Comparing Cycling With Running and Other Bits
Comparing Cycling With Running
Which burns more calories, running or cycling? The standard comparison is that one mile of running equals four miles of cycling, but
that's lousy science. Although running requires the same amount of energy per mile at any speed (110 calories per mile), riding is
affected by wind resistance so the faster you ride, the more energy you use. So you have to compare running and cycling at different
cycling speeds.
Dr. Edward Coyle of The University of Texas in Austin determined average values of oxygen consumption by cyclists to develop a table
to estimate the approximate caloric equivalence between running and cycling. He found that if you ride 20 miles at 15 mph, you burn
620 calories (20 miles X 31 calories per mile = 620 calories). Take the 620 calories and divide them by 110 calories per mile for
running and you get 5.63 miles to burn the same number of calories. So riding a bicycle 20 miles at 15 miles per hour is equal to
running 5.6 miles at any speed.
Dr. Coyle made the calculations easy by providing conversion factors for different riding speeds: 10MPH=4.2, 15MPH=3.5, 20MPH=2.9,
25MPH=2.3, and 30MPH=1.9. Divide the number of miles ridden by the conversion factor for your riding speed to tell you the
equivalent miles of running at any speed. Thus, for 20 miles ridden at 10MPH, divide 20 miles by 4.2 which tells you that your ride
is equivalent to 4.8 miles of running. This formula is for an average-size adult (approximately 155 pounds). A larger cyclist would
divide by a slightly higher number; a smaller cyclist, by a slightly lower one. Wind and hills are not accounted for in the table;
nor is drafting (riding behind another cyclist), which can reduce your energy expenditure by up to one-third.
Which burns more calories, running or cycling? The standard comparison is that one mile of running equals four miles of cycling, but
that's lousy science. Although running requires the same amount of energy per mile at any speed (110 calories per mile), riding is
affected by wind resistance so the faster you ride, the more energy you use. So you have to compare running and cycling at different
cycling speeds.
Dr. Edward Coyle of The University of Texas in Austin determined average values of oxygen consumption by cyclists to develop a table
to estimate the approximate caloric equivalence between running and cycling. He found that if you ride 20 miles at 15 mph, you burn
620 calories (20 miles X 31 calories per mile = 620 calories). Take the 620 calories and divide them by 110 calories per mile for
running and you get 5.63 miles to burn the same number of calories. So riding a bicycle 20 miles at 15 miles per hour is equal to
running 5.6 miles at any speed.
Dr. Coyle made the calculations easy by providing conversion factors for different riding speeds: 10MPH=4.2, 15MPH=3.5, 20MPH=2.9,
25MPH=2.3, and 30MPH=1.9. Divide the number of miles ridden by the conversion factor for your riding speed to tell you the
equivalent miles of running at any speed. Thus, for 20 miles ridden at 10MPH, divide 20 miles by 4.2 which tells you that your ride
is equivalent to 4.8 miles of running. This formula is for an average-size adult (approximately 155 pounds). A larger cyclist would
divide by a slightly higher number; a smaller cyclist, by a slightly lower one. Wind and hills are not accounted for in the table;
nor is drafting (riding behind another cyclist), which can reduce your energy expenditure by up to one-third.
************************************************
. Enhancing Performance with Conscious Self - Talk:
By Michael J. Russ
In part one of this series we discussed the importance of clearly defining the goals, intentions, aspirations and dreams you have
for performing as a triathlete. Having clarity about what you want to accomplish helps solidify your purpose and eventually design
specific self-talk that supports your training and performance.
Your next step towards developing efficient "self-talk" is to actively discover the nature of the thoughts and words you are using
to describe you and the goals. In other words, it's time to start paying attention to what you are thinking and saying about
yourself, so you can discover whether your self-talk is in sync with what you want for yourself.
As an example, let's say you are currently participating in mini-triathlons, with a desire to move up to full triathlons. The
position of your mental dialogue during this transition will greatly influence your motivation, training and performance. If you set
this kind of goal and discover yourself using self-talk" like "I don't know if I can do it, but I am going to give it a try" or "I'm
going to have problems with the swim, so I don't have high expectations" or "This isn't going to be easy", you have to nip it in the
bud.
Left unchecked, unsupportive or negative self-talk can easily morph into something that keeps you from achieving your best results.
This is why it's so vitally important that you to be proactive in discovering the nature of your self-talk.
More...from Transition Times at:
http://www.transitiontimes.com/viewstory.cfm?ID=8259
By Michael J. Russ
In part one of this series we discussed the importance of clearly defining the goals, intentions, aspirations and dreams you have
for performing as a triathlete. Having clarity about what you want to accomplish helps solidify your purpose and eventually design
specific self-talk that supports your training and performance.
