Home Much Weight Will I Lose Cycling?


 

Embossed picture of a bike Cycling is a good exercise for weight loss but the real world numbers are a long way from cycling uses 30 calories per mile.

The table to the right says cycling on a RoadBike_Racer (Tops) for an hour @ 12MPH needs 61 watts and expends 209 kcals per hour.

But if you do the maths
61 watts is 61 joules per second
or 3,660 joules per minute
or 219,600 joules per hour
or 52,486 calories per hour
or 52 kcalories per hour

So where does this 209 come from?

The human body is not very efficient at converting eaten food to work done, it's typically assumed to be 25% efficient.

Can you lose weight cycling, A Calculator (ExCalc)

Cycling Weight Loss, The Real Numbers Or The Web's Over Exaggeration?


Regular cycling is a good exercise for weight loss but the calories used per mile are a lot more varied than a simple cycling uses 40 calories per mile.

The speed that you ride, the position you take on the bike and the type of bike you ride makes a very big difference to the energy expended.

As you can see from below effort matters a great deal, these tables assume no wind at all which is quite rare. Further down the page are some tables that show the effects of wind speed.

If you do 5 miles a day at 10mph then you will see very limited benefits on weight, although you may see benefits on things light resting heart rate.

However if you go for a bit of exercise you may find less time and inclination to go to the pub and have a fish and chips afterwards, so you get a benefit from this.

The table below is very much a generalisation, what is a Hybrid or a mountain bike? If I put flat bars on a touring bike and set it up with an aggressive riding position and call it a hybrid it will be a faster bike than a £399 hybrid set up for comfort with wide and super long lasting tyres that give a decent performance on gravel.

Power And Energy Required To Cycle @ 12MPH
BikeType (Position) Power Required kcal/Hour kcal/Mile
RoadBike_Racer (Tops) 61 watts 209 17
RoadBike_Racer (Hoods) 53 watts 181 15
RoadBike_Racer (Drops) 51 watts 176 15
RoadBike_Racer (TriBars) 49 watts 170 14
RoadBike_Tourer (Tops) 87 watts 300 25
RoadBike_Tourer (Hoods) 79 watts 272 23
RoadBike_Tourer (Drops) 77 watts 267 22
RoadBike_Tourer (TriBars) 76 watts 261 22
Hybrid (Tops) 94 watts 323 27
MountainBike (Tops) 124 watts 428 36
Power And Energy Required To Cycle @ 14MPH
BikeType (Position) Power Required kcal/Hour kcal/Mile
RoadBike_Racer (Tops) 88 watts 302 22
RoadBike_Racer (Hoods) 75 watts 257 18
RoadBike_Racer (Drops) 72 watts 248 18
RoadBike_Racer (TriBars) 70 watts 240 17
RoadBike_Tourer (Tops) 119 watts 408 29
RoadBike_Tourer (Hoods) 106 watts 363 26
RoadBike_Tourer (Drops) 103 watts 354 25
RoadBike_Tourer (TriBars) 100 watts 346 25
Hybrid (Tops) 126 watts 434 31
MountainBike (Tops) 162 watts 557 40

Power And Energy Required To Cycle @ 16MPH
BikeType (Position) Power Required kcal/Hour kcal/Mile
RoadBike_Racer (Tops) 122 watts 421 26
RoadBike_Racer (Hoods) 103 watts 354 22
RoadBike_Racer (Drops) 99 watts 341 21
RoadBike_Racer (TriBars) 95 watts 328 20
RoadBike_Tourer (Tops) 157 watts 542 34
RoadBike_Tourer (Hoods) 138 watts 475 30
RoadBike_Tourer (Drops) 134 watts 462 29
RoadBike_Tourer (TriBars) 131 watts 449 28
Hybrid (Tops) 166 watts 572 36
MountainBike (Tops) 207 watts 712 44
Power And Energy Required To Cycle @ 18MPH
BikeType (Position) Power Required kcal/Hour kcal/Mile
RoadBike_Racer (Tops) 166 watts 570 32
RoadBike_Racer (Hoods) 138 watts 475 26
RoadBike_Racer (Drops) 132 watts 456 25
RoadBike_Racer (TriBars) 127 watts 438 24
RoadBike_Tourer (Tops) 205 watts 706 39
RoadBike_Tourer (Hoods) 178 watts 612 34
RoadBike_Tourer (Drops) 172 watts 592 33
RoadBike_Tourer (TriBars) 167 watts 574 32
Hybrid (Tops) 215 watts 740 41
MountainBike (Tops) 261 watts 898 50

