OPTION 3: GET COMPETITIVE

If you fit one or more of the descriptions below, use the following guidelines to figure out how your weight compares with riders at cycling’s highest levels.
[box]—You are a competitive racer who trains 10 to 15 hours a week.
—You’re already lean, but you aspire to achieve a racing weight comparable to that of the fastest racers.
—Your body fat is at the low end of the healthy range (or lower).[/box]

Caution: This weight may not be realistic or even healthy to maintain long-term. For many cyclists, these numbers may be aggressively low. Unless you get really serious about racing, you might want to set your sights a little higher.

Cycling coach Joe Friel, creator of the Training Bible series of books, has calculated that top male riders generally carry 375 to 430 grams per centimetre; top women come in at 340 to 395 grams per centimetre. That means a 1.78m man would weigh 67 to 76lg, and a 1.65m woman would tip the scales between 56 and 65kg. Elite climbing specialists are often even lighter. Extra weight exacts far less of a penalty on flat ground than it does when you head toward the heavens on 10 percent grades. (This ratio isn’t the same as your power-to-weight ratio, which is considered the gold standard for determining your most competitive cycling weight. But it’s close, and it doesn’t require an expensive power meter to figure out.)

There are exceptions, says Friel. Even a cursory glance at the others in your cycling club will tell you that fast, successful riders come in all sizes. Most famous was Lance Armstrong, who at about 375 grams per centimetre was larger than most of the world’s top climbers; he overcame his extra bulk by producing more power. If you tend toward the muscular side, it can be unrealistic, if not downright counterproductive, to try to achieve an unnaturally low weight.

Use the ranges above to see how close your goal or current weight is to a weight that would maximize your ability to compete (assuming you have the corresponding fitness). If your goal or current weight is less than your competitive weight, go back to the “Get Leaner and Faster” to make sure your body fat is within a healthy range. If it’s not, hit the gym to put on lean muscle tissue and be sure you’re properly fueling during and especially after your rides, so you don’t go into a catabolic state and eat into your precious muscle stores. Be especially sure to meet your daily protein requirements by including it in every meal and snack.

Option 1: Shed Excess Weight
Option 2: Get Leaner and Faster
Option 3: Get Competitive

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