Add 22 calories/hour for each 100 ft of elevation

To translate this into a calorie burn rate, multiply the calories/lb-hr number by your weight in pounds and by the number of minutes you rode. For a 150 lb rider near sea level, cruising at 25 km/hour burns about 500 calories per hour. Riding at 35 km/hour burns about 900 calories per hour under the same conditions.

Your body's carbohydrate reserves amount to two or three thousand calories, and your fat reserves are more like 70,000 calories. For a typical rider, about 21% of your energy comes from fat, on average, and the rest from carbohydrates; with more carbohydrates being burned at higher levels of exertion. caffeine will increase the percentage of fat consumed for energy to 40% for the same exertion. When you run out of carbohydrates as an energy source, you "bonk" and have to slow right down unless you replace the energy as you use it.

This is just a rough estimate; variables such as the bike, terrain, hills, the aerodynamic efficiency of your tuck, and how efficient your body is will all impact the amount of calories burned quite substantially.

Assuming an upright position on flat terrain, with no wind:

Recreational and utility cyclists typically cycle around 60-80 rpm. Although this minimizes the cyclist’s oxygen consumption, it is inefficient in terms of glycogen consumption. Racing cyclists typically cycle around 80-120 rpm, and use their gears to maintain this cadence.

The main goal of many beginner or early season training is to develop a smooth, fast pedalling motion. Using fixed gear, track bikes or rollers for early season training is a great way for developing a smooth cadence. Warming up with high cadences of 100 rpm or more will get the blood flowing to the muscles and improve overall smoothness and technique.

Newer cyclocomputers are able to measure cadence, and relay the reading to the cyclist via a display, typically mounted on the bicycles handlebars. Remember using proper cadence will help you avoid exhaustion on those big climbs!

Garmin Edge 705 GPS Cyclocomputer w Heartrate Speed C US $659.95

iBike Pro Power Meter Version 10 Cyclocomputer NIB US $289.99

Cat Eye Heart Rate Cyclocomputer CC HB100 US $45.00

Shimano SC 6500 Flight Deck Cyclocomputer Flightdeck US $39.99

New Specialized Turbo Comp Cyclocomputer Speedometer BK US $23.00

CatEye Cyclocomputer MC100W US $19.99

SPECIALIZED TURBO COMP 9 FUNCTION CYCLOCOMPUTER US $19.95

SPECIALIZED TURBO COMP BLK CYCLOCOMPUTER SPEEDOMETER US $19.95

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Filzer dB4LW Cyclocomputer Wireless Cycle Computer US $14.99

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Filzer dB4LW C Cyclocomputer NEW US $14.99

CATEYE MITY 8 CYCLOCOMPUTER BICYCLE BIKE ODOMETER NEW US $12.87

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PLANET BIKE PROTEGE 80 BICYCLE CYCLING CYCLOCOMPUTER US $11.87

Cateye Velo CC 1000 Cyclocomputer Bike computer US $10.00

Cat Eye Velo 2 Miro Wireless Cyclocomputer CC MC100W US $9.99

SpeedZone Comp Cyclocomputer US $.99

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