Up your heart health and life expectancy by bike Unsurprisingly, given how much work the lungs do during aerobic exercise, cycling strengthens the lungs. As you probably guessed by the title of this section, they extend beyond even the fitness, health and economic advantages. If you strongly favor either cycling or gym-going over the other, then this in itself is the biggest indicator that you will find success in your weight-loss quest. Additionally, cycling clubs frequently participate in group rides together, which can be a fantastic opportunity to discover new paths and meet new people. Motivation is King (or Queen) where weight loss is concerned. Consider going on a bike ride as an option if you want a less expensive approach to getting in shape. In addition, you’ll save money on petrol if you ride your bike to work instead of driving. Increase fitness from the comfort of your home with these effective cardio exercises.Bike riding is a great way to manage weight because it offers different approaches.With so many different types of diets, it can be a bit confusing, but mostly they all create a calorie deficit.Objective data lets you adjust training and nutrition with confidence instead of guesswork.This refers to the layer of fat found directly beneath the skin.As with any cardio machine it can help you lose weight with HIIT workout on the elliptical trainer.The human body mainly uses fat reserves as fuel during low-intensity activity.Zone 2 rides quietly build endurance, torch calories, and make those tougher workouts feel easier.You don’t need the newest diet or fancy equipment. Exercise bikes are becoming increasingly popular at home because they offer a convenient, low-impact way to get in shape, build leg muscles, and lose weight. Since protein has calories, consuming too much can make it harder to lose weight. Replacing meals with protein shakes may help you lower your daily calories, which can help you lose weight. A person weighing 125 pounds can cut down 211 calories during the same time and intensity level while a 185-pound person can burn 311 calories. The Caloric Conundrum: Why Cycling is Effective for Weight Loss Everyone is different and other ways of losing weight may or may not work for you – you’ll have to try them to find out. For information on cycling as a vegan, see here. Chris Froome doesn’t have big leg muscles. No matter what your weight loss goal is, the journey isn’t going to be easy. We’ll cover these tips in this article, including tracking your progress, interval training, and cycling with other people. When you combine this with a slight calorie deficit, you’ll be well on your way to losing fat. Targets Belly Fat Over time, you can add in some sessions that require moderate to high effort. Aim for most sessions to sit in the “talk test” zone, where you can chat comfortably but still feel you’re working. To keep moving forward, you’ll just need to tweak your intensity or duration every few weeks. If you’re riding with a power meter or smart trainer, you’ll get much more accurate feedback than relying on speed alone. High-quality spin bikes offer the same smooth ride as outdoors and make it easy to track your progress. You can hop on the bike anytime, no matter the weather. Outdoor rides are fun, scenic, and naturally longer because you’re exploring. Avoid cutting hard or doubling workouts, you’ll just burn out. Easy Tempeh Lettuce Wraps An example of an anaerobic exercise is lifting weights.The last thing you want is to get a stiff neck from cycling."You're teaching your body to adjust to a new type of pressure on your hands, wrists, groin, and feet. It can take time to get comfortable, so if you feel awkward at first, that's completely normal."Science suggests that more time spent riding a bicycle can help control the proper functioning of the brain.You do not need to get a subscription to any gym, you can choose the timings yourself and it is effective in high-calorie burning.No matter what activity you choose, they can also help you cover more distance and ride faster on your bike.Generally, 1kg weight is reduced by regular cycling in a week if a proper diet is followed up. By following these safety tips and precautions, you can enjoy the benefits of everyday cycling for weight loss while minimizing the risk of accidents or injuries. If you are new to cycling or have been inactive for a while, start with shorter rides at a comfortable pace and gradually increase the distance and intensity. They are low in calories and can help you feel full without adding excess weight. Cycling increases metabolism and effectively burns calories using big muscle groups like the legs and core. Cycling is not only a great way to have fun but also a very effective way to increase overall fitness and lose weight. Cycling can be an affordable and efficient way to get in some exercise and lose weight. Do this five times a week, and you’ll burn 2,500 calories! Typically, you can engage in sessions lasting from 30 minutes to an hour, incorporating intervals to maximize your fat-burning potential. On average, indoor cycling can provide a highly effective workout in a controlled environment. Additionally, external factors like weather and time availability may also influence your cycling routine. Extreme caloric restriction can lead to negative side effects such as muscle loss, fatigue, and nutritional