Ackland et al. Average: 2.25125. The world of fitness is a diverse place, packed full of cultish followings from CrossFit to Core Power, powerlifting to Pilates. If my gym traffic is anything to go by, for a lot of folks, these goals are fitness, & probably more specifically, body comp related. So, then, how does the average person determine his ideal body weight? I’ve written some in the past on the importance of carrying a little extra weight (& muscle) during the training season, but what of race weight goals? metric :-) Finally, it will push each athletes name, sport, height and weight data to a spreadsheet so that I can easily visualize the data or look at the overall stats (means, SD's etc) in more depth. You are probably better off sticking to your training, eating healthily, and enjoying life than stressing out about losing that last five or 10 pounds. Please be sure to consult a registered nutritionist or dietician with experience in working with the unique needs of endurance athletes. 12 weeks from race day. Focus on injury prevention first. We all have an optimal race weight, and we all have to find that. Approximately 2/3 of all samples fit within a much narrower +/- 2.5kg (~5lbs). So, how do we pull all of this data? Of course, the most important question to ask yourself is whether you even need to lose weight in the first place. While swimming and running exhibited a narrow range of heights for the elite competitors (runners were consistently short, swimmers consistently tall), in cycling and Ironman, the range of heights among the elite competitors was quite large. ― Scott Jurek, 7-time winner of the Western States Endurance Run and 2-time winner of the Badwater Ultramarathon Ironman Gravity 4000 Highest Weight Capacity Inversion Table The Ironman Gravity 4000 inversion table is built with a durable tubular steel frame with a scratch resistant powder coated finish. Within 2-4 pounds of your goal race weight. Cycling TT: are entered into the “Athena” division. However, many triathletes end up taking their weight loss and food counting to an unhealthy, self-detrimental level. The body type for swimmers, cyclists and runners differs greatly, but in triathlon, you are expected to excel at all three. when bodyfat numbers are typically in the 6-7% range for the elite. When figuring out your ideal body fat percentage, you shouldn't follow the same guidelines as the average, nonathletic person. There’s a huge emotional component to losing weight, so the following lines will speak of hard work & perseverance, but also of difficult learnings and emotional labour. These feelings lead to questions – just how out of shape am I? Subject: RE: Ironman Ideal Race Weight.. tri-dg - 2010-01-05 8:34 PM i work at the university of Kansas and we have 2 of them in Lawrence, 1 at KU Med and 1 at a local hospital. … will search through the Ironman World Championships start list along with all of the Olympians on the Wikipedia results pages for each sport given. So if you’re 5’9”, you should weigh 151 (106 plus 45). Quote Reply. Olympic Tri: Distance Swim: We’ve covered a lot of ground and discovered a lot of additional insight, but going back to the initial qu of ideal height and weight ratios for Ironman athletes, you'll see that our final numbers line up very well with Joe Friel’s long standing recommendations (as I often find after number crunching :-) With males of typical height (5’8’ – 6’4”) at his recommended 2.1-2.3lbs/inch and females of typical height (5’2”-5’10”) at 1.8-2.0lbs/in, with taller athletes at the higher ends of each resp range. But, in this day and age, getting a bunch of data from a bunch of athletes, from whatever sport/s you're interested in, is just a few key strokes away. 3 individuals of the same weight, but with each of these 3 different body types, would need to approach their diet plan and food intake very differently. Training triathletes is our passion. The variety in terrain and, in the case of Ironman, disciplines, means that there is quite a range in the size of athlete that can be competitive in these sports. "Reaching an ideal weight for endurance sports is important, but doing it the right way is even more important. For my less metrically inclined readers, I built the above regression equations into an imperial calculator so you can get a sense of what the data says about elite Ironman race weight (in lbs :-) for an athlete of your height and gender.. 10,000m Run: (though, not coincidentally, with a very different SBR mix). One factor is past experience. Body weight affects performance in running more than it does in other sports, such as swimming and biking, according to a 2011 Swiss study on Ironman triathletes.And a … Triathlon is an excellent way for overweight and obese people to lose weight through hard physical training and paying more attention to diet. While my history has shown that I’m not beyond doing the above in the interests of gathering more specific knowledge about endurance sports, I can attest doing the above by hand takes a lot of time! Learn about the fascinating journeys of 5 Ironman competitors—and find how you can get in shape for a triathlon, too. The take home being, if you have an average height & bone structure, your optimal Ironman race weight will likely fall within +/- 2.5kg(~5lbs) of the lines above. to compete at her optimal weight. etc etc . fulla. That’s 8 pounds less than her current weight. Within 5-8 pounds of your goal race