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Average Speed ( What should I do )
Hi guys I just started a exercise course to lose some weight.
My question is, I ride my Mountain bike from one point to another, total distance covered is around 47 ks. My average speed is 22.2 . Is this a brisk speed for this distance, or am I going tooooo slow. Whats considered a brisk speed ? Thanks guys. |
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#2
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Average Speed ( What should I do )
Ozzii Pete wrote:
Hi guys I just started a exercise course to lose some weight. My question is, I ride my Mountain bike from one point to another, total distance covered is around 47 ks. My average speed is 22.2 . Is this a brisk speed for this distance, or am I going tooooo slow. Depends on the terrain. If there's lots of starts and stops, it will kill your average speed, if it's a clear run, your average will be higher. Whats considered a brisk speed ? Depends on what you're comparing against. Someone who takes out their huffy once every six months, or someone at the other end of the scale? Don't make it a contest if you don't have to. Go at your own pace, be it slow or be it fast. Do make it fun, that's the whole idea. -- Linux Registered User # 302622 http://counter.li.org |
#3
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Average Speed ( What should I do )
It all depends on your fitness level and the terrain you ride over. If you
are new, then 22kph sounds respectable. Paul "Ozzii Pete" wrote in message ... Hi guys I just started a exercise course to lose some weight. My question is, I ride my Mountain bike from one point to another, total distance covered is around 47 ks. My average speed is 22.2 . Is this a brisk speed for this distance, or am I going tooooo slow. Whats considered a brisk speed ? Thanks guys. |
#4
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Average Speed ( What should I do )
Ozzii Pete wrote:
: Hi guys I just started a exercise course to lose some weight. : My question is, I ride my Mountain bike from one point to another, total : distance covered is around 47 ks. : My average speed is 22.2 . : Is this a brisk speed for this distance, or am I going tooooo slow. : Whats considered a brisk speed ? : Thanks guys. If you want authoritive advice, seek out a trainer or other fitness professional, for here you are drinking at the fountain of armchair advice! Having said that, my two bits worth a If you want to lose weight, heart rate is a more useful measure, ie, spending long periods of activity above about 65% and below about 85% of maximum heart rate are desirable. This translates as long, slow - but not too slow - rides. Rides in excess of 90 minutes work for me and longer is better. It is also important to keep up hydration and food because you can get into a world of pain by dehydrating and/or bonking. So, you see, it isn't straight forward. While it is vitally important to exercise when aiming for weight loss, anyone who has been successful will tell you that what you put in your mouth has the biggest impact. As a personal example, I lost a couple of kilos in two weeks by cutting out a morning tea snack each day and the occasional bag of chips. And this was without increasing my riding in any way. Average speed measurements are only really useful if you want to compare the same distance in similar conditions. If you keep at riding regularly, you will find a natural increase in average speed as you become fitter and hopefully lighter, keeping in mind that AvSp really only indicates in a fairly imprecise way intensity and for weight loss, that isn't what you should be shooting for. If you could ride 47ks at a comfortable/easy intensity three or more times a week and cut out eating junk food then you will definitely be on the side of losing weight. When I started using a heart rate monitor I realised that all my rides were too intense and that accounted for why I wasn't improving my fitness. I backed off and then made progress. Well, that's my contribution! Cheerz, Lynzz |
#5
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Average Speed ( What should I do )
"Ozzii Pete" wrote in message ... Hi guys I just started a exercise course to lose some weight. My question is, I ride my Mountain bike from one point to another, total distance covered is around 47 ks. My average speed is 22.2 . Is this a brisk speed for this distance, or am I going tooooo slow. Whats considered a brisk speed ? Thanks guys. It also depends on how old you are and what your medical conditions are. I am 57 and had bypass surgery 7 years ago. I am not as fast as I used to be, and I was never strong anyway. For me to average 22 kph is pretty good. Even so, I suspect that I could improve on that with a bit of thorough training. John Dwyer |
#6
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Average Speed ( What should I do )
"Lindsay Rowlands" wrote in message