Power And Energy Required To Cycle @ 20MPH
BikeType (Position) Power Required kcal/Hour kcal/Mile
RoadBike_Racer (Tops) 219 watts 753 38
RoadBike_Racer (Hoods) 181 watts 623 31
RoadBike_Racer (Drops) 173 watts 597 30
RoadBike_Racer (TriBars) 166 watts 572 29
RoadBike_Tourer (Tops) 263 watts 905 45
RoadBike_Tourer (Hoods) 225 watts 775 39
RoadBike_Tourer (Drops) 218 watts 749 37
RoadBike_Tourer (TriBars) 210 watts 724 36
Hybrid (Tops) 274 watts 943 47
MountainBike (Tops) 325 watts 1117 56
Power And Energy Required To Cycle @ 22MPH
BikeType (Position) Power Required kcal/Hour kcal/Mile
RoadBike_Racer (Tops) 283 watts 975 44
RoadBike_Racer (Hoods) 233 watts 802 36
RoadBike_Racer (Drops) 223 watts 766 35
RoadBike_Racer (TriBars) 213 watts 734 33
RoadBike_Tourer (Tops) 332 watts 1142 52
RoadBike_Tourer (Hoods) 281 watts 968 44
RoadBike_Tourer (Drops) 271 watts 933 42
RoadBike_Tourer (TriBars) 262 watts 900 41
Hybrid (Tops) 344 watts 1183 54
MountainBike (Tops) 400 watts 1375 63

Power And Energy Required To Cycle @ 25MPH
BikeType (Position) Power Required kcal/Hour kcal/Mile
RoadBike_Racer (Tops) 403 watts 1386 55
RoadBike_Racer (Hoods) 329 watts 1132 45
RoadBike_Racer (Drops) 314 watts 1081 43
RoadBike_Racer (TriBars) 300 watts 1032 41
RoadBike_Tourer (Tops) 458 watts 1576 63
RoadBike_Tourer (Hoods) 384 watts 1322 53
RoadBike_Tourer (Drops) 369 watts 1270 51
RoadBike_Tourer (TriBars) 355 watts 1222 49
Hybrid (Tops) 472 watts 1623 65
MountainBike (Tops) 535 watts 1841 74
Power And Energy Required To Cycle @ 30MPH
BikeType (Position) Power Required kcal/Hour kcal/Mile
RoadBike_Racer (Tops) 673 watts 2315 77
RoadBike_Racer (Hoods) 545 watts 1876 63
RoadBike_Racer (Drops) 519 watts 1787 60
RoadBike_Racer (TriBars) 495 watts 1704 57
RoadBike_Tourer (Tops) 739 watts 2543 85
RoadBike_Tourer (Hoods) 611 watts 2104 70
RoadBike_Tourer (Drops) 585 watts 2015 67
RoadBike_Tourer (TriBars) 561 watts 1931 64
Hybrid (Tops) 755 watts 2599 87
MountainBike (Tops) 831 watts 2861 95

To put the above numbers in context an elite level road racer riding flat out will be able to sustain between 400-550 watts.

This range is quite large as getting the higher power outputs usually means heavier muscles, which are slower up hills, so riders choose the power/weight balance that matches their objectives.

We also see that 30mph is pretty much the maximum speed that can be achieved on a bike for a sustained period. If you look things up on the internet you will be able to see at the very top levels 32mph is being achieved.

But in these cases you need to look at the bicycles being ridden, they are super specialised time trial bikes that are impractical to ride outside of a time trail and if it is really windy not even in a time trial.


Wow, Big Differences.

Embossed image of a bike How many calories per mile cycling?

Different types of bikes really are different!

Weight Loss Differences Between A Road Bike And A Mountain Bike

Cycling uses 17 calories per mile, Cycling uses 57 calories per mile.
In the above calculations the power requirements and energy consumed covers a much bigger range than might be expected.

Does a mountain bike really use so much more energy than a road bike?

Yes, when riding on a flat road there are two major resistive forces, wind resistance and rolling resistance.

Within limits wider softer tyres have a higher rolling resistance than narrower harder tyres. This is a horrible oversimplification but it is why the mountain bike is shown as being the slowest type of bike, the tourer and hybrid being fairly similar and the racer the fastest.

Does the riding position on a road bike really make so much difference?

