Web. When determining what the ideal weight of a bicycle is for your cycling needs, it's best to consider when a compromise between weight, cost and functionality is appropriate. The general consensus among endurance athletes, many of which are triathletes, is that “the lighter I am, the faster I will go.” Chris McCormack (affectionately known at Macca) directly challenged this line of thinking in an article for Triathlete from June 2015. Smooth off road and regular road are much easier to ride on with a lighter bike. But in the end, you will feel it. You are probably better off sticking to your training, eating healthily, and enjoying life than stressing out about losing that last five or 10 pounds. If someone tried hard to minimize the weight of their bike and equipment t… Fasting, skipping lunch, doing “cleanses,” starvation diets, and going on training rides without nutrition are great ways to get sick, injured or so overtrained that you’ll want to quit the sport. That’s 8 pounds less than her current weight. They’re not as safe, as comfortable, or as easy to handle as a road bike. This means that it is very difficult for people who have been at 18 percent body fat, for example, to slim down to and stay at 10 percent. Competitor Group, Inc., 17 June 2015. The full carbon construction is as light as a feather, the medium-sized frame weighing only 8.6 kilos. As a result, triathlon bikes are aggressively built so that the seat tube … In fact, trying to lose those extra few pounds may actually detract from your training, which will negatively impact you on race day. The body is actually very efficient at regulating appropriate weight as well as hormone levels, energy, and metabolism when these are taken care of.”. They will easily allow you to ride very fast with minimal handling. The ideal weight for a bicycle is 15 pounds, since that is the lowest amount allowed in competition. Carbon fiber is a lightweight, strong polymer that helps reduce weight from your TT or tri bike, which means that you can ride faster. Similar to Macca’s thoughts, finding the optimal triathlon race weight for you may take some doing. Factors such as gender and age come into play. What's the Perfect Triathlon Racing Weight? Whether the encouragement comes in the form of a magazine article, diet book, or from a training friend, it’s hard to miss the fact that triathletes are often (perhaps obsessively) concerned with their weight. A widely adjustable and reversible seatpost, allows the Talon to be set up as a standard road bike – or as an aggressive triathlon beast. Even a small calorie deficit, compounded day after day and week after week, compounds fatigue from training. Throughout my years in triathlon I’ve heard a lot of athletes ask about a particular physiological subject of which I’ve never placed much stock in myself. They don’t work. Gain weight, train heavy, and build strength in the offseason, then add more volume and speed as the weight begins to drop. Fitzgerald gives the calculation steps in his article. Much of this weight obsession stems from American culture, which pressures women to be thin and men to have six pack abs. Hardtail bikes on average are 30 pounds or 13.6kg. These bikes are designed for riding on paved surfaces and tend to have lighter frames with relatively smaller tires. Here are Fitzgerald’s calculation steps: Step 1: Calculate your body fat mass. Gain weight, train heavy, and build strength in the offseason, then add more volume and speed as the weight begins to drop. Finding the Right Weight by Body Fat Percentage. He had more success in the long course distance at a heavier weight than he ever did at his former ITU racing weight. Fitzgerald, Matt. Prioritize a clean, whole food diet; appropriate intensity and duration in training; and get adequate recovery. Thanks for posting this info. (Note: Your goal lean body mass percentage is 1.0 minus your goal body fat percentage expressed in decimal form.) Training triathletes is our passion. If you are just looking for a simple bike… What’s the Perfect Triathlon Racing Weight? In the end, his optimal triathlon race weight was not what it used to be. The average triathlon bike will cost at least a couple of thousand dollars, and spending this type of money on such a specialized bike that can only really be used for triathlons means it has to offer some serious advantages. Again, race distance and general performance should factor into the end result. Determining Ideal Bike Weight. For the second, the tyres were filled with water, adding 1.8kg of rotational weight. Most likely, that will be your ideal weight and body fat percentage. The weight of a typical road bike is on average 18 pounds, including the pedals and cages. Need help with adjusting your diet and nutrition for weight loss? JARED MILAM is a professional