... Ozzii Pete wrote: : Hi guys I just started a exercise course to lose some weight. : My question is, I ride my Mountain bike from one point to another, total : distance covered is around 47 ks. : My average speed is 22.2 . : Is this a brisk speed for this distance, or am I going tooooo slow. : Whats considered a brisk speed ? : Thanks guys. If you want authoritive advice, seek out a trainer or other fitness professional, for here you are drinking at the fountain of armchair advice! Having said that, my two bits worth a If you want to lose weight, heart rate is a more useful measure, ie, spending long periods of activity above about 65% and below about 85% of maximum heart rate are desirable. Finally, two people in a row who know how to spell lose - you don't loose weight - that spelling really bugs me for some reason The 65% to 85% max HR range is actually more like the range to train in to increase cardiovascular fitness (good for base training and general fitness). Sure, you will burn fat at these intensities but if fat loss is your main goal, then you are actually better off training at about 45% to 65% of max HR. The catch is that this only rings true if the distance is the same rather than the time (ie 1 hr @ 45-65% will not burn more fat than 1 hr @ 65% to 85%, but, 47km @ 45-65% will utilise more fat than 47km @ 65-85%). As with most things you have to compromise depending on how much time you have available and what your long term goals are. This translates as long, slow - but not too slow - rides. Rides in excess of 90 minutes work for me and longer is better. It is also important to keep up hydration and food because you can get into a world of pain by dehydrating and/or bonking. So, you see, it isn't straight forward. While it is vitally important to exercise when aiming for weight loss, anyone who has been successful will tell you that what you put in your mouth has the biggest impact. As a personal example, I lost a couple of kilos in two weeks by cutting out a morning tea snack each day and the occasional bag of chips. And this was without increasing my riding in any way. What Lindsay is saying is good advice. If you want to lose weight, you should concentrate on LSD training (don't get excited, it means Long, Slow, Distance). Basically you need to have your body utilising its aerobic energy systems and to do this you need to exercise at a moderate intensity for long periods of time. She is especially correct in that what you eat plays a big part in your results. As you have not said what your current situation is (could range from wanting to lose a couple of kg for summer to up in the obese range), it is hard to know what your final goals are. Generally, people talk of losing weight when in fact they want to lose fat. This is good not only for body image but also for health reasons as excess fat stored around the waistline (as is the case for most men) has bad health implications and is likely to contribute to narrowing of the arteries and increase the risk of type 2 (adult onset) diabetes. A good rule of thumb with dieting for fat loss is to keep daily fat consumption below 40 grams per day. The best way to achieve this is to buy one of the "Fats and Figures" books for about five bucks from a bookstore and then keep a food diary for a few weeks. You quickly get to know which foods to avoid due to their high fat content and you realise how you need to adjust your eating habits to keep below 40g of fat a day (it is actually quite a challenge). Average speed measurements are only really useful if you want to compare the same distance in similar conditions. If you keep at riding regularly, you will find a natural increase in average speed as you become fitter and hopefully lighter, keeping in mind that AvSp really only indicates in a fairly imprecise way intensity and for weight loss, that isn't what you should be shooting for. If you could ride 47ks at a comfortable/easy intensity three or more times a week and cut out eating junk food then you will definitely be on the side of losing weight. Excellent advice. When I started using a heart rate monitor I realised that all my rides were too intense and that accounted for why I wasn't improving my fitness. I backed off and then made progress. Well, that's my contribution! Cheerz, Lynzz I have also done this Lynzz......it just doesn't seem right to ride so slow for so long and I generally end up going flat out before too long. I know this is a cycling news group but it must also be said that walking and jogging are actually better fat burners than cycling (though not as enjoyable by half). Cycling has a big advantage for overweight people in that it is non load bearing and so puts less strain on the knees, ankles, etc., but walking and jogging Anyway Pete, all I can say is congratulations on taking the first steps........the next one is to make exercise and good eating habits a permanent part of your lifestyle. Good Luck. Oh Yeah......never GO ON A DIET.......this implies that sooner or later you will COME OFF YOUR DIET and revert to poor eating habits. Instead, try to make sensible changes to your eating and exercise habits that you can maintain for good. Try eating lots of small meals instead of three big ones ( I eat 6 or 7 times a day) and don't be so fanatical that you don't have the occasional bit of food that is not so good for you (I can't go past a donut if it is on offer). Cheers, Gags |
#7
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Average Speed ( What should I do )
Lindsay Rowlands wrote in message
[...] excess of 90 minutes work for me and longer is better. It is also important to keep up hydration and food because you can get into a world of pain by dehydrating and/or bonking. If bonking gets you in a world of pain you're probably doing it wrong. -- A: Top-posters. Q: What is the most annoying thing on Usenet? |
#8
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Average Speed ( What should I do )