Yes, this is why hybrids and RoadBike_Tourer (Tops) have very similar values, the amount of the body presented to the wind is the same and most of the difference shown comes down to tyres.

The other resistance, wind increases with speed which probably isn't surprising and by the position on the bike. The more upright the rider and the more the arms are spread out the greater the area the wind has to impose drag upon.

Although this pages is quite clear about different types of bike, there are many bikes on the market that roughly fit these categories but are more of a compromise, a mountain bike that is at home on the road and a road race bike that is more of a tourer.



EPOC

Embossed image of a bike Cycling Excess Post Exercise Oxygen Consumption (EPOC)

Weight Loss Due To Post Exercise Recovery

Exercise Is Good To You, When You Stop Exercising You Use Some More Energy During Recovery.
As shown below EPOC gives a useful boost, a gentle ride, 16mph for an hour consumed 419kc followed by another 48kc during recovery.

Recovery tend to be greater when a specific amount of exercise is taken in a shorter period of time, 20 miles in one hour has a higher recovery energy need than 20 miles in two hours. However recovery is affected by fitness, so as you get fitter you will have to work harder.





Day



Time
Total
Body
Weight
(kg)
Glycogen
Water
Weight
(g)

Glycogen
Weight
(g)

Glycogen
Calories
(kc)


Ketones
(kc)

Alcohol
(mg/100ml)/
(kc)


Protein
(g)



Activity
1 00:00 68.721 1732 495 1856 15 0/0 47 Basal usage 62kc, Fat 43kc, Glycogen 19kc, protein 2.2g
1 68.721 1732 495 1856 15 0/0 47 Cycling(1) started
1 68.381 1483 424 1588 15 0/0 47 Cycling(1) at 122 watts, used fat/glycogen 151kc/267kc
1 68.381 1483 424 1588 15 0/0 47   Cycling(1), used fat/glycogen ratios (calc/used) 36%/36% 64%/64%
1 68.381 1483 424 1588 15 0/0 47   Cycling(1) bodily efficiency 25% and 19g of body fat used.
1 68.381 1483 424 1588 15 0/0 47   Cycling(1) exercise calculated as average VO2 64%
1 68.381 1483 424 1588 15 0/0 47 Cycling(1) completed, Fat 151kc, Glycogen 267kc, totalling 419kc
1 01:00 68.367 1478 422 1583 2 0/0 42 Exercise Recovery usage 16kc, Fat 11kc, Glycogen 5kc, protein 3g
1 02:00 68.330 1456 416 1560 8 0/0 37 Exercise Recovery usage 13kc, Fat 9kc, Glycogen 4kc, protein 2.4g
1 03:00 68.295 1435 410 1538 15 0/0 33 Exercise Recovery usage 10kc, Fat 7kc, Glycogen 3kc, protein 1.8g
1 04:00 68.284 1434 410 1536 3 0/0 30 Exercise Recovery usage 6kc, Fat 4kc, Glycogen 2kc, protein 1.2g
1 05:00 68.252 1415 404 1516 10 0/0 27 Exercise Recovery usage 3kc, Fat 2kc, Glycogen 1kc, protein 0.6g



What Is The Fat Burning Zone?

A jar of yeast extract Exercising in The Fat Burning Zone is a bit of a "Marmite" topic;
  • It is a great way to lose weight.

  • It is a waste of exercise time that achieves very little.

Cycling And The Fat Burning Zone

The Fat Burning Zone Is A Great For Pleasurable Cycling So May Be Sustainable.
Energy Required To Cycle For An Hour
BikeType (Position) kcal/Hour @ 12mph kcal/Hour @ 14mph kcal/Hour @ 16mph kcal/Hour @ 18mph kcal/Hour @ 20mph
RoadBike_Racer (Tops) 209 kcals 302 kcals 421 kcals 570 kcals 753 kcals

Whenever you exercise a mixture of glycogen and fat is used as the energy source and put simply the lower the exercise intensity the more fat and less glycogen will be used.

There is a big caveat to this, when you start exercising glycogen usage is always high as the body takes a short period of time to step up fat conversion. So if you do a short session, say half hour in the Fat Burning Zone much of that session will in fact be a high glycogen consumption session anyway.

In the table above 12mph and 14mph would normally be considered as Fat Burning Zone, 16mph and 18mph are quite serious levels of exercise and for me 20mph is the crossover point between enthusiast and competitive riding.

So it pretty clear just how great the difference in total energy expended in an hour is why would anyone advocate exercising in the Fat Burning Zone?

