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Discussion Starter · #1 ·
Okay--this seems to be a constant question in my mind.

At 6'1'' tall, my race weight is 74-75 Kg (163-165lbs) in June of the past summer. I am a Expert level mtb'er and Cat 3 on the road. I find that, like everyone else, my weight increses once I slow down the training in the fall. Once I go into the transition phase, my weight usually gets up to around 175lbs by Thanksgiving time.

Now, ever since Thanksgiving dinner I've been watching what I eat and I've started my "preparation" phase for my 06 training schedule (cross training and weight lifting 11hrs/week). I'm currently standing at 78.3 Kg (173lbs) fully hydrated.

Should I start to try and loose that 8 lbs to get to race weight now, and then maintain that weight loss and maybe loose a few more lbs than last year? Or should I wait until later in the base season?

I always seem to put off the weight loss thing a little bit too late in the year (March), and because of that I'm lagging in my early season races.

So what about you--how much weight do you gain in the transition phase, and when and how do you loose it for the next training season?
 

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I am 5'9"...I was 153lbs in race time, now I gain back to 157lbs... without the training... no matter what I do it just refuse to drop back...^^
 

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EpicriderGMAC said:
Okay--this seems to be a constant question in my mind.

At 6'1'' tall, my race weight is 74-75 Kg (163-165lbs) in June of the past summer. I am a Expert level mtb'er and Cat 3 on the road. I find that, like everyone else, my weight increses once I slow down the training in the fall. Once I go into the transition phase, my weight usually gets up to around 175lbs by Thanksgiving time.

Now, ever since Thanksgiving dinner I've been watching what I eat and I've started my "preparation" phase for my 06 training schedule (cross training and weight lifting 11hrs/week). I'm currently standing at 78.3 Kg (173lbs) fully hydrated.

Should I start to try and loose that 8 lbs to get to race weight now, and then maintain that weight loss and maybe loose a few more lbs than last year? Or should I wait until later in the base season?

I always seem to put off the weight loss thing a little bit too late in the year (March), and because of that I'm lagging in my early season races.

So what about you--how much weight do you gain in the transition phase, and when and how do you loose it for the next training season?
The only thing to keep in mind is that you need to lose weight in the phase that will not hurt you the most. Losing performance in prep and early base periods because your dieting will not be big deal. Losing performance during build will make your whole season suffer.

Last January I was 5'9" and 195lbs then by April I was 180lbs. I started to carb up and incresed my daily calorie count to almost 4,000. By August I was 170lbs. After Cyclocross season I weigh 164lbs and I am now entering preparation. Since my weight is still high for my height and plus I am 12 percent body fat, I plan to shed another 10 lbs by march or April and then pour on the calories again but keep at about 3,200 calories a day and 3,600 for peak. I hope my ideal weight to average power can be optimal at 155lbs.
 

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Discussion Starter · #4 ·
That's always the problem

It's always hard for me to decide weather or not to take a mental "break" from keeping my weight down near race weight.

Although I'm 74 Kg's at race weight, I only have 6.5% body fat (LOTS of leg muscle--I've been called a "trackie" many times before). I always lift weights during the prep and base phases, and I always do Friel's suggested Maximun Stregnth phase.

I'm wondering--if my lower body is already REALLY bulky and strong, do I need to do the max stregnth phase for my lower body? Or should I move straight on to the more specific workouts, like the Power-Endurance phase?

I don't want to GAIN any more weight from lifting since I'm pretty built already (mesomorph).

Should I do the max stregnth phase, or just continue all through base with high reps, low weight?
 

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My rule of thumb - keeping winter weight gains to 5% of total body mass makes things MUCH easier in the spring. I race at 160 and my after holiday weight shouldn't be higher than 168.

I won't/don't have advice on weight lifting as I don't do any. The guys I know who do gym work in the winter don't have the engine I do; I stay away from weights period.
 

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i think it's an important mental break to let your body return to a "normal" weight for a little while - and i like having a little more body fat for the cold winter and early spring training. not sure if it actually makes a difference. my wife also says i look a lot better when my face isn't all sunken-in when at racing weight, so it works-out well all around.
 
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