Watts VS. Kg | Which Makes You A Faster Cyclist?

Will weight or power have a greater effect on your cycling speed? Buying a lightweight bike could cost you a fair bit of money, but it could make you faster. However, is losing weight instead of cash actually a better alternative to improve your cycling performance?
00:00 Intro
01:50 Watt vs. Kg test explained
02:50 First hill rep
04:19 Third hill rep
04:59 Fourth hill rep
07:20 Hill rep test results
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[@gtn]

What do you think about the weight vs kg test? 🔋 Let us know in the comments below 💬

[@lisapet160]

Weight cut goes for free. It's easier to loose one kg than to add 5W. I'd repeat the experiment, but instead of changing both parameters, keep power the same with weight decremented by 1 kg. (316, 5), (316, 4),...(316, -) For checking bike weight vs body weight reduction, you can add 5 kg (or 4 o 3) to your bike, distributed over the frame and add 5 kg (or 4 o 3) to your waist. Reduce either rider weight or bike weight, keeping the other weight constant. Run the following (power, extra rider weight, extra bike weight): (316,5,5,), (316, 4, 5), (316, 3, 5)... (316, -, 5) rider weight reduction (316,5,5,), (316, 5, 4), (316, 5, 3)... (316, 5, -) bike weight reduction That will give you the answer, what is better: upgrade bike or upgrade yourself? If your have mercy on Mark, you can start with (310,4,4) or (305,3,3,) Keeping extra rider's weight at waist line, is correct. There are some suggestion that we accumulate fat there because it does not compromise body balance and reduces out ability to fight or flight in lesser degree comparing to fat accumulation in other areas.

[@holgervanbargen9792]

I would like to see the equivalent on a - say 2k flat run. That is where I would really expect weight to count in a triathlon.

[@hoihoihoi1951]

You can calculate the power required to put mass to the top: P [W] = ( m [kg] * g [m/s^2] * h[m] ) / t[s] -> 1 kg, 178 m in 10 minutes (600 seconds) is: (1*9.81*178)/600 = 2.91 W So for every kilogram added you only need 2.91 W extra to keep the same time of 10 minutes. Hence for 10 kg you only require 29.1 W extra to keep the same time of 10 minutes.

[@davidmonaghan729]

@@hoihoihoi1951 in this experiment there are 2 changing variables both of which have a non linear relationship to time taken. If anything the decreasing times validate your assessment of a more accurate ratio being 1kg equating to approximately 3watts. But the conclusion in the video is what I’d disagree with. If someone dropped 5kg in weight then they could achieve the same time for 15 watts less effort, so maintain the same performance but have less fatigued legs for the run

[@buildingsweatequity]

How does it impact nutrition requirements over a typical half or IM distance?

[@askhatashimov7250]

Congratulations Heather!! Wish you and your baby all the good luck and health!! Keep safe, let James and Mark do the hard work!! ✌🏻 thanks for video GTN!

[@heatherfell_oly]

Thank you, I think we might be leaving it to James as Mark is expecting a baby too!

[@MikeFroom]

Kudos for Heather 😮

[@beamermaid]

Congratulations Heather!! 🎉 and thank you guys for another cool and informative video 🫶🏻

[@heatherfell_oly]

Thanks ☺

[@angrymikko]

Congrats Heather 🎉

[@heatherfell_oly]

Thank you

[@MichaelZ-1]

I think adding 5 Watts is a great way to speed up. On the other hand, 1kg can be a real simple loss for some of us. Lost 12kg last year, up for another 4 - 5 kg this year to be in my sweet spot for body weight. Yes, I go to a professional dietist, I'm making sure it's a healthy loss. Next to that, I think both are on a logarithmic scale, where adding another 5 watts, or losing another 1 kg is harder compared to before. And most important; congratulations to Heather!

[@heatherfell_oly]

Many thanks☺

[@Kimberlietriracer25]

Cool experiment! Here's why I train frictioned down during the winter, it builds muscles. It's free resistance training. I add resistance to the bike. The theory is, if it takes 10w to move a 10.kg weight 10 feet than take that same person and put them on a 5kg weight it will take 2.5 w ( 1/2 weight =4x not 1/2) to move the 5kgweight 10 feet, conserving 7.5 w for endurance efforts. Congratulations to Heather!

