Weight Considerations

Weight Optimization for Climbing

On climbs, total system weight (rider + bike) directly impacts speed - but optimization requires balance.

Bike Weight Impact

• 1kg lighter bike = ~1-2 seconds saved per km on 8% climb
• More significant on steeper, longer climbs
• Less important on shallow climbs where aero matters
• UCI minimum: 6.8kg (many pro bikes at minimum)

Rider Weight Optimization

• Reduce body fat without losing muscle or power
• Typical pro: 5-7% body fat for men, 12-15% for women
• Risk: losing power with too much weight loss
• Monitor FTP in absolute watts, not just W/kg

Power Loss from Weight Reduction

Crash dieting often reduces FTP. Losing 3kg but dropping FTP from 350W to 330W helps W/kg (4.7 to 4.9) but absolute power matters on many courses. Gradual weight loss with maintained training preserves power better.

When Weight Matters Most

• High importance: Mountain stages, hilltop finishes
• Moderate importance: Rolling terrain, short climbs
• Low importance: Flat stages, time trials on flat courses
• Negative impact: Descents, sprints (less mass = less momentum)

Finding Your Optimal Weight

Track performance metrics at different weights. Your best racing weight maximizes W/kg while maintaining health, power, and recovery. Going too light hurts immune function and sustainability.