Gags wrote in message
[...] onset) diabetes. A good rule of thumb with dieting for fat loss is to keep daily fat consumption below 40 grams per day. The best way to achieve this is to buy one of the "Fats and Figures" books for about five bucks from a bookstore and then keep a food diary for a few weeks. You quickly get to know which foods to avoid due to their high fat content and you realise how you need to adjust your eating habits to keep below 40g of fat a day (it is actually quite a challenge). There's no way you can advise anyone on their recommended daily fat consumption without knowing enough about their physiology, lifestyle and goals to properly calculate their actual calorific consumption, their BMR and then set their targets accordingly. I am currently reducing my body fat% and I'm eating accordingly - yet my recommended daily fat intake is (just checking the spreadsheet) 49.5grams. And I've lost about three kilos so far. The problem with the low fat message is that it's bull**** and any honest nutritionist will tell you the food pyramid we've grown up with is just accurate enough to be dangerous (there's a new one due out soon). For the past twenty to thirty years we've been steadily reducing our fat intake and yet as a society we've been getting steadily fatter. Think about it. I don't advocate a full Atkins diet (too many saturated fats for starters) but he was right about one thing: if you want to lose body fat you need to reduce your *carbohydrate* consumption. Cutting your fats intake - and you need the good fats, the poly- and monounsaturated ones, plus Omega-3 etc. - without cutting your *sugar* intake (which, at the end of the day, is all carbohydrates are) is a recipe for... (wait for it)... GETTING FAT! Broadly speaking the macronutritional breakdown for someone exercising regularly should be (in this order of importance): Protein: 0.8g/lb Lean Body Mass (that's your weight minus your fat). Fats: about 33% of your target calories, of which saturated fats should be 33% or less. Carbohydrates: whatever is left. The thing is this. Your body is incredibly good at keeping itself alive and it will use whatever it has to. Having said that, it prefers certain energy sources to others, and since losing or gaining weight is ultimately all about manipulating energy levels you can use that fact to your advantage. Roughly speaking your body will use carbohydrates, then fats and lastly proteins as sources of energy. So, when you cut back on the carbohydrates it will go for the fat stores next - which is what you want. However, don't cut your calorie intake too far below maintenance or your body will kick into starvation mode, and it will do everything it can to avoid using its fat stores, so it will start targetting your muscles. Breaking down proteins to use as energy is inefficient but in starvation mode it will do that rather than use your fat stores. So, having calculated your BMR and your actual daily calorific consumption, if you want to lose weight healthily set a target daily calorific consumption about 500 calories below maintenance, keep your protein and fat intake at their correct levels, drop your *carbohydrate* consumption heavily - and you'll see your body fat% drop slowly but steadily. There's roughly 3,500 calories per pound of fat so this regime should consume about one pound of fat per week, not including any loss of weight due to water loss. -- A: Top-posters. Q: What is the most annoying thing on Usenet? |
#9
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Average Speed ( What should I do )
Ozzii Pete wrote:
Hi guys I just started a exercise course to lose some weight. My question is, I ride my Mountain bike from one point to another, total distance covered is around 47 ks. My average speed is 22.2 . Is this a brisk speed for this distance, or am I going tooooo slow. Whats considered a brisk speed ? Thanks guys. On my mountain bike, I'd be stoked to have an average like that. On my mountain bike, depending on terrain, etc. I'm usually around 20. However, on my road bike I average around 25-27. With slick tyres on your mountain bike, (if you don't have them already) expect to see your Average climb fairly dramatically. -- |
#10
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Average Speed ( What should I do )
Etxy wrote in message ...
Ozzii Pete wrote: Hi guys I just started a exercise course to lose some weight. My question is, I ride my Mountain bike from one point to another, total distance covered is around 47 ks. My average speed is 22.2 . Is this a brisk speed for this distance, or am I going tooooo slow. Whats considered a brisk speed ? Thanks guys. On my mountain bike, I'd be stoked to have an average like that. On my mountain bike, depending on terrain, etc. I'm usually around 20. However, on my road bike I average around 25-27. With slick tyres on your mountain bike, (if you don't have them already) expect to see your Average climb fairly dramatically. I'll second that - slick tyres make a big difference on the road. An average of 22.2 is probably quite good (for you, given that you have just started getting into a fitness regime). Everyone is different - elite athletes tend to go faster, but so what? Just enjoy it, push yourself and get better (or not). Ritch PS. As long as you arrive at the same time as your bike, you'll be fine. |
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