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Well I'd recommend you to cycle the way you feel most comfortable with. I would recommend you to cycle at an average pace to work and decide daily how you want to cycle back. Maybe you need to relieve some stress or aggression, so just bite your handlebar and go full speed. Maybe you are exhausted already anyway, so just keep it slow. Cycling 18km daily ...


2

Just to give you a rough idea. I commute about 14km every day (8 miles). My average speed measured over several month is 21.5km/h. This includes riding through city traffic and stopping at traffic lights all the time. Usually if the road is free my speed is around 25-30 km/h. I live in a pretty flat area and the elevation on my commute is not more than 60m ...


1

Before I answer I just want to point out that when I was in high school (long ago) I was 5 foot 11 and weighed between 85 and 95lbs. Now I weigh between 180 and 190. I've tried a lot of things over the years. Some worked, some didn't. Bodyweight did. As Mark Rippetoe says, training doesn't help you build muscle, recovering from training builds muscle. ...


1

You can make an estimate using your VO2 max. If you don't have access to a lab to get it measured, you can estimate it using a couple of different formulae. VO2 = 15 x (max hr/resting hr) VO2 = (d12 - 505) / 45, where d12 is distance covered in meters in 12 minutes of running. Once you have your VO2 max, divide it by 3.5 to get the mets that number ...


1

I haven't read on oxygenation, but have heard the term. I actually bought a heart-rate/pulse monitor watch about a week ago. It does NOT include the chestband thing, just wrist only taking over your heart-rate. Using it during a basic workout I notice more calories registering as burned, vs if someone calculated calories burned from the exercises I did. This ...



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