Boulder Cycling Club Newsletter: Lance/Gov. Ritter, Video, Swimming & Riding, Winston's Corner and more!

Editors note: We like to thank Winston from Carmichael Training Systems becoming one of our newest sponsors and providing great information on a variety of cycling related information

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Cycling is the perfect activity for people trying to lose weight. Not only can you burn loads of calories an hour while having fun, but you also prevent joint damage by choosing a low to zero impact exercise modality. Low impact exercise is ideal for losing weight because it decreases the chance of you getting injured, and therefore keeps you on the program. Cycling is an aerobic sport meaning that you are deriving most of your energy aerobically. The word aerobic means "in the presence of oxygen", and therefore we use the oxygen we breathe to derive energy from fat.

Aerobic exercise is the best type of exercise to lose weight, because you burn large amounts of fat. If your shooting to lose weight, than get on your bike and ride for at least 1 hour per day 5 days per week, or 2 hours 3 days a week. Ride at a moderate pace, about a 5-6 on a 1-10 scale of intensity with 10 being MAX EFFORT. This intensity will be where you have a rhythm to breathing, and conversation is limited to 2 or 3 words between breaths. This is a great intensity for Fat Burning because it allows your body to burn Fat at a higher rate. Remember to eat some carbohydrate before and during the ride such as a bottle of GU Electrolyte Brew, or 1 GU energy gel and a bottle of water. This is important because you actually need byproducts of Carbohydrate metabolism to effectively burn fat.

The ultimate equation for weight loss is to Expend More calories than you Consume. Energy Output > Energy Input. To effectively lose weight you need to have a 500 calorie deficit 7 days a week totaling 3500 calories which is the amount of energy contained in ONE POUND OF FAT. Again -500cal X 7days = -3500cal = 1lb of Fat. One pound of fat loss per week is healthy and easily attainable.

It's also the best rate to lose weight at because it allows your body to slowly adapt to weight change, instead of responding negatively to large losses. Weight loss programs are successful if they are easily adhered to. Lifestyle changes are the hardest, but if it's a small change over a large period of time it will be no time before you notice the pounds consistently shedding off. Being part of the Boulder Cycling Club is a huge bonus because it gives you a support network to utilize in reaching your goal. Go on a ride, get fit, lose weight, and help build a stronger body and community.

Weekly Questions:
How many Calories can you burn per hour during high intensity cycling?

What are some good recovery foods?

If you have questions, or want to know a lot more about weight loss methods feel free to email me wsauber@trainright.com

Ride On,

Winston Sauber BS, USAC, CSCS
Carmichael Training Systems