Plan your calorie consumption
I plan based on the Metabolic Equivalent of a Task method.
When planning a bike ride you need to estimate the riding time and MET based on intensity. My lowest value on the bike is at 4 my highest for rides above three hours was around 6.
With the planned calories to be burned you can then evaluate how much you take with on the bike, how much you do ‘post ride’ and into how much deficit you want to go.
hier kommt der Kalorienrechner wieder rein, wenn er funktioniert
Food suggestion
I usually try to get a part of the calories to be burned in while riding. With the formula you can calculate how much calories you have to carry with you.
Example I: 3 hours moderate ride => calorie to be burned: 4 x 90 x 3 = 720 kcal
Lets say I take then 50% onboard the bike (drinks and bars): 360 kcal and then give me a post workout shape with 250 kcal and an apple with 70 kcal. this would leave me with 40kcal deficit.
Example II: I plan a 6 hour hilly ride and want to avoid that the deficit goes beyond 500 kcal to avoid a hunger attack. 5,5 x 90 x 6 = 2970 kcal - deficit 500 Kcal = 2470 Kcal intake. => Let’s say I plan for 470 post work out, that means 2000 kcal on the bike.
Calorie Calculator
On the bike
| Item | Quantity | Calories |
|---|---|---|
| 0 | ||
| 0 | ||
| 0 | ||
| 0 |
Directly after the bike ride
| Item | Quantity | Calories |
|---|---|---|
| 0 | ||
| 0 | ||
| 0 |
Total Calories: 0
These are the products I have in my selection above. For me they work really good, no advertisement: other good stuff will do the trick as well.
Squezzy: Energy Gel and Energy Bar
Peak: Energy Drink (Epic Intra) and Post Workout Shake (Createston). While most likely pure endurance athletes might shy away from the protein content - my experience is better muscle protection and improved recovery.
Calculate your average MET
If you want to calculate your personal MET you can input three activities you have performed and where you have Calories burned (e.g. by your sport watch). I would recommend that your work with activities on a comparable intensity level.