Racing Weight

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I've been getting a ton of questions on Racing Weight. Questions like, what is it, how do I figure it out, HELP...

Well, racing weight is your ideal race weight. Typically athletes lose from 5-10lbs in preparation for a big event. Why? Well, think about running 20+ miles holding a gallon of milk (or more). It's not heavy at first, but over many miles, will start to drag you down. I'm often ridiculed for complaining about being 5 lbs overweight (insert eye rolls, I wish I only had 5 lbs, shut up, etc). But 5 pounds is A LOT on my body and pretty obvious. It's not so much about the way that I look as it is about how I feel. Sluggish. Heavy.

So...5lbs or 20lbs...how to determine your ideal race weight (this is all according to Matt Fitzgerald):
Your ideal racing weight is determined basically by your body fat level.

1) Calculate current body fat mass. 
Body fat mass = current weight x current body fat percentage expressed in decimal form. 
Example: 140lbs at 20% body fat = 140 x .20 = 28
If you don't know your current body fat percentage, here's an easy to use APPROXIMATE calculator. It's way more accurate if you can go get a legit test.

2) Calculate current lean body mass. 
Lean body mass = current weight – body fat mass. 
Example: 140 - 28 = 112

3) Calculate goal weight. 
Goal weight = current lean body mass ÷ goal lean body mass percentage (goal lean body mass percentage is 1.0 minus your goal body fat percentage expressed in decimal form) 
Example: 112 / .83 <-- which is 1-.17 (goal body fat %) 
Goal weight: 134.9

Ideal athlete body fat % table:

See, that was easy!! Now, work up a proper nutrition plan to reach your ideal race weight and get moving!! I prefer a strict plan of lean protein, minimal grainy carbs, no sugar, and plenty of veggies and healthy fats. 



I'm a big fan: http://www.mattfitzgerald.org/books/