How does one find their ideal racing weight? Is it better to lose weight (hopefully without sacrificing muscle), or is it better to put on a few pounds to increase muscle mass. Either way, I believe the ultimate goal of anyone in triathlon should be reduced body fat percentage. But what’s the best way to get there? I read Matt Fitzgerald’s book “Racing Weight.” It offers some helpful advice on nutrition, but punts on the ultimate question of ideal racing weight by saying it’s only found by trial and error. I’m open to any other books on the topic. I’m 5’10" tall. What is my ideal weight and body fact percentage for triathlon?
Even using the single metric of height, you can’t even come close to determining an ideal racing weight. Body type and bone density have a bit to do with it. I do think if the focus gets to a body fat percentage, that would likely be the best number to shoot for. At 5’10, the most lean I have ever been is around 8% body fat and my weight was about 195lbs. Body fat percentage at the time was determined by an underwater weighing method so it was probably wrong based on a DEXA done a year later at 200lbs where body fat was around 14% but my bone density was through the roof (around 150% of normal for my demographic). All of my numbers were done at a military research center where I was stationed in my early 20’s. All numbers aside, focusing on weight in my mind is the wrong way to go. For you, at the same height as me, you may be able to easily sit at 170lbs where I would not be able to ever sniff that number without getting to a ridiculously low body fat percentage and drop a huge amount of muscle mass.
In the interest of full disclosure, I’m currently a nearly 40 year old fat ass weighing in at 220.6 and falling (down from an all time high north of 270 about six years ago) so take my notes with a grain of salt.
How does one find their ideal racing weight? Is it better to lose weight (hopefully without sacrificing muscle), or is it better to put on a few pounds to increase muscle mass. Either way, I believe the ultimate goal of anyone in triathlon should be reduced body fat percentage. But what’s the best way to get there? I read Matt Fitzgerald’s book “Racing Weight.” It offers some helpful advice on nutrition, but punts on the ultimate question of ideal racing weight by saying it’s only found by trial and error. I’m open to any other books on the topic. I’m 5’10" tall. What is my ideal weight and body fact percentage for triathlon?
An old cross country coach I know, who has 40+ years of experience answers that question for his athletes with the simple answer:
2 pounds per inch (of height). I would need to lose 40 lbs ! This is a pretty good answer for male division 1 cross country runners but I am not sure it applies to triathletes.
Good article, not hard and fast rules by any stretch but a workable range: http://home.trainingpeaks.com/blog/article/body-weight-management
Seems like all Fitzgerald does is punt around questions and try to create an aura of authority on the subject matter. Not a fan.
I came across the following article from Fitzgerald. It’s pretty quick summation of his book (which I recommend): http://www.triathlete.com/2014/12/nutrition/the-dos-and-donts-of-getting-leaner_81493
But it also includes a way to compute ideal weight.
Bottom line: I need to drop some weight.
Even using the single metric of height, you can’t even come close to determining an ideal racing weight. Body type and bone density have a bit to do with it. I do think if the focus gets to a body fat percentage, that would likely be the best number to shoot for. At 5’10, the most lean I have ever been is around 8% body fat and my weight was about 195lbs. Body fat percentage at the time was determined by an underwater weighing method so it was probably wrong based on a DEXA done a year later at 200lbs where body fat was around 14% but my bone density was through the roof (around 150% of normal for my demographic). All of my numbers were done at a military research center where I was stationed in my early 20’s. All numbers aside, focusing on weight in my mind is the wrong way to go. For you, at the same height as me, you may be able to easily sit at 170lbs where I would not be able to ever sniff that number without getting to a ridiculously low body fat percentage and drop a huge amount of muscle mass.
In the interest of full disclosure, I’m currently a nearly 40 year old fat ass weighing in at 220.6 and falling (down from an all time high north of 270 about six years ago) so take my notes with a grain of salt.
In the interest of illustrating tacoznbeer’s point, I too am 5’10" and I weigh 150lbs and would classify myself as ‘skinny fat’ @ probably 20% body fat, when I abstain from alcohol and run 4-5 hrs/week my body weight naturally goes to ~140lbs without watching my diet whatsoever.
Had to repost this:
“the trick is to keep losing weight until your friends and family ask you if you’ve been sick. then you know you’re within 10 pounds. if they start whispering to each other, wondering if you’ve got cancer or aids, you’re within 5. when they actually do an intervention, you’re at race weight.” - Slowman (Dan Empfield)
Had to repost this:
“the trick is to keep losing weight until your friends and family ask you if you’ve been sick. then you know you’re within 10 pounds. if they start whispering to each other, wondering if you’ve got cancer or aids, you’re within 5. when they actually do an intervention, you’re at race weight.” - Slowman (Dan Empfield)
Yep
Racing weight is very individual. Many Triathletes are a bit heavier than runners and for TT cycling and swimming weight is not too important. However compare Chris Solinsky to Michael Raelert. You couldn’t tell from sight who is the runner and who the Triathlete. So a very individual thing.
