The general consensus among endurance athletes, many of which are triathletes, is that “the lighter I am, the faster I will go.” Chris McCormack (affectionately known at Macca) directly challenged this line of thinking in an article for Triathlete from June 2015. You can easily analyze your current body fat percent, figure out the desired fat and then calculate how much you will weigh when you achieve the target body fat. Those who need to lose weight should make some efforts. The body is actually very efficient at regulating appropriate weight as well as hormone levels, energy, and metabolism when these are taken care of.”. I’m all about body positivity and being comfortable in your own skin. Seeing where professional cyclists fall in at given heights gives some concrete data of what to expect your body to look like and how you can perform at a given weight. Finding the Right Weight by Body Fat Percentage. Be attentive to your training and record things when you’re feeling good. The ideal triathlon weight depends on one’s gender, age, body type, size and genetics. They were once very popular, appearing in publications such as British Milers' Club News and Peter Coe's Winning Running, but are increasingly considered old-fashioned and too simplistic, and have been heavily criticised. Gain weight, train heavy, and build strength in the offseason, then add more volume and speed as the weight begins to drop. To determine your BMI divide your weight in kilograms by your height in metres squared. The perfect weight for a person to race in triathlon is the one that makes him feel strong while running, cycling and swimming. There has never been a bigger topic of discussion within my team of advisers.”. In almost every case, a runner's optimal racing weight is the lowest weight he or she can attain without overtraining or consuming too little energy to support optimal running performance and recovery. In the hypothetical example, the woman weighs 140 pounds and has 22% body fat. The best time to try and lose a significant amount of weight is in the off season, before getting into specific training and before training demands become high. The primary factor that determines the ideal triathlon race weight is the body fat. As can be seen, if the woman achieves her optimal racing body fat percentage through smart training and diet, she should arrive at approximately 132 pounds. Just curious if everyone else does it by "I feel good" or an actual calculated number based on height, BMI, body fat %, etc.? That philosophy, however, did not apply to Kona. I am 6ft (182cm) and 87kgs. For men Such an obsession generally comes from the American culture that recommends women should be thin and men should have six pack abs. Professional triathletes generally have a body fat percentage of 5-12% for men and 10-15% for women. Posted on March 23, 2013, in Nutrition, Triathlon Training and tagged BMI, height to weight ratio, ideal weight, pro triathlete bmi, racing weight, weight to … Therefore, there are ranges for optimal body fat percentage based on these two factors. Endomorphs have a bigger bone structure and find it difficult to drop body fat while mesomorphs have low body fat levels and are medium-sized. Factors such as gender and age come into play. He clearly had the benefit of meticulous nutrition planning but this is a very risky strategy indeed. After seeing the standard height-weight BMI info available I was really wondering how someone of my height (6’4″) could be a healthy weight between 152 and 198 as advertised in a typical BMI table. Comments. Copyright © Predictive Fitness, Inc. All Rights Reserved. An ideal weight provides the heft you want in water, lightness helps you run faster and enough lower-body mass powers you through the bike course. I also referenced the scientific papers that support the estimates (should you need some light reading). I’ve always heard that an ideal weight for runners is two pounds of body weight per inch of height, so I decided to do a little research to find the height to weight ratio of some top elite triathletes. Individual racing weights are influenced by a variety of factors, including height and frame type. His weight to height ratio (lbs/inch) is 2.11. His IRONMAN World Championship goals were not achieved. Triathlon is a great way for people to lose weight and stay fit. These tables have been used since earlier times for the suggestion of weights for runners. “Macca, you need to be fat in July to win in Kona. You can enter your best recent times for various distances (for example 5km or 10km) and it’ll show your predicted times at various body weights. Accessed 30 Dec 2016. What's the Perfect Triathlon Racing Weight? 2.45kg is allocated for each subsequent 1 inch height. Ectomorphs, on the other hand, are thin and long. Use this Ideal Body Weight Calculator to calculate your ideal body weight (IBW) in pounds or kilograms, based on your height and your gender. Ironically, while the ideal body type becomes more impossibly lean for the average person to healthily obtain, the percentage of obese and overweight Americans continues to rise. Competitor Group, Inc., 17 June 2015. Everyone wants to be at their ideal weight and race their best. The idea of finding the IBW using a formula has been sought after by many experts for a long time. Accessed 30 Dec 2016. Patents applied for in the U.S. and abroad. Also, take more lean proteins like tofu, green vegetables, white fish and chicken. In this example: 140 lbs – 30.8 lbs = 109.2 lbs. As he says, the natural speed, flexibility, and youth fed the lighter body. From how to find your ideal race weight, to improving your power-to-weight ratio on the bike, here’s all you need to know about triathlon and dieting. Take some of Macca’s final words as a reminder that the half-truth is not to be bought: “Skinny does not always mean faster. Helpful, trusted answers from doctors: Dr. Radwaner on the ideal weight for a triathlon: Please forgive me -- the goal is to enjoy life, be healthy and do the things you enjoy, not to pursue a number. Determining the weight that is right for you demands some trial and error and attention to how you feel when you train. If the heavier rider, carrying more body weight up the hill, exerts 100% effort in the climb, then his leaner counterpart should complete the climb with less effort. Beano Posts: 15. Please consult your physical or medical provider for more specific calculations of your ideal body weight. 