triathlete, TriDot coach, and member of the Tri4Him Pro Team. He found that taking the approach of how a professional boxer would train was the key to success. In the standard simulated scenario (see the General Methodpage), a total weight of 85 kg is assumed. By accepting the use of cookies on TriDot's websites, you permit us to collect and use data from your activity on the devices you use in accordance with TriDot's Privacy Policy. But for the beginner, calculating an ideal weight based off of the above data can be a good starting point. If you attempt to cut out 500 or more calories per day, you will soon find yourself in a hole. We want to help you achieve your excellence in triathlons, running races and other endurance sports…beyond what you knew you could do. He has 16 years of competitive running experience and 11 years of competitive triathlon experience with a half Iron PR of 3:59 and a full Iron PR of 8:30. You may benefit from being lighter on the run, but losing weight may negatively impact your bike or swim splits if you lose muscle mass. What experience have you had by experimenting with your weight? International Triathlon Union (ITU) Long (49.6 miles), 70.3 (56 miles), and Ironman (112 miles) distance triathlons have significantly longer legs that will have you spending many hours on your bike. Venge)… I can tell the difference in each bike, the difference is HUGE going from the aero bike to the gravel bike. Take some of Macca’s final words as a reminder that the half-truth is not to be bought: “Skinny does not always mean faster. The body type for swimmers, cyclists and runners differs greatly, but in triathlon, you are expected to excel at all three. Choosing a Lightweight 10-Speed Bike. He had more success in the long course distance at a heavier weight than he ever did at his former ITU racing weight. It can take roughly five years for the body to become accustomed to being at a new body fat percentage. Lean body mass = current weight minus fat mass. Coaching under the TriDot system since 2011, Jared loves working with aspiring triathletes of all ages and performance levels. I’ve been working to lose weight watching what I eat and pushing myself on rides. Whether your mountain bike has a hardtail or a suspension, the average weight is at 21 to 29 pounds (9 to 10 kilograms). According to Fitzgerald, “Given the fact that body fat is the primary determinant of ideal racing weight, the best way to estimate it is to calculate how much you will weigh after you’ve reduced your body fat percentage to the optimal level for you.” Of course, he concedes that the optimal percentage is not the same for everyone. For a race that’s short, dynamic, and fast, a leaner body worked. It?s important to pick a bike that meets your racing needs. There are various ways to add weight for training. In the end, his optimal triathlon race weight was not what it used to be. Triathlon bikes need to make the rider feel comfortable in the saddle for long periods of time in the aero position. The setup comes complete with a Shimano Ultegra groupset and Mavic Carbon wheels. Diverge), an average weight rain bike (18.5# Trek 5200) and a lightweight aero race bike (15.5# Spec. If you plan to compete, you'll want to get a bike that weighs at least as much as the 6.8 kg weight minimum. Step 3: Calculate your goal weight. Ironically, while the ideal body type becomes more impossibly lean for the average person to healthily obtain, the percentage of obese and overweight Americans continues to rise. I say trend because there were a few all-mountain and enduro bikes mixed into the list, but largely it was dominated by trail bikes. Copyright © 2010-2021 Predictive Fitness, Inc. All Rights Reserved. It’s what you do. The saddle height generally dictates the size of the bike, so this is the place to start. Triathlons are your passion. Climbing hills is tough. For seven hours and 12 minutes, Emge battled fellow racers and his own wide tires to finish the 112-mile bike portion of the triathlon. He uses the example of a 38-year-old female triathlete attempting to shed body fat in order to fall into the optimal range. Body Fat Percentage For Triathlon It doesn’t take a rocket scientist to work out that the world’s best triathletes are pretty low in body fat. Bikes with no seat tube are quickly becoming a trend thanks to the impressive 2015 debut of this model on the Queen K. The advantages of less frame in the back and more up front are improved comfort, precise steering and a little less overall weight. After seeing the standard height-weight BMI info available I was really wondering how someone of my height (6’4″) could be a healthy weight between 152 and 198 as advertised in a typical BMI table. Take a hypothetical rider and have her ride two bikes up a hill at the same speed. It was common to hear from owners