Cycling for weight loss: how much to ride
Do you want to know what cycling should be like for weight loss? How much do you need to ride? Need a step by step guide? You are in the right place!
I will tell you about the ways in which I ended up dropping 16 kilograms of ballast, regularly cycling for only 9 weeks. Hope you can benefit from them and start working on your Ideal Weight.
First of all, obviously you need a bike. I chose the Road Bike. Other bikes will do, like mountain bikes, but I prefer this one because it’s faster and I love the thrill of riding at high speed.
When I was a teenager, I rode a lot of road bikes to lose weight. So they became a part of my life.
To start cycling, all you have to get at the start is a suitable bike. There is no need to put off buying it, because you will NOT have to spend a fortune on it at all: my bike, which I bought, cost 300 dollars, and I made another 50 from it a completely working car.
Compete with yourself!
To accelerate weight loss, you need to set goals. Firstly, they must be achievable, and secondly, they also do not have to be related to weight. A lot of people put on weight early in their workouts. This is due to muscle growth, which weighs more than fat.
No need to faint, weight gain is a temporary phenomenon, in the vast majority of cases the weight really starts to go away after that. Just think of THESE great muscle growth that will burn extra calories even when you are NOT doing anything.
Your goals Should be as related to cycling as you want to improve your cycling skills, then your body will follow your decision. After all, it reflects what you do. If you become a great cyclist, it will reflect on your body, so get started.
The goals, as I said, Should be simple. Check the time you are driving your route and try to go faster. You will NOT be able to constantly improve your result, but you definitely need to make stable progress.
Record time in your workout diary and note improvements. Look back and see how far you’ve come. It’s a great motivator to keep exercising.
Cyclist’s diet and nutrition
Diet is the number one thing to remember constantly. DO NOT eat more calories per day than recommended: for men. 2500, for women. 2000. With the help of a bicycle you can burn more calories than you get. This is weight loss, so it is important that the calories received are enough to restore the body after exercise.
Therefore, you need to eat a lot of vegetables and lean meat. Try to get as many calories as possible from THESE foods, this will help you get rid of fat more efficiently, while providing the body with the necessary amount of nutrition.
You also need to eat carbohydrates, the best choice would be whole grains, potatoes, brown rice. Pasta contains too many calories, so they should be kept to a minimum.
You don’t need to eat every day as if you are now a supporter of only healthy eating. Eat pizza if you want, but remember that the number of calories consumed per day does not have to be more than normal.
That being said, do not forget that by eating junk food instead of healthy, you slow down your progress in cycling, because the body does NOT receive enough nutrients to create a new body. Therefore, eat tasty, but unhealthy food should not hurt 2 times a week.
If you do exceed your calorie requirement, do not berate yourself if it makes you feel better, but also DO NOT create a habit. You can always burn the calories you eat on your next bike ride, unless you eat 5 pizzas.!
Enjoy cycling! It is very important NOT to make a hard workout out of every ride, after which you only get tired and start to be afraid of your bike.
Go on a leisurely journey through interesting places with a beautiful landscape, eat ice cream as a reward for being here. You can just make yourself a bike vacation, Going to visit on it. If you enjoy cycling, it will be easier to keep riding.
How to lose weight on a bicycle for a man
The first thing you do after starting cycling is likely to notice how your legs change. They become more toned, significantly more fat disappears from the legs and buttocks than from other parts of the body.
My secret to losing weight faster in the upper body is to ride NOT Sitting down. Try pedaling while standing. This works especially well when climbing a hill, because additional efforts are needed to climb to the top.
When riding while standing, your core muscles work much more, thanks to which fat in the places where THESE muscles are located is burned faster. If there are hills in your area, you can just periodically ride while standing with acceleration.
Repeat this every five minutes or so for 60 seconds at a time, and out of breath, sit back on the saddle and rest. Try to make 3 such accelerations in 20 minutes.
