The Golden Ratio

By Coach Matt Russ

If you are trying to lose weight, base period is the most efficient time of year to do it. Once you are in later training periods trying to drop pounds can impair your ability to train hard, and build muscle and speed when it counts the most. Body fat loss produces an instant increase in VO2 max.

If you are a cyclist, power to weight ratio is the golden ratio. If you have a power meter you can gauge your optimal power to weight ratio by these figures�

An optimally fit recreational rider will be able to produce a mere 1.6 watts per pound.

A world champion (Lance) will produce 2.7 watts per pound for 45 min.

This does not just count for cyclist. A runner will drop 2.5 seconds per mile with each pound of body fat lost. Drop 10 pounds and you just shaved 11 min. off your marathon.

Drop the ballast!

Matt Russ has coached and trained elite athletes from around the country and internationally for over ten years. He currently holds expert licenses from USA Triathlon, USA Cycling (Elite), and is a licensed USA Track and Field Coach. Matt is head coach and owner of The Sport Factory, and works with athletes of all levels full time. He is a free lance author and his articles are regularly featured in a variety of magazines such as Inside Triathlon, and Triathlete. Visit www.thesportfactory.com for more information or email him at coachmatt@thesportfactory.com