Performance during a triathlon is related to several factors, including your training program, nutrition plan, equipment and body composition -- the percentage of fat, bone and muscle within your body. Body fat percentages, for example, measure body composition and display the percentage of fat compared to muscle and bone. For a triathlete, maintaining an ideal body fat percentage is essential for intense training workouts that improve performance for the competition.
Ranges
Body fat percentages vary based on several factors such as age and sex. Average body fat percentages for 30- to 50-year-olds in the general public are 15 to 23 percent for females and 11 to 17 percent for males, according to Sports Fitness Advisor. Elite triathletes, however, have a lower average body fat percentage, ranging from 5 to 10 percent for males and 10 to 15 percent for females. These lower percentages are a result of the intense training programs and demands of the sport.
Monitoring
Maintaining an ideal body fat percentage can be achieved by routinely monitoring your body fat percentage. Marcus Garand, director of Sports Nutrition for NYC Triathlon Consulting Services, recommends hiring a triathlon coach or sports nutritionist to help monitor your body fat percentage. Tests can include caliper tests, underwater weighing or bioelectrical impedance. By measuring and tracking ideal body fat percentage, you can manage your body weight and body fat to maximize training benefits.
Goal
While the average body fat percentage for elite male triathletes may reach 5 percent, your individual percentages may vary. During the off-season, for example, body fat percentage can increase slightly, with an overall goal to achieve the lowest ideal body fat percentage before a competition. Achieving the ideal body fat percentage reduces "dead weight" that can reduce speed and efficiency in the water, on the bike and during the run. In the end, ideal body fat percentages improve triathlon performance.
Considerations
The first consideration in trying to reach an ideal body fat percentage is consulting your personal physician. Achieving your ideal body fat percentage may take several months, and reaching a body fat percentage below the ideal percentage may reduce your performance and increase your potential for injuries. Preventing your body fat percentage from becoming too low can be achieved by combining the detailed training program with adequate rest and recovery along with a balanced nutrition plan.
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