[@diarmuidosullivan1141]

What about running? For example how much faster would you expect to be over a marathon if you lost a kg?

[@beyered1]

Heather is a BEAST

[@purelyrecovery]

Totally agree, with your conclusion. It’s all about the hard and fun work on the bike. Enjoy!

[@kencobb6230]

Good point at the end -- you were just adding dead weight while raising power. This was bothering me the whole video. My question is, if that extra kg is muscle mass gained by cycling specific weight training, how does that translate into power gained? Is a kg of muscle equal to, more or less than 5W? If more, it could be that your potential gains are even greater, as you can either climb faster OR your fractional utilization will go down, saving energy. Of course eventually the extra kg will bite you on the run ...I'd love to see a study on how extra muscle mass translates to power gained, and where the tipping point lies for multisport athletes who then have to run. Finally, congrats to Heather!

[@andrewmcalister3462]

Adding muscle mass in itself from weight training is not going to improve your power. You need to improve your cardiovascular fitness for that. You would have to 1. Add the muscle mass 2. Increase the capillarisation of that muscle mass so that it can demand more oxygen. 3. Train sufficiently that the increased demand for oxygen will trigger an increased ability for the heart and lungs to deliver it. Gonna be a long and slow process - hitting the weight room is not going to be enough in itself. Of course, increased strength may reduce your risk of injury, and improve your ability to hold position on the bike, so there are benefits from that.

[@mybikeismyhappyplace]

I'm leaner and faster than I've ever been, yet I'm only 2 Kg lighter than my 'couch' size. Thank @GTN for great videos. Entertaining and informative. Contrats in the babies!

[@btakiboy]

Outstanding. Great test

[@user-tq3ud9zi7w]

Thank you for this video. I have just been debating on getting a next level up groupset that would save about 250g the cost would have been expensive as you well know. After watching this I am not going to worry about that and instead focus on my FTP as this would clearly be more beneficial and way cheaper plus a lot more fun!

[@TheLazyGarden3r]

What about when you add in the run though. What will the overall gain/loss be during a Triathlon? You will obviously go slower on the run with each extra kg.

[@mattf3921]

Congratulations!!

[@ironmanstrong6359]

excellent video, thank you

[@dylanhunt5368]

you dont need any fancy equipment to max out your fitness, and even the slowest bike takes you farther than a static one. good equipment is more additive than a replacement for fitness. always strive for being stronger!

[@nicw2545]

Is GTN going to do an article on Herman Pontzer's research on metabolism and exercise. Constrained total energy expenditure model. Would love to hear the GTN teams take on this. Still loving the channel, keep up the excellent content

[@elka2palka]

Yay, Heather! 🎉❤

[@laurabaumgras-pearce5699]

Congratulations or condolences? 🎉🎉🎉 You're so powerful Heather.❤

[@alfkh]

can c lots of ppl congratulating heather, likewise congratulations & please take care of baby & btw, paula radcliff gave birth the year she ran a london(?) marathon & still came in champ!

[@buster.keaton]

This video didn't take into account the placebo effect of riding a brand new, light bike for the first time... That always helps make me faster, at least for a ride or two.

[@user-cx2bk6pm2f]

Very cool

[@topsyturvey7116]

Love the pro parenting tip from Heather, "you don't put a new born baby in a backpack" 😂 #ComedyGold

[@heatherfell_oly]

That's at least what I've been told!

[@hornetluca]

Awesome video, now... tell me how to improve my watts 😬

[@danabc322]

Just pedal faster!

[@hornetluca]

@@danabc322 yeah, you wish

[@horaciojmarquez1531]

Congratulations Heather. I am impressed you can ride so well. With respect to the test, I don't know your respective weights, but if you add 1 Kg and 5 watts each round, then you are increasing watts/Kg every round. The result is clearly predictable.

[@heatherfell_oly]

Thanks ☺

[@miguelsaez340]

So excited and so impressed with heather staying fit and brave about dealing with work and GTNs challenges during pregnancy 😂 What’s your excuse then?

