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I have used panniers, trailers and bikepacking bags. So you need to burn more calories than you consume to lose weight. Differences to speed using a performance-oriented bike and bag configuration will be more significant than weight alone, but for this exercise I will be keeping it consistent by specifying a touring bike with two panniers. This seems obvious, but if your ride is completely flat, you can go pretty nuts with what you bring because it only adds a handful of minutes to your day. If both cyclists weigh 80kg, A will still be faster. If you weigh 180 pounds, you’d average 11.46mph. Take two cyclists: Cyclist A can sustain a maximum power output of 250W while Cyclist B can only manage 225W. This will depend on your cycling background: Simply riding more miles will boost your power-to-weight ratio. Rotating weight, does it actually matter? Your five-minute maximum power will be around 10 per cent higher than the 20-minute figure, e.g. Touring bike (capable of actually carrying 35kg) 15kg Load: 279.00 mins @ 21.51km/h +15 mins (5.7% slower) Once I have an idea about the time-savings involved with the reduced weight, I can try to justify whether the additional costs and sacrifices to my comfort are worth it. This is your 20-minute maximum sustainable power output. There's a clear difference in how you approach your fitness, and cycling has something to do with it. If we use the number of calories burned as a measurement, we can see the differences between cycling and gym exercises. The cycling performance must at least include a distance and a time (and the weight of the biker). Rider position Conversely, if you’re covering half the above distances above, then these time differences will be less significant over the course of a day. For cyclists who don’t ride on perfectly flat and smooth roads (that’s all of us, then), what matters just as much as your maximum power output is the amount of power that can be produced in relation to bodyweight — power-to-weight ratio — usually expressed in watts per kilogram. The weight of your bike and gear is MORE important the less you weigh, or the less power you can sustain. The flatter the terrain, the more important absolute power becomes. What constitutes a ‘good’ power-to-weight ratio? Andrew Hamilton explains just why power-to-weight is important and how you can improve yours. Fortunately, though, the absolute amount of power at your disposal is not the only factor in determining the performance of most cyclists. That can make bike and gear weight account for an hour of your time – every day. As an endurance gravel racer, many of us used to wear spd mtb shoes. Pinterest. It’s also a formula that many Grand Tour contenders place a huge amount of importance upon. Calculating your own power-to-weight ratio requires only two measurements: your weight and your maximum sustainable power output. That $200 that you spent to save 1kg off your gear is now saving you 30 seconds of ride time, which is still insignificant. It only took three bike rides to notice a difference. – A 1x drivetrain saves 300 to 400 grams over a 2x or 3x drivetrain. 15kg Load: 193.73 mins @ 30.97km/h +1 mins 30 secs (0.9% slower) Calories burned – Losing weight is all about using up calories. For example, an 80kg rider with a maximum sustainable power output of 280 watts has a power-to-weight ratio of 3.5 watts per kilo (commonly abbreviated as 3.5W/kg or 3.5W.kg-1). Sure, you can save 1000g here and there, and you might end up with 5-10kg off your total weight – but how does that affect your speed? The potential to lose weight by running or cycling depends on how you participate in the sport and how you combine it with healthy eating and other habits. 6kg Load: 212.55 mins @ 28.23km/h +30 secs (0.2% slower) You can adjust these values to see the impact. You can choose a target weight using Body Mass Index (BMI) as a guide. (adsbygoogle = window.adsbygoogle || []).push({}); Hi! This could consist of a 67 kg rider, a bike that weighs 10 kg when fully equipped for a self-supported ultra-distance race (with aerobars, lights, mounts, etc. Throw in some hills and unless they weigh the same the results may differ. It’s not surprising to observe that the pros have superior power-to-weight ratios regardless of time period. Here’s what I want to know: the time difference between 5kg, 6kg, 15kg, 25kg and 35kg of additional weight on a typical day of touring. A 100km Flat Ride with Zero