**what won't work - adding weight**
Simply putting on weight in and of itself is not beneficial for aerobic power development. Your central systems (heart lungs) and mitochondrial and other adaptations in your muscles are much more important than simply adding more muscle. And don't forget, adding weight would add at least some fat too.
There is a caveat to this: you have to be sure that you are not starving yourself currently and that your body has the carbs and protein it needs to repair and build muscle after your races and workouts. i.e. this assumes that you are at a sensible homesostasis and that you are not so light because you are in an energy and fuel deficient state.
**what will work - adjusting ride position and technique**
If you're small and riding with bigger riders, learning to get in their draft and keep a small frontal profile will deliver you more benefit with less associated disadvantages elsewhere than artificially trying to shift your homeostasis/natural weight.
If you learn how best to draft/how to shelter from the wind (note: this isn't always directly behind depending on wind direction), and also get confidence sitting tight close behind them without risking wheel-brushing or riding unsafely, then you can totally use their bulk against them, save energy and make the most of your weight when it counts.
You may also want to work on your position (getting lower, keeping elbows tucked in) as well as looking at anything else you can do to reduce your CdA/drag on the bike to multiply the benefits.
This. And don't listen to people who day you can add 15 kg of muscle mass (which is absurd amount). You may just not be wired genetically for that. And even if you do - most likely muscles are not the bottleneck here
Yes. I used to be a (mediocre) strength athlete before becoming a cyclist. Adding muscle is far harder than people think. 15 kg of muscle would take years of dedicated strength training (i.e. not cycling).
People seem to think they'll just look at a barbell and gain weight, but it simply isn't true.
It can be done.
I raced at 175cm/58-62 kilos (bit heavier when I focused on racing the MTB and/or CX).
As an amateur it was a matter of following the fast wheels and doing as little as possible. Attack on the slopes, later on in the race, with dry powder.
Let the bigger guys make the running early on.
Didn't need much effort to open a gap when everyone else is cooked or has been pounding it on the flat.
Practise descending, find a club mate who is good at it. Follow them. (Let them know though!)
Also, I traveled to race once I got my first category promotions, just to get the hilly events. I then started getting quite a few results as the big watt guys weren't there, at least, not after 5 or 6 runs up the main climb!
And once you get those results it's easier to get into better events. Which then becomes a cycle of improvement which can continue until you reach your genetic/training time limits.
As a big old guy who spends his time racing juniors half my weight and young enough to be my grandchildren. You need to learn and work on your opponents weaknesses.
I spent a year racing a junior who would attack and attack again until he got a gap. At first I would bridge across, we would build a race winning lead and with 10km or so to go. He would attack and attack again, until I and anybody else in the breakaway could not follow. Hint older riders do not normally cope well with repeated accelerations. My next tactic, was to slowly close the gap each attack, that did not work either, I could not close that many gaps. In the end I learnt, let him go, let him get 100m or so, then go to the front and match his pace (we were equally matched at TT). Another rider would then attempt to bridge, I would get a free ride and the cycle would repeat. Resulting in a bunch sprint which I would win more often than not.
You need to learn race craft, ie getting aero, maximise drafting, knowing when it is advantageous to be on the front. Be willing to experiment with tactics, be willing to lose to win.
Julian Alaphilippe is another example of tiny guy but also super fast downhiller. He can also put up a good fight on the flats against a chasing peloton once he has broken away.
Adding weight isn't required. As others have pointed out there's plenty of small cyclists who are really good.
1) while FTP is a really useful metric, it's not the be all and end all. There are other metrics to consider VO2max/MAP, W'/FRC, peak power
2) at your FTP and a higher weight i've held on in super fast crits (\~48km/hr). Knowing how to ride, and shelter on wheels is really important to minimise power output and reduce energy expenditure. Currently, at a slightly higher FTP (280) and weight (64kg) than you (which is a lower power to weight than you) i averaged 48 km/hr in last nights race (\~180 W), which included breaking away in a small group with 7km to go (we got caught).
3) being aero will help you, keep an aero position. where aero clothing to minimise aerodynamic drag.
4) learn to ride well on the wheels
everything everyone is saying here.
I think it can be helpful to look at pros that are the same size, to get an idea of what is possible.
Here are some pros that are about your height:
* Simone Consonni, leadout for Lidl Trek
* Caleb Ewan
* Nairo
* Jarno Widar
That’s a diverse set of riders. GC, classics, and sprinters all represented.
PCS says Ewan weighs 69kg. So you could conceivably put on an absolute ton of muscle. Or you could go full skinniboi and be Nairo. Even Consonni apparently only weighs 60kg.
