Interesting article ...


How Weight Loss Improves Cycling Performance | Bicycling

By the Numbers: How Losing Weight Improves Cycling Performance
Cycling favors good power-to-weight ratios, but by how much? We calculated exactly how weight loss can boost your riding performance.
The article goes on to show what a difference a 5 pound, 10 pound, and 20 pound difference could make.

Hmm, "altered hormone production, reduced strength, and neuromuscular impacts are all likely to accompany weight loss beyond a healthy point", sounds great!

This would certainly appeal to some, in that the "healthy point" may be far above the optimum cycling power to weight ratio. For overall health long term, more important would a reasonable body fat percentage.

For men this is mostly a non-issue, they can get well below 10% with no adverse effects.

10% is about where you get six-pack abs. At 7% there's significant vascularity. Without a lot of upper body muscle ribs are visible.

Most guys are in no danger of weighing less than that.

Being a skinny lightweight doesn't mean anything... Some track cyclists weigh in at around 200 pounds and can generate more then 2000 watts.

I'd go a bit farther than that. I'm over 200 and generate, well, a bit less than 2000 watts these days. But I'd bet that I enjoy riding my bike a whole lot more than the 120 lb stick insect who lies awake at night worrying about the extra 3.493 calories ingested at dinner. I enjoyed my dinner a lot more as well

I'm a sort of in the middle body type, not slim, not a clyde... but with a strong power to weight ratio. I can hold 200W over a 2 hour ride, but have no aspiration to loose weight because the last time I did, I lost power too.

Personally ... losing weight has made a huge difference in my cycling. I'm so much faster and stronger than I was when I was heavier. And it especially makes a difference here in hilly Tasmania.

Carbs = happiness, so ~85kg I shall (most likely) forever remain. I certainly don't miss 108kg, though. The amount of work, dietary restriction, and cut back on mileage (due to decreased caloric intake) simply isn't something I want to do. I'd rather ride a lot and eat some biscuits and gravy should I feel so inclined.

I learned real quick like that riding 250 miles a week and trying to restrict calories (without accurately logging them) was a good way to make myself tired, irritable, and generally unpleasant. I average ~11,500kcal a week on the bike, so I can afford a milkshake here and there, I reckon.

Only 1 kg is a real difference if you, for example, are racing. This 1 kg makes the difference between having a chance to win, or finish in the main group the 50th or 80th.

I'm trying to gain weight as I do strength training. You can't build a lot of muscle on a calorie deficit so I'm making a point to eat more.

Weight loss (for people already at or near a healthy weight) doesn't have much affect on cyclists riding on flat ground, but can be profound on hills. It depends where you live, how you ride, what you look like now.

On a climb, a 6% loss in bodyweight (10 lb for a 180 lb person) is like gaining another cog on your cassette.

As the article says ...

If You Lose 5 Pounds...

Say you hold 200 watts up a six-mile climb with a three-percent grade. If you weigh 180 pounds, you’d average 11.46mph. If you weigh 175 pounds, you’d go 11.65mph. At the top of the climb, you’d have saved 30 seconds. That might not seem like a lot, but if you’ve ever watched someone slowly roll away from you, you know what a difference even a few seconds can make.

On a steep pitch, things get even more pronounced.

You all will have to keep reading the article for more.



But I can tell you from experience that losing 55 lbs has significantly improved my climbing speed and strength. And interestingly ... I enjoy my dinner too.

Sure you may gain some speed on climbs, and also may loose a little on the flats. But then there is the risk of becoming this guy...

"_______ was known for his care for detail when considering weight. With a low weight (60 kg) he was usually one of the lightest riders in his class. He was known for peeling off unnecessary stickers from his bike, not wearing the Livestrong wristband which was common among many Tour de France riders, due to the additional grams"

All of these "weight loss" calculations assume only losing blubber... and not losing muscle.

Those of us that carry a little "spare tire", can often stand to lose some weight, and still remain strong and healthy. But, it also depends on mixing dieting, exercise, and proper nutrition.

But, a 130 pound rider isn't necessarily stronger, faster, and a better climber than a 180 or 200 pound rider.

When I wrestled years ago, the 150 pound wrestlers could always just crush the 98 pounders, and the 200 - 250 pounders were just wicked. But the heavyweights also depended a bit on fat vs muscle, so the lighter wrestlers might have a chance against those heavy wrestlers that weren't strong.

I also thought that some of the wrestlers that were into extreme weight lifting and dieting became "muscle bound", and might have put them at greater risk for injury.

Cycling, of course, is a little different since it is all proportional. But, some things like the weight of one's bike, water, and gear is somewhat fixed independent of the person's weight. Certainly, as has been pointed out, losing body fat to a point is good, but beyond that, getting bony skinny is of no benefit to strength and speed.

And you would have noticed, that was pointed out very clearly in the article.


Nevertheless, that's not what the article was about. What I found interesting (and what the article was about) was the difference body weight made on the climbs.

Even more interesting is that I've noticed exactly what they noticed.

I am waiting with bated breath for a 200lb rider to claim victory on a mountain stage in this year's TdF.

All theoretical differences maintaining a fairly high power constant while messing around with weight using some ideal computed system, and with long, high power climbs.

You could lose the same 20 pounds by trading in your 35 pound bike for a 15 pound bike. And, limiting tools and gear you're carrying, as well as sending your four pints of water to the top of the hill with your Sherpa.

left one of my water bottles & my bike cable & lock home today. I think it helped