For running there is often the assumption tjat the lighter you are the better you run. Well, thats not entirely true. Look at Solinsky, or, in Triathlon at Ronnie Schildknecht. He is a big big guy but has a 30:xx 10k pb. He says he could not go really much faster with less weight.
I suggest you to stay on the side of caution. For AG athletes it is dangerous to play with the fire too much. You’d rather be three pound overweight than even one pound below your ideal number.
Problem is though, lota of people are a whole lot more than three pound above.
But once I was one of those dangerously skinny guys that now I run actually much better with sicnificiently more weight.
Here is a precise answer for distance runners, though I have no idea how accurate it is:
http://www.serpentine.org.uk/pages/advice_frank01.html
Maybe triathletes should weigh slightly more than ideal for runners, I’m not sure.
Even using the single metric of height, you can’t even come close to determining an ideal racing weight. Body type and bone density have a bit to do with it. I do think if the focus gets to a body fat percentage, that would likely be the best number to shoot for. At 5’10, the most lean I have ever been is around 8% body fat and my weight was about 195lbs. Body fat percentage at the time was determined by an underwater weighing method so it was probably wrong based on a DEXA done a year later at 200lbs where body fat was around 14% but my bone density was through the roof (around 150% of normal for my demographic). All of my numbers were done at a military research center where I was stationed in my early 20’s. All numbers aside, focusing on weight in my mind is the wrong way to go. For you, at the same height as me, you may be able to easily sit at 170lbs where I would not be able to ever sniff that number without getting to a ridiculously low body fat percentage and drop a huge amount of muscle mass.
In the interest of full disclosure, I’m currently a nearly 40 year old fat ass weighing in at 220.6 and falling (down from an all time high north of 270 about six years ago) so take my notes with a grain of salt.
5’10" and 195lbs and 8%? You must have been a body builder…or serious weight lifter!
For the OP, I’ve always heard that you attempt to attain a ratio of weight (in lbs)/height (in inches) that’s determined by the type of racing you want to do. Friel states, “The typical, high-performance, male triathlete is in the range of 2.1 to 2.3 pounds per inch (0.38-0.41 kg/cm) with high-performance female triathletes generally being 1.9 to 2.1 pounds per inch (0.34-0.38 kg/cm). In road racing the best male climbers are typically 2.0 pounds per inch (0.36 kg/cm) or less. Top female climbers are under 1.8 (0.32 kg/cm).”
At 5’9" and 154lbs (typically lower on race day), I come in at 2.23 and am generally a FOP athlete (unless i overbike and then slog through the run and end up in the med tent, but I digress). Most of my FOP buds are somewhere in that range.
That was a very helpful article. Thanks for sharing.
Had to repost this:
“the trick is to keep losing weight until your friends and family ask you if you’ve been sick. then you know you’re within 10 pounds. if they start whispering to each other, wondering if you’ve got cancer or aids, you’re within 5. when they actually do an intervention, you’re at race weight.” - Slowman (Dan Empfield)
Yes, that post is mandatory in any “ideal race weight” discussion
thanks for posting
D’Wife thinks I weigh 120 lbs, which is about 25 too low
I hate to think how much she thinks *she *weighs?
An old cross country coach I know, who has 40+ years of experience answers that question for his athletes with the simple answer:
2 pounds per inch (of height). I would need to lose 40 lbs ! This is a pretty good answer for male division 1 cross country runners but I am not sure it applies to triathletes.
That seems high. I’m 5’6" = 66 inches
66 x 2 = 132
I weigh about 10 lbs less than that. I don’t think gaining 10 lbs is going to make me a faster runner.
The other rule I’ve read is 100 lbs for the first 5 feet of height, 5 lbs/inch after that, then multiply by .9
An old cross country coach I know, who has 40+ years of experience answers that question for his athletes with the simple answer:
2 pounds per inch (of height). I would need to lose 40 lbs ! This is a pretty good answer for **male **division 1 cross country runners but I am not sure it applies to triathletes.
That seems high. I’m 5’6" = 66 inches
66 x 2 = 132
I weigh about 10 lbs less than that. I don’t think gaining 10 lbs is going to make me a faster runner.
