According to the National Strength and Conditioning Association, resistance training can help prevent injuries and improve overall aerobic capacity; which can be crucial, since you need a strong lower body to ride three hours or so to complete 40 miles.
Considerations
Scott Powers, physiology professor at the University of Florida and coauthor of "Exercise Physiology" states, in order to estimate energy expenditure, you must use body weight and the Metabolic Equivalents or METS to get a accurate measure.
Low Intensity
According to Powers, biking at a light effort --- 10 to 12 mph --- equates to approximately 6.2 calories for a 130-lb. person and 8.11 calories per minute for a 170-lb. person. At 10 mph, you can complete 40 miles in four hours, which can expend 1,488 calories if you weigh 130 lbs. or 1,946 calories if you weigh 170 lbs.
High Intensity
Vigorous effort --- 14 to 16 mph --- expends about 10.34 calories per minute for a 130-lb. person and 13.52 calories for a 170-lb. person. At 15 mph, you can complete 40 miles in 2.67 hours, which can expend 1,656 or 2,166 calories, if you weigh 130 lbs. or 170 lbs., respectively.
Expert Insight
The caloric expenditure was based on a formula and data complied showing METS required during physical activities. According to Powers, one MET is equal to .0175 kcal per minute. The formula used is .0175 x METS x Body weight in kg with biking requiring six to 10 METS.
References
- "Essentials of Strength Training and Conditioning"; NSCA; 2008
- "Exercise Physiology"; Scott Powers, Edward Howley; 2009
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