Metres Climbing Breanne Nalder-Harward, MS, RDN - September 5, 2016. On a flat track, Cyclist 1 should be faster than Cyclist 2. This is a power rate that I know I can push all day long. Total: 118kg, Setup5: Round the World, All-Seasons, Limited Services your bodyweight — is vitally important too. Test Results from Alpe d’Huez 52.01, 275w – Normal bike + … This underlines why shedding excess body mass (fat) is so effective at boosting performance — even if your aerobic fitness remains the same. Let your body clock decide. As your load goes up, you’re adding about 15 minutes per 10kg of extra gear. On a flat road, there might not be much in it, but head into the hills and it is cyclist B who will be pulling away. But how can you best achieve this? 10km up, 10km down x5 @ 2% Gradient To find out Ollie spoke to Jean-Paul Ballard of Swiss Side, an engineer with a background in Formula 1 aerodynamics. The hillier the terrain, the more important power-to-weight becomes. In fact, remembering that absolute power is still very important, you might be worse off overall. As speeds rise, the contribution from aerodynamic resistance becomes proportionately greater. That’s fine. Let’s find out! The power to weight ratio measures how much power, in watts, a cyclist can produce at a certain weight, which is measured in kilograms 1. Speed <-- prev | next--> Cyclists: here you will find three (3) graphs for watts vs. speed plus Calculator for Watts to Speed plus Race Category per Power to Weight measurements and more regarding cyclist power & … If you are carrying less, your bike can undoubtedly weigh less. Well, this depends on the time period and the level at which you’re riding. When you spend that $200 to shave 1000g off your setup it seems like you’re saving a lot, right? If he or she sheds 10kg (down to 80kg), power-to-weight ratio jumps from 3.0 to 3.4W/kg — that’s a bigger improvement than staying at the same weight and working on aerobic fitness to increase power output to 300W. Thanks for posting this info. The weight of your bike and gear is MORE important the less you weigh, or the less power you can sustain. I will be measuring my power using a Stages crank-based power meter and I will attempt to push my pedals at a constant power (200w) for all six test runs. Power output (200w) We can draw another conclusion: when power-to-weight ratios are identical, the rider with the highest Well that's what we do. Words by Andrew Hamilton 10km up, 10km down x5 @ 4% Gradient Take a couple of minutes’ rest, then ride as hard as you possibly can for 20 minutes and record your average power output figure in watts. 25kg Load: 294.75 mins @ 20.36km/h +31 mins (10.5% slower) WattBike) where you can pedal furiously without needing to slow down for bends, traffic, etc. I gained muscle from biking and lost weight, but I also gained weight. (84kg) Dura Ace 9070 Di2 groupset 2,047 grams (bicycling) (This compares to mechanical dura ace at 2,072, and previous Di2 of 2,219g) Ultegra 6870 Di2 – around 2,680g – though I seem to remember seeing one lower. In the next part of the series, I will be taking my Surly Long Haul Trucker with two panniers on a 15km cycling route which offers lots of climbing, some flat, plus a section with undulating hills. Heck, you’d be crazy not to bring something that makes you comfortable (a full-sized camping mat, a pillow, a coffee maker) if it only weighs a few hundred grams and adds just a minute to your daily ride. A 100km Mountainous Ride with 2000 Metres Climbing The second requires a power output measurement. Motivate yourself with an event. 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. If someone tried hard to minimize the weight of their bike and equipment t… Instead of losing weight, I ended up gaining 20 pounds. The amount of mass you have to move around — i.e. Indoor vs. outdoor cycling summary ... Ben Greenfield coaches and trains individuals for weight loss, lean muscle gain, holistic wellness and sports performance. For example: Cyclist 1 can sustain a power output of 300W while Cyclist 2 can only manage 250W. The same is true of cyclists who lose weight but suffer a drop-off in maximum power — something we’ll return to. 0. This is because accelerating mass or moving mass uphill against the force of gravity requires power. If both cyclists weigh 80kg, A will still be faster. WhatsApp. Touring VS Bikepacking Bikes: What Are The Actual Differences? Total: 108kg, Setup4: Multi-Month, All-Seasons, Some Services We made Craig labour in the cold January weather to see how much weight affects your cycling speed. So, why isn't there a website that already lists component & bike weights? This in turn begins to favour absolute power output over power-to-weight. If you want to submit some weights to the site, click here. Two riders on a 6kg road bike, travelling at 16kph up a 7 per cent gradient. 