The answer is social, many people aren't interested in or enjoy exercise but exercising in the Fat Burning Zone does burn calories and can be fun. This fun aspect is important as it may mean that the person sticks with the exercise rather than giving up after five or six more efficient but unpleasant hard sessions. As it is sociable and fun it may mean that the exercise will be sustainable over the long term, most people won't do three or four exercise sessions per week if they don't enjoy it.

It can also give a more consistent weight loss, exercise plans that deplete and rebuild glycogen can show big weight losses and gain which can be demotivating, especially if the effects of glycogen depletion are poorly understood.

Many people looking to lose weight are told that carbs are bad, this is problematic when exercise levels are stepped up and the participient Hits the wall (running) or bonks (cycling). Although Fat Burning Zone sessions will never usually deplete a full glycogen store, they can deplete a partial store of someone on a low carb diet who is also trying to under eat.


Calories Burnt Cycling In The Fat Burning Zone (12mph)
BikeType (Position) kcal 30 Minutes kcal 60 Minutes kcal 90 Minutes kcal 120 Minutes kcal 150 Minutes
RoadBike_Racer (Tops) 105 kcals 209 kcals 314 kcals 418 kcals 523 kcals

The are two big disadvantages of exercising in the fat burning zone.

The first is the one that is pretty obvious, it is not a very good use of time you are quite possibly using only half the amount of energy that you could have used

The second is that it tends to lead into only small increases in fitness because it is too relaxed and for a too short a time. This is fine if all you are looking for is a small general health but not if you are looking for higher levels of fitness.



Calories Used And Eaten.

A 1=1 image
If you want to find out how much energy you will burn performing a certain exercise the answer from an internet site is going to be, roughly "this amount" +/- 30% or 40%.

Or put another way, a pretty useless answer.

The more precise the answer is the less likely it is that it is correct.

The True Number Of Calories Burnt By Cycling

All Of The Above Numbers Are Misleading!
If you look at the numbers shown on most of this page and do a bit of mental arithmetic you will see that they are "wrong".

This is why the break down sheet has the rather obscure entry that says Cycling(1) bodily efficiency 25%..., what exactly does that even mean?

The True Number Of Calories Burnt By Cycling



Day



Time
Total
Body
Weight
(kg)
Glycogen
Water
Weight
(g)

Glycogen
Weight
(g)

Glycogen
Calories
(kc)


Ketones
(kc)

Alcohol
(mg/100ml)/
(kc)


Protein
(g)



Activity
1 00:00 68.381 1483 424 1588 15 0/0 47 Cycling(1) at 122 watts, used fat/glycogen 151kc/267kc
1 68.381 1483 424 1588 15 0/0 47   Cycling(1) bodily efficiency 25% and 19g of body fat used.

Cycling, or doing anything, at 122 watts for one hour means that the energy used is watts (Joules/second) * minutes * seconds

So the cycling uses 122 * 60 * 60 = 439,200 or 439 kilojoules or dividing joules by 4.184 to get calories we get 105 kilocalories.

This is a quarter of the numbers shown here and everywhere else.

This is because the human body is not very efficient in converting available energy into force exerted by the muscles, a horribly simple oversimplification is normally used.

The body is 25% efficient, so if 100kcals are needed to perform the exercise then the body will consume 400 kcals.

Reporting the exercise as 400kcal not the 100kcal makes sense most of the time as the body has used 400kcal and will need to eat 400kcals to replace it or you will lose weight.


The True Power And Energy Required To Cycle @ 12MPH
BikeType (Position) Power Required Energy Consumed
kcal/Hour
Energy Consumed
kcal/Mile
Exercise Needs
kcal/Hour
Exercise Needs
kcal/Mile
RoadBike_Racer (Tops) 61 watts 209 17 52 4.4
RoadBike_Racer (Hoods) 53 watts 181 15 46 3.8
RoadBike_Racer (Drops) 51 watts 176 15 44 3.7
RoadBike_Racer (TriBars) 49 watts 170 14 42 3.5
RoadBike_Tourer (Tops) 87 watts 300 25 75 6.2
RoadBike_Tourer (Hoods) 79 watts 272 23 68 5.7
RoadBike_Tourer (Drops) 77 watts 267 22 66 5.5
RoadBike_Tourer (TriBars) 76 watts 261 22 65 5.4
Hybrid (Tops) 94 watts 323 27 81 6.7
MountainBike (Tops) 124 watts 428 36 107 8.9

In the above table we can see these assumptions at work, the Energy Consumed columns are what the exercise cost the body and the Exercise Needs columns are the amount of energy needed if the body was 100% at converting food to motion.