Do NOT be discouraged if it is very difficult for you at first. After all, this is an advanced training technique, so for the first few weeks it will be enough to just drive a few kilometers. And you can use this technique later, when you become more trained.
Cycling for weight loss: how much to ride?
Many of us reach such a stage that when we look in the mirror, the thought constantly appears: “I definitely need to do something with excess weight.”.
First of all, I tried to run, and after running for about 10 minutes, gasping and feeling nauseous, I had to stop, and after a few days I had pain in my knees.
The beauty of cycling is that excess weight has very little effect on a person’s limbs and does NOT damage the joints.
Riding a bike for weight loss is also ideal if you are ashamed of your weight, because riding a bike with a helmet and sunglasses on you will be unrecognizable.
In addition, it is much easier for someone with absolutely NO fitness experience to determine their own pace than their running pace. Let’s face it. even brisk walking can be very exhausting if you’re overweight. And still, let’s leave running alone, I don’t know how for you, but for me walking the streets with a flushed face is definitely not what I would like to spend my day on.
Cycling for weight loss: how much to ride
So, you have a bike and are ready to start your weight loss journey. First of all, you need to find time to drive. When I started, I drove for 1 hour after work. After a week or two, when I felt more confident, I started cycling to work and back: in total, about 50 kilometers.
There were no big elevations on my way, so the one way trip took a little over 50 minutes. I went back and forth 5 days a week. Depending on your weight, at an average speed of 20-22 kilometers per hour (you need to drive at the same pace and not very fast!) You can burn about 500 calories per ride. 7,500 calories is one kilogram of fat.
While this is NOT an overly verbose guide to what cycling should be for weight loss and how much to ride, it will give you an understanding of how effective cycling is to combat excess weight. DO NOT take it personally if you cannot drive as long as I do. Even half an hour of driving a day will help tone your muscles.
Most of the calories are burned NOT during the workout itself, but after it, during the recovery of muscle tissue and increased metabolism. Also, the more muscle mass, the more calories are spent during rest hours. This is a win-win situation. Even if a few hours a week is all the time you can devote to the bike, you will still see progress. On the other hand, the more you invest, the faster the results will appear.
Good luck and happy cycling
Well, that’s all for today, you now have enough information to start your cycling journey. If you follow the advice I gave you, I am sure you will successfully cope with both tasks: lose weight and start living a new life. Let me know how your progress is progressing. Good luck and happy training!
If you liked the article “Cycling for Weight Loss: How Much to Ride”, then you will also like this one: “9 Questions Beginner Cyclists Ask”.
The Dutchman Fred Rompelberg has firmly secured the highest cycling speed. The race was organized on the Salt Plain in Utah, USA in 1995. The record holder managed to accelerate the bike to 268 km / h. Of course, we thoroughly prepared to achieve this result. the maximum gear ratio of the transmission, ideal weather and road conditions, the endurance of the athlete and the “air bag” of the racing car in front.
1995 was also marked by the world record for the speed of a bicycle downhill. Then, in France, the famous downhiller Christian Taillefer was able to get off the mountain on two wheels and reach a value of 212 km / h! The difficulty of the record was that a knurled ski slope was prepared for the descent. And driving a bike and, moreover, driving it at such a speed in THESE conditions is simply from the realm of fantasy!
The maximum possible speed that Mount bike was able to develop is 130 km / h. The record was set while descending a volcanic slope in Nicaragua. The credit goes to the French cyclist Eric Baron.
In the last decade, the bike has managed to accelerate to 210 km / h. The record was set in 2010 by Markus Stolz in the Chilean Mountains. A year earlier, the highest speed was recorded on a semi-closed LIGERAD. more than 130 km / h.