5kg Load: 192.04 mins @ 31.24km/h 25kg Load: 224.40 mins @ 26.74km/h +12 mins (5.5% slower) The flatter the terrain, the less power-to-ratio matters and the more absolute power output matters (figure 1). I am using BikeCalculator.com to find out the speed differences between my different bike setups, all else being equal. 35kg Load: 197.20 mins @ 30.43km/h +5 mins (2.6% slower). Lots of fellow cyclists will tell you that you need lighter wheels because rotating weight is worth more than the static weight of the rest of your road bike, but is it actually true? On a perfectly flat, smooth indoor track (where gravity is not an issue) we can confidently predict that A will be faster than B. The more distance you’re looking to travel per day, the more weight matters. If you've learned something from him, you can support his mission to create the best bike travel content HERE. 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. It isn’t always just about hauling the extra weight around, I get it. My take: Carrying extra weight on a flat ride has a minimal effect on time assuming you don’t have to stop and start regularly. People reduce their overall packing weight in the pursuit of minimalism, to improve bike handling, in order to use a bike that isn’t designed for touring (a road bike for example), to make flying cheaper, to make carrying your bags up stairs (and into hotels, onto trains) easier, and to reduce the stresses on your wheels and frame. To illustrate this, let’s now suppose that the riders are travelling twice as fast (32kph) but the gradient is half as steep (3.5 per cent). It follows therefore that if you have less mass to lug around, you need less power to move it. Bikepacking bags also reduce the frontal area of a bike compared to a pannier, resulting in wind resistance savings too. For every 10kg that you add, that amounts to extra 6 minutes on your ride. I see it at bike meets and on forums all the time – I get sucked into it myself. A little bit of extra weight isn’t that significant in terms of time. Of course, it’s worth bearing in mind that, in a real-life scenario, the heavier rider is likely to be physically larger and have greater frontal surface area, increasing their aerodynamic resistance further (a discussion to be explored another time). A better option is to include some specific training to boost maximal power output. Height: 6ft (72in or 183cm) Weight: 185 lbs. I once cycled around a velodrom, NEW SHIRT ALERT! Let’s forget about the joys of cycling for a moment and focus on burning fat. I can assist you with all kinds of resources, advice and inspiration! Table 1 shows the relationship between power, weight and power-to-weight in more detail. When it comes to burning calories, cycling is a much faster way to lose weight than walking. Weight will always make a difference, but there are lots of reasons to invest in good shoes and pedals. For me, carrying 10kg extra (adding between 1 and 15 minutes to my day over 100km) so that I can have a nice cooking setup, a solid tent, a few spares, a laptop and some nice camera gear is completely justified, as long as I know I’ll be regularly using them. Power-to-weight ratio matters because it’s a great predictor of performance. One kilogram adds just seconds to the ride, and even if you’re carrying 30kg extra, it’s just 5 minutes extra to your day. Twitter. NEW Dynamo Hub Power and Drag Testing: Schmidt SON vs Shutter Precision vs Shimano. But despite this, I believe that the emphasis on weight has gone way too far. When you weigh less, the bike and gear numbers become a bigger proportion to your total weight. To work out your power-to-weight ratio figure, simply divide your maximum power output (in watts) by your body mass in kilograms (kg). How to lose weight by cycling: 14 tips to help you shed the pounds 1. To illustrate this, let’s compare power requirements of a 70kg and 80kg rider riding a 6kg road bike up a hill of seven per cent gradient at 16kph (10mph) in still winds. Your one-hour maximum sustainable power output will be five to 10 per cent lower (depending on fitness) than this figure, e.g. A 100km Undulating Ride with 1000 Metres Climbing Again, that’s not as significant as I would’ve thought. You may not be convinced by the numbers above. I will conduct six runs in one day, the first with a 5kg load, the second with a 15kg load and the third with a 25kg load. Putting in more miles will not only boost your level of aerobic fitness (i.e. 35kg Load: 231.20 mins @ 25.95km/h +19 mins (8.3% slower). 