This huge disparity is one of the main reasons that people's experiences often don't match the simple numbers. Everybody's efficiency at converting food to energy for exercise is different and as you train for a particular exercise your efficiency at that exercise improves.


Cycling In The Wind.

Wind direction circle On a road bike around about 11mph is the speed where wind resistance and rolling resistance tend to the same value.

The Effects Of Wind Resistance On Cycling Speed.

Never Check The Wind Speed With A Weather Forecast, It Is Demotivating.
If you are riding on the roads then wind speed is going to have massive effects on your riding speed once you get above 10-11mph.

Riding off road is often different as the route may be shaded and the terrain will also be having a very large effect on speed.

The table below assumes a full head wind and don't forget that even stationary air requires some energy to pushed aside.

Power Required To Cycle @ 12mph For Various Wind Speeds
Wind Speed
BikeType (Position) 0mph 3mph 6mph 9mph 12mph 15mph 18mph 21mph
RoadBike_Racer (Tops) 61 watts 83 watts 110 watts 143 watts 180 watts 222 watts 269 watts 321 watts
RoadBike_Racer (Hoods) 53 watts 70 watts 92 watts 118 watts 147 watts 181 watts 218 watts 259 watts
RoadBike_Racer (Drops) 51 watts 68 watts 88 watts 113 watts 141 watts 172 watts 208 watts 247 watts
RoadBike_Racer (TriBars) 49 watts 65 watts 85 watts 108 watts 134 watts 164 watts 198 watts 235 watts
RoadBike_Tourer (Tops) 87 watts 110 watts 137 watts 169 watts 206 watts 248 watts 296 watts 348 watts
RoadBike_Tourer (Hoods) 79 watts 97 watts 118 watts 144 watts 174 watts 207 watts 244 watts 286 watts
RoadBike_Tourer (Drops) 77 watts 94 watts 115 watts 139 watts 167 watts 199 watts 234 watts 273 watts
RoadBike_Tourer (TriBars) 76 watts 92 watts 111 watts 134 watts 161 watts 191 watts 224 watts 262 watts
Hybrid (Tops) 94 watts 116 watts 143 watts 176 watts 213 watts 255 watts 302 watts 354 watts
MountainBike (Tops) 124 watts 147 watts 174 watts 206 watts 243 watts 285 watts 333 watts 385 watts

Power Required To Cycle @ 14mph For Various Wind Speeds
Wind Speed
BikeType (Position) 0mph 3mph 6mph 9mph 12mph 15mph 18mph 21mph
RoadBike_Racer (Tops) 88 watts 118 watts 153 watts 195 watts 242 watts 295 watts 354 watts 418 watts
RoadBike_Racer (Hoods) 75 watts 98 watts 127 watts 160 watts 197 watts 239 watts 286 watts 337 watts
RoadBike_Racer (Drops) 72 watts 95 watts 121 watts 153 watts 188 watts 228 watts 272 watts 321 watts
RoadBike_Racer (TriBars) 70 watts 91 watts 116 watts 146 watts 180 watts 217 watts 259 watts 305 watts
RoadBike_Tourer (Tops) 119 watts 148 watts 184 watts 226 watts 273 watts 326 watts 385 watts 449 watts
RoadBike_Tourer (Hoods) 106 watts 129 watts 158 watts 191 watts 228 watts 270 watts 317 watts 368 watts
RoadBike_Tourer (Drops) 103 watts 125 watts 152 watts 183 watts 219 watts 259 watts 303 watts 352 watts
RoadBike_Tourer (TriBars) 100 watts 122 watts 147 watts 177 watts 210 watts 248 watts 290 watts 336 watts
Hybrid (Tops) 126 watts 156 watts 192 watts 233 watts 280 watts 333 watts 392 watts 457 watts
MountainBike (Tops) 162 watts 192 watts 227 watts 269 watts 316 watts 369 watts 428 watts 492 watts