deficiencies. But you'll also be engaging your core to keep you balanced and stabilized on the bike, and to a lesser degree, you'll fire up your arms, shoulders, calves, and hamstrings.Your body does not have enough oxygen for energy production, and carbohydrate storage is exhausted after a short time.However, there’s more to consider when it comes to effective, long-term weight loss.Aerobic exercise such as running, swimming and cycling are the best ways to burn calories quickly as your body is working harder and needs more fuel to keep going.This makes it as effective for weight loss as other sports such as running, but without pounding roads or running machines.This will be motivating on days when you feel like skipping your workouts, eating junk food, or sleeping all day.And like any exercise, you'll accrue more benefits the more you keep at it. Incorporate 2–3 days of strength training per week to boost muscle mass and metabolic rate, enhancing weight loss results. Not all cycling workouts are created equal when it comes to weight loss. Cycling is a weight-supported exercise, meaning it’s easier on your joints compared to running, but still demands significant work from leg muscles. Cycling is one of the most accessible and enjoyable forms of exercise, and it might be one of the most effective tools for weight loss and improved health. Some people believe that because of the more manageable conditions of an indoor cycling session, it is easier to burn calories. You can gain weight when you consume more calories than the amount of calories you burn. These can be as simple as a tiny screen that shows you distance, time, or calories burned, or as elaborate as a 22-inch touchscreen that plays videos to keep your experience as immersive as possible. Most standard exercise bikes position riders with their torsos tilted forward, which can help engage rear leg muscles like the glutes and hamstrings. This is because, when we fast, the body initiates a process called autophagy. This appears to have a beneficial effect on weight change, waist measurement and metabolism. This state is achieved by reducing your ‘eating window,’ or the time during which you eat. Despite being popularised by today’s diet world, the practice of fasting dates back centuries and is thought to be one of the oldest therapies in medicine. Nevertheless, if you prefer, you can opt for a progressive training plan that aims to improve your fitness as you go on. The same rides that you did before won’t be enough to challenge your body anymore. As you keep cycling consistently, your fitness will improve. Interval training can be done through practically any workout. It depends entirely on your diet and your level of physical activity. There is no magic number of miles that you need to start losing weight. All of these qualities help make ebike riding a more rewarding and enjoyable experience. According to the Sleep Foundation, healthy adults need at least seven hours of sleep per night. Keep a record of your weekly fitness achievements, too. Will cycling build muscle and slow down my weight loss? Log injections – including the medication, dose, and site – as well as side effects, so you can better understand your body and what helps you feel your best. Log your weight and activity to get a clearer picture of your journey. GLP-1 weight-loss medications change your weight. Access our nutrition and fitness programme designed to maximise results. For starters, according to one study, treadmill walking recruited more muscle engagement from the tibialis anterior (muscle along the shin bone) compared to cycling, and cycling recruited more muscle engagement from the gastrocnemius (calf muscle).It is recommended to start with at least 30 minutes of moderate-intensity cycling and gradually increase the duration as your fitness improves.We've also got a guide to nutrition and indoor cycling, which you can tap for even more helpful advice.This article cuts through the noise to provide you with evidence-based strategies for using cycling as your go-to weight-loss workout.This will train your body in both fat burning and high intensity, strength building directions.After 40, your body undergoes hormonal changes, especially during menopause.This sums up to approximately 210 calories in half an hour.Now set a clear goal and timeline.“It’s hard to definitively say whether a person with hip, knee, or back pain would get better results from walking or cycling, so my advice is to try a little of both,” McDowell says.Examples of aerobic exercises include walking, cycling and swimming. Instead, health experts recommend choosing nutritious foods, practicing portion control, and developing an exercise habit. If you're doing calorie cycling, the leptin produced on your higher calorie days may keep you satisfied the next day. Here are three factors that could determine how well calorie cycling works. It's also important to take into account the many chemical and biological processes that affect weight loss. As menopause gets closer, periods get farther apart for months before they end. Period cycles tend to get shorter in early perimenopause, so periods are closer together. Most often, menopause happens over time. But the physical symptoms, such as hot flashes, and emotional symptoms of menopause may disrupt sleep, lower energy or affect mood. Track Your Progress Each Day To overcome