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Q&A with Racing Weight author
So, you already know if you weigh less, you’ll go faster. But as an endurance athlete, how can you get into that top racing shape without blowing your training plan?
We tracked down Matt Fitzgerald, author of “Racing Weight, Quick Start Guide,” to find out.
Want a copy of his book? Post at the end of this blog, telling me why you deserve it. Best answer wins.
Here’s our Q&A with Fitzgerald, which includes a couple of reader-submitted questions:
READER: Elite pros are able to drop 5 pounds many times after a season of training, just a month before their goal race, whether that be the Tour de France or whatever. How do they do that without losing muscle? Or do they lose a bit in the process?
FITZGERALD: It depends how they go about it. The surest way to lose muscle along with fat is to cut your calorie intake drastically. To lose just as much total weight but ensure it’s all fat and no muscle, you’ll want to cut your calorie intake moderately (300 to 500 calories), increase your protein intake to 25 or 30 percent of your total calories, and lift weights two or three times per week.
READER WILL MCKENNA: I would like to drop another 5 to 7 pounds before an upcoming race (to go from a little over 200 to 195 on my 6 foot 2 inch frame). I worry a bit about losing muscle and thus fitness while doing this. How should I prevent that? Also, I have been carb loading the day or two before my very long runs (15+ miles) and planned on doing this before the marathon. Of course, eating big carb-loaded meals causes you to gain weight (2 to 4 pounds for me!). Is this a mistake? Is there a better way to do this?
FITZGERALD: The answer given above applies to Will’s first question. To answer his second question, there’s no need to carbo load before long runs, as long as your carbohydrate intake is adequate generally and you consume enough carbohydrate during the run. Carbo loading before the marathon itself is a good idea. A certain amount of water weight gain is unavoidable when carbo loading is combined with reduced training. It’s not something to lose sleep over, but do try to keep the weight gain in check by carbo loading for just one full day (the research suggests that’s plenty) and by reducing your fat and protein intake as you increase your carb intake.
PAM: How much weight can you safely lose in four weeks, and still stay on track for upcoming triathlon season?
FITZGERALD: This depends on a lot of factors. The general range would be 4 to 8 pounds, but don’t assume the maximum applies to you. It’s best to focus on doing the right things to lose weight — moderate calorie reduction, sensible increase in exercise — and just see what that gets you.
PAM: What’s your most important tip for athletes hoping to lose a little weight for racing season?
FITZGERALD: Focus on the quality of your diet. Instead of wasting time trying to find the perfect macronutrient ratio or driving yourself crazy by drastically reducing your food intake, simply eat more high-quality foods (fruits and vegetables, lean proteins, whole grains, low-fat dairy and healthy fats) and fewer low-quality foods (processed grains, sweets, fatty proteins, whole-milk dairy). High-quality foods are more nutrient dense and less calorie dense. By shifting your diet toward high-quality foods you will eat fewer calories with eating less food.
PAM: What’s the biggest mistake athletes make when they are trying to lose weight and stay in top racing shape?
FITZGERALD: The biggest mistake here is trying to prioritize both weight loss and performance gain simultaneously. To maximize performance you need to keep your body well fueled. To maximize weight loss you have to reduce your “fuel” intake to a level that is not adequate to support a high training volume, so it’s best to separate maximum weight loss and maximum performance goals into separate phases. Focus on weight loss first to get a quick start toward your ultimate goals, then switch your focus to maximizing performance. You can still lose some weight while pursuing maximum performance, but not as much as you can when training is less of a priority.
PAM: Seriously. Can you drink the occasional beer and toss back a burger now and then and still stick to your plan?
FITZGERALD: Yes. Most of the leanest athletes include some unhealthy indulgences in their diet. There are a few who eat by the book all the time, but that’s not necessary for anyone. In fact, a little cheating can actually help keep you on a diet regiment that is very healthy overall, because it makes that regimen more psychologically sustainable.
PAM: The more I swim, bike or run, the hungrier I get. This seems like a vicious cycle. Thoughts?
FITZGERALD: This is natural and good. Your appetite is closely tied to your body’s true energy needs. The more you exercise, the more energy you use and need, and your body lets you know this by increasing your appetite. Unfortunately for some people, and especially women, appetite can increase so much that it prevents the loss of excess fat that should occur with increased exercise. If you’re one of these people, it becomes all the more important to maintain a diet that satisfies your appetite in a calorically efficient way. That means a high-quality diet filled with fruits, vegetables and other foods that are nutrient dense and not calorie dense.
Permalink | Comments (4) | Post your comment Categories: Triathlon
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By Athena
March 31, 2011 10:45 AM | Link to this
I moved away from Austin to Nashville. The triathlon support has lessened;however, my intake of tasty southern foods increased and I’m in desperate need of this book please!!!! I have made significant changes but the weight is clinging on for dear life.
Please consider me for this much needed info!!!! :)
Signed, Spandex encased sausage woman
By Kevin
April 1, 2011 3:48 PM | Link to this
Please choose me for the book…..I’m running my first 1/2 ironman in a week. More importantly, I’m training to become an Officer in the Marine Corps. That takes more strength and endurance than I’ve ever had to muster, but I must do so within strict weight guidelines.
By Kevin
April 1, 2011 3:50 PM | Link to this
I would love to have this book….I’m running my first 1/2 Ironman in Galveston next week, but I have even more important and more difficult goal in sight: becoming a Marine Corps Officer at the ripe old age of 31…….should I get my age waiver approved, I should be home free. But, it requires more strength and endurance than any sport I’ve taken on and has to be done within incredibly strict weight guidelines…..
By Pam LeBlanc
April 1, 2011 4:48 PM | Link to this
And the book goes to Kevin! Check back next week for more freebies. Pam