Power Required To Cycle @ 16mph For Various Wind Speeds
Wind Speed
BikeType (Position) 0mph 3mph 6mph 9mph 12mph 15mph 18mph 21mph
RoadBike_Racer (Tops) 122 watts 161 watts 206 watts 258 watts 316 watts 381 watts 453 watts 531 watts
RoadBike_Racer (Hoods) 103 watts 134 watts 169 watts 211 watts 257 watts 309 watts 365 watts 428 watts
RoadBike_Racer (Drops) 99 watts 128 watts 162 watts 201 watts 245 watts 294 watts 348 watts 407 watts
RoadBike_Racer (TriBars) 95 watts 123 watts 155 watts 192 watts 234 watts 280 watts 331 watts 387 watts
RoadBike_Tourer (Tops) 157 watts 196 watts 241 watts 293 watts 351 watts 416 watts 488 watts 566 watts
RoadBike_Tourer (Hoods) 138 watts 169 watts 205 watts 246 watts 292 watts 344 watts 401 watts 463 watts
RoadBike_Tourer (Drops) 134 watts 163 watts 197 watts 236 watts 280 watts 329 watts 383 watts 442 watts
RoadBike_Tourer (TriBars) 131 watts 158 watts 190 watts 227 watts 269 watts 315 watts 366 watts 422 watts
Hybrid (Tops) 166 watts 205 watts 250 watts 302 watts 360 watts 425 watts 497 watts 575 watts
MountainBike (Tops) 207 watts 245 watts 291 watts 342 watts 401 watts 466 watts 537 watts 616 watts

Power Required To Cycle @ 18mph For Various Wind Speeds
Wind Speed
BikeType (Position) 0mph 3mph 6mph 9mph 12mph 15mph 18mph 21mph
RoadBike_Racer (Tops) 166 watts 214 watts 270 watts 333 watts 404 watts 482 watts 567 watts 660 watts
RoadBike_Racer (Hoods) 138 watts 176 watts 221 watts 271 watts 327 watts 389 watts 457 watts 531 watts
RoadBike_Racer (Drops) 132 watts 169 watts 211 watts 258 watts 312 watts 370 watts 435 watts 505 watts
RoadBike_Racer (TriBars) 127 watts 162 watts 201 watts 247 watts 297 watts 353 watts 414 watts 480 watts
RoadBike_Tourer (Tops) 205 watts 254 watts 309 watts 373 watts 443 watts 521 watts 607 watts 700 watts
RoadBike_Tourer (Hoods) 178 watts 216 watts 260 watts 311 watts 367 watts 429 watts 497 watts 570 watts
RoadBike_Tourer (Drops) 172 watts 209 watts 250 watts 298 watts 351 watts 410 watts 474 watts 544 watts
RoadBike_Tourer (TriBars) 167 watts 201 watts 241 watts 286 watts 337 watts 392 watts 453 watts 520 watts
Hybrid (Tops) 215 watts 263 watts 319 watts 382 watts 453 watts 531 watts 617 watts 710 watts
MountainBike (Tops) 261 watts 309 watts 365 watts 428 watts 499 watts 577 watts 662 watts 755 watts

Power Required To Cycle @ 20mph For Various Wind Speeds
Wind Speed
BikeType (Position) 0mph 3mph 6mph 9mph 12mph 15mph 18mph 21mph
RoadBike_Racer (Tops) 219 watts 278 watts 346 watts 421 watts 505 watts 598 watts 698 watts 807 watts
RoadBike_Racer (Hoods) 181 watts 228 watts 282 watts 342 watts 409 watts 482 watts 562 watts 648 watts
RoadBike_Racer (Drops) 173 watts 218 watts 269 watts 326 watts 389 watts 458 watts 534 watts 616 watts
RoadBike_Racer (TriBars) 166 watts 208 watts 257 watts 311 watts 371 watts 436 watts 508 watts 586 watts
RoadBike_Tourer (Tops) 263 watts 322 watts 390 watts 465 watts 549 watts 642 watts 742 watts 851 watts
RoadBike_Tourer (Hoods) 225 watts 272 watts 326 watts 386 watts 453 watts 526 watts 606 watts 692 watts
RoadBike_Tourer (Drops) 218 watts 262 watts 313 watts 370 watts 433 watts 503 watts 578 watts 660 watts
RoadBike_Tourer (TriBars) 210 watts 253 watts 301 watts 355 watts 415 watts 480 watts 552 watts 630 watts
Hybrid (Tops) 274 watts 333 watts 401 watts 476 watts 560 watts 653 watts 753 watts 862 watts
MountainBike (Tops) 325 watts 384 watts 451 watts 527 watts 611 watts 703 watts 804 watts 913 watts

