3 pounds is easy to lose. Just drink minimal water and eat lightly. No salt.

My older son wrestles and can lose 5 pounds in a day. I've seen him lose 2 pounds in an hour just by sweating.

2.2 pounds isn't much. I agree, reduce salts and sit in a sauna for a few rounds of 10-20 min.

Thanks, would a steam work? We have a steam unit hooked up in our master shower. I'm assuming a sauna would be better because it's dry but don't have access to one.

I weigh around 160 and can easily lose a full lb during a single run. I also lost 1-1.6 lbs over night just from sleeping which I think is pretty normal.

I think you are on the right track with reducing water and salt intake. Just do it safely and be careful not to dehydrate. Losing 2.2 lbs temporarily should be very easy. Just realize it is not true weight loss and it is all water weight. Hydrate a lot days after weigh in and get the weight back, be safe.

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"If it costs you 30 minutes at Maryland so what" -dwreal

Steam could probably work too as long as you are raising her body temp and sweating some out. Go slow at first for sure though. She shouldn't have a problem losing 2-3 lbs. As mentioned below, if I go on a longer run I can lose up to 5lbs. Nice easy slow jog to sweat it out. I also agree with making sure to hydrate a lot as soon as she has weighed in, for peak performance.

Have her put on a sweat shirt and pants and go for a 20 minute run and leave the clothes on for an hour. She should be able to lose at least a pound with that trick.

Very easy. Do a 20 hour fast.

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IG -frebay | Strava

Easy, just follow a colonoscopy prep protocol for 24 hours. She will drop at least 5 lbs.

Prunes

I can poop 2 to 3 lbs

Cutting...oh cutting...3lbs, 3 days, easy peasy. But she needs to run, drink less, and probably the steam room. Just like a fighter, after she weighs in throw down some food.

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Washed up footy player turned Triathlete.

I don’t recommend it at I think it’s pretty unhealthy but wrestlers and boxers typically shed weight just before a weigh in. The old running on a treadmill in a sweatsuit covered in a plastic trash bag seems to be a timeless classic for cutting a couple lbs, fast.

Does your daughter have the OEM Ultegra or 105 parts on her? You could swap those out for Dura Ace and make weight. It won’t be cheap, though.

Not over the next couple days, do it the night before or morning of. Cut salt out now but you don't want to sweat down and then hold it for 48 hours better to do it just before. 132 the night before, I would almost guarantee under 130 in the morning.

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Professional Athlete: http://jordancheyne.wordpress.com/ http://www.strava.com/athletes/145340

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Take Jordano's advice.

From this thread alone, about half of STers are smart asses or dumb asses. Let me sleep on which it is.

Good luck.

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Indoor Triathlete - I thought I was right, until I realized I was wrong.

1hr Run 90degrees I have lost 8lbs....

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http://www.TriScottsdale.org

60 min spin class without drinking water. She'll drop 3# no problem

Yes just listen to Jordano. Plus remember with rehydrating there’s a max amount of water your body can absorb per hour after the weigh in. For your daughter probably like 1/2 -3/4 of a liter per hour. 1 liter of water is 2.2 lbs. so your daughter will need to drink a liter of water over 1.5-2hours to rehydrate

Go to a Mexican place for dinner. Eat lots of chips, salsa, and a bean burrito. Get a good night's sleep. Wake up, drink some coffee, take the dogs for a walk, and then let the coffee and gravity do their thing. She'll lose the weight of the dinner meal plus those required pounds. Have some magazines or a book of crosswords available in the bog.

Former wrestler here. Don't do it over 3 days. Do it in as short as a time frame as possible. So, ideally the morning of if there is enough time to get a good sweat in and then hydrate immediately after weight in. Salt is the only thing to massively restrict a few days out. Also, don't listen to all those guys saying easy to lose 8 lbs blah blah blah. They probably weight 180 lbs (like me) and as a percentage of body weight that can change the difficulty of cutting weight. So, cutting about 2% of body weight can have some impacts on performance. Ideal is short and sweet and replace right after weigh in.

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https://www.strava.com/athletes/23685202

I presume the weigh in is 2hrs before a 2k race?
What she needs to do will depend somewhat on how hard she has been dieting to get to this stage. If she hasn't been particularly restrictive then simply cutting out fibrous foods and having smallish meals of mainly pure carbs with a small amount of protein will loose most of it.
I tended not to drink much if at all after my evening meal the night before. But she should know how much she typically looses overnight and take that into account how much to eat and drink the evening meal before. You don't need huge amounts of stored energy for a 2k race.
If she has already been dieting hard then she may need to sweat some out on the morning. Normally we would do a 4k pre race paddle and in normal let this would loose ~200g.in sweat kit e.g. 2 leggings,splashtop next to skin, 3 tops splashtop on top, all in one, woolly hat. This would be up to 1kg. After 2km do a 20 stroke burst to get things flowing. Keep the kit on after the outing if it took a long time to start sweating.
A hot bath can be an extra before if there is a lot to loose.
Make sure the weigh in all in one is dry. Not the one sweated in. (Preferably a specific weigh in suit, can be 200g less than a race suit)
Don't overshoot.
Don't have too much after the weigh in. Just 500-750mls of electrolytes and e.g. a white roll or 2 with honey or jam. You don't want to get onto the water feeling full or sloshing around.
Always best to test these things before race day but I guess too late for that in this case.

What he said. 3 days of dehydration is not a good recipe for performance. Also, when re-hydrating, I wouldn't think water is ideal. Nuun or coconut water or a sports drink, something with some salt so she doesn't dilute herself any more than she already has after a few no-salt days.