Bicycle speed capabilities
Since each type of bike is tailored for specific conditions of use, the maximum speed limit for each of them will also differ. The concept of “maximum speed” is also ambiguous. For some, these are just cherished numbers that flashed once on a computer. For the second, this will not be enough, and the speed barrier for them is not just a number, but the ability to stay in this state for some time. There are those who DO NOT strive for records in practice, but they are just interested in what speed can be developed on their bike.
A singlespeed is a city bike that rides like a cyclist pedals hard. It is not worth waiting for some transcendental dynamics from a single transmission, even on an ideal straight line. Of course, the city bike can reach impressive speeds of 25. 30 km / h on flat areas. But it is almost impossible to move further:
- High air resistance is created by the body;
- The bike weighs quite a lot;
- The pushing force disappears (pedals are spun).
The best performance is given by the “unbraked” bike of the FIX model, which has no free wheeling. Thanks to the mutual spinning of the pedals and the wheel, it is much easier to maintain the speed on the Fixiki. On such a bike, you can accelerate to 40 km / h and even catch up with a car. However, it is NOT worth overestimating the possibilities are great. To achieve such speed indicators, you will also need colossal endurance.
For mountain bikes, speed doesn’t always come first. But the cross-country ability, stability and amortization of MTB must be ensured. This does not mean that the mountain bike is not capable of delivering good speed performance. Even a simple bike of this class can accelerate over 30 km / h, taking into account the preparedness of the cyclist, the correct ratio of gears and technical condition.
Road bike. Here, high dynamics and maneuverability come first. The specific fit, lightness and strength of the construction give everything to get the most out of the bike. In general, road bikes are mainly bicycles of a sports direction, therefore speeds of 60 and 70 km / h are quite real here. In ordinary life, on a highway, it will be possible to overtake an MTB and, moreover, an ordinary one is large, but above 40 km / h without lengthy training, the train will NOT work.
What is the maximum speed you can develop on a bike?
A bicycle is a simple, environmentally friendly and durable transport. It is set in motion by the muscular strength of its owner. In the classical sense, the faster the feet pedal, the higher the speed. Unfortunately, human capabilities are severely limited even in comparison with the old models of internal combustion engines, which is why the bicycle is ranked among low-speed vehicles.
In everyday life, the average speed of cyclists is not high: from 15 to 25 km / h. Maximum speed is an indicator of the limit of the possibilities of both the bicycle and the person. It is very difficult to say unequivocally what it will be, as it is tied to many factors: bike design, technical condition, physical fitness of a person and aerodynamics.
Taking into account all the negative effects on the dynamics of movement and excellent sports training, you can accelerate the bike to speeds comparable to the car. And some record holders have crossed this line.
How to speed up your bike
In order to make a great katil quickly, give a positive and NOT take a lot of energy, you need to follow a few simple and effective rules:
- Keep the bike clean;
- Provides complex lubrication;
- Watch your tire pressure
- Adjust the brakes;
- Customize fit;
- Train strength and endurance.
A large amount of dirt and dust Not only makes it difficult for the bike to move, but also worsens the condition of all its mechanisms. Moving parts. bushings, carriage, chain, sprockets. require both cleanliness and timely lubrication.
What kind of driving with flat tires can be? Moderately inflated tires combine optimal roll-off length, contact patch and off-road capability. The increase in speed is achieved by pumping the chambers. Advantages: shorter acceleration time, increased roll-off. Disadvantages: deterioration of traction, risk of puncture the tube, Heavy wear of the middle of the tires. That is, this method is only good when driving on perfectly flat asphalt.
Unadjusted brakes can interfere with movement. This applies equally to discs and V-brakes. The distance from the pads to the disc or rim should be kept to a minimum. The pads must be positioned so that when braking they completely lie on the braking surface.
Landing determines not only the ease of control, but also what speed the cyclist develops. It is possible to increase aerodynamics by reducing the “windage”: the body is more inclined towards the frame, and the handlebars are located below the saddle.
And of course, endurance and a well-developed respiratory system are of great importance. Simple physical exercises, daily skating will help strengthen your overall physical condition and prepare for a new speed record.