Your next step towards developing efficient "self-talk" is to actively discover the nature of the thoughts and words you are using
to describe you and the goals. In other words, it's time to start paying attention to what you are thinking and saying about
yourself, so you can discover whether your self-talk is in sync with what you want for yourself.
As an example, let's say you are currently participating in mini-triathlons, with a desire to move up to full triathlons. The
position of your mental dialogue during this transition will greatly influence your motivation, training and performance. If you set
this kind of goal and discover yourself using self-talk" like "I don't know if I can do it, but I am going to give it a try" or "I'm
going to have problems with the swim, so I don't have high expectations" or "This isn't going to be easy", you have to nip it in the
bud.
Left unchecked, unsupportive or negative self-talk can easily morph into something that keeps you from achieving your best results.
This is why it's so vitally important that you to be proactive in discovering the nature of your self-talk.
More...from Transition Times at:
http://www.transitiontimes.com
***********************************************************
What is Better, Active or Static Stretching?
The benefits of stretching have long been debated by athletes, coaches and exercise physiologists. Most athletes believe stretching
will prevent injuries, but this is contradicted by careful studies, making it one of our biggest myths.
Could stretching even increase injury rate? An Australian study of 1,538 subjects divided into two groups (stretching and
non-stretching) found that over the course of 11 weeks (60,000 hours of combined training), stretching during warm up had no
statistically significant effect on the risk of injury. David Lally, PH.D, carried out a study of marathon runners, attempting to
link stretching to muscle problems. His study of 1,543 marathoners found that 47% of all male runners who stretched regularly were
injured during a one-year period, with just 33% of male athletes who didn't stretch being injured. The stretching runners did not
run more miles then the non-stretching ones, so higher mileage was not a possible factor.
Lally's study also yielded one additional bit of information. The marathoners who stretched before their training sessions (i.e. as
a part of their warm up) had a higher rate of injury. Athletes who stretched AFTER their training session actually enjoyed a lower
injury rate. When you think about the role stretching should play, this finding makes good sense. It is popular to static stretch
before a workout or competition, but there is little semblance between the act of stretching out a muscle statically and the dynamic
contractions that muscles undergo during training or a race. Another myth is that static stretching represents a key portion of any
good warm up. Running is a dynamic activity that requires active, forceful movements of the legs and arms. Modern static stretching
routines do not stimulate the muscles to act as they actually will during running. Most stretching routines are inadequate for
preparing the muscles for running. While running, muscles perform dynamically in shortening (concentric contraction) and lengthening
(eccentric contraction). These two forces surpass the forces experienced in static stretching and you cannot hope to adequately
prepare your muscles to deal with these forces if you do only static stretching.
More...from Missouri Runner and Triathlete at:
http://www.morunandtri.com/features/coffeewcoachstretchingmarch06.html
The benefits of stretching have long been debated by athletes, coaches and exercise physiologists. Most athletes believe stretching
will prevent injuries, but this is contradicted by careful studies, making it one of our biggest myths.
Could stretching even increase injury rate? An Australian study of 1,538 subjects divided into two groups (stretching and
non-stretching) found that over the course of 11 weeks (60,000 hours of combined training), stretching during warm up had no
statistically significant effect on the risk of injury. David Lally, PH.D, carried out a study of marathon runners, attempting to
link stretching to muscle problems. His study of 1,543 marathoners found that 47% of all male runners who stretched regularly were
injured during a one-year period, with just 33% of male athletes who didn't stretch being injured. The stretching runners did not
run more miles then the non-stretching ones, so higher mileage was not a possible factor.
Lally's study also yielded one additional bit of information. The marathoners who stretched before their training sessions (i.e. as
a part of their warm up) had a higher rate of injury. Athletes who stretched AFTER their training session actually enjoyed a lower
injury rate. When you think about the role stretching should play, this finding makes good sense. It is popular to static stretch
before a workout or competition, but there is little semblance between the act of stretching out a muscle statically and the dynamic
contractions that muscles undergo during training or a race. Another myth is that static stretching represents a key portion of any
good warm up. Running is a dynamic activity that requires active, forceful movements of the legs and arms. Modern static stretching
routines do not stimulate the muscles to act as they actually will during running. Most stretching routines are inadequate for
preparing the muscles for running. While running, muscles perform dynamically in shortening (concentric contraction) and lengthening
(eccentric contraction). These two forces surpass the forces experienced in static stretching and you cannot hope to adequately
prepare your muscles to deal with these forces if you do only static stretching.
More...from Missouri Runner and Triathlete at:
http://www.morunandtri.com
*******************************************************
Lactic Acid Not Athlete's Poison, But An Energy Source -- If You Know How To Use It
Most athletes consider lactic acid their enemy, and think that training helps eliminate the metabolic waste product from their muscles so the muscles will function longer and harder. But UC Berkeley physiologist George Brooks has found that training actually teaches muscle cells how to use lactic ... > full story
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