Category Archives: Manage Weight

Winter training is crucial to your success in cycling!

Improving your base this winter will increase your ability to produce sufficient power in relation to your body weight. i.e. You need a favorable “Power to Body Weight Ratio” to do the big days in the mountains and high intensity speed days. However the majority of this power must come from your Aerobic Engine System and therefore requires a lot of flat riding. Sounds counter-intuitive but it is a Scientific Fact!

Your base training must include a periodized weight training regimen and physiologically specific & slow (low) heart rate climbing. Preparing now for next season with low intensity heart rate training will not only increase your Aerobic Base but will make you a “Better Fat Burner” and allow for sustainable weight loss. Increasing your base this winter will increase your fitness and let you set new and loftier goals for next season.

Presented by Robert Forster PT, Physical Therapist, Author, National Spokesperson and Performance Specialist who has helped athletes win 43 Olympic Medals, NBA and Ironman Championships and Grand Slam Titles. He is an avid cyclist and has completed seven of the toughest multi-day cycling events in the world, including the TransAlp Challenge, La Ruta de los Conquistadores in Costa Rica and the B.C. Bike Race

More details on the lecture in January

Cycling Power to Weight Ratio

Lance Armstrong describes how he uses nutrition to shape his racing and training. How the power to weight ratio is important.  Every pound of extra body weight can make a huge impact over a 10 km climb.

Maintaining Ideal Body Weight For Cycling

Maintaining your ideal body weight is imperative for pro cyclists like Lance Armstrong. If you want to control your weight, take a tip from Lance and just step on your scale every day.

And ideally use body composition scales, so that you have other key measurments such as body fat%.

What other measurments can you take?

BMI – not so reliable for athletes as have more muscle than average

Resting and Active Metabolic Rate – how many calories do you burn at rest and how many based on the level of exercise.