The speed of movement most of all depends on the physical strength and endurance of the cyclist.
The cyclist’s experience has a greater influence on riding speed than the choice of bike type.
On the highway, the experienced mountain bike rider will be able to stay on the trail of novice road bike riders, maintaining a higher speed even uphill.
At short distances of about 10 km, everyone can develop an average speed of 18 km / h, including adolescents from 12-14 years old. A more experienced cyclist who travels more than one thousand kilometers per hour will cover the same distance twice as fast. He has higher physical strength, better riding technique and, as a rule, a better bike. Such people, thanks to trained endurance, can maintain a speed of about 30 km / h, at a distance of 100 km on the highway. For such distances, the average cyclist (who rides about 20-50 hours a month or 1-2 hours a day) rarely travels, or does not ride at all.
Pedaling technique. Weather
By the way, bicycle wheels, in which blades instead of spokes, suffer greatly from side wind.
Track speed. about 25-28 km / h, off-road. about 10 km / h
As for the tread, almost bare rubber is suitable for the city, studded for the primer. The reverse situation is fraught with Huge driving problems.
Road bikes. Friction in transmission mechanisms. Average bike speed over rough terrain
Concept “rugged terrain” has a rather abstract character. It can include both off-road rather comfortable for driving and valleys teeming with ravines. Therefore, the difference between the minimum and maximum speed limits is large: from 5 to 15 km / h.
Features of landing on different types of bicycles
The road bike is chosen for city or highway travel, while developing the fastest possible speeds. Landing on such a bike has a number of features that are related to its tuning. Only by doing it right will you be able to sit comfortably on the big highway, revealing all its charms.
DO NOT be surprised that the handlebars are lower on a road bike than on a normal bike. In the initial stages, it can be raised a little to get used to the bike faster.
When riding road and racing bikes, the body is tilted forward (closer to the horizontal position), when riding a city bike, the back is almost vertical.
When riding a mountain (cross-country) bike, you should redistribute the weight between the wheels. This is necessary for comfortable overcoming of all kinds of obstacles: dirt, Ovrahovo, alkali. By moving the body back and forth, you can effectively distribute the weight. For example, when descending, it is better to lean back a little, and, conversely, when going up, you should lean towards the steering wheel.
With a low upwind position and downhill riding is easier. the body is tilted forward at an angle of 45 degrees. A straight steering wheel can interfere. it is not very suitable for maneuvers.
Separate from the saddle when overcoming obstacles such as curbs, roots, depressions and other bumps in the road. It is necessary This is not only in order not to break the bike, but also in order not to harm your health and not cause injury.
A folding bike is a lightweight motorcycle that can be folded compactly. In complex, a large, usually low frame and small wheels, some models even have a motor. With this type of transport, it is easier to navigate the metro. Sitting on folding bicycles is mostly the same as on road.
The landing of cyclist-racers is characterized by the desire to lower the air resistance as much as possible and, accordingly, to develop the maximum speed. Special curved rudders were created especially for them. The driver looks at the road a little sullenly. The higher the speed, the more the body approaches the horizontal position. And vice versa. Low speed is associated with the adoption of a vertical position.
The dressing bike was created specifically for participation in cycling and differs from the usual road bike in the following parameters:
- Frame geometry;
- The shape of the pipes;
- Big gears;
The difference in landing on the dressing bike is a smaller slope, that is, the cyclist sits closer to the vertical axis.
Some road and Cruiser bikes have an upward curved handlebar. This is done so that the back can take an upright position.
At low speeds, the back muscles DO NOT get tired. Problems begin with vertical landing if you drive distances of 50 km per day.
Pain in the legs is associated with an excessively high seating position. However, they can appear with a low fit. All of the above tips are general in nature. Knowing these basic principles will make it easier for you to customize your bike. Don’t be afraid to experiment. comfort is very important when riding.
