If you watch professional cyclists compete, you'll notice that they have one thing in common. They are all thin. Their low body fat percentage -- and the lightweight bikes they ride -- help them ascend mountains and blast through time trials at blazing speeds. Even for the average recreational cyclist, your body weight has an effect on your ability to produce power and speed on the bike.
Power-to-Weight Ratio
"Power-to-weight ratio" are big buzzwords in cycling today. Power-to-weight is a fraction that compares two variables -- power, which is measured in watts, and weight, which is measured in pounds or kilograms. Athletes measure this as the amount of power they are able to generate at a certain weight. Cyclists measure power on a power meter. As power meters grow in popularity, their price has decreased, making it more common for amateur athletes to measure the power they are able to produce on every ride.
Effects of Excess Weight
The effects of excess weight come into play on a hill climb. Imagine that two riders are climbing a hill with similar bikes. The first cyclist weighs 175 lbs. and has a sustainable power of 475 watts. The second is 130 lbs. and has a sustainable power of 380 watts. You might conclude that more watts equals more power and speed to ascend, but another factor is at play. Weight is also important because the rider who weighs more will have to work harder to overcome the effects of gravity, which works to slow the climber down. Even though he is producing less power, the second rider will reach the top of the hill first.
Improve Performance
There are physical limitations to how much weight you can lose while still increasing power. That's why many coaches, including Lance Armstrong's former coach, Chris Carmichael, suggest working on improving the power side of the equation. This increased effort will, in turn, help you naturally shed excess weight, without losing lean muscle. As you work to improve your power-to-weight ratio, he suggests focusing on eating a nutritional diet without excess calories and refining your training program.
Training Program
Perform high-tension intervals to help increase your power, especially during hill climbs. Start by climbing a hill that takes five to 10 minutes to ascend and pedal at a low cadence of 50 to 60 rpm while seated. You can also perform resistance exercises in the gym, such as squats and lunges, to increase your leg strength. Also perform hill repeats where you find a climb that is long and that you can climb while staying seated for the duration. Pedal at a higher cadence, between 75 and 85 rpm.
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