this problem, people often resort to burning calories by biking or cycling. By staying consistent and motivated, you can overcome any obstacles and achieve your weight loss goals with an exercise bike. One of the biggest challenges when it comes to weight loss with exercise bikes is overcoming obstacles and plateaus. For example, if you’re looking for a low-impact workout, you may want to consider a recumbent exercise bike with a comfortable seat and back support. This excessive desire for losing weight affects not only adults but also young and old people. Generally speaking, the prevalence of dieting has increased in the last several decades. However, 70% of the world’s population is in the normal weight range or underweight. A monthly update filled with nutrition news and tips from Harvard experts—all designed to help you eat healthier.Sign up Create healthy, balanced meals using this visual guide as a blueprint. Use healthy oils (like olive and canola oil) for cooking, on salad, and at the table. Incorporating resistance training, such as weight machines, free weights, and resistance bands, can further enhance muscle mass and improve your resting metabolic rate. The fast-paced, interval-style nature of cycling classes increases your heart rate and promotes fat loss while also improving cardiovascular fitness. In this article, we’ll explore the benefits of cycling classes for weight loss, how they work, and how you can maximize your results. Yes, regular cycling for 1 hour daily can reduce weight effectively. If you consistently cycle for 15 days for 1 hour moderately you can lose 1 kilogram of weight easily. You do not need to get a subscription to any gym, you can choose the timings yourself and it is effective in high-calorie burning. Ahead, we'll break down exactly what the science says about bike riding and weight management, and what else you can do to drop that excess weight. So, could cycling be your chosen form of regular exercise? When you tell people you're on a weight loss journey, you'll often find that everyone has a secret hack. However, weight loss still comes down to consistency, progression, and smart nutrition choices. Strength training once or twice a week is equally important, focusing on leg power, core stability, and overall mobility to support your riding and maintain muscle mass. So a cardio based exercise machine can do that.That means to burn 1kg of fat you’ll have to ride 324.9km.It’s much harder to quit when you are with others, and if you’ve arranged to ride with other people you are much less likely to cancel your ride due to excuses like the weather.Let's elevate your workout game together!First, it may create muscle imbalances since cycling primarily targets the lower body, neglecting upper body strength.Another way to really ramp things up is to replicate the experience of cycling climbs in your session.But is it as simple as hopping on a bike and watching the pounds disappear?Keep in mind that some people won’t be cut out for fasted training. ‘In the real world, it’s not a perfect science,’ says Carey. That’s because you’ll be burning more carbohydrate so you need the fuel, or you may find you can’t complete the session. You can’t do it for an hour like you can if you’re running. Don’t eat before or during the ride,’ says Whyte. Your power output might actually fall if you’re not trained to do it.’ Cycling enthusiasts have been debating for quite some time whether the benefits of weight loss may be achieved more effectively through cycling indoors or outdoors. Top cycling tip – To burn the most calories, aim for a pace of 20 to 30 miles per hour. Research suggests it will tend to burn more calories in the same time you would spend at the gym. The best thing about cycling is that it burns a lot of calories and doesn’t require any special equipment. Effective exercises is a workout you’ll keep on doing.Not exactly, Shedding fat in a specific place is known as “targeted fat loss” or “spot reduction,” which is largely untrue.As we don’t really use our abs to cycle, people often ask if belly fat will be reduced by cycling.Riding uphill forces large muscle groups to work harder, increasing calorie demand.To increase those advantages of cycling for weight loss, focus on these other lifestyle habits, too.Adjust your diet to support your goals, emphasising whole foods and balanced nutrition.Snacks eaten soon before exercise probably won't give you added energy if your workout lasts less than 60 minutes.Hence, reducing 10kg weight may take around weeks. Whether it’s a stationary bike, bike trainer, or bicycle trainer stand, these machines are a staple in both gyms and home workout spaces. You can also consider working with a personal trainer or fitness coach who can help you modify your cycling routine to accommodate any physical limitations or health concerns. This is because muscle tissue requires more energy to maintain than fat tissue, so the more muscle you have, the higher your resting metabolic rate will be. Cycling can help build muscle, especially in your legs, but it won’t slow down your weight loss. There’s also the simple fact that the more hours you’re awake, the more opportunities you have to eat. Research by the Mayo Clinic shows that lack of sleep results in excess belly fat – in this research a 9 per cent increase in abdominal fat and an 11 per cent increase in abdominal visceral fat. Taking a tablet is easier than getting out on the bike, but I don’t think there are any shortcuts,” he says. As for which exercises, you’ll enjoy more bang for your belly buck by focusing on compound exercises. And, according to a wealth of research, it can banish belly fat, too. When done correctly, cycling is joint friendly – particularly for your knees and ankles, says Garlick. Association of cycling with all-cause and cardiovascular disease mortality among persons with diabetes. Factors affecting energy expenditure and requirements. Using cycling apps, listening to music, or participating in virtual rides can also help maintain consistency and excitement.Why Reduced Exertion HIIT (REHIT) is the most effective workout.But how many minutes of exercise per week do you need?