At the peak of last season, I was training and racing at around 141 lbs (5’9"). For much of this spring, that’s where I’ve been hovering. This month, with no added emphasis on weight, I’ve steadily dropped down to a point where I’m consistently weighing in at 138-139 before bed. More specifically, over the past 2 weeks I’ve been checking in at around 136-137 after workouts - which seems in line with my average daily weight.
While maintaining a reasonably low weight bodes well for race day, I’ve noticed that since dropping below 140 my recovery has been relatively poor, despite being more proactive as of late. Consequently, my workout quality seems to have diminished ever so slightly. There are a lot of factors contributing to my current weight - including volume, intensity, and the recent hot weather which tends to suppress my appetite.
Is it possible that I’ve crossed below some weight threshold where I’m damaging muscle tissue faster than I can rebuild it - or is that just some cookey theory formulated from misinformation that I’ve subconsciously acquired from ST over time?
i don’t think losing 2 pounds is going to send your body into a tailspin. If we were talking 5-10 over a short period of time then maybe. If it doesn’t go away then hop back up to 141, all it will take is 2 big mac’s
Degraded performance and weight loss are both symptoms of calorie deprivation. This is fine when done temporarily to drop weight, but when you begin to eat enough the strength should come back. But that’s the type of thing to be done in the off season because right now you need quality workouts and to be strong for racing season.
Bring up your calorie consumption. It will accelerate your recovery rate.
I think you answered all your questions. Your volumes have been consistently high for a few months, and it got hotter and you’ve dropped weight. In general I don’t like to drop a lot of weight when my training load is high, because after a certain point you’re not recovering for tomorrow’s workout. I’ve been through exactly the same as you. You’ll probably want to spend several weeks holding constant at 138. I’ve gone from 148 down to 140ish since the start of March. It’s almost like magic, but as soon as I drop much below 140, recovery really suffers. Probably body fat gets too low. At the same time, if you’ve jacked up your run mileage, it seems to make matters worse (N=1)
I found something that works well for me is keeping a supply of boiled eggs in the fridge and eating those as snacks. The protein in them is very easily aborbed by our bodies and I find they are good for retaining lean muscle mass. The fat in the egg yolk does not seem to hurt and is ***supposed ***to be good for helping generate good HDL cholesterol.
had the same problem when I dropped below 189 (i’m 6’ 3"). Was slowly going down to 185. Cycling power seemed to go down, and recovery took forever. I resolved to stay at 190 during the season and try to focus on weight maintenance rather than weight loss. Since then, I have been recovering quicker.
I’m roughly in the same boat as you, 5’9" and race weight for last couple IM’s has been right at about 135. Rarily get up to 140 even in off season but feel like the upper 130’s has lead to reduced bike power, slow recovery, etc and looking now to put on a few pounds and do next 1/2 IM in July at maybe 142-145.
I will agree with most of what has been said, but will add that their IS a place for each person where a fat % may in fact interfere with hormones. To say it is only about calories is misleading. What this fat % is–is different for all people and may change for individuals based on their life phase, stress, nutrition status etc.
Protein is very good–taking in extra might suppress your appetite further. Adding a fruit smoothie with some fat might be a good way to get extra calories–or really healthy cookies.
