Weight Control with Kinetic Fit
The Kinetic Fit App is a fantastic tool for tracking your energy expenditure. The calories burned feature of the app gives you the information you need to keep your body replenished from ride to ride and to achieve healthy weight goals.
Develop a Fueling Strategy
Track your calories burned on a variety of rides and get to know how your body performs. Knowing your caloric expenditure for different ride lengths and intensities will help you properly fuel and create a fueling strategy to match each ride.
For shorter, lower intensity rides under 1.5 to 2 hours: you will typically be fine with just fluid/electrolyte replacement, 16-32 ounces per hour.
For longer, higher intensity rides over 1.5 to 2 hours: you will need to consume some calories on the bike. Keep in mind, that it’s impossible to match your intake with your expenditure because your body won’t be able to absorb that much. Trying to match it will likely lead to bloating and GI distress. Each person is different, so you’ll need to develop a strategy that works best for you. As a starting point, aim for 30-60 grams of carbohydrate per hour. You can see how your body responds to this, how your performance is affected and then you can fine tune your approach based on this.
Post ride, you can look at the calories you consumed during the ride and the work you performed to calculate the calories you need to replace, so you’re ready for tomorrow’s training session. For example, your caloric expenditure was 1,500 and you consumed 600 Calories, which leaves you with a 900 Calorie deficit from the ride. If you’re looking to maintain your current weight, then your goal would be to achieve an energy balance for the day. This process will take into account your Resting Metabolic Rate (RMR), you can estimate it here, and the Calories you burn during your rides. This will give you the total number of Calories you burn each day and you can compare that to the total number of Calories that you are eating each day.
Weight Loss Strategy
If you’re trying to lose weight, the Kinetic Fit app will be a valuable tool as well. In order to lose weight, you need to have a negative energy balance. This means that you are expending more Calories than you are ingesting. One pound of fat is equal to 3500 Calories, so if you can achieve 500 Calorie deficit each day, then you would be on pace to lose a pound a week. This deficit can occur by eating 500 fewer Calories each day or by burning an additional 500 Calories each day. Keep in mind that weight loss occurs over weeks, not days, so one bad day is not going to destroy your weight management schedule, nor is one day of massive caloric restriction going to greatly enhance the process. Be patient, maintain good habits and the Fit app will help you achieve your race weight in a predictable and sustainable manner.
Keep a Food Diary
Another great way to use the calorie burn data from the Fit app is to input it into a nutritional diary app like MyFitnessPal and track the calories you've burned along with the food you've eaten for that day. Fitness diary apps like this typically allow users to input foods by type, brand name and serving size. Many apps also list restaurant menu items in their databases. The social nature of the app allows many users to upload foods into the vast database. It's really amazing the obscure and often regional brands that can be found with a quick search.
Quality Time on the Bike
Since the Fit app allows you to track the amount of work you’re performing on the bike, it gives you insight into the quality of those rides. During the winter months, it can be a challenge to spend long hours on the bike, especially if you’re trying to replicate the duration of your longer summer rides. However, it might be more effective and interesting to measure some of these rides in terms of calories burned rather than time. For example, you could hop on the bike and pedal along while watching a movie. Without much purpose or focus, it might take you three hours to reach 1200 calories. However, if you’re closely monitoring your power output, you could reach 1200 calories in two hours or less, making your time on the bike more efficient and leaving you with more time for recovery or other tasks that might be on your “to do” list.