“Often, it can seem as if you’re lowering fat in a specific area more than others, but that might be because it’s a more noticeable place, like the belly or hips.Consider other aerobic activities like swimming, running, or group fitness classes for cross-training.For weight loss to occur, you must be in a caloric deficit, which means consuming fewer calories than you expend.You may find the website of the Netherlands Nutrition Centre to be a helpful resource for achieving a well-rounded diet.Take on mountains and off-road paths with our MTB bikes—nothing stops them!If you’re looking to drop a few kilos without wrecking your knees or starving yourself, cycling might be your best bet. Whether you prefer outdoor biking or using a Tousains foldable exercise bike at home, cycling can help burn calories, improve cardiovascular health, and support long-term weight management. While it’s not the most effective way to lose weight, cycling does burn calories. If your schedule is tight, high-intensity interval training (HIIT) or sprint workouts can be more effective, burning more calories and providing a longer post-exercise calorie burn as your body recovers. Just be sure to incorporate rest days and cross-training into your routine to avoid overtraining and allow your muscles to recover. One advantage of indoor cycling is that you can do it year-round, regardless of the weather or time of day. Aim to cycle at the same time every week, so it becomes a habit and you’re more likely to stick to it. Cycling offers numerous benefits that make it an attractive option for weight loss. 🚴♀️ Choosing the Right Bike for Weight Loss “The benefit of it being a low impact activity is that you can exercise for longer and go farther, compared to something like walking —which is a fantastic exercise too,” says Brooke. And for people who are balance-challenged, Brooke suggests using a bike with wider tires. “With a little bit of speed, your bike is actually going to want to stay upright and go in a straight line,” says Brooke. And riding a bike helps your balance in other areas of your life, too. We talked with Namrita Brooke, PhD, RDN, a USA Cycling Level 2 coach with degrees in applied exercise physiology and sports nutrition, to find out all the ways it can build strength, improve your balance and more. Fasted rides are good at burning fat, but won’t elicit a large training stimulus. This will give you the flexibility to add low-intensity fasted rides to drive fat-burning adaptations. Your training can help you burn fat, but losing weight is only half of the w/kg metric. After 40, your body starts playing by different rules. It's an excellent activity for anyone looking to improve their fitness. The exercise and fresh air calm your mind, helping with anxiety and depression. This makes it a top choice for losing weight and staying fit. Aim for 150 minutes of moderate activity weekly, like minutes of cycling daily. Besides being a recreational activity, cycling is an excellent cardio workout that helps one shed weight and lose belly fat. However, long-term studies report that people who diet to lose weight rarely succeed in maintaining the lost weight and make repeated attempts; thus, exposing them to the danger of weight cycling.15,16 Engaging in regular cycling not only helps you lose weight but also encourages other healthy habits. With time and consistency, cycling for weight loss can deliver significant results – even for inexperienced riders. You don’t always have time for an outdoor ride, but even a quick session on ROUVY before or after work is an effective way to burn calories and crank up your metabolism. Cycling for weight loss isn’t just a workout; it’s a lifestyle change that can lead to long-term health benefits. When you’re cycling for weight loss, it’s essential to prioritize safety. The table below compares different workouts based on calories burned, fat and carbs used, heart rate, and how tough they feel. That’s like burning off a small meal, which can help you lose weight over time. However, it is important to keep in mind that everyone burns fat in certain areas before others based on factors such as gender and genetics. Your body then turns to your fat reserves to complete this task — some of which could be belly fat. You start working up a sweat, and as you do so, your body depletes the energy derived from the breakfast you just ate. This article is not intended to open a can of worms on the correct diet you decide to follow, but we do suggest that you try your best to stick to a healthy eating plan. So don’t be scared to order yourself