The other rule I’ve read is 100 lbs for the first 5 feet of height, 5 lbs/inch after that, then multiply by .9
guessing chik makes you a female 
Try this calculator: http://racingweight.com/rwe/index.html#/
You have to slide the horizontal bars to respond to the questions. I’m 59, 148.6 lbs today @ 8.8% body fat per my Tanita Ironman scale set to athlete mode. I have no idea how accurate the body fat guess is and may have to get a Dexa scan to calibrate it.
The calculator is telling me that I am at racing weight although I think based on looking at myself in the mirror that I should be able to lose maybe two more pounds and drive the body fat to just under 8% without losing any muscle. Regardless, I think the calculator is good rough approximation from which you can then hone in by trial and error.
An old cross country coach I know, who has 40+ years of experience answers that question for his athletes with the simple answer:
2 pounds per inch (of height). I would need to lose 40 lbs ! This is a pretty good answer for male division 1 cross country runners but I am not sure it applies to triathletes.
That seems high. I’m 5’6" = 66 inches
66 x 2 = 132
I weigh about 10 lbs less than that. I don’t think gaining 10 lbs is going to make me a faster runner.
The other rule I’ve read is 100 lbs for the first 5 feet of height, 5 lbs/inch after that, then multiply by .9
Holy crap! I’m 5’ 8" so 2 lbs per inch = 132. Using the other rule = 126. As a runner back in the day (like 30 years ago), I ran sub 31 10K and sub 15 5K at about 144-146 lbs. There is no way I could ever have reached either of those targets without looking like an emaciated WWII POW. I think those calculators must have been devised for Kenyans!
Here is a precise answer for distance runners, though I have no idea how accurate it is:
http://www.serpentine.org.uk/pages/advice_frank01.html
Maybe triathletes should weigh slightly more than ideal for runners, I’m not sure.
I am in real trouble using this table. I guess I need to get shorter.
Even using the single metric of height, you can’t even come close to determining an ideal racing weight. Body type and bone density have a bit to do with it. I do think if the focus gets to a body fat percentage, that would likely be the best number to shoot for. At 5’10, the most lean I have ever been is around 8% body fat and my weight was about 195lbs. Body fat percentage at the time was determined by an underwater weighing method so it was probably wrong based on a DEXA done a year later at 200lbs where body fat was around 14% but my bone density was through the roof (around 150% of normal for my demographic). All of my numbers were done at a military research center where I was stationed in my early 20’s. All numbers aside, focusing on weight in my mind is the wrong way to go. For you, at the same height as me, you may be able to easily sit at 170lbs where I would not be able to ever sniff that number without getting to a ridiculously low body fat percentage and drop a huge amount of muscle mass.
In the interest of full disclosure, I’m currently a nearly 40 year old fat ass weighing in at 220.6 and falling (down from an all time high north of 270 about six years ago) so take my notes with a grain of salt.
5’10" and 195lbs and 8%? You must have been a body builder…or serious weight lifter!
For the OP, I’ve always heard that you attempt to attain a ratio of weight (in lbs)/height (in inches) that’s determined by the type of racing you want to do. Friel states, “The typical, high-performance, male triathlete is in the range of 2.1 to 2.3 pounds per inch (0.38-0.41 kg/cm) with high-performance female triathletes generally being 1.9 to 2.1 pounds per inch (0.34-0.38 kg/cm). In road racing the best male climbers are typically 2.0 pounds per inch (0.36 kg/cm) or less. Top female climbers are under 1.8 (0.32 kg/cm).”
At 5’9" and 154lbs (typically lower on race day), I come in at 2.23 and am generally a FOP athlete (unless i overbike and then slog through the run and end up in the med tent, but I digress). Most of my FOP buds are somewhere in that range.
I like this one, makes me right at perfect weight for my height. 6’5, 160, a tad under 2.1
Friel states, “The typical, high-performance, male triathlete is in the range of 2.1 to 2.3 pounds per inch (0.38-0.41 kg/cm) with high-performance female triathletes generally being 1.9 to 2.1 pounds per inch (0.34-0.38 kg/cm). In road racing the best male climbers are typically 2.0 pounds per inch (0.36 kg/cm) or less. Top female climbers are under 1.8 (0.32 kg/cm).”
At 5’9" and 154lbs (typically lower on race day), I come in at 2.23 and am generally a FOP athlete (unless i overbike and then slog through the run and end up in the med tent, but I digress). Most of my FOP buds are somewhere in that range.
I like this one, makes me right at perfect weight for my height. 6’5, 160, a tad under 2.1
145lbs / 5’6" = 2.2 lbs/in
I am FAR from “typical, high-performance, male triathlete …in the range of 2.1 to 2.3”