Question 1

How many calories does cycling burn per hour?

Accepted Answer

Calories burned depend on power output and efficiency (22–26%). At 200W, a cyclist burns approximately 716 kcal/hour. At 100W: ~358 kcal/hr. At 300W: ~1,075 kcal/hr. Compared by effort level: leisurely (80W): ~290 kcal/hr; moderate (150W): ~540 kcal/hr; hard (250W): ~895 kcal/hr.

Question 2

Is cycling or running more efficient for burning calories?

Accepted Answer

Running burns more calories per unit of time at the same perceived effort due to greater muscle mass engaged and the energetic cost of impact. However, cycling can be sustained longer and at lower injury risk, resulting in more total calories burned per session. For weight loss, total energy deficit matters more than mode.

Question 3

How many calories should I eat back after a long cycling ride?

Accepted Answer

The 30–50% rule is practical: replace 30–50% of calories burned during the ride if fat loss is the goal. Consuming all calories back maintains weight. For rides over 2 hours or >1,500 kcal burned, full replacement supports recovery. Prioritize carbohydrates and protein within 30–60 minutes post-ride.

Question 4

Do I need to fuel during cycling rides?

Accepted Answer

For rides under 60–75 minutes at moderate intensity, no mid-ride fuel is needed. For rides over 90 minutes, consume 60–90g of carbohydrates per hour (gels, bars, bananas) to prevent glycogen depletion. Begin fueling at 30–45 minutes into the ride, not when you feel hungry (it's already too late).

區間	功率區間	% FTP	描述
第一區：動態恢復 (Active Recovery)	< 127w	< 55%	極低強度，促進血液循環，幫助恢復。
第二區：有氧耐力 (Endurance)	129 - 173w	56-75%	長途騎行強度，以脂肪氧化為主要能量來源。
第三區：節奏訓練 (Tempo)	175 - 207w	76-90%	中等強度，改善有氧心肺效率。'Sweet Spot' 位於此區高端。
第四區：乳酸閾值 (Threshold)	209 - 242w	91-105%	比賽強度，肌肉有灼熱感，通常持續 10-20 分鐘。
第五區：最大攝氧量 (VO2 Max)	244 - 276w	106-120%	極高強度，呼吸急促，通常持續 3-8 分鐘。
第六區：無氧能力 (Anaerobic)	278 - 345w	121-150%	非常痛苦，通常持續 30 秒至 3 分鐘。
第七區：爆發力 (Neuromuscular)	> 347w	> 151%	全力衝刺，通常少於 30 秒。

時間	碳水目標	補水目標
< 60 分	不需要	500–750 mL/h
60–90 分	30–40 g/h	500–750 mL/h
90 分 – 3 小時	60 g/h	750–1,000 mL/h
> 3 小時	90 g/h（葡萄糖 + 果糖 2:1）	750–1,000 mL/h

強度	範例	約 kcal/小時（75 公斤騎手）
Zone 2（耐力）	長距離騎行	500–700 kcal
Zone 3（節奏）	集團騎行配速	700–900 kcal
Zone 4（閾值）	艱難間歇	900–1,100 kcal

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