I've been interested in triathlons for a while now, and I'm starting to train for my first sprint (actual race TBD). However, I'm starting out at an obese weight. I'm currently 1.88m tall (6'2") and 120kg (265 lbs). I hope to be somewhere near 110kg (240lbs) before I try a sprint, and closer to 90kg (200lbs) before doing an Olympic or half Ironman. There are a couple things I cant quite figure out based on reading alone:
- Should my process change when a calorie deficit is the goal? Everything I read about training says to fuel the work and replace the calories you consume. I obviously don't want to do that because I have 10+ years of excess calories sitting inside of me that need to be used. Has anyone had success with training on a deficit? How low have you gotten while still making progress towards both goals?
- Because I'm heavier, I'm concerned about injuries. Luckily, I can run at a snail's pace for an hour without any discomfort or issues, but the threat of a nagging achilles or knee worries me when I start to ramp up. Additionally, I have a road bike, but I don't even think most road bikes are made for my weight.
If you accomplished this (lost significant weight while training), how did you handle the deficit and prevent injuries? What worked?
4 Comments
Squirrelsdrivemenuts@lemmy.world · 2 pts · 8d
I haven't lost massive amounts, but I have tried triathlon training on a small (100-200c per day) deficit. It becomes tough fast as the steady cardio training generally makes you more hungry. What worked for me was fuelling well in the morning, during and just after exercise and then have a light meal in the evening to ensure a deficit. It also becomes very important to eat "good" calories, with veggies, protein, carbs and healthy fats. It leaves no room for cake/chips/cookies and soda. The only indulgence was sugary sports drinks and haribo during any training that lasted more than one hour.
I think most road bikes can take up to 125 kilos, but you can check on the manufacturers page.
One thing that might work better is to do a 6-week strength building program on a deficit, focusing on growing muscles and losing weight, before you start a triathlon training block.
Usernamealreadyinuse@lemmy.world · 1 pts · 8d
Awesome! I dont have the answers, however i am trying to do the same. But for me it was a looooooongterm goal.
Started at 116kg Last year I did mostly muscle training with a personal coach. In combination with intermittent fasting.
That made me lose 20kg (96kg)
After that I started doing extra cardio training (cycling and swimming).
Planning to do this for at least half a year - year to lose another 10kg before I even start thinking about running.
1800doctorb@lemmy.world · 2 pts · 8d
Great work so far!
I’m following a similar path by default. Right now I’m doing broad “zone 2” work to build my base and keep the load light enough to avoid injury. I’m also consistently weight training so I can maintain as much muscle mass as possible while losing fat.
At some point I need to shift into more specific Ironman training, but I’m trying to stay general for as long as possible.
Usernamealreadyinuse@lemmy.world · 1 pts · 8d
Thanks!!
Unless your 120kg is pure muscle, i would say get to or near your ideal bodyweight before attempting long distance running.
And my goal is 1/4 triathlon which is manageable in the beginning. Maybe look for a triathlon group near you?