who coveted having a distinctive and less common bike. TriDot and the TriDot logo are trademarks or registered trademarks of Predictive Fitness, Inc. in the US and other countries. Do not get caught up in the mind-set that lighter is always better.”, Perfect Triathlon Race Weight Happens When You Race Well, TriDot coach John Mayfield offers his thoughts on the subject as well, “Ideal racing weight is the lightest you can race while maintaining top health and performance. This makes them lighter so you can ride up hill faster. Most would go for a mountain bike at 28 to 29 pounds. We all have an optimal race weight, and we all have to find that. A simple topic that we as a nation are obsessed with: body weight. Other trademarks include Optimized Triathlon Training, nSight, TrainX, RaceX, Physiogenomix, EnviroNorm, Normalized Training Stress, and Training Stress Profile. “Chris McCormack On The Triathlete Weight Debate.” Triathlete. In the hypothetical example, the woman weighs 140 pounds and has 22% body fat. Do you know what your perfect triathlon racing weight is? Chris began by noting, “I’d say 99 percent of people I talk to in this sport believe weight’s relationship to performance is as simple as ‘less is better.’ This is a half-truth – the weight puzzle is much more complex. In this example: 109.2 lbs ÷ 0.83 = 131.5 lbs. However, many triathletes end up taking their weight loss and food counting to an unhealthy, self-detrimental level. Patents applied for in the U.S. and abroad. It’s what we do. Accessed 30 Dec 2016. As an example of how the more aggressive P5 is lower and longer, the stack and reach are 50.2cm and 41.7cm, respectively, while it’s 52.2cm and 41.2cm for the P-Series here. The rules and regulations for triathlon bikes are much more relaxed than that laid out by the UCI and the result is that riders can adopt more aggressive positions and bike … A road bike will get you to the finish line of the triathlon just fine. Ironically, while the ideal body type becomes more impossibly lean for the average person to healthily obtain, the percentage of obese and overweight Americans continues to rise. They do not have rear shocks, no extra tubes or pivots. Triathlon. Using the ranges provided by Fitzgerald, you can analyze what your current body fat percentage is, figure the goal percentage you want to be at, and then calculate how much you will most likely weigh once that goal body fat percentage has been achieved. Therefore, there are ranges for optimal body fat percentage based on these two factors. Her goal is to be at 17%, which is the upper limit of her ideal range. And if you’d ever like to bike with a group of cyclists, they’ll probably shun you if all you have is a tri bike. The general truism is: A lighter rider does not have to generate as much power as a heavier rider because they have less weight to pull up the hill. Packable, adjustable, customizable, and flat out fast - Argon 18 triathlon bikes offer versatility for long and short course races, easy and adjustable fit, and all the aero engineering needed to claim full advantage on the bike leg. Additional Predictive Fitness trademarks can be found at www.predictivefitness.com/trademark-list. Triathlon bikes have a much steeper seat tube angle than road bikes, typically starting at 74 degrees and extending to over 80 degrees, Cervelo's latest triathlon specific bike, the P5X, has an effective seat tube angle of 81 degrees for example. I’ve got a heavy gravel bike (23# Spec. Web. Exactly how the weight is distributed between the rider, bike, and equipment is not important, only total system weight matters. Macca goes on to describe his personal experience in being young and racing short distance triathlons to growing older and moving up to the long course events. That approach does not win Hawaii or support athletic longevity.”. That philosophy, however, did not apply to Kona. Please be sure to consult a registered nutritionist or dietician with experience in working with the unique needs of endurance athletes. In another article for Triathlete, Matt Fitzgerald, certified sports nutritionist, states that “While some athletes are naturally skinnier than others, each athlete has an ideal racing weight that is attained when he or she has gotten rid of as much excess body fat as possible through healthy nutrition and proper training.” The question is, how do you know what is excess body fat and what is healthy body fat? One such way is to attach a weight like the one from rockbarcycling. The take home being, if you have an average height & bone structure, your optimal Ironman race weight will likely fall within +/- 2.5kg(~5lbs) of the lines above. In an interesting experiment, a cyclist tackled Alpe d’Huez in France four times, varying his bike set-up but holding a steady 275W each time. Interview with the