearly all carbs, as they are approaching their FTP (4W/kg @ 75kg). A pro / "someone in better shape" riding at 280W is burning a lot more fat as a % of energy source, as they are nowhere near FTP (4.5-6W/kg @ 70-80kg).

PM is the better measure. HR lags the effort and is affected by many external factors. Power is simply power.

Interesting. Thanks!