Most people would think when it comes to the perfect weight for a triathlon, the lighter the better. While in some instances this is true, the whole truth is it depends on multiple factors.
There isn’t a one, perfectly anthropometric set of data for triathletes. Having a look at 2 of Triathlons greatest athletes you can see the difference in their body types and weight:
Jan Frodeno
Height = 194 cm
Body Fat = 6%
Weight = 77kg
Javier Gomez
Height = 162cm
Body Fat = 8%
Weight = 60kg
As an endurance athlete, you definitely have to be lightweight and have an optimal strength-endurance ratio or power to weight ratio.
When an athlete is young, energetic and flexible, the lighter option is definitely the smarter option. But as they get older, the joints aren’t what they once were, so adding muscle mass to offset this is imperative.
Most people would think that staying lean and training hard all year round is how one succeeds in the world of triathlons, making the body adapt through such strenuous routines. But that is not always the case.
Experienced Ironmen and women know what their optimal weight is for such events through years of trial and error. Most of them have learnt that to win the big race in October, they need to be heavier in July and slowly lean out prior to the event, trying to limit the amount of muscle mass lost. This way, when they head into the event, not only will they have more muscle mass than they had the previous year, but given they have trained at heavier weight prior to the event, they will feel lighter in the water, quicker on the bike and faster on their feet.
Most coaches preach that training and proper nutrition supersedes the ideal race weight 99 percent of the time. While it is common sense that a 130 kilogram powerlifter will never beat a triathlete in a marathon, being 63kg with little muscle mass will most likely not gain you a podium finish compared to the competition who are 10 kgs heavier, but large amounts of muscle and a low body fat percentage. This is because they can generate more power when it counts and ensures there power to weight ratio stays high.
Most successful triathletes follow the mantra of “form follows function”, which basically means training and eating for performance, not focusing on the scales. One of the best examples of this being true is the story of American Triathlete and track cyclist Heather Jackson, whose claims to not really track her calories or step on the scale too often. This relaxed, laid back approach has led her to multiple Ironman victories and representing her country in track cycling.
In short, the ideal race weight is the one where you get optimal performance for the event you have been training for and are able to consistently back up from hard training sessions.