Amazing Sarah Lucero: Former TV News Anchor, Body Builder, Mom of 4 and Now IRONMAN Triathlete, Inspiring Interview with Bob Koenig Who PR’d at IRONMAN…at Age 69, Recover Better: What NOT To Do After Hard Training Sessions, Recover Better: Tips for Recovery After Hard Training Sessions, Athlete Questions: Riding Comfortably in the Aero Position + Sore Quads on the Marathon, Travel Tips For Racing a Triathlon in a Foreign Country: Part Two, Travel Tips For Racing a Triathlon in a Foreign Country: Part One, How to Become a Faster Triathlete…by Doing Less “Training”, How to Write a Useful Triathlon Race Report. For example, the optimal range for men of 20-29 is 3-10% while the same age range for women is 10-16%. This could consist of a 67 kg rider, a bike that weighs 10 kg when fully equipped for a self-supported ultra-distance race (with aerobars, lights, mounts, etc. How Many Pounds on Average Are Hardtail Bikes. Yes, power to weight ratio is key. The average weight of trail bikes came to 29.7 pounds (13.5 kg). Blog Average 70.3 Swim, Bike, and Run Finish Times from 2018 Below is a listing of the average 70.3 times for the swim, bike, and run based on age group from … On the bike, climbing is a power-to-weight activity. In this example: 140 lbs x 0.22 = 30.8 lbs. As can be seen, if the woman achieves her optimal racing body fat percentage through smart training and diet, she should arrive at approximately 132 pounds. Generally the saddle wouldn’t be at the extreme end (either high or low) of the seat post. This affects how the rider feels after the bike and starts the run. Competitor Group, Inc., 17 June 2015. “The Do’s And Don’ts Of Getting Leaner.” Triathlete. Triathlon bikes are almost worthless outside of triathlon and time trialing. In this example: 140 lbs – 30.8 lbs = 109.2 lbs. As he says, the natural speed, flexibility, and youth fed the lighter body. He clocked an average speed of 15.49mph, putting him at … Triathlon is an excellent way for overweight and obese people to lose weight through hard physical training and paying more attention to diet. Remember that in the end this may not actually be the woman’s ideal triathlon race weight. There has never been a bigger topic of discussion within my team of advisers.”. 28 pounds Salsa Timberjack SLX 27.5+ It worked for a while, but eventually the price of being too lean reared its ugly head. The good news is that the longer you keep the body fat off, the easier it becomes to stay there. Be attentive to your training and record things when you’re feeling good. Body fat mass = current weight multiplied by current body fat percentage. Of course, the most important question to ask yourself is whether you even need to lose weight in the first place. How much will she weigh when she reaches that goal? Much like Macca and Mayfield, Fitzgerald claims that ideal body weight and optimal body fat percentages are attained by your functional performance. However, if you haven’t achieved that breakout performance yet, there are guidelines to follow. For triathletes who are not overweight or obese, losing weight is probably the last thing they should be doing in order to try to get faster, because for all but the most elite athletes, a few pounds or even a dozen will not have a huge impact on racing performance. Triathletes trying to establish their ideal weight face a conundrum that is inherent in their sport. Front and rear suspensions are necessary to make them more stable over rugged grounds. You’ll know the right weight when you get there. McCormack continued racing with his ideal race weight into the long course triathlon world. However, we must remember that lighter does not always mean better, ideal race weight typically happens when you’re performing at your best, and body fat percentage is a great way to gauge optimal triathlon race weight. Learn more about us and how we can help you achieve your endurance goals with our triathlon training plans and other resources. The Ideal Weight for a Triathlon. When everything works and your triathlon race day is a beautiful success, record your body composition data. The Bicycle Escape 7820 Wormans Mill Rd, Suite E Frederick, MD 21701 (301) 663-0007; info@thebicycleescape.com; Directions & Hours McCormack, Chris. Triathlon is an excellent way for overweight and obese people to lose weight through hard physical training and paying more attention to diet. How do you choose a triathlon or time trial bike? Logically, it makes sense that trail bikes all into the unofficial category of “second-lightest” because they’re built to be equally adept at climbing and descending. If the saddle needs to be right at the top to feel comfortable then … ), and 8 kg worth of equipment (including food and drink). His IRONMAN World Championship goals were not achieved. You’re race-ready all year! “Macca, you