Being a talented cyclist is about more than just riding at fast speeds. A smart cyclist will conserve energy by riding in the pack and drafting off of other riders. This changes, however, when the rider has to tackle a stiff climb or when a cyclist is out on the course alone during a time trial. This is when having a high power-to-weight ratio makes all the difference and separates the average bike riders from the great ones.
Definition
A cyclist's power-to-weight ratio is the amount of power the cyclist is able to generate per pound or kilogram of body weight. A cyclist will have a high power number when he is able to ride for extended periods of time at a maximum sustainable power. Riders with a high power-to-weight ratio can often sustain efforts above their lactate threshold for a long period of time. When this level of sustained power is combined with a low body weight, which also means they generate less wind resistance, the result is a superb climber or time trialist.
Power Meter
Years ago only elite and professional cyclists trained with power meters. Because of increased availability and affordability, these meters are appearing on the bikes of more amateur athletes. The device, which is attached to the cranks, freehub or bottom bracket, measures the rider's power output and instantaneously displays a variety of power figures on a handlebar-mounted computer. The numbers show exactly how hard a rider is working at any given time and are key to calculating a cyclist's power-to-weight ratio.
Lighter is Faster
Some of the fastest cyclists are also very thin. This means they have a low percentage of body fat and lots of lean muscle. When a lighter cyclist passes a heavier cyclist on a hill, the lighter cyclist has less gravity forces to contend with and therefore uses less power to ascend the hill than the heavier cyclist. This is why reducing body weight is one of the main goals of an elite cyclist. Weighing less results in using less energy to ascend a hill, when the forces of gravity are working against the rider.
Increasing Power-to-Weight Ratio
Reducing body fat is the most effective way to increase your power-to-weight ratio, although it is not always the most practical in the long run. If you choose this route, remember that the key is to lose weight without depriving your body of necessary calories for training and without losing muscle. Choose low-calorie foods that are high in fiber and protein, which will keep you full for longer. For many riders, however, focusing primarily on building power will also result in the subsequent fat loss. A structured training program can provide a sustainable way to increase power. You can build muscle strength and increase lean muscle by working out in the gym in the off season. Incorporate interval training and hill specific work, such as hill repeats, into your training routine.
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