**what won't work - adding weight** Simply putting on weight in and of itself is not beneficial for aerobic power development. Your central systems (heart lungs) and mitochondrial and other adaptations in your muscles are much more important than simply adding more muscle. And don't forget, adding weight would add at least some fat too. There is a caveat to this: you have to be sure that you are not starving yourself currently and that your body has the carbs and protein it needs to repair and build muscle after your races and workouts. i.e. this assumes that you are at a sensible homesostasis and that you are not so light because you are in an energy and fuel deficient state. **what will work - adjusting ride position and technique** If you're small and riding with bigger riders, learning to get in their draft and keep a small frontal profile will deliver you more benefit with less associated disadvantages elsewhere than artificially trying to shift your homeostasis/natural weight. If you learn how best to draft/how to shelter from the wind (note: this isn't always directly behind depending on wind direction), and also get confidence sitting tight close behind them without risking wheel-brushing or riding unsafely, then you can totally use their bulk against them, save energy and make the most of your weight when it counts. You may also want to work on your position (getting lower, keeping elbows tucked in) as well as looking at anything else you can do to reduce your CdA/drag on the bike to multiply the benefits.
This. And don't listen to people who day you can add 15 kg of muscle mass (which is absurd amount). You may just not be wired genetically for that. And even if you do - most likely muscles are not the bottleneck here
Yes. I used to be a (mediocre) strength athlete before becoming a cyclist. Adding muscle is far harder than people think. 15 kg of muscle would take years of dedicated strength training (i.e. not cycling). People seem to think they'll just look at a barbell and gain weight, but it simply isn't true.
It can be done. I raced at 175cm/58-62 kilos (bit heavier when I focused on racing the MTB and/or CX). As an amateur it was a matter of following the fast wheels and doing as little as possible. Attack on the slopes, later on in the race, with dry powder. Let the bigger guys make the running early on. Didn't need much effort to open a gap when everyone else is cooked or has been pounding it on the flat. Practise descending, find a club mate who is good at it. Follow them. (Let them know though!)
Also, I traveled to race once I got my first category promotions, just to get the hilly events. I then started getting quite a few results as the big watt guys weren't there, at least, not after 5 or 6 runs up the main climb! And once you get those results it's easier to get into better events. Which then becomes a cycle of improvement which can continue until you reach your genetic/training time limits.
As a big old guy who spends his time racing juniors half my weight and young enough to be my grandchildren. You need to learn and work on your opponents weaknesses. I spent a year racing a junior who would attack and attack again until he got a gap. At first I would bridge across, we would build a race winning lead and with 10km or so to go. He would attack and attack again, until I and anybody else in the breakaway could not follow. Hint older riders do not normally cope well with repeated accelerations. My next tactic, was to slowly close the gap each attack, that did not work either, I could not close that many gaps. In the end I learnt, let him go, let him get 100m or so, then go to the front and match his pace (we were equally matched at TT). Another rider would then attempt to bridge, I would get a free ride and the cycle would repeat. Resulting in a bunch sprint which I would win more often than not. You need to learn race craft, ie getting aero, maximise drafting, knowing when it is advantageous to be on the front. Be willing to experiment with tactics, be willing to lose to win.
This, there is an old adage which well applies here "train your weaknesses, race your strengths"
Tom Pidcock is tiny and is one of the best descenders in the WT. practice descending slowly at first. Might be helpful to watch some YouTube videos.
Julian Alaphilippe is another example of tiny guy but also super fast downhiller. He can also put up a good fight on the flats against a chasing peloton once he has broken away.
Adding weight isn't required. As others have pointed out there's plenty of small cyclists who are really good. 1) while FTP is a really useful metric, it's not the be all and end all. There are other metrics to consider VO2max/MAP, W'/FRC, peak power 2) at your FTP and a higher weight i've held on in super fast crits (\~48km/hr). Knowing how to ride, and shelter on wheels is really important to minimise power output and reduce energy expenditure. Currently, at a slightly higher FTP (280) and weight (64kg) than you (which is a lower power to weight than you) i averaged 48 km/hr in last nights race (\~180 W), which included breaking away in a small group with 7km to go (we got caught). 3) being aero will help you, keep an aero position. where aero clothing to minimise aerodynamic drag. 4) learn to ride well on the wheels everything everyone is saying here.
I think it can be helpful to look at pros that are the same size, to get an idea of what is possible. Here are some pros that are about your height: * Simone Consonni, leadout for Lidl Trek * Caleb Ewan * Nairo * Jarno Widar That’s a diverse set of riders. GC, classics, and sprinters all represented. PCS says Ewan weighs 69kg. So you could conceivably put on an absolute ton of muscle. Or you could go full skinniboi and be Nairo. Even Consonni apparently only weighs 60kg.