Power Required To Cycle @ 22mph For Various Wind Speeds
Wind Speed
BikeType (Position) 0mph 3mph 6mph 9mph 12mph 15mph 18mph 21mph
RoadBike_Racer (Tops) 283 watts 354 watts 435 watts 524 watts 623 watts 730 watts 847 watts 973 watts
RoadBike_Racer (Hoods) 233 watts 289 watts 353 watts 424 watts 502 watts 588 watts 680 watts 780 watts
RoadBike_Racer (Drops) 223 watts 276 watts 337 watts 404 watts 478 watts 559 watts 647 watts 741 watts
RoadBike_Racer (TriBars) 213 watts 264 watts 321 watts 385 watts 455 watts 532 watts 615 watts 705 watts
RoadBike_Tourer (Tops) 332 watts 403 watts 483 watts 573 watts 671 watts 779 watts 895 watts 1021 watts
RoadBike_Tourer (Hoods) 281 watts 338 watts 402 watts 473 watts 551 watts 636 watts 729 watts 829 watts
RoadBike_Tourer (Drops) 271 watts 325 watts 385 watts 452 watts 527 watts 608 watts 695 watts 790 watts
RoadBike_Tourer (TriBars) 262 watts 312 watts 370 watts 433 watts 504 watts 580 watts 664 watts 753 watts
Hybrid (Tops) 344 watts 415 watts 495 watts 585 watts 683 watts 791 watts 907 watts 1033 watts
MountainBike (Tops) 400 watts 471 watts 551 watts 640 watts 739 watts 847 watts 963 watts 1089 watts

Power Required To Cycle @ 25mph For Various Wind Speeds
Wind Speed
BikeType (Position) 0mph 3mph 6mph 9mph 12mph 15mph 18mph 21mph
RoadBike_Racer (Tops) 403 watts 494 watts 596 watts 708 watts 830 watts 962 watts 1105 watts 1258 watts
RoadBike_Racer (Hoods) 329 watts 401 watts 482 watts 571 watts 668 watts 773 watts 887 watts 1008 watts
RoadBike_Racer (Drops) 314 watts 383 watts 459 watts 543 watts 635 watts 735 watts 843 watts 958 watts
RoadBike_Racer (TriBars) 300 watts 365 watts 437 watts 517 watts 604 watts 699 watts 801 watts 910 watts
RoadBike_Tourer (Tops) 458 watts 549 watts 651 watts 763 watts 885 watts 1017 watts 1160 watts 1314 watts
RoadBike_Tourer (Hoods) 384 watts 456 watts 537 watts 626 watts 723 watts 828 watts 942 watts 1064 watts
RoadBike_Tourer (Drops) 369 watts 438 watts 514 watts 598 watts 690 watts 790 watts 898 watts 1013 watts
RoadBike_Tourer (TriBars) 355 watts 420 watts 493 watts 572 watts 660 watts 754 watts 856 watts 965 watts
Hybrid (Tops) 472 watts 563 watts 664 watts 776 watts 899 watts 1031 watts 1174 watts 1327 watts
MountainBike (Tops) 535 watts 626 watts 728 watts 840 watts 962 watts 1095 watts 1237 watts 1391 watts

Power Required To Cycle @ 30mph For Various Wind Speeds
Wind Speed
BikeType (Position) 0mph 3mph 6mph 9mph 12mph 15mph 18mph 21mph
RoadBike_Racer (Tops) 673 watts 803 watts 945 watts 1100 watts 1268 watts 1448 watts 1640 watts 1844 watts
RoadBike_Racer (Hoods) 545 watts 648 watts 762 watts 885 watts 1018 watts 1160 watts 1313 watts 1475 watts
RoadBike_Racer (Drops) 519 watts 617 watts 724 watts 841 watts 967 watts 1102 watts 1247 watts 1401 watts
RoadBike_Racer (TriBars) 495 watts 588 watts 689 watts 800 watts 919 watts 1048 watts 1185 watts 1331 watts
RoadBike_Tourer (Tops) 739 watts 869 watts 1012 watts 1167 watts 1334 watts 1514 watts 1706 watts 1910 watts
RoadBike_Tourer (Hoods) 611 watts 715 watts 828 watts 951 watts 1084 watts 1226 watts 1379 watts 1542 watts
RoadBike_Tourer (Drops) 585 watts 683 watts 791 watts 907 watts 1033 watts 1168 watts 1313 watts 1467 watts
RoadBike_Tourer (TriBars) 561 watts 654 watts 756 watts 866 watts 985 watts 1114 watts 1251 watts 1397 watts
Hybrid (Tops) 755 watts 885 watts 1028 watts 1183 watts 1350 watts 1530 watts 1722 watts 1927 watts
MountainBike (Tops) 831 watts 962 watts 1104 watts 1259 watts 1426 watts 1606 watts 1798 watts 2003 watts

The trouble with knowing the effects of wind speed is that you may look at the weather forecast and decide to stay in a warm bed rather than get up and go out.