To configure it, you can use the following method. Sit on the bike and bend your knees almost completely to find a suitable height. The saddle can be secured with a wrench. Saddle type and height affect the pelvic organs, so it should be comfortable.
When cranking the pedals, the thighs should NOT go to the sides, the leg should freely, without much effort, press the pedals. The saddle inclination is set individually, most cyclists do not change their ego. After the first ride, you will feel in which position your back will be more comfortable.
Its geometry and positioning are essential for a correct fit as they play an important role in weight distribution. Too much lowering the steering wheel is not useful for posture. However, it must not be higher than the saddle. Otherwise, the control will be unclear. Handlebars are straight, suitable for quiet or short trips, or curved. for athletes, mountain sports enthusiasts. Also, curved handlebars are used on some road bicycles, they are well suited for people with osteochondrosis.
When traveling by bike over any distance, it is desirable to have certain attributes.
- Helmet. Protect you from injury. He should not dangle on his head or squeeze it. Make sure you adjust it to fit your head before riding.
- Cycling shorts. Clothes of this or similar type Indispensable when traveling long distances.
- Gloves. Helps to avoid the appearance of calluses. Closed gloves provide additional warmth in cold weather. Fingerless gloves are available for the summer.
- Points. Protect not only from the sun, but also from the wind.
- Call. So you can quickly and without yelling warn pedestrians that you need to pass.
Correct fit on the bike
- Influencing factors
- What should be?
- Features of landing on different types of bicycles
The bicycle is a popular means of transportation both among sports people and among lovers of measured trips around the city. The correct fit ensures that there are no health problems. In this article, we’ll show you how to sit when riding a mountain bike, road bike and city bike.
In addition to human factors, the correct seating position is also influenced by the things that depend on the bike, namely the frame, saddle and handlebars.
It is not recommended to buy a bike with a high frame due to the inconvenience of control over the steering wheel. You will have to reach out to him, which will affect your posture. Also, when descending steeply, you will need to come off the saddle. The frame of the optimal height should be determined before the purchase, since you cannot change it later. It is best if you choose a bike in the shoes in which you have to ride.
What should be?
The correct position when cycling is the key to good posture. Let’s take a closer look at how to sit on a bike.
- Arms. Place them on the shifters. If you have a derailleur, your fingers should be easy to reach. Approximate angle between arms and torso is 90 degrees.
- The pelvis. To avoid injury and posture problems, this issue should be given sufficient attention. Sitting on the bike should be comfortable. Best of all, the leather saddle changes for its owner. It may be a little uncomfortable at first, but this feeling will pass over time.
- Knees and elbows. They must NOT touch. Otherwise, your arms and legs will be bruised. The more speed the cyclist develops, the more he flexes his arms at the elbows. This is clearly seen on bicycle races, when the participants are almost on the handlebars.
For a comfortable fit, athletes, like all men, due to their anatomical features, acquire narrow saddles. Women choose wide saddles as they are more comfortable for girls.
For a more complete understanding of the correct posture, we turn to the diagram.
- When riding a bike, it is important to be able to pedal correctly, softening the bumps in the road.
- The back needs to be slightly bent, but it should not sag. Strong bending will lead to hunchback and muscle strain.
- Bend your elbows a little and keep in this position.
- If the shoulders are directed slightly forward, the weight will be evenly distributed between the upper and lower body.
Of course, at first the landing will be unusual, for a long time you will NOT ride in this position. But over time, if the bike is correctly selected and adjusted, you will get used to it, and riding with the correct posture will be equally enjoyable.
Improper seating on bicycles is stressful, exhausting and harmful to health. Consider several options for mistakes that are most often made.
- Among people who are starting to master a new type of transport, you can often find cyclists with the wrong grip. For example, do not twist your wrists forward or backward and downward.
- When the center of gravity of the body is shifted towards the steering wheel, hands can become numb. This is due to their overload. To avoid this, you can replace the handlebars or move the saddle back.