50kg is allocated to the first 5 feet height Just wondering what you guys think is an approx good weight for doing triathlons and faster running is something I need to work on so what are good times for 5 and 10 k, also, what time is good for doing each km? Chris Lieto: 6’0″, 160 lbs. Is there a way to calculate your best race weight? Her goal is to be at 17%, which is the upper limit of her ideal range. … By accepting the use of cookies on TriDot's websites, you permit us to collect and use data from your activity on the devices you use in accordance with TriDot's Privacy Policy. By accomplishing an ideal weight for your height, you can prevent all kinds of complications caused by being overweight or underweight. However, we must remember that lighter does not always mean better, ideal race weight typically happens when you’re performing at your best, and body fat percentage is a great way to gauge optimal triathlon race weight. Ideal Weight Calculator Use this calculator to estimate your ideal weight based on your age and height, using the novel Peterson equation for ideal body weight, but also providing the result from the popular Devine IBW formula for reference. Throughout my years in triathlon I’ve heard a lot of athletes ask about a particular physiological subject of which I’ve never placed much stock in myself. What experience have you had by experimenting with your weight? Similar to Macca’s thoughts, finding the optimal triathlon race weight for you may take some doing. How much will she weigh when she reaches that goal? While the body type for running, cycling and swimming varies, triathlon expects you to excel at all the three. 2. Avoid items that contain added sugar. The Ideal Weight Calculator computes ideal bodyweight (IBW) ranges based on height, gender, and age. Chris began by noting, “I’d say 99 percent of people I talk to in this sport believe weight’s relationship to performance is as simple as ‘less is better.’ This is a half-truth – the weight puzzle is much more complex. “Chris McCormack On The Triathlete Weight Debate.” Triathlete. Men usually weigh more than women because they are larger. So the best way to determine the race weight is to calculate your weight after reducing the body fat percentage to the optimum level. In this example: 140 lbs x 0.22 = 30.8 lbs. In other words, when you’re really, really fit and you’re racing well. He uses the example of a 38-year-old female triathlete attempting to shed body fat in order to fall into the optimal range. : 2.11 pounds per inch . As a young guy busting out Olympic distance races, lighter indeed was better. Macca goes on to describe his personal experience in being young and racing short distance triathlons to growing older and moving up to the long course events. In the end, his optimal triathlon race weight was not what it used to be. Research suggests that body composition plays an important role in the performance of a triathlete. For a race that’s short, dynamic, and fast, a leaner body worked. That approach does not win Hawaii or support athletic longevity.”. Lean body mass = current weight minus fat mass. Also, consider how the total calorie intake is distributed among the meals throughout the day. Calculators are appropriate for healthy, non-pregnant adults. What’s the Perfect Triathlon Racing Weight? Body fat percentage is the best way to determine the perfect triathlon weight. The next thing to take into consideration is the amount of simple carbs you intake. For what it’s worth, it appears Craig Alexander is 5’11” and 150lbs. For example, the optimal range for men of 20-29 is 3-10% while the same age range for women is 10-16%. Most likely, that will be your ideal weight and body fat percentage. Triathletes also vary by body type. The key to losing weight is to take a portion in a meal and not eat any more than what you take in the plate. Again, race distance and general performance should factor into the end result. A lot of us may be within or outside the ideal triathlon race weight and might want to achieve it. Plus, you’ll not only be much healthier, but you’ll feel great too. JARED MILAM is a professional triathlete, TriDot coach, and member of the Tri4Him Pro Team. The optimal body fat range for men in the age group 20-29 is 3-10 percent while for women, it is 10-16 percent. Coaching under the TriDot system since 2011, Jared loves working with aspiring triathletes of all ages and performance levels. Tubeless Vs Clincher – UPDATED 2020 – Which Is Best For Triathlons? 45kg is allocated to the first 5 feet height Here are some simple steps to calculate your triathlon race weight. Thanks in advance. (Note: Your goal lean body mass percentage is 1.0 minus your goal body fat percentage expressed in decimal form.) That’s 8 pounds less than her current weight. Basic WHR Measurements. An ideal triathlon weight depends on your body type, genetics, gender, age and size. But in the end, you will feel it. Of the 10 or so pros that this article covers, the average is 2.25 lbs/inch and the numbers are surprisingly It also depends on the distance. 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