Taking on the challenge of a triathlon is an admirable feat. Honing your skills at biking, running and swimming takes countless hours of dedicated training. But even the best trained athletes will not perform at their peak with excess body weight to slow them down. Methods for determining optimal triathlon body weight range from simplistic to complex. But combining some basic knowledge with common sense will help you achieve your best personal performance weight.
Body Weight and Performance
Any elite athlete will acknowledge there is a body weight at which they perform at their peak. Tour de France champion Lance Armstrong found that after his unfortunate battle with cancer, his 15 lbs. leaner physique gave him a competitive advantage as a cyclist. The late distance running specialist Dr. George Sheehan considered body weight relative to height to be the single most important factor in distance running. Yet consuming too few calories can diminish lean muscle mass and impede performance. In a sport that combines three separate disciplines, optimal weight comes down to individual performance.
Height and Weight
To help athletes achieve optimal weight, coaches often rely on Dr. Irwin Stillman's height/weight ratio table for distance runners. Dr. Stillman determined the average weight for the non-active man to be 110 lbs. for the first 5 feet of height, plus 5.5 lbs. for every inch over 5 feet. For non-active women, Dr. Stillman allotted 100 lbs. for the first 5 feet and 5 lbs. for every inch over. Based on those figures, Dr. Stillman projected optimal weight for distance runners to be 15 percent lower than average. Master distance runner and coach Frank Horwill recommends athletes aim for a weight 10 percent below average, then tweak it to achieve personal best performance.
Body Fat Percentage
At least as important as absolute weight is body composition, expressed as a ratio of fat to lean mass. You need some body fat for optimal metabolism. But excess fat stored as adipose tissue is dead weight that can slow you down. According to sports coach Brian Mac, the average body fat percentage for male triathletes is 5 to 12 percent, and for females, 10 to 15 percent. Older athletes may need to compete at a slightly higher fat percentage. For the most accurate measurement, have your body fat assessed by a trained professional using a skinfold caliper or hydrostatic weighing.
Power to Weight Ratio
Another tool for assessing your optimal performance weight is power-to-weight ratio. According to nutrition and epidemiology researcher Christopher Jensen, Ph.D., power-to-weight ratio reflects the amount of power your body can generate per kilogram of body weight. Dr. Jensen explains that because you are generating power against the force of gravity, maximal muscle mass on the leanest frame means you will not need to generate as much force as a heavier athlete. Achieving your best power-to-weight ratio is a product of event-specific training and a carefully planned, nutritionally dense diet that promotes low body fat.
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