The flatter the terrain, the less power-to-ratio matters and the more absolute power output matters figure 1. We can draw another conclusion: when power-to-weight ratios are identical, the rider with the highest. Calculating your own power-to-weight ratio requires only two measurements: your weight and your maximum sustainable power output. The first is easy to measure — just hop on some accurate bathroom scales. The second requires a power output measurement.
WattBike where you can pedal furiously without needing to slow down for bends, traffic, etc. This is your minute maximum sustainable power output. Your one-hour maximum sustainable power output will be five to 10 per cent lower depending on fitness than this figure, e. Your five-minute maximum power will be around 10 per cent higher than the minute figure, e. But how can you best achieve this? This will depend on your cycling background:. Simply riding more miles will boost your power-to-weight ratio.
Putting in more miles will not only boost your level of aerobic fitness i. For example, if you drop from 86 to 82kg and increase your minute power output from to W, your power-to-weight ratio increases from 2. You need to be a bit more focused than simply adding more miles. Yes, more miles might result in reduced bodyweight, but add too much extra volume and you run the risk of fatigue and burnout.
Moreover, an attempt to reduce weight when your body-fat levels are already quite low can lead to muscle mass loss as well as fat loss. Given power is generated within muscle tissue, you might end up reducing your weight but losing some power with it, resulting in minimal improvements in power-to-weight ratio.
In fact, remembering that absolute power is still very important, you might be worse off overall. A better option is to include some specific training to boost maximal power output.
This includes sessions such as intervals long and shorter, more intense , hill repeats and some threshold rides. Another useful strategy, especially for more accomplished riders, is to perform some regular weight training. Studies have shown that performing heavy resistance training for the key cycling muscles quadriceps, hamstrings, buttocks and calves not only boosts muscle efficiency, it can help prevent the loss of muscle power during periods of high-volume training, or during periods of weight loss.
Regardless of your riding ability, consuming a healthy diet with a minimum of sugary, fatty and processed foods will play a part in improving power-to-weight ratio. All other things being equal, higher intakes of sugar and sugary foods in particular have been unequivocally linked with higher levels of body fat ref 1,2.
Unlike muscle tissue, excess body fat blunts power-to-weight ratio and contributes nothing to power output. By the same token, a plentiful intake of dietary protein is recommended, especially after training. Protein is needed for recovery and repair after training, and studies show that higher intakes of protein can help prevent muscle mass loss when training volumes are high.
Obes Rev. The Frenchman expressed doubts that not every team is sticking to the same rules. At a higher than normal cadence they were done 8 miles later.
They politely signaled me to past. I thanked them for helping me. I was just wondering how big a difference this would make to an accurate FTP reading? Actually, it will not really matter as long as you train with the same setup. Eventually, if you do get a Powermeter the real value will show up, and then you will be able to modify accordingly your power in order to train withthe correct value. And good form. And a properly fit bike. Look at everything.
Go global! I like to look at the watt-estimations form younger and lighter riders on Strava. I am 59 years, kg heavy and not close to their speed. The watt is somewhat closer. It gives me satisfaction when i see my watt is not much behind very fast riders and I think its a sign that says I can partially close the gap when I get lighter. I am not a skilled biker, and do not dare fast cornering, but I like to push my limits.
Sometimes Strava says my watt is above in a 40 second climb, This is probably wrong, because I carried speed from descent, watt is strong for me when starting a climb in low speed. Measure, set a goal, train and repeat. Your email address will not be published. Notify me of follow-up comments by email.
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Comments As the coach states, there is a lot more to it than how simple it seems on the surface. I would need over 10 of the best cyclists in the world attached to bicycle generators to power my house when it is consuming this much power! While this doesn't diminish the effort of the cyclists, it does demonstrate that powering our future by pedal power doesn't look like an option, unless they want to work for nickels November issue of Bicycling magazine has an excellent article on human powered bicycle generators that I highly recommend.
As someone who is passionate about renewable energy and cycling, I get very excited reading this stuff. The article mentions two companies that are trying to retrofit gym equipment and spin classes to produce and display cyclists power output. ReRev is retrofitting gym equipment to produce clean energy and The Green Revolution is doing something very similar and targeting spin classes.
I've wanted something like this in my gym for awhile. I'm not a big fan of spin class currently because there is no feedback on how I'm performing and improving. These companies can provide valuable feedback on your power output AND produce clean, renewable energy for the grid. This is win-win stuff. BTW, we're working on a new site all about cycling power output and comparisons. Check it out. If you're interested in generating electricity from a bicycle check out our post on Human Bicycle Power Generation.
Going further on the topic of human bicycle power output, here's our post on how many cyclists it would take to replace a nuclear power plant! Associated Press - Oregon gym installs power generating equipment.
Skip to main content. You are here Home » Blogs » ckmapawatt's blog. Clothes slow Lance down. Clean Energy. A few friends and I are trying to see if it would be possible to power a tool that we have that has no engine with a bike. But before we build it we want to know if its possible at all. This is never going to be our way out of any energy problems, but it is making use of already 'lost' energy and it would also motivate people working out.
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