By Matt Russ
Dec. 28, 2006 -- Your body type was primarily determined before you were born, so when it comes to sport, lamenting how you're built is futile and counter-productive. Triathletes and cyclists can be particularly hard on themselves. Small-bodied climbers wish they were faster in the flats, and the larger athletes hate being dropped in the hills. When developing a training plan, your body type is an important factor: The smart athlete identifies strengths to exploit and weaknesses to develop.
Power-to-weight ratio
The number of watts per kilogram of power a triathlete can generate will be a key determinant of his or her performance on the bike. It is important to note that a small and a large athlete can have an equal power-to-weight ratio. So why is the smaller rider faster in the hills whereas the larger athlete can motor in the flats?
Well, the answers to this question are varied and complex. One theory is that smaller riders tend to have higher VO2 values, which will serve them well in the hills. In contrast, a cyclist with more muscle cross-section generates the power needed to push through the increased air resistance associated with high speeds.
Muscle-fiber predominance (fast-twitch vs. slow-twitch) is another factor that affects athletic performance, as are limb length and muscle origin/insertion points. Of course there are numerous exceptions to these generalizations that should be noted, but it is well known that body type affects cycling performance. You have in all likelihood observed this phenomenon on your own. The best all-around cyclists tend to fall in the middle of the spectrum and are of a more medium build. Climbers tend to be small and light, whereas sprinters are larger and thick muscled.
Here are a few ways you tip the genetic scale in your favor, regardless of your body type:
Train your weakness
Athletes often make the mistake of training their strengths and not their weaknesses. If you are a good climber, you will likely spend your time training in the hills, where you receive the most satisfaction. But if your weakness is maintaining a sustained pace on flat terrain, this is the area you should be devoting training time to.
Choose the right course
If you have the option of choosing your races, you can strategically gravitate toward courses that play to your body type and strengths. This may seem elementary, but I often hear from athletes who are frustrated by their lack of performance on a course that really does not favor their body type.
Race your body type
You can also use race tactics that are favorable to your body type. A climber can make up more time in the hills over their larger competitors. Conversely, a larger athlete will hold their own in the hills and save their energy for the flats. Remember, race your strengths and know when to pour it on and when to maintain.
Strength train your limiter
Strength training is another way to address your limiter and body type. Depending on your body type and race format, you may design a plan that addresses maximal strength, strength endurance, power or a mix of these elements. Triathletes can make considerable gains in the gym but it is important to have a good plan before starting a program. Packing considerable muscle mass on an already overly muscled frame can, in fact, be a detriment.
Accept your body type and the inherent strengths and weaknesses that may go along with it. You cannot control your genetics, but you can make the most of them.
Matt Russ has coached and trained elite athletes from around the country and internationally for over 10 years. He currently holds expert licenses from USA Triathlon, USA Cycling 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 freelance author, and his articles are regularly featured in a variety of magazines and Web sites. Visit www.thesportfactory.com for more information or e-mail him at coachmatt@thesportfactory.com.