relative threshold power profile

relative threshold power profile

The key to riding faster is to do the best you can to raise your relative threshold power profile:

The power-to-weight ratio (PWR) is cycling's great leveler. It's a measure that allows a comparison of cyclists' abilities even when the riders vary in size. The key to getting faster is raising your PWR. You can still raise your PWR by lowering your body weight or raising your average power output, or both.

DO THE MATH To determine your PWR, divide your body weight in pounds by 2.2 to convert it to kilograms, then divide your weight into the average power from a 20- or 30-minute time trial. (PWR isn't a static number, but rather corresponds to a specific time span. A rider who averages 6.8 watts/kg for 30 minutes may only be able to sustain 6.4 watts/kg for an hour.)

THE BEST WAY TO RAISE IT For cyclists who are carrying around more than 10 extra pounds, losing weight and gaining power are equally achievable through good nutrition and focused training. Heavier cyclists have the potential to make bigger improvements because they can attack both parts of the equation. Between the two coaches in my office, this favors Griffin, because Hyman is already very lean.

As an example of how small changes can make a big difference, Cheyenne Canyon averages an 8 percent grade for 5 kilometers. If a 75kg rider with a max sustainable power of 250 watts loses 2.5kg, or about five pounds, that would cut 38 seconds off this rider's time. Improving power output by 20 watts without any weight loss cuts 85 seconds. If this rider loses 2.5 kilos and increases power by 20 watts, the improvement jumps to 2:03.

HOW FAR CAN YOU GO? Elite racers aim to be as strong and as light as possible, but this is a delicate balance that can't be maintained for very long. Most experienced cyclists can expect to see a 15 percent variance in PWR during the year. Because it's far easier to make the ratio go down than up, changes greater than 15 percent often indicate that you either gained too much weight or decreased your training load too much during the winter.

On the flip side, there are physiological limits to how light you can get while maintaining a high power output. Here's the test: If you're leaner than you've ever been and your average power output on climbs starts to decline, you've reached the tipping point. Try gaining two or three pounds, and back off your training a little bit. Your power will likely come back up, and from now on you should consider this your minimum allowable weight. Future gains in PWR will need to come from better training.


so tomorrow A.M. I will start to chart my PWR

here is a chart to give you an idea of what different levels of riders profiles looks like: