Maximizing your cycling performance: The ultimate guide to power-to-weight ratio

When power-to-weight matters most

Now, let’s look at the impact of power-to-weight ratio on climbing and overall cycling efficiency.

PWR is crucial in climbing. On steep ascents, gravity is the primary force against you, and a higher PWR allows you to maintain a faster pace with less effort. (For some valuable tips on climbing, see “How to climb like a pro cyclist” by Robbie Ferri.)

For time trials and endurance events, a well-balanced PWR helps maintain speed and efficiency, reducing the time and effort needed to complete courses.

On flat terrain, aerodynamics become more important. While PWR still matters, the focus shifts towards reducing drag. In contrast, hilly terrains emphasize the need for a high PWR, as the reduced influence of aerodynamics places greater importance on your ability to generate power relative to your weight.

Strategies for improving your ratio

To boost power, incorporate structured training plans that include:

High-Intensity Interval Training (HIIT): Short bursts of maximum effort followed by recovery periods. The Workouts section of the ROUVY app contains a number of suitable workouts tailored to boosting your power, including POWER BLOCKS, THE POWER WORKOUT and POWER DEVELOPMENT.

Threshold Workouts: Sustained efforts at or near your FTP to build endurance. Suggested workouts in the ROUVY app include THRESHOLD | BUILD YOUR FTP, ROUVY THRESHOLD and the LA VUELTA - THRESHOLD WORKOUT.

Strength Training: Off-bike exercises to increase muscle power and efficiency.

Decreasing weight: Sensible eating and training balance

Reducing weight should be approached sensibly to maintain performance. Some good baseline strategies to keep in mind include:

Eating a Balanced Diet: Focus on nutrient-dense foods to support training without excess calories.

Avoiding Extreme Diets: Maintain muscle mass and energy levels with moderate, sustainable weight loss.

Ensuring Adequate Hydration: Proper fluid intake is essential for performance and weight management. (For more about hydration, see “Optimal Hydration For Cyclists And Triathletes: Mastering Sweat Rate And Electrolyte Balance.”)

Conclusion

In the end, there are three main areas of focus to keep in mind when you’re looking to incorporate power-to-weight ratio improvements into your cycling training regime. You want to test yourself regularly, periodically measuring your FTP and updating your training zones accordingly. Make progressive overload a goal, gradually increasing training intensity and volume. And remember to incorporate rest and recovery to prevent overtraining and promote muscle repair.