Tapering, Race Weight, Calorie Deficits, and Timing

Triathlon Forum
1

I have been at 134 to 135 lbs most of the summer, had some business and personal issues that really broke up my routine through August and September and some of October. I landed about 138 to 139 with 3 weeks before my A-race of the year, Ironman Florida. No excuses, I had my reasons, but I ate too much, period. I was able to keep training right though, so that is a huge plus.

I am 5’7" and very lean, so it is not like 138 is overweight or anything, but I have been PRing everything in sight since Feb since I dropped from around 141 down to 135 (OLY, 70.3, 13.1, 40k TT, everything). In July I was actually hoping to try to get down to around 130 for IMFL and try racing at that weight.

So, with 3 weeks to go, my training began to lighten some and I was able to perform acceptably while maintaining some larger than usual calorie deficits (like 1,000 per day or so). During regular training when trying to get low, I usually will only shoot for 300 to 500 to make sure I can still train well and just gradually come down.

As one would expect, my body weight is responding and I am getting back to near where I want to be, BUT, I in no way want to sabotage my race performance, I would rather show up at 137 ready to rock than 135 feeling like crap. So the question is, how close do I push this deficit plan toward the race.

At first I thought that if I went back to normal eating on Wednesday (prior to Saturday morning race), I would be fine. Wednesday/Thursday try to match consumption with actual caloric demand, fuel up but not gain any weight, Friday target a number that is a good bit over my demand to make sure that everything is totally fueled up (probably 1,000 extra or so) then of course execute a tried and true race day nutrition plan on Saturday and on Sunday eat every pancake in the State of Florida…

I am 10 days out right now and this deficit has me really tired and worn out; also makes it so I don’t get that “Holy Crap I am Running so Fast with Little Effort” feeling that I usually get during a taper. I am getting my workouts done by timing my food properly (high carb infusions right before or during workouts).

I am wondering if I wouldn’t be better off targeting zero deficit starting a week out (Saturday this week) and then loading up on a surplus maybe Thursday and Friday (nothing wild, maybe just 1,000 extra Thursday and Friday each).

Thoughts from others that keep a close monitor on their diets so they can lose a few (or at least not gain) a few pounds during taper weeks?

If it matters any, I have done IMFL twice, 2012 - 9:5x, 2011 - 10:2x. This year I have a solid shot at sun 9:30 or faster depending on conditions.

2

If it were me I’d be eating at maintenance maybe even a bit over for the next few weeks. Better to go into it a little spilled over as opposed to depleted and flat.

3

This close out to your race, it’s about maintenance this is the MOST likely time you’ll get sick, so be extra cautious, an extra pound of weight-loss is not worht the risk on not being able to race.

I have Noosa (my A-Race) coming in 10 days, and I’ve gone back to calorie balance eating as I don’t want to risk getting sick. I’m 6’00 147lbs with 6.9%BF (skin fold test). I think 1000 calorie deficit is VERY risky, as it will impact your ability to push your training and get the necessary adaptations. 500 seems to be the upper limit according to people like Allen Lim (who knows his stuff), that is still 1lb of weight loss.

4

Eat as you feel, as others have said, you might even need more calories than you think due to depleted fuel levels. Your not feeling as good on the run may be indicative of the need for more fuel. Really, at 5’7", 135 vs 138 is very little weight difference.

5

I agree with the above statements, Im 5’8", first year of triathlon but coming from a background in cycling. I started the year off at 168lbs(muscle built up needed for training related to work), and prior to my A race was able to get down to 152lbs(16lb loss in 6mos). I have a range of weight that I feel comfortable racing at; 147-153. While I maintained a caloric deficit training up to the race, approximately a month out I stopped watching my weight so much as I knew that I was going to continue to train and the weight would stay stable as long as I didn’t obsess over it.

Two weeks out I really made sure that I got enough to eat, calorie in for calorie out. Then ten days before the race I started to focus on rest more, quality foods and making sure that I fueled my glycogen stores as soon after the short workouts that I was using for taper as possible.

Long story short, don’t starve yourself during the taper. Make sure that you get good quality fats, proteins and carbs, balanced. You will feel a little light in the stomach because your excited for the race and you will have extra energy. You should feel achy and not fast, your not used to taking it easy so the taper while it feels odd on the outset with deliver on race day in the form of a well rested, ready to attack the race athlete. Make sure that you get an effort in two days before, and then easy the day before.

Good Luck!, just my $.02

Dan

6

You might also lose some water weight as inflammation heals up. My vote is to eat.

7

I play this sort of game all the time during race season… Get back to eating towards a zero kcal deficit for the next few days. Possibly dip down to a small deficit tues/wed, then thurs, fri, sat build up those glycogen stores - EAT!

It could absolutely ruin your race if you keep a deficit right now. On the flip side, if you are a few lbs heavy for race day, you will probably shed it in water weight come time for the run. Don’t keep cutting out the calories. Your body needs it for next week!

8

Try to get under 130 for race day…
.

9

You might also lose some water weight as inflammation heals up. My vote is to eat.

Absolutely, can’t believe I did not think of this since I see it routinely. My weight stays about 3-4 lbs up over my “ideal weight” when I’m training hard and then, like magic, the lbs just drop off when I taper for a race.

10

I’d say don’t worry about your weight at this point. Eat healthy, but don’t overeat. I find that some of my better races happen when I am a little heavy.

11

Try to get under 130 for race day…

12

Try to get under 130 for race day…I assume your post is a joke. For a 5.7 IM male triathlete showing up weighting below 130lbs would be suicide. If he were a doing a marathon only, then that may be okay]

The barely legible pink font does imply a joke.

However, I’m 5’10" and typically around 132-135, depending on time of year, training, whether I’ve been grocery shopping recently, …

I’ve done an IM at 133lbs - a mechanical sabotaged my bike time, so disregarding that I managed a 1:07 swim and a 3:46 marathon (after mismanaging nutrition and bonking at mile 7 on the run). Didn’t feel too much like suicide to me, except around mile 7, crackers and pepsi sorted that out. Blanket statements about someone’s weight without knowing their body type/composition are complete BS.

To the OP: you’re only out and a daily 1000 calorie deficit is huge. Eat more. If you must run a deficit I’d keep it less than 300 and start eating normally at least 5-6 days before the race.

13

Try to get under 130 for race day…I assume your post is a joke. For a 5.7 IM male triathlete showing up weighting below 130lbs would be suicide. If he were a doing a marathon only, then that may be okay]
The barely legible pink font does imply a joke.
However, I’m 5’10" and typically around 132-135, depending on time of year, training, whether I’ve been grocery shopping recently, … I’ve done an IM at 133lbs - a mechanical sabotaged my bike time, so disregarding that I managed a 1:07 swim and a 3:46 marathon (after mismanaging nutrition and bonking at mile 7 on the run). Didn’t feel too much like suicide to me, except around mile 7, crackers and pepsi sorted that out. Blanket statements about someone’s weight without knowing their body type/composition are complete BS.
To the OP: you’re only out and a daily 1000 calorie deficit is huge. Eat more. If you must run a deficit I’d keep it less than 300 and start eating normally at least 5-6 days before the race.

Swimmers are generally though of as bigger than runners and cyclists but there are occasional exceptions: Mike O’Brien was 6’6" and 151 lbs when he won the gold medal in the 1500 free at the '84 Olympics. Tall yes but pretty thin; of course he was only 18 at the time. At the '88 Oly Trials at 22, he had “filled out” and was up to a whopping 160:)

14

So, with 3 weeks to go, my training began to lighten some

hold up, let me stop you right there…