[@kufa68]

I really like the videos, u are doing a great content. But I have got a question is higher Watt/kg not always faster? It would be more interesting if u try out 4w/kg adding 1kg and 4 Watts. Then around 2,7-3,5 depends on ur weight, adding 1kg an 5w will be every everything faster Or even the compare between 5w/kg with a 60kg person and a 70kg person, with the same weight of the bike. ✌️

[@philadams9254]

The 5 watts vs 1kg argument only works below... you guessed it... 5w/kg. If you want to push bigger numbers than that on shorter climbs, obviously, the maths changes. Sounds obvious, but I thought I'd mention it.

[@JIMMYHIBBS1]

So many different situations where the answer will vary too - flat time trial - weight has little impact - but an extra 5w would - although the faster you go, you’ll need more power disportionately … the answer is - there is no one answer

[@andrewcockburn7484]

Would have been far more interesting if they added weight and kept W/kg the same each time. I think the higher power would still win on their test climb.

[@user-wj2hj3gi9l]

Let‘s assume we are on a completly flat course and weight plays no role. Add 5 w and you will become faster. The +1 kg does not change much because its flat and you are rolling. Let‘s now take a steeper gradient. The + 1 kg will have a much stronger effect, increasing with the gradient. From a certain gradient („which one?“) onwards the 5w will not be enough to accelerate the +1 kg any longer.

[@philadams9254]

@@user-wj2hj3gi9l Your last sentence only works if the rider is producing less than 5w/kg. At 5w/kg, it will be equal forever.

[@user-wj2hj3gi9l]

Let‘s assume we are on a completly flat course and weight plays no role. Add 5 w and you will become faster. The +1 kg does not change much because its flat and you are rolling. Let‘s now take a steeper gradient. The + 1 kg will have a much stronger effect, increasing with the gradient. From a certain gradient („which one?“) onwards the 5w will not be enough to accelerate the +1 kg any longer.

[@RobbeDierckx01]

Here's the thing: your watt/kg goes up, so you go faster uphill. Test would be better if done with the same watt/kg. Now it kinda misses the point.

[@CoachSalsaLuli]

👍👍👍

[@guardrailbiter]

The only conclusion I drew from this is that James has no idea how to modulate the rear brake on an offensively expensive bicycle.

[@jamiefuhrman403]

Would love to know what this implies about the optimal power to weight trade off. Clearly 5W offsets 1kg in your study. At what wattage increase in your FTP are you indifferent to that vs. losing a kg of weight? This seems like it would be very rider and segment specific. I would also be careful about the implications of your description, that paying for an expensive bike is actually better than losing weight. I think the key takeaway is that focusing on improving your raw power is the biggest performance enhancer.

[@ironman140.6]

Heather please let us know boy or girl - congrats!!!

[@camilog.719]

so... you're telling me that getting aero is better than de-chunking? :D

[@neilwalker3204]

maybe my maths isn't as good as it used to be but if Heather adds 1kg which is about 1.2% of her weight are you saying heather and her bike weigh about 100kg? Heavy bike.. :)

[@trbeyond]

It wouldn’t be scientific but would be interesting if you did this running. Add 1kg and also allow Hr 5 beats higher for mile repeats to see what happened.

[@philadams9254]

RIP tyres James 😂

[@jonathanzappala]

Do you have more time or money? If you have more money than time, you can buy the gains. If you have more time than money, well you got to put in the time.

[@JIMMYHIBBS1]

… but is it easier to loose 1kg or add 5w … and a flat time trial, you want the power … argh - the never ending scinareos

[@andyshaw5378]

Too be fair if you train hard your average watts I’ll increase manage your diet and you’ll loose a kg in weight. Good test though 👍🏻

[@Kianmp]

Next video idea: Are pregnant woman aero?

[@87togabito]

Assuming the weight gain is lean mass and not fats, go for the muscles over losing weight. Most of us aren’t paid cyclists; leave the weight sacrifice to the crazy ppl and focus on gaining power over trying to lose weight. Your body will thank you later.

[@neilmoses3376]

Which is the heavier blue or green die 🤣 you need to add the weight of the bag 😊