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How Much "Weight" is Acceptable to Gain During Race Week?
Heading into race week next week and I am right on point for my body composition. But when I weight in, I am almost always 6 to 8 lbs heavier just before the race...I assume this is part of the carbo loading and lack of exercise, but I am wondering if there's a range that makes sense. Maybe a certain % of lean body mass? Thanks!!!!!
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This is one that I believe is highly specific to the individual. I have a pretty good taper and I see no discernable impact on my weight during race week. But that said, my weight doesn't fluctuate all that much to begin with. Others, however, I have heard can fluctuate wildly even during training. Sounds like you have a pretty good feel for how it works for you and you've had success in the past so I'd go with that.
Regarding carb loading....there isn't any value to carb loading more than a day or so out from the race....so one thing you may want to do is stick to more fats and proteins as a % of total intake (but obviously at lower total volume given the reduction in training)
I think a couple years ago a WSM dished out the skinny on carb loading, that we over do it most of the time. I am sure there is some science we could use to determine how much carb is needed to restore glycogen adequately
Agree with the fact that there is wide variation, but my plan going into MOO is to keep my gain to a minimum/none based on the premise that lighter is always better
Step back from the cookie dough, but not TOO much! haha
Even with a slight daily calorie defecit - and a diet baseline that was about 2200cals/250CHO/120Protein,
70fat,30g fiber (with additional cals, mostly from CHO, on days with more work), I put on weight. Not so much in the first week, but a fair amount between Tuesday and the Saturday race. I believe it was a starting weight of 146, and went up to 152-153 (using my own scale ... the checkin scales they used in Kona on race morning said 158!!!!).
i came away with more questions than answers from that experience. Was I underweight to begin with? I think the IM build does ravage the body more than we think, and what we believe to be race composition might have an element of body dysmorphia when we get around other athletes (I know I'm in trouble when I see a pic of Chris Froome and think "looks good!"). Also, does fluid retention (or increased hydration) factor in? Again, despite good efforts, I think a lot of us are chronically dehydrated during prep, and once we start to taper and pay attention to really getting fluids, we get to a more natural state.
just a few points to consider. Also, I'll call on @altruscott to repost his article / piece on weight during taper ... I recall it capturing the experience nicely.
There is no way you can gain 6-8 pounds of real body weight in a week. It's fluid retention caused by your bodies attempt to heal and adapt to the training. Welcome to being a girl. The body holds onto water like a savings account until it is happy. Then you get to pee ALL night. As long as your eating a sensible, clean diet. No worries.
Have a fantastic race!