Hey
In june i will do a ironman austria.
It has a 1700m high altitude in bike leg
I have 76kg and 168cm 53old
I am muscular
Will it be any benefit if i loose 2-3kg till june?
My average on bike is slow 26kmh
Run is 7.30min/km
Should i loose any kg or dont care?
Will there be any benefit?
And if there should be any benefit for a run?
Fuel yourself (all aspects/nutrients) properly for quality training. Any attempt to ‘lose weight’ risks under-fuelling and risks far greater detriment to your training, and your race and your enjoyment thereof.
Good luck in Kärnten-Klagenfurt.
IM Austria is a game of absolute W, not W/kg. 1700m is significant, but still not the level of Thun, Nice or Lanzarote (all around 2200m-2500m), where absolute W would also win.
Weighting 76kg and having an average speed of 26km/h makes me suspect, that you have way more to gain in terms of power and aerodynamics.
Focus on increasing power first.
If you lose 2kgs in 2 months in the process (negative 250kcal balance per day for 2 months), that’s a side effect. Eat 150g of protein per day and include some gym work to make sure it’s a positive side effect.
Yeah. I am slow
I am just cathing time cut of under 17hours
But looking gains in and there…
You probably are right
No meed to cit down weight coz i feel good with 76kg and strong
Just a little woried coz last time i was having big problems on bike leg in hiily portioms of IM austria
It might be a good thing to look at your gearing rather than at losing weight (that would be an added benefit of your training). What gearing are you currently running?
I have 50/34 and 11-32
Based on the gearing, I’m assuming you’re on 11 speed. I think you could go to a 11-34, but it might be a stretch for your rear derailleur.
Yes rear derailur can make 34
Meybe will buy it
What was your cadence on the hilly parts?
Were you in your easiest gear?
so you have 6 pack abs?
On rupertiberg i was on 34x32 gear and cadence low low
The bigest problem in my opinion was my bonking not power or heart
No i dont have wisible 6pack. I am 53 old
But i am strong
Bench press 126kg
Squat 148kg
Tenks for trying to help me!!!
Males under 10 % bf don’t chase wt lose for your gains . It’s not low hanging fruit .
If over 10% you can try to lose more to make you faster and life easier but while dieting you are high risk for injury being under fuelled for hard training , so low intensity training must be done at a much higher rate .
Weight is such a critical factor for running. It will almost always make you faster. Your performance may likely decline as you’re under fueled and losing weight, but with a reasonable deficit it won’t be too bad. If you are very lean and muscular keep in mind that all of the upper body muscle is slowing you down on the run the same as that weight would in fat.
One you get to the very pointy end you can think about a few kgs up/down to balance run speed with cycling and swimming speed, but that is absolute top tier stuff. For almost everyone being lighter is better.
There’s a weird thing about weight. I’d like to make my ftp higher, my position more aero, my nutrition more dialed, all of this is okay, but any mention of weight and some people freak out. It’s a performance metric not a judgment on you or anybody.
I’m in the process of trying to lose weight and recomposition my body. Was a college baseball player who focused more on lifting vs cardiovascular work up until about a year ago when I decided it was now or never on trying to qualify one day for Kona. Started training last year in April where I was 205 lbs at 6ft tall. Did my first 70.3 in December and was able to get down to 187 lbs for the race. Currently at 185 lbs and hit a bit of a plateau as I’m lean, but know getting down another 10-12 lbs will do a lot for my performance. As I burn about 3500 calories a day, I’m currently eating 3-3.1k worth of calories in the hopes to maintain my upward trend in training performance while also trying to balance weight loss. I’ve recently changed my macronutrient breakdown in the hopes it will help my body make the changes I am looking for. As an avid lifter in the past, I was eating 200+ grams of protein a day. I have recently cut that down to about 150g a day with the rest of those calories going toward carbs to better fuel my workouts. This has only been a new change for me, so we will see how my body will react. Recently watched a video where TJ Tollakson said every 1lb you lose will save you 1 min at a 70.3 or 2 min at a full…so thats my motivation right there. I know weight loss is a touchy subject in endurance sports as it can lead to some very unhealthy practices, but if done right, the benefits are huge. My calves will thank me if this weight can come off for all my run workouts. Oceanside 70.3 is looming, so hoping I can see 175-178 by then.
53 years old can have six pack. Squat is weak compared to bench, and squat power does correlate to bike sprint power. So you have some fat to lose. So bike sprint workouts sound ideal. But fat loss is more about diet
If you are already lean doesnt sound smart to lose weight. Take it from me someone who started getting bone fractures being too lean
Ouch 
Squat vs bench is low coz i dont want to have back problems. I was squating a lot lot more
Probably i will focus to have around 74kg on the D day
Will see
Maybe consider a dexa or something cheaper as losing fat is what you want to do not lose muscle. Obviously being a little bit lighter is better.
Btw bike as much as possible over running and swimming. Note: this assumes you have done a marathon before and are comfortable in open water. I found that my bike limited my run much more so than my run limiting my run.
Here’s some reading for the OP: