I am 179cm tall and currently weigh 76kg. 5 months ago, at
Ironman 70.3 Geelong, I raced at 75kg. I was hoping I would trim down further
for the World Championships in order to be faster. However, I have not seen my
weight go below about 75.5kg for the entire time I have been preparing since
April.
I feel fitter and stronger than before, my training results
and numbers suggest this, so I am not worried about being slow on race day but
I don’t know how much effect my weight will have on performance compared to
other athletes on the undulating Mont-Tremblant course.
First of all, now is not the time to try and lose weight.
With only 8 weeks until the race, trying to lose weight would do more harm than
good. By cutting calories, I would not be able to train as hard because my
energy and recovery would be compromised, leaving me at risk of illness and
poor training output. There is simply no room to let up in the quality of my
training at this point.
Also, the best time to try and reduce weight would have been
in the initial phases of my preparation, approximately 3 – 5 months before race
day. Unfortunately, I didn’t focus as much on my diet during that time, so,
although my body began to lose a little body fat and gain some lean muscle
mass, I didn’t lose any weight.
In these final two months, I am going to be as strict as I
have ever been. I am going to cut out any sugary snacks which I was treating
myself too previously. Except, in the event that I require something quickly
after a hard workout and am desperate. I am now going to focus particular hard
on consuming more vegetables and using fruit for snacks if necessary, on top of
those that I already eat on a daily basis.
The objective behind this is to hope that I will lose a little
excess body fat and become lighter because of it. Therefore, not sacrificing
lean muscle mass or energy and supporting my immune system better with the
important nutrients in the extra vegetables and fruit.
I’m sure some of you are wondering what difference this will
really make.
In comparison to the top long course triathletes in the
world, like those who will be competing for overall honours in Mont-Tremblant, they
tend to be a lot lighter than me. For example, a top pro athlete of similar
height will weigh somewhere between 68 – 72kg.
Jan Frodeno, 2008 Olympic Gold medallist, and arguably the
best 70.3 athlete in the world at the moment, is 194cm tall and weighs in at
76kg. He is full of lean muscle mass and has very little body fat and after
winning several major 70.3 events this year with half marathon run splits of 1
hour 12 minutes or faster, along with matching it with the best cyclists in the
sport, he is a terrific example of an all-round athlete. Let’s not forget his
incredible full Ironman debut recently at the Ironman European Championships,
in Frankfurt, where he had the fastest marathon run split, at 2 hours 43
minutes. This was after leading out of the swim, experiencing 3 flat tyres on
the bike leg, falling 17 minutes behind the leaders, struggling with cramps
during his first ever marathon and gaining back over 10 places to finish 3rd.
But how will I benefit from being lighter?
It’s a lot to do with power-to-weight ratio on the bike,
whereby, if I can produce the same amount of power at 74kg, as I did when
weighing 76kg, I could go faster with the same energy expenditure OR use less
energy to go the same speed.
With running, carrying less weight produces less stress on
your joints and less muscular energy is needed to produce the same speed. Each
step would have greater responsiveness off the ground and reduce the contact
time of your foot on the ground, which is one of the major points of improving
run speed.
Some people would suggest to me that I don’t need to lose
weight and from a health perspective, this is very true. However, I assure you,
this has nothing to do with the way I look or to improve any aspect of my
health. I truly want to make it to the top ranks of triathlon and I believe my
weight is one aspect which will contribute to helping reach that goal. Also,
when done right, it shouldn’t have any negative effects on my health.
The Ironman 70.3 World Championships will give me a much
better indication of how close I am to an ideal race weight. I will closely
assess my performance afterwards to determine what I will look to do to
continue my progression. However, as my next race will be Ironman 70.3
Ballarat, just 10 weeks after the World Champs, it is unlikely I will make many
changes during that period.
Tell me, when have you tried to drop down to a lighter race
weight? How did you do it and did it help?
I look forward to your stories.
Lincoln.
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