Recreational bike riding is a convenient low-impact aerobic activity, and a great way to burn calories. A 200-pound cyclist burns 546 calories biking for 1 hour (going 12 miles per hour). That is about the equivalent of a Big Mac®! If that same person biked 1 hour each day, that adds up to almost 3,000 calories burned in a week - they only need to cut 500 more calories each week to lose a pound! Exercise is important for all weight management or weight loss programs for 4 reasons:
- Helps us burn calories - we need to create a 3,500 calorie deficit to lose 1 pound, ideally some of that should come from exercise, or we will probably be losing lean muscle mass.
- Boosts our metabolism - helping us burn more calories, it also boosts our insulin sensitivity - which means our bodies are better metabolizing sugars - very important for overall health and preventing diseases like diabetes and heart disease.
- Helps preserve lean muscle mass - when we lose weight - we want to lose fat, not muscle!
- Removes toxins from our bodies. Toxins are stored in fat, so when we lose fat - toxins are released - exercising to a sweat helps our bodies to get rid of those toxins.
- If you are on a super low or no carb diet - ditch it for the 3 days before a long ride. Your body needs some carbohydrates for prolonged exercise - such as a long bike ride.
- Have a good breakfast the morning of your ride - but make sure it is not too heavy. Our bodies have to work harder to digest fats and proteins, so keep your breakfast lighter if you are biking to work. Something like a bowl of whole grain cereal, with some fresh berries. Or a whole grain english muffin and a little nut butter or cream cheese. Skip the doughnut or the pop tart - those won't likely give you the lasting energy you need.
- Smoothies are a great start - fruit are good for quick energy, and you can add whey protein which is much easier to digest than other protein sources.
- Make sure to not hop on your bike dehydrated. Being even slightly dehydrated can make your muscles weaker and it also can thicken your blood - which means your heart has to work harder than it needs to - this could be potentially dangerous for some. Wake up to a nice full glass of water the morning before you hit the road. It is smart to even be more conscious about drinking water for a few days leading up to your bike ride - especially if you tend to not drink enough water on a regular basis.
- Bring a water bottle for your ride - and if you will be biking for a long distance, you might want some electrolyte replenishers (Metroelectro, Nuun, coconut water, or other sports drink)
- You might want to toss some granola bars or raisins, or another easy snack in your pack in case you get hungry along the way. I like GoGo squeeZ for some quick energy - squeezable applesauce - no spoon needed!
- Make sure your bike is in good working order before you take off
- Know your route and make sure it is safe for bicyclists
- Wear your helmet
- Slather on some sunscreen
- Bring a cellphone in case of emergency
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