Back in January my fat 160lb butt set 150lbs as a race weight goal for Ironman Wisconsin.
I’m there right now. I haven’t reduced my food intake at all, just focused on eating good food. Although I haven’t kept strict track, I’m guessing that I take in 4-5000 kCals daily.
I’m not anticipating that anyone else can give me a number (ie 147lbs and no lighter), but what are some warning signs that you’re getting too light?
I’m 5’11", and last season I weighed 154 at the end of the season. At my current 150 you can see veins in my stomach and chest; I’d estimate that I’m at about 4%, although I haven’t been tested recently.
Too low body fat can effect your immune system and may effect your speed and recovery from injuries, micro or macro. If your endurance or speed are dropping, or if your getting recurrent nagging illness or pains, you may be too light. 4% is pretty low.
I remember a simple formula for elite runner’s weights as your height in inches multipled by 2. So at 5’ 11" (71 inches) that would be 142 lbs. And that’s with NO upper body (runners don’t need it). So if you’re approaching that mark, I’d say you’re getting on the “too low” side. At 150, you’re probably about where you want to be.
If your fat levels get too low, you’ll find yourself getting cold easily, and sick more often.
I’m kind of thinking that I might be able to get as low as 145. I live with a 6’3" cross country runner who tries to race at 160-165. During the off season he shoots up to 180 or so.
I’m going to watch my power, especially on the bike. I’ve started doing some big ring work once a week.
I’ve stopped swimming short intervals, and I’m pretty sure that I’ve lost some muscle on my chest and shoulders. In spite of this, my steady state swimming seems unaffected. Swimming is such a small part of the race that I don’t think I’m going to worry about it. I’d much rather loose 2 minutes in the swim than 15 on the run.
I will watch my health though. Getting sick is definately counter productive.
150 sounds about right for a triathlete. I competed as a runner in college at 5’ 11", nearly 6’, at 140-142 in season. Now as a triathlete, in season, I’m at 146-148 depending on the day. I don’t run as fast as in college, but my swimming & cycling are improving rapidly as I put on a bit of muscle.
There is no weight you should be. It sounds like you are already down to feather weight and the risk of dropping another pound isn’t worth the risk of being sick and putting your body under more stress. If you are at 4% that is as low as you are going to go without getting negative returns. Better to carry the pound you are scared of and be healthy and strong then the alternative IMO
Too low body fat can effect your immune system and may effect your speed and recovery from injuries, micro or macro. If your endurance or speed are dropping, or if your getting recurrent nagging illness or pains, you may be too light. 4% is pretty low.
I agree completely. Your body will let you know, and it won’t be pretty. I can pretty much guarantee I’ll get sick if I drop below 156.