that croissant on the next group training ride, but keep the number of sugary, processed treats to a minimum. Good quality sleep has been shown to be important in weight loss. Cycling is a non-weight bearing endurance-based sport which makes it attractive when it comes to picking a sport for weight loss purposes. When you frequently ride bikes, you have a higher chance of staying safe from brain diseases such as Alzheimer's and deficit disorders. Not only is it a healthy way to stay fit, but it is also a low-impact exercise option that is gentle on your joints. As you pedal, the resistance from the pedals provides resistance training for your leg muscles, helping to strengthen and tone them. Furthermore, cycling is a low-impact exercise, which means it puts less stress on your joints compared to other forms of exercise like running. It offers numerous health benefits and is suitable for people of all ages and fitness levels. Cycling can also improve your cardiovascular health, strengthen your muscles, and increase your endurance. Indoor biking, such as using a stationary bike, offers flexibility and convenience, allowing you to ride at any time regardless of weather conditions. Riding outside can also incorporate hills and winds, which can further enhance the calorie-burning potential of your ride. Beginners might start with shorter rides and gradually increase duration and intensity as their fitness level improves. "Strength and resistance training has tremendous benefits, from increasing bone density to improving mobility." "It's really important to incorporate both aerobic and strength work into any fitness routine," she says. There isn't much difference in performance or benefits with an outdoor bike versus a stationary bike, he adds. WEEK 10 He has extensive knowledge in exercise physiology having previously focused on the physiological testing of endurance athletes. He has raced both on the road and track at a National level in the Junior ranks which led to his interest in the science behind training and conditioning, as well as his passion to help athletes optimise their performance. Having fun makes it easier to maintain any form of regular exercise. These sessions are often also referred to as IMTG (Intra-Muscular triglycerides) sessions and are best achieved by exercising before breakfast. When it comes to weight loss, high-intensity interval training (HIIT) cycling is often considered the most effective. Additionally, incorporating interval training or high-intensity interval training (HIIT) into your cycling routine can also boost calorie burn. A balanced diet that is high in protein, fiber, and healthy fats, and low in sugar, salt, and unhealthy fats, can help support weight loss efforts. You can choose an area of improvement—aerobic capacity, lactate threshold, VO2 max, FTP, etc.—and tailor your workout program around that specific marker. With cycling, there’s a high ceiling for progression and many more ways to incrementally improve. Of course, you can always try things like including more hills or steeper hills in your walking route, adding resistance by carrying light weights or wearing a weighted vest, or incorporating fast walking intervals, says Burke. Foods like a small banana, a slice of whole-grain toast with jam, or a handful of cereal can offer the quick energy your body requires. For detailed information on calorie expenditure during indoor cycling, refer to the useful insights provided by Blink Fitness here. This aspect makes it particularly useful for individuals looking for effective workouts that are easier on the body. The beauty of indoor cycling lies in its adaptability to different fitness levels and its accessibility. She is frequently quoted in the media on topics ranging from the diabetes epidemic in the United States to discussing fad diets, exercise trends, and the complications of Covid-19 in patients with obesity. Remember that consistency is key for weight loss, so try to stick to your planned schedule as far as possible.Regular cycling every day can increase your heart rate and boost blood circulation throughout the body.“Doing, say, a high-intensity interval workout might not have the same benefits, because if you’re a relatively unfit or untrained person, you might feel extra tired and really just wiped out—meaning more mental fatigue and less mental energy.”Whether preparing for an upcoming race or wanting to achieve personal health reasons, cycling can help you achieve your goals.As with other chronic health conditions, treatment should be ongoing and should be adjusted based on how the patient responds.Although I have not lost a lot of weight on the scales I have lost inches off my bottom, legs, stomach and torso!Igor Thiago is the closest challenger right now to Erling Haaland in the EPL Golden Boot race. Losing weight is not just about exercise, but also about maintaining a healthy diet. Use a fitness tracker or smartphone app to monitor your speed, duration, and calories burned. By combining cycling with a proper diet, you can optimize your weight loss efforts. Whether it’s miles covered, calories burned, or average speed, tracking your progress can help you see how far you’ve come and provide motivation to keep going. Cycling everyday can help you lose weight, but it’s important to stay consistent in order to see results. But it’s not just as simple as jumping on the