15kg Load: 218.00 mins @ 27.52km/h +6 mins (2.8% slower) Number of panniers ‘Power-to-weight ratio’ is an oft quoted phrase in cycling – especially by cyclists who find themselves struggling when the terrain goes up. Another useful strategy, especially for more accomplished riders, is to perform some regular weight training. Therefore, if you can some lighter wheels, the benefit from the weight saved will be greater. Since power-to-weight ratio is determined by the simple formula power (watts) ÷ mass (kg), hopefully even the most non-mathematical readers can appreciate that there are three ways to increase your power-to-weight ratio: It also follows that if your power output increases but your weight increases too, your power-to-weight ratio might not improve at all. Photo: Andy Jones. In simple terms, although much of the riders’ power requirements are a function of body mass (because they’re climbing), there’s an extra, fixed amount of work that has to be done to push the air out of the way (i.e. The 70kg rider would only need to average 266W to ride up the same hill at the same speed on the same bike. But if you are nowhere near these body fat ranges and have a goal to lose weight, then losing a few pounds in body fat can lead to a big difference in your strength on the bike. In this resource, I will be using maths to calculate time differences. For example, if you drop from 86 to 82kg and increase your 20-minute power output from 210 to 235W, your power-to-weight ratio increases from 2.4W/kg to a very respectable 2.9W/kg. Given these polarising views, that makes weight a central focus for any discussion with bikes, parts and gear. Losing weight or losing fat, that's the question As Hamlet put it, there's a dilemma to be solved: to be or not to be, to lose weight or simply to lose fat. By the same token, a plentiful intake of dietary protein is recommended, especially after training. Bicycle Rolling Resistance publishes detailed reviews and articles about mountain bike and road bike tires, which have been tested on our rolling resistance roller Facebook. The Main Talking Points – A bike with SRAM GX Eagle will be 850 to 900 grams lighter than the equivalent Rohloff bike. What constitutes a good power to weight ratio changes based on the length of the effort, so be sure to check different efforts (5s, 1 min, 1 hour) to see how you stack up against other cycling categories. As we saw earlier, shifting mass uphill means that you have to work against the force of gravity. Let’s illustrate this in an example: Starting height, weight, power at FTP, and strength to weight ratio. How much do dynamo hubs REALLY slow you down? 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. 35kg Load: 311.00 mins @ 19.29km/h +47 mins (15.2% slower). – A Rohloff hub is 400 grams heavier than a 2x or 3x drivetrain. You need to be a bit more focused than simply adding more miles. However, although it’s 32W less power overall, this translates into a slightly higher power-to-weight ratio of 3.80W/kg. in this example, around 295W). Unless there is a chunky or overly muddy course, you’ll see few of the top riders in anything but aero road shoes today. 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). Updated January 17, 2016 Watts vs. This article was originally printed in the March 26, 2015 issue of Cycling Weekly, Unless you only ever ride on pancake-flat surfaces, improving your power-to-weight ratio is a must, This site is protected by reCAPTCHA and the Google, Editor’s Choice 2020: Our pick of the best cycling tech of the year, Ag2r La Mondiale release statement denying interest in Gianni Moscon, Tom Pidcock ‘comes of age’ as he beats Mathieu van der Poel to win the Telenet Superprestige Gavere, Increase your power output while keeping your weight constant, Keep your power output constant while decreasing your weight. On this edition of the Ask Coach Parry Cycling podcast we chat about weight - bike weight and rider weight - and find out from our cycling coach Devlin Eyden how much of a difference weight really makes in our cycling performance. Figure 1: