As a member of the NBW and hopefully a fairly consistent bike rider, you probably fall within the category that are in better physical shape as compared to the average American. Unfortunately, that might not be saying much nowadays! Whether you feel good about where you are or perhaps are not happy at all about your current appearance, losing fat while enjoying bicycling is a win/win for most of us. All it takes is a little understanding about the body, and a heart rate monitor to control the burn and loose the fat.

As I wrote in a previous issue about heart rate monitors (HRM), having one is like a window into how your body is working. To briefly refresh you as to how to get each zone, using a HRM, after you have determined your maximum heart rate (MHR), you want to use percentages of your max for each zone.

(Endurance Zone)

The more often you ride and the longer you ride, the more your body develops systems to convert the three sources of energy: carbos, fats and proteins. Proteins usually remain the same through all zones at 5% usage. So where can you burn the most calories per hour while using a good percentage of fat while doing it? At Zone 3, the aerobic zone. At Zone 3, you would burn around 350 calories, with 40 –60% of them being fat. In this zone, intensity is up and oxygen is available. You can feel when you are in this zone when you are working but can still talk to someone easily.

If you want to get leaner and ride up front a bit on Sunday’s ride, then pushing the crossover point is something to work on. The crossover point is your lactate threshold or Zone 4, where you cross from aerobic to anaerobic energy systems. As I mentioned before, the anaerobic heart rate zone shuts down fat metabolism since you are working without a constant supply of oxygen, which forces your body to use glucose in the bloodstream and in the liver for energy. But the more you work their or 5 to 10 beats below the top of zone 4, you can push up your LT over time, and as a result, work aerobically at a higher heart rate and burn more calories and fat at the same time!

Whether you are someone looking for a trim down while enjoying the bike, or you want to loose a few pounds to improve your climbing, the fat burning system based on HRM usage can be a huge benefit to achieve your goal. It leaves guesswork out and improves the quality of the cycling workout.

Start small by watching your zones and try to stay in Zone 3 at first. As you build in Zone 3, you should see improvements after about a month.

One thing worth mentioning is calorie intake and calorie outtake. If you are taking in more calories than you are burning, then riding in Zone 3 or Zone 5 for that matter will not do you much good. Don’t stop eating either, by dieting or starving yourself, as your body needs fuel to function. If you do, your metabolism will slow down as a reaction to being starved. Eat good foods. Eat regular sized meals. No need to Super-size it, especially if it is mostly saturated fat.

If you ride for 2 hours or more at a time, be sure to eat on the bike as well.

Once your metabolism steps up to regular cycling in moderate to high zones, you should feel the shift to a more efficient energy system, a lower heart rate at rest and a higher LT for more fat burning.

Don’t be afraid to get the most out of your spinning time. HRM’s can be purchased for less than $50 so their is no excuse not to have one if you cycle a lot, not just for fat burning but also to watch your body and know when not to push, especially as you get older.

I've only scratched the surface with regard to the benefits and techniques of using a HRM as a tool for fitness. For much more info, check the great references listed below. With a HRM on your handlebar, you’ll soon be shifting into a leaner you as you shift you derailleur on your next NBW ride!