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Optimal IM weight, and how light is too light?

beuercbeuerc
in General Training Discussions

Hi all, a quick question for you.  I'm wondering if there is some sort of determination of optimal racing weight.  I'm more worried about racing too light.  Does anyone have any thoughts (hopefully supported by science, but I realize we may only have experience and theory to guide us in this instance)?  Thanks!

Comments

  • CarlCarl
    Chris/
    I found my optimal race weight by trial and error.
    I raced IM St George at 147 pounds and was at 4.2 watts/kg. wanted to be extra light for climbing but felt a little weak.
    Then raced IM Wisc at 155 pounds and felt superb and had a 1hr 38 min PR.
    Finally raced IM Cozumel around 168 pounds. This was mentally and physically the hardest of the three for me. Mainly d/t the elements the day brought. Severe current we had to fight and the blasting 90 degree wind. I think I was a little heavy on the run cause I suffered more the following day-soreness wise.

    Also note I only took in around 270 cals an hour in St George and got very light headed around mile 90,
    Through training and trying diff things learned I had to add a few solids to the arsenal and for the next two races I took in around 680-700 cals and hour and felt awesome!!!!
  • Eric RueppelEric Rueppel
    The word from a lot of the ENers that have Kona qualified is the lighter the better. I have got down to the point that people are starting to wonder. image I can't find the post but the coaches have stated the same thing. Skinny is good.
  • Dave TalloDave Tallo
    I've had two things bouncing around my brain on this for the last few years: First, a comment somewhere in a Kona thread where Rich bulleted "If you want to get to Varsity, you've got to race lean." I like categorical statements like this, so I've kept with it as an overarching rule. But this thread (see below) contained an excellent discussion and some nuanced points of view.

    http://members.endurancenation.us/Training/TrainingForums/tabid/101/aft/1021/Default.aspx#15631



  • Jonathan BrownJonathan Brown
    I agree with Chris, What is too skinny? Can i drop 20 lbs before IMLP? Yes, but will that affect my overall strength?
  • Paul HoughPaul Hough

    Stolen from SlowTwitch:



    1. When your friends start asking you if you're sick because you have lost so much weight, you are within 10 pounds.

    2. When they start talking behind your back regarding your weight and how skinny you are, you are within 5 pounds.

    3. When they hold an intervention with you to tell you you're too skinny.....you're at race weight.

  • new2703new2703
    I think the amount you have to lose and the rate at which you lose it has more of an affect on strength then being lean. 20 years ago I raced at a weight of 155lbs @ 6'1". I was lean strong and fast. Today at the same height, I am 185 lbs. not so lean and not so fast. This year I'm trying to reduce weight to 175. Next season I'll try to get down to 165-160.
  • Joseph LombardiJoseph Lombardi

     Racing Weight by Matt Fitgerald provide some framework/guidance on determining optimal racing weight...but in the end it is closer to trial and error as Carl identified....and it isn't just "weight"...its "leanness"  otherwise your eventually trading weight for strenght...

  • Jonathan BrownJonathan Brown

    Paul, I love it!!!  too funny

  • beuercbeuerc
    John, was your extra weight lean muscle mass? I guess I should have specifically said if the increased weight is lean muscle mass, should you race at that higher weight. For example, I am 5'10 and raced one IM at 138 and one at 142. That being said, I can easily get to 132-133, but is that beneficial or detrimental? By the same token, it would be easy to get to 150 of lean mass and add some muscle mass to the legs, but again, same question? Perhaps it's different for everyone and you just have to try it out, though it seems like a big gamble to race heavier.
  • RumpoleRumpole

     I'm neither lean nor fast.  5'9" 179.  At 165, I'm average.  At 143, I should be able to fly.  That is not this year.  165 is the goal.

  • new2703new2703
    @Chris. No it was all fat. Stopped racing and over the next 20 years ballooned up to 250-260 lbs. Agree with Carl and Joseph that it is mainly trial and error. Start to lower your weight and see how it feels. Focus on how your body feels during and after training. It should give you a good indication of whether or not your heading in the right direction
  • Steve RossSteve Ross

    Good question I am 5 ft 8 in 166 lbs. and in the end it is all about your body and how it responds to exercise. No science here but through trial and error for myself I have found my weight sweet spot at 163 lbs. I play with the idea of being lighther during the off season hoping things change(faster farther). I watch the numbers and feel how my body feels over time and for me lighter than 163 puts a strain on my recovery to train another day.This is an intetresting toppic to be explored!

  • MattAaronsonMattAaronson
    I agree there is art as well as science here. When I'm training a lot I seem to be between 138 and 140, but I can easily get to a stable 137-138 with some very minor tweaking to diet. At times I have intentionally dropped to 134-135 but I turn into an asshole around other people, am hungry all the time and feel weak. My workouts at that weight are ok results-wide but I don't feel strong and powerful. I'd like to race at that weight to see what happens but have been unable to get down that low right before a race. This all leads me to think I ought to be okay at 137-138 for racing. I plan to get really light (like 133-134 if I can get there) this year in Feb/Mar and run a half marathon and see if it makes a big difference.
  • Scott AlexanderScott Alexander
    Y'all are killing me with these weights! My RIGHT LEG weighs 135lbs alone! (exaggeration, but not much).

    My first IM, Florida 2006 (3rd tri season), I was at a very svelte 192lbs with 8% BF. Since then i've gained TONS of leg muscle. Now, I'm at 6'1", 210lbs (thank you 2012 season being a nothing year!). If I can get down to 195-200 by IMMT in mid-August - and that's a BIG IF - I will be ecstatic!
  • Bruce ThompsonBruce Thompson

    I'm 6'0" and weight 165 right now.  I like to race an IM @ 161.   I still feel strong and lean at that weight... and to Paul's point, I've had friends at work ask me if I'm sick or something when I hit 161.    I played varsity lacrosse in college @ 157, but that was over 35 years ago.  Even though I continued to run over the years, in the late 1990s-2004 I had a job with a 90 minute commute each way, and the pounds just gradually added up.  Got all the way up to 220 pounds, and had to make a change. Much happier to be back in the mid-160s and knees thank me too.

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