Hello there,
It looks like the winter has an icy grip on much of the US but some of us are already thinking of the 2019 Triathlon season...
Have you found that despite a winter of solid training, when you get into race season, you fall short?
Are you looking for that secret workout or tip that will take your racing to the next level?
Well, let me tell you from my own experience, the easiest way to improve your race performance for 2019 is having an optimal race weight.
In 2009 the University of Zurich (Switzerland) proved the obvious: The leaner and lighter you are as an athlete, the better you perform in races.
But losing weight does not necessarily lead to a better performance!
Not all ways of loosing weight lead to a better performance. Especially the common dieting practice of severely restricting calories will sabotage your performance.
Research has shown that the most effective training approach for fat loss is one that is based on high-intensity intervals.
But studies have also demonstrated that the most effective approach for increasing performance is one in which 80% of the training time is spent at low intensity and only 20% at moderate to high intensity.
So what does that mean?
It means that if weight loss is your highest priority, you should focus on high-intensity intervals and you should only do this when you are not aiming towards peak performance (i.e. early in the season).
And when fitness and performance are your #1 goal you should train by the 80/20 rule and rely on your diet to shed extra body fat.
Here is a great tool that estimates changes in race performance according to a runner`s weight.
Please remember that these are estimates but they give you a rough idea of what kind of performance gains are possible.
Far more effective than spending that 2k on a new set of race wheels.
I was able to loose 20 lbs (from 205 lbs to 185 lbs) in preparation for last years Ironman Santa Rosa. This made a HUGE difference on race day!
In the next few days we will have a look at one of the most convenient ways to loose a few pounds plus improve your fat burning ability.
Let me know if you have any questions.
Happy training!
Sebastian Linke - Owner SLS3