(I'm not a doctor.)

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<The Dew Abides>

Also a former college wrestler and former college wrestling coach and 100% this. The shorter the time you are dehydrated, the quicker and better your recovery. Also, knowing your sweat-rate helps. Some guys can lose 8+ pounds an hour, and others can only lose 2-3. Generally smaller people lose less.

We used to encourage our guys to eat enough the night before a weigh-in so that they would wake up anywhere between 1-4 pounds overweight (depending on what they could lose in 40-50 minutes). It also helps to know how much you generally float (lose) overnight. Then working out to cut that weight before weigh-ins basically functions as a good warm up for that days tournament.

We had one guy try shaving his head. Apparently hair doesn't weight that much.

A good run and remembering there is no modesty in the weigh in room.

I used to be a lightweight rower. 3 days out and within 2.2 pounds she is totally fine. She should not need to be running with sweatsuits on or anything like that, and I would only recommend that as a very last course of action because it can have a negative performance impact.

She should not be dehydrated for 2-3 days before the race.

She needs to just be very careful about what she eats. She needs JUST the number of calories required to keep her glycogen up. Eat fiber to stay regular. The night before, eat early, eat very modestly (enough to perform, but go to bed a little hungry), wake up and weigh-in before eating or drinking (hopefully weigh in is in the morning??) and she will be fine. Then She needs to fuel and hydrate well and carefully immediately after weigh-in, but it should not require a ton, because she won't be super-dehydrated or fuel-depleted.

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Ed O'Malley
www.VeloVetta.com
Founder of VeloVetta Cycling Shoes
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This appears to be the plan. Eat normally today, cut out as much salt as possible. Drink typical amount of water she normally does. Maybe a little less.
Tomorrow eat normally during the day. Easy workout in afternoon. Light dinner, steam or sauna.
Sat morning, early steam, no food or water. We are leaving at 5:45, race is at 8 so weigh in is maybe about 7.
Was hoping to drop a lb. or so by tomorrow night since we don't have much time Sat am to try to sweat the rest out before we have to leave.

I wonder what's the weight of the people who have replied in this thread. Everyone's body is different. It's easy to lose 3lb for 200lb guy, but not easy going from 132 to 130. I'm exactly 131 and if I lose 1-2lb, I feel dizzy. You have to poop, pee and sweat a lot to lose that much for 132lb person. Eat bare minimum(mostly vegetables) with no salt and do light exercise like walking, jogging or jump rope. Sleeping a lot with empty stomach helps too. Take sleeping pills and go to bed with empty stomach. I used to be 156lb 4 years ago and dropped 25lb.

Oh and not all scales are created equal so get on the race scales as early as you can and calibrate yours to them.

Don't think we'll have time to calibrate any scales. She's shooting for a 129 with uni on, leaving the house Sat morning. Hoping the extra pound off will help with any difference in scales. I think it's going to be close. 132 is even light for her. Just trying to get to lightweight for regionals this weekend to hopefully qualify for nationals this summer.

Get a Colonic, flush it out

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Team Zoot 2023

My son's natural weight is 134 to 135 pounds. He is 5' 9.25" tall.

He wrestles at 128 pounds.

He typically weighs in at 127.5 pounds and he has about two to three hours to rehydrate and eat before his first match.

How far are you travelling to the event? Are you under normal FISA rules? weigh in 2hrs before the race?
'Normally' we would do a warm up/sweat paddle/ergo at the venue if at all possible.

I'm guessing this is a highschool race so not FISA rules.

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Ed O'Malley
www.VeloVetta.com
Founder of VeloVetta Cycling Shoes
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She's in high school but rows for a club team. I don't know anything about rowing but she said this is Regionals? And if she comes in top 2 or 3 she goes to Nationals out west.
She was down to 130.8 this morning. Eating light and cutting way down on water today. Has a light row this afternoon and will weigh herself after. All the girls are bringing their scales to the club to compare how their weights stack up on each others scale.
May hit the sauna after rowing. Wants to be 129 for the morning so she has a little wiggle room if the scale at the race is off compared to ours.
Her race is at 8:30. We are planning to be there about 6:45 so not a lot of time to try to sweat anything out in the morning.

You can lose a pound in an hour, easy.

The key is to not eat any salt.

If max weight is written as130 lbs, then it's not FISA rules. FISA is 59kg max (almost 130 lbs), 57kg average for lightweight women.

For men it's 72.5 max 70 average.

Once I got good at making weight, it usually went like this: my normal weight was around 158 in the off season (71.7kg). During the season I'd get down to and maintain 155 most of the time which required care. Then for team boat races I always had to be the light guy and I'd lose 2-3 pounds in water/empty gut. Losing more than that in the last couple days resulted in lower performance.

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Ed O'Malley
www.VeloVetta.com
Founder of VeloVetta Cycling Shoes
Instagram • Facebook

I don't think she will stick with lightweight. Just trying for Regionals. She has a good partner in the double. It's hard for her to stay at 132. Her natural weight is probably more like 138. Plus she just started weight training so as she builds more muscle she'll probably put on a couple of pounds. Trying to get a good showing to present to college coaches she's been talking too. She'll be a senior next year.

Well everything worked out. Came in at 128.6 Saturday morning. Didn’t have to do anything drastic so she was happy. Ended up 3rd lightweight in the double and 2nd in the quad so they qualified for nationals.

Thanks for the update. Glad to hear it was easy.

Awesome! Glad it worked out. I made a bunch of terrible mistakes the first couple times I had to make weight.

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Ed O'Malley
www.VeloVetta.com
Founder of VeloVetta Cycling Shoes
Instagram • Facebook