- Leakage occurs due to an incorrectly selected saddle. Too narrow squeezes blood flow in the muscles and leads to numbness in the limbs. Knee pain can occur when sitting too high.
- Do not keep my arms or legs straight when passing obstacles. One wrong move and problems are assured.
- DO NOT focus on the front wheel. It is better to always look ahead. Even if at first it is difficult to do, you need to try to control this moment. A good fit increases your horizons.
So, we have found that the correct seating position when cycling plays an important role. For each type of bike, it has its own differences. Do not forget about your health, and cycling will be beneficial and enjoyable.
For how to properly adjust your bike fit, see the following.
Clean, uncluttered speed is one of the ingredients that make cycling especially fun and exciting. Around there is an iron box of the car, the pilot is open to all winds and elements, under him there is only a weightless bicycle. The speed in such conditions is felt especially acutely.
What speed can a bicycle develop??
If we talk about absolute records, then the highest speed on a bicycle is an incredible 268 km / h. This result was achieved when driving along the salt plain behind a racing car with special fairings. Of course, the bike was also special, and it was impossible to ride it under normal conditions.
When driving without aids, the highest speeds are shown by velomobiles with ultra-light streamlined bodies. Speed record in single rides on velomobiles. 105 km / h at a distance of 200 m on the move. When starting from a spot in an hour’s race, the speed record also belongs to velomobiles and is 75 km / h.
But the mountain bike is in the lead in speed of descent from the mountain. The figure is a fantastic 210 km / h.
Records are good, they inspire and make you look at familiar things in a new way. However, an ordinary cyclist is not me, and sometimes it is even more interesting to know how fast you can ride a bike on normal roads, and how long to maintain it.
Earlier, some fifteen or twenty years ago, heavy and inconvenient mechanical speedometers were used to measure speed, showing only the current speed and the total mileage of the bicycle. Today these are miniature devices, Bicycle computers, which are orders of magnitude more convenient and show a lot of useful information. Dozens of features ranging from any cycling parameters to altitude, heart rate readings and even satellite navigation.
The average person who occasionally gets out on a bike ride overestimates the speed at which they cycle in most cases. Seeing the readings of 25-30 km / h on the computer, it seems that this speed will be maintained for a long time. In practice, the actual average speed on an asphalt road in three to four hours can barely reach 20 km / h. Of course, this parameter will also depend on the type and level of the bike. On low-quality or small folding bicycles, these numbers will be unattainable.
A more trained cyclist, traveling several thousand kilometers per hour, will be noticeably faster. He has better physical condition, higher riding technique, efficiency and, as a rule, a better bike. Such people can travel at an average speed of about 25 km / h at distances of up to 100 km, and sometimes even more.
Amateur athletes, serious marathon runners are a group of people with completely different physical and technical capabilities. They can maintain an average speed of 30-35 km / h on the highway for many hours. At the same time, the current speed in SEPARATE sections can reach 40 km / h. When driving in a group, these indicators significantly increase. Professional athletes in a group race can travel at an average speed of over 50 km / h, and the speed on the slopes can exceed a hundred! The strongest professionals alone can maintain an average speed of 50 km / h. This is the speed record set in an hour-long race on a track with a classic bike.
Rough terrain, depending on the nature, significantly reduces the average speed. On the hardest mountain trails, even for trained cyclists, the average speed can be in the region of 15 km / h. And this despite the fact that they ride ultralight professional bicycles, and their skill level is very high. On the other hand, an ordinary person would not be able to ride a bicycle at all in such conditions, and his average walking speed would be 1-2 km / h.
How to increase your speed?
First of all, exercise. Only regular training will allow you to ride better and faster. It is also important to purchase a quality bike suitable for the intended use and riding style. Then training will become more effective and enjoyable. On a good bike and more interesting to ride!
Move. and may Speed be with you!