Mini Training Camp In Leongatha
During the week Stephen Lane and myself headed down to Leongatha for a mini training camp hosted by Stuart Smith. The purpose of this two day camp was for some low intensity, longer endurance rides. I needed a little bit of extra motivation after being off the bike for about a week thanks to a white tail spider bite and it turns out spending some time on new roads with good company was exactly what the doctor ordered.
Summary of the two days riding
(click to enlarge)
If you ride bikes and haven’t ridden in this part of Victoria then you’re missing out. Straight out of town we were greeted to beautiful quiet roads, which allowed us to ride two abreast without any concerns of vehicles while taking in all of the scenic views. The number of options you can take out here to make different loops is staggering, and you can include all types of terrain (long flat roads, rolling hills or longer climbs). We were fortunate to have local tour guide Stuart Smith show us some of the best little roads which meant we wouldn’t get lost but we seemed to do all these little “extras” that at times I wished we hadn’t done! Thanks Stu…
I ended up riding just under 24 hours for the week including shorter rides on both Monday and Tuesday with a complete rest day on Friday. When doing longer rides like this and putting fatigue in the legs you really need to make sure you eat enough food. On the way home from Leongatha while eating a classic chocolate magnum I was concerned that I might be in an energy surplus from the preceding couple of days. This sparked debate with my passenger Stephen Lane (a.k.a Dr Lane). Dr Lane went on to tell a tale about how you can accurately calculate how many kilojoules of energy we burned and can further break this down into which type – fats or carbohydrates – based on power zones throughout the ride.
Training peaks or Strava can give you these energy values or you can also manually calculate it. Here’s a rundown of how it works:
1 joule of energy is equal to 1 watt per every 1 second. So we multiply average power of the ride by the number of seconds ridden, this should give the number of joules burned.
1 Joule equals 0.001 kilojoules. So we multiply the number of joules by 0.001 to give us the number of kilojoules burned
4.186 kilojoules equals 1 calorie. So we divide the number total kilojoules burned by 4.186 to give us the total calories burned.
On a bike we are not completely efficient and various studies tell us that only about 20-25% of energy is actually applied through the pedals while the rest is lost to other factors such as heat energy. This means we need to include the inefficiency by dividing the number of calories burned by about .20-.25 since only about 1/5th of energy burned goes through the pedals. This roughly equates 1 kilo joule of energy burned on a bike to 1 calorie burned (1:1 ratio, depending on efficiency)
Applying the above to my ride from the second day where I averaged 179 watts for 17,238 seconds gives me 3085.602 kilojoules burned. Factoring in our inefficiency on the bike, this meant I burned about 3085 calories while riding.
And here’s a list of the food I ate on the second day with the estimated number of calories associated:
1xBowl of porridge (500)
1xShots energy bar (160)
1xShots energy Gel (120)
1xDouble shot espresso (2)
1xCarmans bar (184)
1xSnickers Bar (250)
1xApple Slice (400)
1xDouble shot Latte (150)
2xSalami and cheese toasted sandwiches (700)
1xbowl of whole grain pasta (600)
1x200g steak with veggies (500)
1xlemon pudding (200)
1xbanana bread (186)
This is an estimated total intake of 4212 calories.
The daily recommended intake for the average adult is 2080 calories
Since I burned 3085 calories during the ride I would only need another 1127 calories burned throughout the rest of the day to be in a deficit. This would have been absorbed by the daily requirements of everyday living.
There are obviously other things to consider such as my rate of metabolism and other activities carried out during the day other than riding (mostly sitting on a couch), but these are pretty good estimates.
In summary, the magnum was completely justified and the banana bread was in fact a necessity to keep energy levels balanced. So I guess the moral of this blog post is ride your bike somewhere cool for many hours and eat lots of food along the way!!
Leongatha is a fantastic place to go riding. Just make sure you bring plenty of clothing during winter, it gets pretty cold!