Triathlon Training Explained | The Ideal Weight For Training And Racing

[@gtn]

What is your ideal race weight?

[@jontystegmann4892]

i am male at 53kg

[@LUCYDIAMONDBOXER1]

79kg - 357W FTP - 79 VO2 Max. Those are my stats...= 100mile 5.10hrs. 2.4miles swim 1hr. 26 miles 3.50hrs on IM race.

[@timursultan1378]

i think for me ideal weight about 67-68 kg

[@B1gC4st]

Currently 205# trying to get back to 185#...185 was my best Rugby weight at Hooker too!

[@1031monlin]

SAF1981 dang. Well done!!

[@crabbypaddy75]

I'm 91kg and finished 4 Ironman events. Hell yeah you can do it!!

[@gtn]

👊

[@marcuspotter1265]

I have had problems with losing weight in the past, I have attempted on many occasions to lose weight but after the usual two weeks of putting my body through hell, where my motivation to “get fit” was at the strongest… after the two weeks my body was asking the question “why” and I couldn’t give a genuine answer. “Health” Sometimes just doesn’t motivate people like me, although it should. This is where I found triathlon, this gave me the motivation to work on further than the “two week barrier” that I had encountered many times in the past. I accompanied triathlon training with cross fit classes. CrossFit works on explosive strength and will usually work you in a zone 4-5 HR depending on the workout. As well as this, barbell work has been very influential especially back squats where I can really feel the hard work paying off on my bike especially on hills and on flats. My advice for anyone who’s on the larger side is don’t neglect the power in your thighs that you have, you should certainly embrace it! Keep training and your body will adapt. No one likes running anyways, and if you do then good for you 🙃 Thank you for another great video!

[@dannytwosocks]

So I did a check on the mentioned Calendale and Athena races categories. I based this on a 30 year old, active, male and female. Average male height 5'9" Average female height 5'3" BMI based on the weight categories... Women @ 66kg = 25.7 Men @ 90kg = 29.3 So this is basically putting women who are hardly overweight into these categories. This isn't about shaming but I found this data in 5 minutes from the NHS website.

[@218maryland]

Another quality vid for this beginner.... GTN 4 LYFE

[@matthewvanpelt7421]

Almost every race I have done in Australia has the Clydesdale and Athena Categories, some also have a larger version of Clydesdale for 100kg or more

[@barthompson]

Could we get Emma Pooley to do a guest appearance on GTN given her success in triathlons...?

[@gtn]

We will have to ask our friends over at GCN!

[@janatlmb2770]

She is a tri@leet so hey, why not. BTW GTN please can you do a comparison of a Tri bike (eg TT bike) vs normal drop handlebar bike. Like you did on climbs and descents. I would be interested to see how much difference it does whilst running as an average amateur in Olympic distance around 35 km/h I presume. Cheers a lot. I know Mr. M did clip-on bars. It is would be even nicer tri bike with and without areo wheels say vs normal 200EUR/set. You may understand that for someone with full time job and other hobbies buying mid rang TT bike is out of this planet. So perhaps upgrade with deeper section and regular TT bars may be sufficient b4b. Thanks.

[@Tony-on-tech]

In the US many races have Clydesdale divisions. The USAT even has national Clydesdale Championships.

[@trainingtall]

Wow! Thanks for the answer, GTN! You guys rock!!

[@gtn]

Thanks Training Tall, glad we could be of help!

[@Lordacin]

You guys rock, I am a absolute newb to triathlons and you answer so many questions. I would like to know what my ideal weight should be, 6'0 and 42 yom. I am running right around 90kg (197lbs) and I run a 1:53 1/2 marathon. Swim and bike are a work in progress.

[@will_draper]

You’re ideal weight is just whatever the scales say when you’re training and eating properly ✌🏼 there’s no set number... if you want to measure your progress, try measuring body fat using a local clinic or buy some cheap calipers online. You seem to be running strong anyway, and that 6 foot will help in the pool once you’ve got the technique nailed! I’m gonna start doing advice on my on channel / Vlog but I’ve only just started with my first video yesterday. Hope this helped you anyway.

[@janatlmb2770]

I agree with Will on this. If you want to loose lots of wight in healthy way and do like water. Try FREEDIVING course for a week. It is a great fun, with opportunity to see the sea creatures and set relax in unprecedented way. Warm waters will let you dive in your TRI wet suit perhaps with hoodie over head. Spending week 4-6 hours in the water will eat all your excessive matter. At least it worked for me brilliantly. Although cannot be recommended before race.

[@B1gC4st]

Ironman used to run Athena and Clydesdale classes, they ended those a few years ago. USA Tri sanctions Athena and Clydesdale classes for Age Groupers. Most Clydesdales I've run into are 6-2 or 6-3 and jacked...but most lighter end Athenas are really fit, whereas the Clydesdale weight you won't see many competitive AG for the men. Make sure you're doing strength training!

[@corywaltz7238]

You guys talked a lot about weight, but not a mention of body fat percentage, which is probably a better metric to judge potential performance / health issues.

[@tadhughes3882]

I've been competing in Triathlon and Duathlon with my weight hovering around 99kg / 220lbs. According to USA Triathlon, Clydesdale category is 220lbs or heavier, though it is not often offered. Even in the normal age categories, I've collected many top 10 finishes and many top 20 finishes. I just choose my races carefully (avoiding super hilly races if I am looking to be competitive).

[@kerrycasson3942]

Renee is awesome, helped me to get my nutrition right with a great plan and advice that I still use!

[@will_draper]

Hi GTN. You’re videos inspired me to start a VLOG! I used to race in junior cycling races around Europe such as KBK, Junior Tour of Flanders, Junior Tour of Basque Country etc! Take a look at my first video which is the start of my transition into triathlon! It’s going to be interesting✌🏼 From the Isle of Man...

