The second requires a power output measurement. Press J to jump to the feed. It really depends on your training and where you put on that weight. Remember, increased strength results in decreased per-stroke effort, which results in increased endurance. Figure 1: Terrain and absolute power versus power-to-weight ratio. It follows therefore that if you have less mass to lug around, you need less power to move it. In fact, remembering that absolute power is still very important, you might be worse off overall. To measure maximum sustainable aerobic power, ride gently for 10 minutes to make sure you’re thoroughly warmed up. As speeds rise, the contribution from aerodynamic resistance becomes proportionately greater. Dr Andrew Coggan, an internationally acclaimed exercise physiologist, has compiled some typical power-to-weight ratios, which are shown in the Table below. A subreddit for all rowing related news, erging advice and fitness discussion related to the sport. Photo: Andy Jones. In my opinion, the bigger you are, the better you need to be at not disturbing the boat (100kg of momentum flying forward instead of 75kg) because albeit the heavier guy typically has more power, if both rowers are not rowing optimally, there's a good chance they might be going at the same speed. For example, a 50kg rider churning out just 150 watts has the same power-to-weight ratio as a 90kg rider churning out 270. One of my friends is an avid petrol-head who builds and races cars for a living. 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. 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. >>> When’s the best time to train? Primož Roglič lost Vuelta a España lead after having a problem with his rain jacket, What comes next? What I was just asking is if watts/kg remains a ratio if you gain or lose weight. The amount of mass you have to move around — i.e. I wouldn't be terribly surprised if W/kg correlated with performance at a higher level, but I have no experience or data to support that. Your one-hour maximum sustainable power output will be five to 10 per cent lower (depending on fitness) than this figure, e.g. Here are the categories that they recommend you race based on your FTP data and watts per kilogram. your sustainable power output); you’ll almost certainly lose a bit of excess body fat in the process. I do not have data for all disciplines, as some of the finals were run on Saturday. If both cyclists weigh 80kg, A will still be faster. Although there are many factors that affect your VO2max, it is a commonly accepted measure of cardio respiratory fitness. The same is true of cyclists who lose weight but suffer a drop-off in maximum power — something we’ll return to. your bodyweight — is vitally important too. Watts per kg ended up being around 4.8. I have no easy access to academic literature and no background in sports physiology, so this is the best I can come up with. This in turn begins to favour absolute power output over power-to-weight. Andrew Hamilton explains just why power-to-weight is important and how you can improve yours. For example, an 80kg rider with a … 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. The formulas used are: watts = 2.80/pace³; pace = ³√(2.80/watts) Press question mark to learn the rest of the keyboard shortcuts. I use it for erg purposes only really, which is what I was asking about. Unlike muscle tissue, excess body fat blunts power-to-weight ratio and contributes nothing to power output. But how can you best achieve this? Looking at Table 1, notice how power-to-weight ratios rise as power output rises and bodyweight falls — i.e. This explains why power-to-weight ratio becomes especially important when climbing. I think it depends a bit on the boat's hull shape but I think for an 8 it's close to the 2/3 formula that Concept2 use (twice the weight = 2^2/3 times as much drag). 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. 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. absolute power will be faster. Efficiency is output relative to input, watts per kilogram is, well, watts per kilogram. Table 1 shows the average velocities of winning crews in the Lucerne Regatta finals, as rowed on Sunday 11 July 2010, a hot and sunny day with no wind. The calculated crew power amounted to 6.9±0.2 Watts/kg for the men and 5.4±0.2 Watts/kg for the women. Your five-minute maximum power will be around 10 per cent higher than the 20-minute figure, e.g. Well if you have a 250 pound guy in a boat who goes 6:00, has a high max watts, compared to a 200 lb guy who goes 6:00 as well with lower max watts, the 200 lb guy is going to be more effective in the boat (ignoring technique). Using a 2k-to-watts calculator, we know that you have to average 480 watts for a 6-minute 2k. in this example, around 295W). This is your 20-minute maximum sustainable power output. I'd say it's a lot about how you can use the weight, so essentially technique. Top lightweights can get over 6W/kg. Use the Watts Calculator to determine your power in watts based on your average pace per 500 meters. Let your body clock decide. Increase your power output while also decreasing your weight. Some of the lightweight athletes have not published their weight on the FISA pages, so for them I have taken the maximum average crew weight (70kg for men and 57kg for women). Now suppose this 90kg rider wants an improved power-to-weight ratio. Do you think it will be easier to hold 480W for six minutes if your max watts is 550 or if your max watts is 850? >>> Cycling training plans: get fitter, ride faster and go further. a 20-minute figure of 275W would equate to around 260W for an hour. The hillier the terrain, the more important power-to-weight becomes. I have no clue about the weather on the Saturday, but it seemed there was some wind, as all times were on the slow side. It’s not surprising to observe that the pros have superior power-to-weight ratios regardless of time period. Motivate yourself with an event. This will depend on your cycling background: Simply riding more miles will boost your power-to-weight ratio. However, absolute power is still important. higher and further to the right in this table. This is just some of my thoughts, would be interesting to see if anyone agrees. It places the world’s best rowing crews of 2010 in the same league as ‘world class’ cyclists in 2005. To work out your power-to-weight ratio figure, simply divide your maximum power output (in watts) by your body mass in kilograms (kg). 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. Train to increase your max watts and maintain … You can measure power in watts on an erg or, with the right equipment, in a boat. It is a measure of your capacity for aerobic work and can be a predictor of your potential as an endurance athlete. A better option is to include some specific training to boost maximal power output. If I got up to 72 kg or 155-160lbs would I be able to retain the same watts/kg? Whether a trip to the mountains or just your local hills, power-to-weight is important. However, both riders have had to find a massive 163W extra to overcome the increased aerodynamic resistance experienced at 32kph compared to the resistance at 16kph. On the water there's a lot more in play than just drag. ‘I don’t know and I don’t really care’ says Tao Geoghegan Hart after Giro d’Italia victory, Increase your power output while keeping your weight constant, Keep your power output constant while decreasing your weight. But A will be faster because he/she will have more power to overcome aerodynamic and frictional drag.

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