I have stopped at a wind speed of 21mph as this is getting to the point of being thoroughly unpleasant to ride in and if there are strong gusts the speed at which a gusts may blow a rider into overtaking traffic, in other words dangerous.



Cycling for half an hour a day.

A watch

How Many Hours Should I Cycle To Lose Weight?

To See Significant Weight Loss 3 Rides Of 2 Hours Per Week.
This is a quite hard target if you have a job and family commitments, but it is better than being told 1/2 an hour a day twice a week and then being disappointed when nothing happens.

Remember how many calories there are in a Mars bar or packet of biscuits and compare them with the numbers above for calories used and hopefully the possibly higher than expected number makes sense. If you do very small amounts of exercise then that one treat will undo all the good work.

If you do find that you enjoy cycling and it fits with your other commitments a slow three or four hour ride over the weekend end is also a good way to burn through the calories.

But I say slow because a fast ride will mean that you will need to eat to avoid glycogen depletion, which defeats the objective of exercising to lose weight.

You may be able to do a 50 miles over 3 1/2 hours without needing to eat as most of the exercise would be at a quite low intenstity. Upping the speed so that you do the same distance in 2 1/2 hours would require a quite high level of cycling fitness and would almost certainly see glycohen depeletion towards the end of the ride.


Mountain Bikes Are For Off Road.

A mountain bike Mountain bikes are meant to be ridden off road, yes you can ride them on road but will you enjoy doing so for a couple of hours?

Should I Ride A Mountain Bike Or A Road Bike To Lose Weight?

Weight Loss Is Most Likely To Be Achieved By Doing Something You Enjoy.
Calories Burnt Cycling In The Fat Burning Zone (12mph)
BikeType (Position) kcal 30 Minutes kcal 60 Minutes kcal 90 Minutes kcal 120 Minutes kcal 150 Minutes
RoadBike_Racer (Tops) 105 kcals 209 kcals 314 kcals 418 kcals 523 kcals
MountainBike (Tops) 214 kcals 428 kcals 642 kcals 836 kcals 1050 kcals

The above table makes it seem obvious that you should ride a mountain bike if you want to lose weight.

But if you can cycle at the power levels required to make the mountain bike numbers real then you could then you could also ride a road bike slightly faster, around 16mph, and achieve the same results and probably have a much more pleasant exercise session.

If you want to lose weight and keep that weight off you probably want to do something that you enjoy and riding a road bike off road or a mountain bike on road probably isn't going to be that.

But for many people road bike or a mountain bike is an extreme description as they may have a mountain bike that is pretty close to a road bike or a road bike that is pretty capable off road. If a 5 mile ride is unpleasant and a 10 mile ride almost unbearable then you do have the wrong bike for the ride.

The big downside of riding mountain bikes off road is getting to where this can be done.

The big downside of riding road bikes on the road is finding safe roads to ride on and ones that aren't full of traffic lights. I have lovely route that I often don't use as there are 9 sets of traffic lights on the first mile out and 11 on last mile back, on a bad day that could mean spending 10 minutes waiting.





Other Interesting Pages Of Mine.
Initial Programming Language
IPL Screen shot Initial Programming Language possibly the easiest way to learn programming on a Windows computer.

Designed to mimic the simplicity of the 1980s home computers where you could get started in minutes...

...but still powerful enough to do pretty complex things.
Learn To Budget
Money Manager Screen shot Learn To Budget MoneyManger.ipl is a free, MS Windows based, computer program that can be used with children and young adults to practice budgeting

Put simply you get paid once a week, you then spend this money on food, rent etc. If you do just this, then you will be able to save some money and then buy cars, holidays etc.
Personal Business Intelligence
PerBI Screen shot Personal Business Intelligence PerBI (Personal Business Intelligence) is a data analysis or business intelligence tool designed for use by "normal people" not IT Departments and is intended for use alongside existing administration systems.

Although developed after experiences with insurance brokers, PerBI is relevant to any business that has up to 20,000,000 transactions that it wants to analyse.