[@connorharriman6321]

You've never seen an event with Clydesdale/Athena classes? In America, every triathlon has these classes. Maybe we are just fat over here. Haha.

[@kimfraser-rybinski9554]

Connor Harriman Australia has them in most events. But 69 kilos for Athena...a joke surely.

[@deano41.123]

A great book to read is "Racing Weight" by Matt Fitzgerald, which explains exactly what is discussed and more. Worth the read.

[@phillwhitlam6999]

Another great video guys with some real insights into the subject

[@gtn]

Thanks Phill!

[@thomaschallen6569]

Pretty much every short course race in Australia has Clydesdale and Athena

[@anthonyescareno]

Get as this as possible, while maintaining the best possible power/pace.

[@ConstructingArt]

Bribie island series in Qld Aus has the over 90kg class :) I did my first as 35-44 at 89kg! 😂

[@Panicsinlondon]

Great video, I've been trying to lift weights to gain more muscle and have been struggling to do so.

[@gtn]

Glad you enjoyed it!

[@Ellissg]

Can you guys do a TrainingPeaks plan, or a couple?

[@ianpovey6331]

[@30Reto]

Thank you for this great video. When it comes to cycling, not only body weight matters. I think a plus of one kilogram on your bike feels like 10 kg of additional body weight. Would you agree?

[@alschipmann]

We have triathlon classes called Clydesdale in SC

[@MattDion]

I prefer to measure my power to weight ratio in terms of femtowatts per slug. It just looks more impressive.

[@NinjaElephant]

Phil Gaimon recommends 5% body fat for a competitive cyclist. Sure also helps with running. Can‘t imagine the brownleys have much more.

[@rubennijenhuis98]

5doogy5 do keep in mind that they are pro atlethes, 5% body fat is very, very litle and anything below that is even dangerous

[@veloriderkm]

What’s this about weight and buoyancy? Do you mean that someone heavier would have more power and therefore faster in water due to the weightlessness with buoyancy?

[@markthrelfall3577]

It's not quite a simple as saying one is better than the other. Simply that having slightly more fat on you increases buoyancy in the water - a little like your wetsuit. Being higher in the water can help reduce drag. That aside, it's more the changing of weight and position in the water that can throw people. You suddenly lose your feel in the water, and struggle to adapt. And yes, generally those with slightly more weight tend to be more powerful, but then they have to carry that and they're bigger so potentially more surface area. It's hard to say which is better, as everyone is different

[@veloriderkm]

Mark Threlfall GTN does science! Thanks Mark. I actually know what you mean. I don’t have much fat and work quite hard to stay high in the water

[@lassekarsholt6115]

I would have loved you put it more into the pro and amateur. Because i dont think the normal AG athlete, should strive to look like e.g. Jan frodeno in Kona. Also there was a pro athelte (you mentioned her in one of your shows) that got caught up in the "light i is better", but ended up finding out she had no power.

[@carsonmccomb6569]

What about having a low body fat percentage but possibly too much muscle? Is it worth it too loose some muscles for speed

[@motoman5132]

Thanks. Nice video.

[@jeffsmith9305]

Clydesdale is 100kg, Athena is 75kg

[@barryfield9300]

Most strong age group triathletes have a V02 max in the 50s-60s. My question is what's the watts/kg ratio for the same group of athletes?

[@maxw5229]

Barry Field 4-4,5

[@lucasgauci]

As an 18 year old at 177cm I was about 61kg which is borderline underweight. I'm managed to put on 8kg of lean muscle over the past year

[@immortalrob1630]

How much slower can i expect the 13.1 mile run of a half iron distance to be ?

[@janatlmb2770]

I am not the one to give advice. So only IMHO, i like numbers but I try not to focus on them to much. It may ruin my race day. I always try to enjoy it, being happy i can pull it off. Around 90% is good for me when I do 85 it still great but it means I have done st wrong bad pacing usually. Where 100% is not a race time or PB. PB happens only when everything is right. Nutrition, temp., fatigue and health, I also drop off when temp is over 25'C etc. 100% is my normal max training effort I can do once a week. On bike it would be FTP but for that amount of time.

[@liambarber9036]

Can I increase power on the bike if I gain weight through upper body training? No more than a pound or so.

[@gtn]

Hey Liam, in general increasing upper body strength as opposed to lower body strength tends not improve power on the bike.

[@yermanoh]

im a 107kg power lifter is there any hope for me lol

[@mohammedkhan4088]

Im 5.10 weight 59kg i can hold 300 watts for 1 hour wish i was a little bit bigger,

[@eduardgercog4422]

Its really weird to hear you talking so much about watts per kilo. And not even mentioning watts per cda. I thought this is a triathlon channel.

[@markthrelfall3577]

Eduard Gercog haha don’t worry I love to talk aerodynamics and CdA. Ask it and I’ll very happily chat about it

[@j.michaeltynan7062]

For those of us in the USA, could you please add US Customary System measurements? Thanks.

[@chinitadr691]

weight is no = talk about fat body %

[@tievoli83]

My Fitness Pal is useless and gets the calories on so many things wrong that it makes the benefit of its use complete null and void.

[@jo-anneyuskin6110]

Only if I could keep my mouth shut...

[@omariwest9068]

this video actually told us nothing

[@slaapjynog2630]

Do you kids ever work?

[@michelbesedin7081]

whats about this cage at left side background ? can u make some better than this? i hope u are not making this video at prison cell )

[@iberiksoderblom]

66kg is heavy for women? What an anorectic joke !!!