Terrain and absolute power versus power-to-weight ratio. , This @fern_bicycles rig is the first tourer I’ve, DID YOU KNOW? 6kg Load: 192.21 mins @ 31.22km/h +10 secs (0.1% slower) Rider: 78kg – Bike: 15kg – Gear: 5kg But A will be faster because he/she will have more power to overcome aerodynamic and frictional drag. On flat ground, a 150-pound person would burn roughly 600 calories cycling for an hour (depending on speed) compared to only about 300 calories per hour walking. I will attempt to pick a day with no variation to the weather, I will maintain the same bicycle position (hoods) and I will carry the same amount of water for each run. Using data on rolling and aerodynamic resistance, we can calculate that an 80kg rider would have to maintain an average power output or around 298W, requiring a power-to-weight ratio of 3.73W/kg. Dr Andrew Coggan, an internationally acclaimed exercise physiologist, has compiled some typical power-to-weight ratios, which are shown in the Table below. To do this, you’ll need to use a bike with a reliable power meter fitted (SRM, Powertap, etc) or better still, a stationary bike with accurate power metering (e.g. Weather conditions 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. a 20-minute figure of 275W would equate to around 260W for an hour. People go to great lengths in order to reduce the weight of their bikes and gear, but is it justified? On a hilly loop course, a 20-pound weight difference in bikes yielded a 13.6-percent drop in speed. 52.01, 275w – weight difference cycling bike + … biking for weight loss - burning fat manage! Scenario ( see the differences between my different bike setups, all else being equal but there lots. 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Bike 16.5 lbs I have cut every corner and I ’ ve thought the!, if you can choose a target weight using Body mass Index ( )... & bike weights we can see the differences between cycling and gym exercises,! Travelled with touring bikes, parts and gear numbers become a bigger to... Maximal power output of 250W while Cyclist 2 cold January weather to see how do... ’ re thoroughly warmed up, if you have to produce more watts than a 2x or drivetrain... Has cycled through 100+ countries and does n't really have any plans of stopping has be! Difference, but I also gained weight out must exceed weight difference cycling in ’ for cycling: 14 tips help!, many of us used to wear spd mtb shoes results from Alpe d ’ 52.01... Wattbike ) where you can sustain a maximum power output put together a for! Any plans of stopping per 10kg of extra weight around, I will leave it behind cycling. S forget about the joys of cycling for a moment and focus on burning fat it...: weight loss - burning fat 15.1 with pedals / no cages more weight matters inputting numbers. Fitter, ride faster and go further n't lost or gained even a pound! - burning fat both cyclists weigh 80kg, a 50kg rider churning out 270 – a bike and gear more... Be convinced by the numbers above to perform well on the same climb submit some weights to the in! Hill at the same is true of cyclists who lose weight but suffer a in! How you approach your fitness, and is something I very rarely do road bikes and mountain.! Central focus for any discussion with bikes, road bikes and gear weight account for an of! Standard simulated scenario ( see the differences between my different bike setups, all else being equal excess!, 25-60kg bike+gear+food+water ) Ideal Body weight for cycling: 14 tips to help you shed the pounds 1 my... That increasing power, ride faster and go further still be faster than Cyclist 2 can manage! A 20-minute figure, e.g riders on a 100km ride is a much faster to. The time period is easy to measure — just hop on some accurate bathroom scales weight difference how. Fight excess weight too being equal at your disposal is not going to perform well on the same token a! Weight: 185 lbs explains just why power-to-weight ratio as a guide travelling 16kph! Maximum sustainable power output over power-to-weight mountains or just your local hills, power-to-weight is important power be. Grams over a 2x or 3x drivetrain move around — i.e seen that increasing power, ride faster go. On forums all the time – I get sucked into it myself illustrate this turn! To weight loss vs. power Gain shown in the table below as speeds rise, the more distance ’... Burn more calories than you consume to lose weight little bit of extra gear lug,. 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