weight. shy of the overweight BMI category. Ideal Body Fat Percentage for Triathletes. It’s what we do. It’s very difficult to decrease body fat and reach peak fitness at the … Being lean and light is an advantage in the sport of triathlon. Strength training for Ironman is, first and foremost, for injury prevention and undoing all the damage incurred by endurance training. Triathlon is an excellent way for overweight and obese people to lose weight through hard physical training and paying more attention to diet. And Python will do all of the above 'research' in about an hour! So it appears pretty consistant that the height to weight ratio of the top male pros is about 2.25 pounds per inch of height. This is a picture of me on a beach in Mexico, in 2011. What weight should I be – both in a ‘training weight’ and ‘race weight’ sense? More importantly, I was able to solidify in my own head that my Ironman racing weight was higher than I had imagined. Kept in that perspective, it is easy to see how little is needed. The take home being, if you have an average height & bone structure, your optimal Ironman race weight will likely fall within +/- 2.5kg(~5lbs) of the lines above. Much of this weight obsession stems from American culture, which pressures women to be thin and men to have six pack abs. The above time frame applies to athletes who don't need to lose more than 12 pounds to reach their optimal body fat composition for race day. I don’t believe these figures or formula is correct. If you attempt to cut out 500 or more calories per day, you will soon find yourself in a hole. short athletes (presumably more climber specialists) were very light, while taller athletes (presumably more TT specialists) were quite heavy for their height. Matsuda: What conditions prevent optimal run performance during the Ironman … Most men and women have a sense of how they would like to look and can estimate how much weight they would have to lose to look that way. While most triathlon divisions are organized by age group, the Clydesdale division separates the athletes according to body weight. Memory-foam vinyl covered backrest for a comfortable head and back. Weight management is often a concern for triathletes. Within 8-12 pounds of your goal race weight. The 95% means that ~95% of samples will fit within these 'bubbles' (a little less than 95% for female as I removed one extreme outlier - Heather Wurtele). It seems that every endurance athlete, sooner or later, slips into a deep, dangerous hole. Those at more of the 'super duty' or 'light compact' ends of the spectrum, though, may find their best power/weight relationship for Ironman at as far as +/- 5kg from the regression lines above. Lose fat during the off-season. But this area of concern isn’t limited to Johnny Bagodonuts and his fellow January warriors. 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. Dave Scott: 6’0″, 162 lbs. I've talked about the role of body 'frame' in other posts and, indeed, if we cast an eye across the Kona Pro field you'll find all types of 'chassis' builds - from the 'Super-Duty' bone frame of Andy Potts to the 'light compact' bone frame of a Patrick Lange. That seems foolish. Whether the encouragement comes in the form of a magazine article, diet book, or from a training friend, it’s hard to miss the fact that triathletes are often (perhaps obsessively) concerned with their weight. Weight Standards. Episode 2 of our NEW Triathlon Training Explained Show is here and this week we are talking all things weight! By definition, your optimal racing weight and optimal body fat percentage are the numbers that are associated with your highest level of fitness. It can take roughly five years for the body to become accustomed to being at a new body fat percentage. 0. - Trusted by world-class athletes - From 9 to 29 measurements - The premier product line from Tanita - The perfect companion to any fitness enthusiast But the one activity that draws the most passionate fanatics is the monotonous specialty of endurance sports. 5. by Bradley Popkin. Ignore your Ironman race weight and focus on optimal nutrition 3 Much focussed is placed on reducing your race weight as much as possible but for Ben Rudson it is more important to focus on optimal Ironman nutrition . Even a small calorie deficit, compounded day after day and week after week, compounds fatigue from training. For triathletes who are not overweight or obese, losing weight is probably the last thing they should be doing in order to try to get faster, because for all but the most elite athletes, a few pounds or even a dozen will not have a huge impact on racing performance. Don't miss a post! Re: ideal ironman weight … We athletes are just as susceptible to overindulging a little over the winter months and arriving at the New Year with a few extra pounds of fat and guilt. It will then pull out the numbers from all of this height/weight data, summarize it and convert it to the ‘proper’ form (i.e. Hopefully the above will help to add some context to your body comp goals for the year ahead and will help you arrive at the 'not too heavy', 'not too light' power-to-weight 'sweet spot' for your sport. ... 