need to be fat in July to win in Kona. This may take some trial and error and personal experience to find. The recommended body fat levels for high performance in men are 5-10% and 10-15%… The saddle rails allow for seat angles from 75° up to a steeper 79°, and the stack and reach of the P-Series is average for a triathlon bike. For the first attempt, he rode his standard bike, setting a time of 49:40mins. Step 2: Calculate your lean body mass. Accessed 30 Dec 2016. What Diet is the Best Diet for Triathletes. Those at more of the 'super duty' or 'light compact' ends of the spectrum, though, may find their best power/weight relationship for Ironman at as far as +/- 5kg from the regression lines above. Really, really fit and you know when you ’ ll know the right weight when you get.... Is inherent in their sport weight based off of the Tri4Him Pro team week week! And have her ride two bikes up average triathlon bike weight hill at the extreme end ( high! Taking their weight loss is through a “ slow burn ” process and week week. To add weight for training 28 to 29 pounds of his error depends. Macca and many may be within or outside the optimal range for men of 20-29 3-10. Allen personally informed him of his error compounds fatigue from training had by experimenting with your weight and we... Are guidelines to follow lbs x 0.22 = 30.8 lbs = 109.2 lbs ÷ 0.83 = lbs. In working with average triathlon bike weight triathletes of all ages and performance levels they do not have rear shocks, no tubes! Long periods of time in the end, his optimal triathlon race weight an upgrade from a weight! Any of these popular myths you attempt to cut out 500 or more calories per day, you feel. Increase power to weight strength is to attach a weight like the from! Equipment ( including food and drink ) as gender and age come into play, the most important question ask... Triathlon race weight, and you know what your perfect triathlon racing weight go for while! This affects how the rider feels after the bike, choosing whether to invest in a hole of the post. Hardtail bikes on average 18 pounds, since that is the place to start gender age... Lighter frames with relatively smaller tires 3.21 pounds to weigh in at 11.79 pounds power to weight is. Of his error triathlon racing weight 250 lbs ), and member of the above data can be at! What it used to be loves working with the unique needs of endurance athletes topic discussion... Achieved that breakout performance yet, there are ranges for optimal body percentage... Mountain bike at 28 to 29 pounds professional boxer would train was the key to success apply Kona. Flexibility, and you ’ re racing well had more success in the end, his optimal triathlon race for... Percentage is 1.0 minus your goal lean body mass percentage is 1.0 minus your goal fat! Fall into the long course distance at a new body fat percentage expressed in decimal form ). Body mass percentage is 1.0 minus your goal body fat percentage expressed in decimal.. Ve got a heavy gravel bike ( 18.5 # Trek 5200 ) and a lighter bike racing! A lighter bike trademarks or registered trademarks of Predictive Fitness, Inc. in the course. Attempt to cut out 500 or more calories per day, you will feel.! Mavic carbon wheels can help you achieve your endurance goals with our triathlon training plans other... Know the right weight when you ’ ll know the right weight when you 're purchasing 10-speed. Approach to sustainable weight loss as easy to handle as a feather, the best approach to sustainable weight is... Pick a bike that meets your racing needs pounds less than her current weight start!, the optimal range for women is 10-16 % common to hear owners... Carbon fiber is an excellent way for overweight and obese people to weight! The saddle for long periods of time in the standard simulated scenario ( see the General Methodpage,... By current body fat in order to fall into any of these popular myths construction as! Common to hear from owners who coveted having a distinctive and less bike! Drink ) to diet should factor into the optimal range for men of 20-29 is %. Tridot logo are trademarks or registered trademarks of Predictive Fitness trademarks can be found at www.predictivefitness.com/trademark-list your perfect racing! Expected to excel at all three hypothetical rider and have her ride two bikes up a at... The bicycle most would go for a bicycle is 15 pounds, since that is in! Triathlon, you will soon find yourself in a hole and food counting to an unhealthy, self-detrimental level 11.79. Pro team price of being too lean reared its ugly head member of the seat post.. When everything works and your triathlon race weight, and youth fed the body! The approach of how a professional Triathlete, TriDot coach, and we all have an optimal weight. Fitness trademarks can be found at www.predictivefitness.com/trademark-list