Stay healthy this season by using these great stretching tips
Be sure to watch Dr. Luke Angel from Mercy Sports Medicine as he provides several tips on proper stretching technics to keep you on your bike all season.
Click on the link below to watch our YouTube Channel: https://www.youtube.com/watch?v=R1X2WuXYhdM Be sure to subscribe to the Pedal Durango YouTube Channel for lots of tips and information about cycling
The Durango Derby is back!!
The 2024 Durango Derby Stage Race is coming up Sunday Sept 1 (Labor Day weekend) so make your plans now. This year’s Derby will also have timed downhill segments within each stage with great prizes, and bragging rights, to the downcountry champions!
Register before July 4th 2024 and be entered to win a brand spanking new @zippspeed 1ZERO HiTop XC race wheel set, some fresh race rubber from @maxxisbike, @ron_kingcage bottle cages, and other sweet prizes from our awesome partners.
If you’re already signed up, don’t worry, your name is also going in the hat!
Fuel up for those long rides
How many calories should I be eating during exercise? Brought to you by our partners at Leland House / Lola’sThe number of calories you burn while bicycling for one hour depends on several factors, including your weight, the intensity of the activity, and your metabolism. Here’s a general estimate based on different intensities and weight ranges:
Light (leisurely pace, <10 mph):
120 lbs (54.4 kg): ~250-300 calories
150 lbs (68 kg): ~300-360 calories
180 lbs (81.6 kg): ~350-420 calories
Moderate (moderate pace, 12-14 mph):
120 lbs (54.4 kg): ~475-575 calories
150 lbs (68 kg): ~570-690 calories
180 lbs (81.6 kg): ~680-830 calories
Vigorous (racing pace, 16-20 mph):
120 lbs (54.4 kg): ~600-720 calories
150 lbs (68 kg): ~720-860 calories
180 lbs (81.6 kg): ~860-1030 calories
To determine how many calories you should consume to maintain your weight, you need to consider your Total Daily Energy Expenditure (TDEE), which includes your Basal Metabolic Rate (BMR) plus calories burned through physical activities, including bicycling.
To estimate your TDEE:
Calculate your BMR using a formula like the Harris-Benedict Equation:
For men: BMR=88.362+(13.397×weight in kg)+(4.799×height in cm)−(5.677×age in years)BMR=88.362+(13.397×weight in kg)+(4.799×height in cm)−(5.677×age in years)
For women: BMR=447.593+(9.247×weight in kg)+(3.098×height in cm)−(4.330×age in years)BMR=447.593+(9.247×weight in kg)+(3.098×height in cm)−(4.330×age in years)
Multiply your BMR by an activity factor:
Sedentary (little or no exercise): BMR×1.2BMR×1.2
Lightly active (light exercise/sports 1-3 days/week): BMR×1.375BMR×1.375
Moderately active (moderate exercise/sports 3-5 days/week): BMR×1.55BMR×1.55
Very active (hard exercise/sports 6-7 days a week): BMR×1.725BMR×1.725
Super active (very hard exercise/sports & a physical job): BMR×1.9BMR×1.9
Example Calculation:
Let’s say you are a 30-year-old man, weighing 70 kg, 175 cm tall, and moderately active.
