Exercise on "OFF" days of OPT remix

Naive · 05-26-2009, 10:01 PM

I have a question and it might be a silly one. I'm currently in the 4th week of OPT Remix. I have an OFF day on Friday; however, my husband and I are planning on riding our bikes into work. It's about 20km one way. In terms of my caloric intake for the day, what %age of maintenance should I eat? I'm assuming it wouldn't be smart to do it on 1244 cals (which is what is prescribed).

Thanks

Leigh P. · 05-26-2009, 10:13 PM

What is your age/height/training experience?

Naive · 05-26-2009, 10:16 PM

Quote:

Originally Posted by Leigh P.

What is your age/height/training experience?

29
5'4"
Training: Umm.....I've been lifting weights since February 2006 on and off depending on where I was with running. I consider myself an intermediate, I guess. I'm not sure how to define training experience?

Naive · 05-26-2009, 10:18 PM

Quote:

Originally Posted by Naive

29
5'4"
Training: Umm.....I've been lifting weights since February 2006 on and off depending on where I was with running. I consider myself an intermediate, I guess. I'm not sure how to define training experience?

I decided to add. I have lots of knowledge (Starting Strength, Lyle Mcdonald's website) and go through 12 week cycles of being "on" training or focusing more on running/tennis/bike riding.

Leigh P. · 05-26-2009, 10:18 PM

Sorry, I meant to add weight as a question too, what is your weight?

Naive · 05-26-2009, 10:30 PM

Quote:

Originally Posted by Leigh P.

Sorry, I meant to add weight as a question too, what is your weight?

126lbs

Leigh P. · 05-26-2009, 11:15 PM

Alright well, and this is a ROUGH estimate, I would assume as a safe average that you would be doing about 50-60 calories per mile if it is hilly. If not then it could be less, could be as little as 30-40 calories per mile. So take that into consideration.

I would say low burn scenario you are likely looking at 400 calories for that ride. High burn it could be 700. So pick a number based on that calucation and then bump up your calories by that number.

Meaning if you think it will be roughly 400 calories burned then bump it up to 1644 instead of 1244. Etc.

For the record I don't recommend making changes like that just anytime. However, something like an aggressive bike ride, run, or really overly aggressive activity that you aren't used to, that is a safe way to logically up your caloric intake to still fit within your means. Add only the time of aggressive activity to your maintenance equation for calorie bump.

Naive · 05-27-2009, 10:24 AM

Great, thanks!

Just to clarify calculations, your number of 400 cals was for 12.5 miles (or 20kms). Which means for the whole ride, I would be looking at bumping it up by 800. I appreciate the burn estimate. In my estimation, I was going to take my average run burn (100cals per mile) and just half it.

I'm also happy to know that when I can still go out and occasionally do more aggressive activities and be on OPT Remix.