Every cyclist aims to enhance their power-to-weight ratio (w/kg) to improve speed. Increasing power while reducing weight is crucial, but how can you ensure you are shedding the correct type of weight? In this article, we delve into three methods that cyclists can use to accurately measure their weight loss progress.

Overview

For cyclists, excess fat can hinder their power-to-weight ratio, while muscle mass is essential. Several methods are available to measure body composition and analyze fat and muscle mass. Partnering with my two co-hosts from Ask a Cycling Coach, we investigated accessible and reliable ways to measure body composition and weight. Our exploration of three different measurement methods yielded surprising insights.

Skinfold Calipers

The traditional method for assessing body fat is the skinfold caliper test. Skinfold caliper tests are commonly used to determine body fat percentages. This method is advantageous due to its affordability and simplicity.

This process involves using skinfold calipers to measure skin thickness at specific points on the body and inputting these measurements into a formula.

Various techniques require measuring different body regions, but consistency in the measurement method is key. In our case, we used an online tool to calculate the results.

Our method involved measurements at specific points, including midway between the nipple and armpit, one inch to the right of the belly button, and midway between the knee and hip. Each measurement was taken thrice, with at least 30 seconds between each measurement. After averaging the data for each spot, we inputted the numbers into the online equation to estimate body fat percentage.

Typically, athletic males show 6-13% body fat, while athletic females show 14-20% body fat when using skinfold calipers. Consistency in measurement placement, timing, and utilizing self-closing calipers to ensure consistent pressure are essential for accurate results. However, skinfold caliper tests mainly focus on estimating body fat and may be prone to human error.

DEXA (Dual Energy X-ray Absorptiometry) Scan

For a comprehensive assessment of body composition, we underwent DEXA scans at a local medical diagnostics center. DEXA scans provide a three-dimensional image of the body’s composition, detailing fat, lean mass, bone density, and other components. By segmenting the body into regions, DEXA scans offer precise insights into fat and muscle distribution.

These scans are available at medical diagnostics and sports physiology centers for approximately $50. Fasting before the scan helps in obtaining accurate body composition data.

DEXA scans measure subcutaneous and visceral fat, with body fat percentage typically appearing higher compared to skinfold caliper results. Regular DEXA scans can effectively monitor weight loss and muscle gain progress, helping cyclists avoid losing muscle mass inadvertently, which could lead to decreased performance and increased fatigue.

Tanita

An alternative, more accessible, and cost-effective option is using a Tanita Body Fat Scale. By passing a low electric current through the body via metal foot sensors, these scales estimate body fat percentage accurately. Most models offer male and female profiles, distinguishing between athletic and average settings.

Athletic settings on these scales closely align with skinfold caliper data, while average settings resemble DEXA scan data. The precision of these scales in estimating body fat aligns with accepted analysis methods and scientific measurement practices.

These scales require inputting age, gender, and activity level before measuring weight and estimating body fat percentage. While basic scales are priced around $70 USD, more advanced models around $150 USD can also estimate lean mass effectively.

Regular use of these scales can be highly beneficial for cyclists monitoring their power-to-weight ratio. Consistent measurement conditions, including the time of day, clothing worn, and controlled nutrition and hydration, are essential for accurate readings.

Listen to Certified Cycling Coaches Discuss Weight Loss

For more insights on weight loss and other cycling-related topics, check out episode 31 of the Ask a Cycling Coach podcast. Listen to our certified cycling coaches answer questions from cyclists in the full episode recording below.

Additional Notes

Ask a Cycling Coach podcast aims to help you become a faster cyclist by addressing your training queries with insights from USAC certified coaches Chad Timmerman, Jonathan Lee, and special guests. Explore more topics covered in the latest episode using the resources listed below:

• Methods for measuring body fat
• Effective weight loss strategies for cyclists
• Training techniques for short time trials
• Optimal pacing for time trials
• Post-workout recovery strategies
• Guidance on bridging to breakaways
• Race tactics tailored for cyclists
• Establishing effective breakaways
• Tips on race judgment
• Understanding the ideal weight for triathletes
• Pacing recommendations for half-ironman races
• Exploration of whether lighter equates to faster for cyclists
• Training advice for single-speed racing
• Training preparation for Leadville races

If you have questions for Coach Chad, feel free to submit them here. We aim to address your queries in the upcoming episodes of the Ask a Cycling Coach podcast.