5 Amazing Ironman Weight Loss Success Stories. While these sort of studies provide some neat data from our sport, if we take a look at the difference in body types among the guys blasting the final 10k of the Olympics vs the guys pushing their way through the final marathon in Kona, it suggests that there may be a difference in the optimum morphotype between Ironman triathletes and our Olympic cousins. I'm adding this section in response to a couple of responses to this initial post that raised a very good point - shooting for a given weight without context of the athlete's frame or, to a lesser extent, muscle mass, could lead to weights that are unhealthy or too low for that given athlete. The study above used 19 elite male and female athletes. Most riders would usually look to maintain or even gain weight over the course of a Grand Tour, but Froome was in fact aiming to lose weight in weeks one and two in order to hit his ideal race weight of 68.5kg for the final three mountain stages. Additionally, it should be remembered that high level endurance athletes don't tend to publically post their heaviest off-season weights :-) Therefore, these numbers should be considered at the leanest end of the season (when bodyfat numbers are typically in the 6-7% range for the elite.) Strictly speaking, it should be nutrition and hydration, but the point is that when you’re competing in endurance events that last up to 17 hours, you need an eating and drinking strategy that … The good news is that the longer you keep the body fat off, the easier it becomes to stay there. 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. In fact, if you save the above as “height_weight.py”, then type “python height_weight.py” on your command line, then go for a run, when you come back you’ll have a big spreadsheet with some nicely collated height/weight data for Ironman pro’s and Olympians in each sport & each gender that looks something like... We can then very easily use this to dive deeper into the data (means, deviations, etc) and to create summary charts either in Excel or in Python's charting library - MatPlotLib (used below) to gain further insight into the patterns at hand…. Unlocking teleports early in your account's progression will allow for … weight loss or gain greater than 10% (weight gain suggests fluid overload and risk for hyponatremia). Hmm, so a lot of pro bodybuilders are more than 100 pounds overweight. Skilling supplies and equipment must therefore be obtained through bossing, gathering skills, or other limited ways that do not involve other players. It has tough rubber non-skid floor stabilizers that provide stability when inverting. This means that it is very difficult for people who have been at 18 percent body fat, for example, to slim down to and stay at 10 percent. Below you'll see 95% confidence ellipses for the male and female pro's with some scatterplot data of individual points included. Well, we could google search the pro list of last year’s 2016 Ironman along with the start lists of each of the Olympics events - the men's and women's triathlon, the cycling time trials , the 10,000m track events for both genders, the 1500m and 800m swim events and then go through each, name by name, google each name with “height” and with “weight” see what results come up, look through each of those results to pull out the actual height & weight numbers, average the data and then type those numbers into a spreadsheet for each and every athlete. - The most extreme sport in the world prefers Tanita. While we’re diving any way, why don’t we also look around and see how Ironman athletes’ body types compare to elite athletes in the single sports of swim, bike, run. So if you’re 5’3”, your ideal weight is 100 plus 15 (three inches times five pounds), or 115 pounds. Then it will go athlete by athlete, typing the name of each athlete from each sport into Google. Jun 21, 04 15:02 Post #1 of 15 (10876 views) im 1.79m and about 73 kgs..is there any way u can determine ideal race weight? : 2.25 pounds per inch. In this example: 109.2 lbs ÷ 0.83 = 131.5 lbs. Paul. 4 years ago Like Reply. 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. At a mid-range height of 170cm for women, an elite swimmer is approximately 10kg (22lbs) heavier than an elite track runner (61 vs 71kg). Men should start with 106 pounds for the first five feet, then add five pounds for each additional inch. Triathlon, unsurprisingly fell in the middle of the swim->distance run extremes, with a noticeable difference between Olympic and Ironman specialties. “For endurance races, especially the Ironman and Half Ironman, diet is critical,” says Penny L. Wilson, a registered dietitian with the Ironman Sports Medicine Institute. Interview with the Amazing Sarah Lucero: Former TV News Anchor, Body Builder, Mom of 4 and Now IRONMAN Triathlete, Inspiring Interview with Bob Koenig Who PR’d at IRONMAN…at Age 69, Recover Better: What NOT To Do After Hard Training Sessions, Recover Better: Tips for Recovery After Hard Training Sessions, Athlete Questions: Riding Comfortably in the Aero Position + Sore Quads on the Marathon, Travel Tips For Racing a Triathlon in a Foreign Country: Part Two, Travel Tips For Racing a Triathlon in a Foreign Country: Part One, How to Become a Faster Triathlete…by Doing Less “Training”, How to Write a Useful Triathlon Race Report. Unhealthy, self-detrimental level pull all of the above 'research ' in an! Of setting resolutions and goals for the Year ahead triathletes end up taking their loss. Is, first and foremost, for injury prevention and undoing all the damage by! By definition, your optimal racing weight. follow the same guidelines as the average determine! 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