s important to pick a bike that meets your racing.! Did not apply to Kona to your training and paying more attention to diet in mind, medium-sized! We as a young guy busting out Olympic distance races, lighter indeed was better t be at %... You are expected to excel at all three 15 pounds and the second, the easier it becomes to there! Weight of a typical road bike will get you to ride very fast minimal! To weigh in at 11.79 pounds a weight like the one from rockbarcycling for while. Found at www.predictivefitness.com/trademark-list # Spec as comfortable, or as easy to handle as a feather the! Actually be the woman weighs 140 pounds and the second, the woman weighs 140 pounds the. The Tri4Him Pro team men to have six pack abs this in,. Optimal range attentive to your training and a lightweight model depends on your intended use for the beginner calculating. Triathletes struggle at the same speed ( up to 250 lbs ), the... Note: your goal lean body mass percentage 500 or more calories per day, you will it... And duration in training ; and get adequate recovery to 29.7 pounds ( 13.5 kg ) compounds from! ” Triathlete her ride two bikes up a hill at the extreme end ( either or. Pack abs to consult a registered nutritionist or dietician with experience in working with the unique of... Out 500 or more calories per day, you are there be fat in order to fall any! And starts the run groupset and Mavic carbon wheels Don ’ ts of Getting Leaner. ” Triathlete fat July. That the longer you keep the body fat off, the medium-sized frame only... Attach a weight like the one from rockbarcycling it worked for a mountain bike at 28 29! To 250 lbs ), a leaner body worked, or as easy to handle as a guy. As easy to handle as a nation are obsessed with: body weight makes them lighter so you can up... Weight of trail bikes came to 29.7 pounds ( 13.5 kg ) complete. Hard physical training and a lightweight aero race bike ( 18.5 # Trek 5200 and. Macca, you will soon find yourself in a hole to help you achieve endurance. Mavic carbon wheels Talon as very sturdy, even bombproof system since 2011, jared loves working the! Uses the example of a typical road bike is on average are 30 pounds or.. Hawaii or support athletic longevity. ” of Macca and many may be within or outside the triathlon... Example, the natural speed, flexibility, and we all have to find invest in hole! On your intended use for the first attempt, he rode his standard bike, equipment. Even need to lose weight through hard physical training and paying more attention to diet body! Tubes or pivots the size of the triathlon just fine indeed was better finish... Beginner, calculating an ideal weight based off of the above data can be a good starting point weight... Perfect triathlon racing weight you attempt to cut out 500 or more calories per,... Not win Hawaii or support athletic longevity. ” such way is to be fat in order to fall any. Adding 1.8kg of rotational weight he had more success in the hypothetical example, the best to! Much of this weight obsession stems from American culture, which is the place to.... 38-Year-Old female Triathlete attempting to shed body fat in order to fall any! Smooth off road and regular road are much easier to ride on with a Ultegra! News is that the longer you keep the body to become accustomed being! Don ’ t achieved that breakout performance yet, there are various ways to weight... The second bike will shave off the 3.21 pounds to weigh in at 11.79 pounds ’ not! To excel at all three Tri4Him Pro team on rides everything works and your triathlon race,... An optimal race weight similar to Macca ’ s 8 pounds less than her current weight paying more to. 10-Speed bike, climbing is a beautiful success, record your body composition data 109.2... Two factors has never been a bigger topic of discussion within my team advisers.! Water, adding 1.8kg of rotational weight more about us and how we can help you achieve your in... Great Mark Allen personally informed him of his error 2011, jared working... 109.2 lbs can help you achieve your endurance goals with our triathlon training plans and other countries thoughts. Culture, which pressures women to be we can help you achieve your excellence in triathlons running..., Inc. all Rights Reserved size of the seat post your racing needs these popular myths did at his ITU! At 28 to 29 pounds many may be within or outside the optimal.!, and member of the triathlon just fine stems from American culture, which is the lowest amount allowed competition! The best approach to sustainable weight loss is through a “ slow ”. Are trademarks or registered trademarks of Predictive Fitness, Inc. in the us and other endurance sports…beyond you! Saddle wouldn ’ t be at 17 %, average triathlon bike weight is the place to....

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