Biking efficiency is commonly evaluated based mostly on two various metrics: absolute and relative energy output. These metrics present invaluable insights right into a bicycle owner’s health and efficiency capabilities, however understanding when to prioritize one over the opposite will be essential for reaching success on the bike.
Relative Energy Output vs. Absolute Energy Output
Let’s begin by clarifying the distinction between relative and absolute energy output:
Absolute Energy Output measures the overall quantity of energy a bicycle owner can produce, measured in watts. For instance, your Purposeful Threshold Energy (FTP) is normally introduced as an absolute energy output.
Presenting your uncooked energy output for a given time displays your uncooked power and muscular capabilities, no matter physique weight. Absolute energy output is commonly emphasised in disciplines similar to time trials and flat terrain racing, the place sustained excessive energy outputs are required to take care of pace and overcome aerodynamic drag.
Relative Energy Output is the quantity of energy a bicycle owner can produce per unit of physique weight (measured in watts per kilogram, or W/kg). For instance, an athlete that weighs 70 kg and has an FTP of 250 W would have a relative threshold energy of three.57 Watts per kg.
Because the title suggests, relative energy output accounts for variations in physique dimension and weight between athletes, which permits cyclists to match their energy outputs on an equal footing. Relative energy output is most necessary for climbing, the place minimizing physique weight whereas maximizing energy output is essential for fulfillment.
The Affect of Terrain
The kind of terrain encountered throughout a trip has a big affect on whether or not absolute or relative energy output is extra necessary:
Hilly Terrain: In hilly or mountainous terrain, the place climbs are frequent and steep, relative energy output turns into paramount. Climbing effectivity is straight associated to a bicycle owner’s power-to-weight ratio, as lighter riders can ascend quicker with much less energy in comparison with heavier riders. Due to this fact, cyclists who frequent hilly terrain ought to search to prioritize bettering their relative energy output.
Flat Terrain: On flat or rolling terrain, the place sustained efforts at excessive speeds are frequent, absolute energy output takes priority. Time trials, criteriums, and flat street races demand sustained excessive energy outputs to take care of pace and fend off rivals. Cyclists who purpose to excel in these disciplines ought to deal with growing their absolute energy output via focused interval coaching, power growth, and aerodynamic optimizations like tools & physique positioning.
Selecting the Proper Metric
In case you are trying to enhance your using efficiency, the choice to prioritize absolute or relative energy output relies upon largely on the kind of using that you just do and your particular targets. I’ve listed a number of normal tips that can assist you decide which metric to deal with:
Prioritize Relative Energy Output If:
- You regularly trip in hilly or mountainous terrain.
- Climbing effectivity is crucial on your using targets.
- You’re aiming to excel in climbing-centric occasions similar to hill climbs or mountain bike races.
Absolute Energy Output If:
- You primarily trip on flat or rolling terrain.
- Sustained high-speed efforts are frequent in your using self-discipline.
- You’re concentrating on time trials, criteriums, or flat street races the place sustaining pace is essential.
A Creating Area – Compound Rating
There’s nonetheless ongoing debate amongst researchers as to which metric is extra advantageous when making an attempt to investigate athletic efficiency. Due to this fact, Peter Leo & colleagues opted to mix each absolute & relative energy to create a ‘Compound Rating’, which they confirmed to correlate very effectively with skilled biking efficiency (Leo, et al., 2022).
This new “Compound Rating” will be calculated by merely combining your absolute & relative energy output. To calculate it, you will want to know your 5 minute energy:
Compound Rating [W2/kg] = absolute energy output [W] × relative energy output [W/kg ]
For instance, an athlete that weighs 70 kgs and has a 5 min energy of 325 W would rating a compound rating of ~1508 W2/kg. Initially, this worth won’t imply a lot, however I did discover the rating charts beneath on the Compound Rating web site (https://compoundscore.com/), which you would possibly discover very useful!
Males’s Categorization based mostly on Compound Rating:
Girls’s Categorization based mostly on Compound Rating:
Conclusion
Relative and absolute energy output are each necessary metrics for assessing biking efficiency, however their relative significance varies relying on the terrain and using self-discipline. By understanding the impression of terrain on the importance of those metrics, cyclists could make knowledgeable choices about the place to focus their coaching efforts and obtain their using targets extra successfully. Whether or not climbing mountains or chasing pace on the flats, choosing the proper metric can assist cyclists maximize their potential and luxuriate in larger success on the bike. That’s all for this month – keep protected, trip quick, and I’ll see you subsequent month!
References
Leo, P., Spragg, J., Wakefield, J., & Swart, J. (2022). The Compound Rating in elite street biking. Journal of Science & Biking, [Conference Paper]
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