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How body weight affects performance

01 October 2010

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Take 2 riders, both with identical bikes, riding at the same power output and assume they have the same frontal area. Rider 1 plus bike weighs 85kgs and rider 2 is 5kgs lighter. Now, let's send them on test rides:

Test 1, Terrain : Flat road
Distance : 2km
Power : 250 Watts
Rider 1 distance deficit : 6.5m
Rider 1 time deficit : 0.6 seconds

Test 2, Terrain : 3% Gradient (shallow)
Distance : 2km
Power : 250 Watts
Rider 1 distance deficit : 64m
Rider 1 time deficit : 9 seconds

Test 3, Terrain : 6% Gradient (moderate)
Distance : 2km
Power : 250 Watts
Rider 1 distance deficit : 100m
Rider 1 time deficit : 22.5 seconds

An exponential problem. The steeper the climb, the faster the gap opens. In this example, we are only looking at a 5kg difference between 2 riders.

I can tell you that it's easier to lose 5kgs of excess bodyfat than it is to train up the extra power needed to match the speed of a lighter rider on a 6% gradient.

Many riders use the run up to December and January for their 'off season', why? This is a recipe for weight gain and performance loss but it's pretty common practice.

You've trained hard for your gains, leaned up a little and if you follow this type of 'off season' plan, you will give it all back. If you are carrying some extra weight, now is a perfect time to not only improve your power and performance, it's also time to shed the kilos and hit Januray 2011 leaner and faster! Keep training and see the positive adaptations that occur with your cycling performance.

by Mark Carroll
UCI Level 2 Cycling Coach

by Mark Carroll

UCI Level 2 Cycling Coach

Cadence Cycling Performance Centre
214 Heritage Market
Old Main Rd
Hillcrest
KZN
031 7652611

info@cadencecycling.co.za
www.cadencecycling.co.za

Cadence

2 comment(s)

Gavin

10 December 2010 @ 08:25 AM

These comparisons are done at 250W, which I think would be well above the average output of non-competitive riders, so for the rest of the field the weight difference would probably mean dropping a gear by the top of the hill, making the difference possibly much more dramatic.

Simon

03 January 2011 @ 05:47 PM

Do you have any advice or a plan for someone like me to lose the weight. I cycle about 4000km's a year. When I cycled last year, I weighed about 98kgs and went down to 92 kgs by about July. I went back up to 95kgs and then over the feastive season I didn't overdo the eating,etc and rode about 500km's over the past 2 weeks and still haven't lost any weight at all and still stuck on 95kgs even with all the time on the bike. Is there something I can follow to drop at least 5 to 7 kgs in the near future to be more competitive on the bike. Please advise. Thanks, Simon