bike and getting the body of your dreams, Kelly says. It increases the body's ability to create and use energy to provide power without the presence of oxygen by burning glucose instead to form adenosine triphosphate (ATP). What’s more, the benefits are the same whether you are enjoying a ride outdoors, or on one of the best exercise bikes indoors. Foot Retention for Fixed Gear Bikes: Different Types & How to use Them (And Why You Actually Need It) Aim for at least minutes of cycling most days of the week. Weight Loss is a major issue for many people and losing weight is not easy. With a personalized diet plan tailored to her taste preferences and medical conditions, Preeti lost 7 kg in just 22 days! Worried about her thyroid health and family history of diabetes, she took control of her well-being and sought help from Fitelo. Remember, everyone’s body is a bit different, so what works best for you might vary based on how hard you cycled, how your body works, and what you like to eat. You can find out more about this topic in our guide to calorie consumption with an e-bike. When cycling without electric assistance, your calorie consumption is the same as on a conventional bicycle. To give your body just what it needs, we recommend you take in a lot of fluid and eat a balanced diet. Those who exercise four to five times a week for 30 to 60 minutes can increase the value by 0.3. So a cardio based exercise machine can do that. There are many bikes that serves different functions. A stationary bike is a cardio equipment that can mimic the movement of a bicycle indoors. Focusing on stabilizer muscles helps build strength while working the muscle groups and strengthening them. Combining cardio with resistance training will give you overall better cardiovascular system and function. The best and most effective healthy eating plan is one you can follow for a long time. But stay on it only for a short time to avoid possible health problems. High-protein diets aren't safe if you stay on them too long, and they may not be safe if you have certain health issues. Choose nutritious foods to help you meet your weight loss goals. Both are primarily aerobic activities that lend themselves to endurance adaptations, not hypertrophic (muscle growth) ones. While one could argue that cycling, too, has a limit as far as endurance is concerned, the average recreational cyclist isn’t going to reach that limit. Cycling, on the other hand, lends itself to higher intensities for longer periods of time, thus it creates more room for improvement than walking does. In healthy but untrained individuals, regular walking at moderate intensities can lead to a modest improvement in VO2 max. “It’s hard to definitively say whether a person with hip, knee, or back pain would get better results from walking or cycling, so my advice is to try a little of both,” McDowell says. It’s also a great idea to introduce more protein in your diet to keep hunger at bay and kick start your metabolism into action. The most common advice you will hear is to pick a cycling event that is currently out of your ability and sign up for it. It’s always easier to do something if you have a deadline looming over you so the best way to ensure that you stick to your training programme is to give yourself a goal. If you’re new to cycling, don’t push yourself too hard. These numbers can guide you in choosing the best workout for your goals, but they might change depending on how hard you exercise. Choosing the right exercise depends on how it affects your body. It’s not too hard, so you can keep going for a while, making it great for steady weight loss. This might not seem like much, but every little bit helps in reducing body fat. Yes, cycling absolutely helps you lose weight by torching 400–600 calories per hour at moderate intensity, building cardiovascular fitness, and creating the consistent calorie deficit your body needs to burn fat. So cycling not only helps you lose weight while you’re on your bike, but it also helps you burn calories and fat throughout the day. Not only will you lose weight while riding your bike today, but by getting out and pedaling on a regular basis, you’re also training your body to lose even more weight the next time you ride. This simply means that you’re burning more calories than you consume, setting the stage for your body to burn stored fat for energy and ultimately leading to weight loss. If you’re looking to ride a bike for weight loss, there are a few tips to lose weight by cycling that can help you make the most of your workouts. With an electric bike, you can track your progress by using the distance traveled metric on the front display. Of course, you can still use the pedal assist to make the climb easier, while still getting a good workout. To connect with fellow riders, join the official HeyBike Fans Group. On the other hand, under-eating can leave you under-fueled, hampering workouts, recovery and your immune system. The only downside is you’ll weigh more than your optimal racing weight. “If you don’t take enough in on the bike, you end up riding like a three-legged donkey,” he says. But on a five-hour leisurely ride, he’ll eat bananas and homemade flapjacks. Whether you should opt for sports nutrition products or ‘real food’ for fuel during a long ride depends on its purpose – “do you want to complete the ride or compete in the ride?