Really just a guess based on random, untrusted charts from the internet that say things like “5-10%” for marathoners / triathletes.
I was hoping this thread would help me set a less random goal, but so far it’s told me to keep losing until I get sick! Maybe the point is that once near 10%, you are already at the point where you need to go by feel.
Matt Fitzgerald’s book Racing Weight has a reasonably detailed chapter describing the BF%'s of elite athletes in various endurance sports.
FWIW when I was racing last season I got down to 8.2% according to the test, felt fine, albeit hungry all the time (not that unique, I’m probably around 10-12% now and I’m still hungry all the time, I have a fat kid inside me thats constantly fighting to get out).
I’m probably around 10-12% now and I’m still hungry all the time, I have a fat kid inside me thats constantly fighting to get out).
That’s why I love the desert dude diet! (god I sounds like a salesman for it or something). While losing this weight I’ve never been hungry at any time, except after maybe around 9:00pm. And after indulging all day (on reasonably healthy foods, of course) being a little hungry at night didn’t seem like that big of a deal. I just start imagining how awesome my huge breakfast is going to taste!
“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.”
I’d use BF only as a guide. Measure your BF% in 4 different ways (scale#1, scan, calipers method#2, hydrostatic weighing) and you’ll get 4 different results varying by +/-5%. So if you target the lowest BF% just for bragging rights, get the scale or caliper method that will give you that.
On the other hand keeping an eye on your BF% will help you determine if you are getting leaner.
I am a strong believer in getting as lean as possible for racing. Know that each extra pound of bodymass will cost you approx 2" per mile in the run. Bike power is expressed in Watts per kg, so you can figure out how much power you gain by dropping a few pounds.
Also, why would you buy a $20 carbon bottle holder that weighs 30g less, if you can easily shed a Lb or two.
For target BF% - as stated earier go with the recommendations given by Matt Fitzgerald, but see what works for you.
I’m probably around 10-12% now and I’m still hungry all the time, I have a fat kid inside me thats constantly fighting to get out).
That’s why I love the desert dude diet! (god I sounds like a salesman for it or something). While losing this weight I’ve never been hungry at any time, except after maybe around 9:00pm. And after indulging all day (on reasonably healthy foods, of course) being a little hungry at night didn’t seem like that big of a deal. I just start imagining how awesome my huge breakfast is going to taste!
Matto, I agree. Instead of being forced to be disciplined all day long, this diet only requires true sacrifice at night.
In conjunction, I also find that following up a small dinner with a morning workout (before breakfast) is good technique for losing weight.
You can expect to reach the lower limit of your ideal range only if you typically lose weight fairly easily, you have never been seriously overweight, and you are willing and able to maintain a high training volume.** If your current body fat percentage is well above your optimal range, you should aim only to reach the upper limit of that range initially through increased training and improvements in diet.**
**By Desert **Dude strict rules for eating while at the LHPTC. They are as follows:
No eating after 7:30 unless coming back from a late evening workout over 30min. If under 30min you may have 1 gel and a piece of fruit or 1 energy bar.
Dinner is all you can eat, as long as it fits on the coffee saucer the first time. There are no refills in this all you can eat establishment.
Hungry at night? Tough - you should have eaten more throughout the day. Have a glass of water instead of whining. Whiners pay rent irregardless if they trained that day or not.
eat something within 20 min of completing all workouts.
Insure you are taking in adequate calories during your day
Eat a bigger breakfast or lunch if you feel you need more food
Make sure you are fueling properly when in your training sessions.
Still hungry? Pay rent for whining
No eating after 7:30? What if you work the night shift?
“Dinner is all you can eat…” Huh? What about breakfast, lunch, or snacks? Can’t eat those?
What’s with everyone starving themselves before bed? During stretches when I’m not training I don’t eat at night, but when training I eat when I’m hungry (and drink when I’m thirsty).
I’m training 9 workouts / week but only about 5 hours total and pretty confident I’m closer to 5% BF than 10%. I just don’t see how you guys can go to bed hungry off heavy heavy training. I’d never be able to perform the next day.
If the key is simply eating more during the day great, but still knowing I have a dead empty stomach for 8 hours during the night doesn’t sit well with me.
What’s with everyone starving themselves before bed? During stretches when I’m not training I don’t eat at night, but when training I eat when I’m hungry (and drink when I’m thirsty).
I’m training 9 workouts / week but only about 5 hours total and pretty confident I’m closer to 5% BF than 10%. I just don’t see how you guys can go to bed hungry off heavy heavy training. I’d never be able to perform the next day.
If the key is simply eating more during the day great, but still knowing I have a dead empty stomach for 8 hours during the night doesn’t sit well with me.
people have no clue about nutrition that is why u see “advises” like that…
I eat a BIG bowl of cereal every night at 12-1AM and my weight hasn’t change a bit for the last 2 years.
I simply supplement my 3 main meals with a 4th smaller generally right before bed. Usually yogurt or cereal. No I don’t have the perfect diet. I’ll definitely admit that. Everything I know points to more smaller meals vs. fewer large meals.
According to the Tanita guy at last year’s Clearwater 70.3 Championships, my 5% bodyfat number was not unusual. He said “Almost everyone here is 5%.” He also noted that my 58% hydration was on the low side. That might be a more important number for hot races than BF%,
Just a few thoughts. When I decided to return to serious training after a few years in the wilderness, well the pub and local take aways to be honest, I had a lot of weight to burn off. And am no where near where I want or need to be so am no expert. I have however found Matt Fitzgerald’s book ‘Racing Weight’ to be highly usefull. The approach written about here is very much based on trial an error and that there are no hard and fast numbers to work too, everyone is different. I tend to look at my power outputs on my bike trainer as an indication that I may be loosing functional muscle mass at the expense of fat. If these numbers are stable and improving I am more than happy.
My own experience and philosophy is that being at racing weight does not necessarily constitute an ideal position other than for racing. As someone who trains year round and in some pretty poor and cold weather, my winter skin as someone has already said is really important, from a health and comfort perspective. As a long course athlete my most important consideration is consistency and in getting through my training workload. In that respect I think it is important to identify a healthy training weight from which you can move onto your racing weight with a little application.
One issue I have had with rapid weight loss is the rebound factor when I have picked up any niggles and have had to reduce the training workload. It is as if my body has decided that after being punished for months here is the chance to store anything it can get its hands on as fat to be prepared for what is around the corner.
Maybe the point is that once near 10%, you are already at the point where you need to go by feel.