## Friday, May 17, 2013

Power-to-weight (P/W) is nothing more than a fraction based on two variables: cycling power (measured in watts) and weight (measured in kilograms). The purpose in determining and tracking one’s P/W is to maximize its value relative to a specific task (such as climbing). This can be done in one (or a combination) of two ways: 1) increase power (numerator) or 2) decrease weight (denominator).

As an athlete and coach, I have experience in manipulating this ratio according to both variables in order to track performance improvements. When Len Adams first started training with PCG he was able to produce a steady state effort (max 20-minute effort) of 165 watts with a body weight of 100 kilograms, therefore producing a P/W of 1.7 watts/kilogram. This number is typical of an untrained cyclist and probably would represent about 80% of the non-training public. Len’s goals were to get in shape, lose 40 pounds, and complete a large event like the Pinarello Cycling marathon in Italy.

Len was put on a twelve-month plan of training and nutrition specifically related to his fitness needs and metabolic rate, and we measured results over the course of the year in three-month increments. Len is a disciplined athlete; he followed workouts diligently, improved through the first three quarters, and is on track to improve in the final quarter leading up to the Pinarello event. Here is a summary of his results:

As you can see, Len has made massive improvement in his power/weight ratio, improving his watts/kilogram from 1.7 watts/kilo to 3.6 watts/kilo in only a little over nine months. This came from a combined effort of increasing overall power output while losing weight. Len’s ability to focus on quality nutrition and weight loss while training hard was the key to his success and led to massive improvement over the initial nine months:

So what does this much improvement mean? Len’s initial P/W suggested that he would not be able to complete the Pinarello Cycling Marathon. The demands of the event and speed of the other riders probably would have been too much for him to complete with a P/W ratio of 1.7 watts/kilo. However, when Len completes his prep training he will have roughly a P/W ratio of 4.0 watts/kilo (140% improvement), which will not only allow him to finish the event but also indicates that he now has the fitness and ability to finish within the top 33% of all riders. A very nice improvement in twelve months! Here are his actual numbers:

Way to go, Len!

 Len Adams (on left), sprint day at Camp Blue Ridge, 165 lbs!

Author Tim Cusick

1. Definitely some dramatic improvement. Mr. Adams has a lot to be proud of.

The second column of your our chart is labeled "Weight (lbs)" when I think you mean "Weight (kgs)".

Also 20 minute max power is not FTP by definition. FTP is 60 minute max power.

2. Nobody will admit to weight loss being a fairly easy job. If it were easy more people would be stick thin. forskolin pills

3. She used to be enormous,viagra sans ordonnance however now she's as thin as a needle, and it's all because of her running.

4. Setting off to the shopping center will work similarly too, particularly in the event that you begin with a stroll without ceasing to shop. You can purchase later and would what you like to do. http://bodypiercingsavedmylife.com/alcohol-withdrawal/

5. And I concur. It's not tied in with eating anyone,crazy bulk dbal results particular nourishment to keep the pounds off.

6. Many people think that creating a home workout gym is either too ... or too costly. So, often they instead invest their money in a health club ... not ... that for the same amounbest inversion table reviews

7. Gluten is a type of protein found in most grains, especially wheat. Eating gluten-free is very difficult and more importantly, it can be very expensive. It's difficult because so many foods contain gluten (even spices), and it's expensive because you'll probably have to shop at a designer natural food store in order to find truly gluten-free foods. These stores have ridiculous markup. For instance, a box of standard cereal (containing gluten) might cost you \$2.99, but buying GF cereal might cost you upwards of \$6. Plus, most gluten-free foods don't taste nearly as good as the food they are imitating.

- You can't find any gluten-free food to eat, and therefore you eat less.
- You can't afford to buy gluten-free food, and therefore you eat less.
- You don't like the taste of gluten-free food, and therefore you eat less.
I recommend you Gluten free diet through this you get instant of knowledge about Gluten free diet benefits .

8. In the event you require assistance with foods ingestion, a dietitian might be of assistance re-teach dietary worth and aims. In the event you lack drive to get physically functioning outside, a fitness expert could possibly be reached. Clearly, you always have to consult with a main care doctor to get out their information if shifting life style far way also. Together with all these folks to telephone, folks wait to improve their customs. Internet weight reduction calculators may be tool which isn't hard to work with as well as reachable.If you wants to track your weight on daily basis then use this weight loss calculator app through which you can easily came to know about your calories level.

9. He or she will manage you towards what activities will be best powerful for your body compose and life circumstance. clenbuterol effects

10. This comment has been removed by the author.

11. affordable health insurance plans california The signs and symptoms of West Nile selection from gentle infection to serious brain illness. This illness is regarded as to get an epidemic. It really is widespread in regions exactly where the West Nile virus dwells. Even in these types of places, persons don't expertise any signs and symptoms with the illness. Folks don't endure a lot even when there an outbreak in an region. About one in every single 300 individuals are afflicted by infection of your west nile virus. This illness at times is asymptomatic. The signs and symptoms selection from gentle infection to significant brain problems.Many thanks regarding this data.

12. Thanks for sharing nice information with us. i like your post and all you share with us is uptodate and quite informative, i would like to bookmark the page so i can come here again to read you, as you have done a wonderful job. diet plans

13. Winsol is a safe and legal get more crazy bulk winsol reviews on
https://getveriuni.com/crazy-bulk-shocking-results/winsol-review/

14. Caffeine is a diuretic, and will actually pull the water from your body. This is extremely bad when it comes to your body operating at top efficiency while you're exercising. shop butt blaster machine

15. The enablement of pharmacy asistants over numerous settings today, including network pharmacy, doctor's facilities and health frameworks,Healthpally

16. Somewhat, they all work: Atkins-style, no carb diets, low fat high carb diets, all way of trend diets - it basically does not make a difference for the time being. weight loss meal plans

17. Even though some people will take the easy route out by simply convincing themselves that they cannot lose weight the truth of the matter is that every one can lose weight. You see, the body records every calories or food energy that you put into your body.waist to height ratio

18. I think we've all observed the intensity of rushing to get in shape. I've seen my cousin for instance. She used to be enormous, however now she's as thin as a needle, and it's all because of her running. buy pregnyl

19. You have performed a great job on this article. It’s very precise and highly qualitative. You have even managed to make it readable and easy to read. You have some real writing talent. Thank you so much. https://bmiwiki.com/bmi-calculator/

20. short but powerful article.

good work mate. looking for more articles like this

thanks

Reduce Hunger and Appetite

21. So as a last note, when you take a seat and talk about your own health and fitness with yourself make sure to put forth some genuine important inquiries. 7 chakra colors

22. o my God there were number of blog to weight lose and all of them were looking useful. I was feeling myself crazy reading one after the other and finally i decided to work on it. I am really feeling good that the tips to lose weight are working. Hope i get my target to lose 10kg. https://www.pharmica.co.uk/weight-loss/xls-medical-max-strength

23. Very uncommon to discover such a sublime blog, I feel fortunate perusing this.
Healthier Land

24. . Why? Since most often,regular exercise and weight preparing won't actually manufacture etched facial highlights. testosterone propionate for sale usa

25. Thank you again for all the knowledge you distribute,Good post. I was very interested in the article, it's quite inspiring I should admit. I like visiting you site since I always come across interesting articles like this one.Great Job, I greatly appreciate that.Do Keep sharing! Regards, otslabvane za 1 sedmica