This week I hit my goal weight at 154.2 lbs, or 70kg.
Tomorrow’s AIFTP update is 300 watts, or 4.28 w/kg.
I rated today’s overunder as very hard in lieu of hard, which dropped me from 305>300. Most people would probably rate it hard (or moderate lol) but I’m hard on myself. Plus, I felt a jump from 292>305 seemed a stretch anyways.
Not sure if I’ll try and drop anymore weight. My cycling and weightlifting strength is still climbing and I’m eating a lot. I hate to say 152 or something, but I’ll just keep monitoring and see how it goes.
Pretty interesting studies and strategies. The rough estimate the book gave me was 2 lbs lighter than I was aiming for (165 vs 163) so nice to have some validation in terms of goals. I still think I’m going to ride out this month on an intentional deficit and let my body naturally lean out when peaking (a concept he speaks about in the book).
Also nice to have a number to aim for when going into the offseason for an acceptable gain of weight (~8% above racing weight). Definitely worth the $5 on Amazon.
His book Iron War was suuuuper good. Not about specific training techniques like his others, but the rivalry between iron man athletes Mark Allen & Dave Scott in the 80’s and 90’s.
Modest half lb loss this week. Starting to feel like I’m transitioning to the in -season version of the weight loss plan and let the weight fall where it’s going to to fall. I’ve adjusted some strategy for food timing with workouts opting for bigger breakfasts on long z2 or interval days. I’m in the build phase for my Memorial day A stage race so fueling the work is priority #1 with weight loss being a close #2.
I have noticed weigh ins the day after those sessions I seem to get some extra water retention from the increased carb intake on the bike and muscle inflammation. Really rolling with the +/- 2lb fluctuations a bit better now too.
Had a major breakthrough the day after after my last post which dropped down to 170. Followed by 169.x lbs 2 days later and have been sitting pretty there since, first time under 170 lbs since I was 16 years old.
Had my first race Saturday (which had a bike related issue so can’t really comment much on the new weight loss on performance) and did a fairly heavy carb load for (4000 calories, 700g carbs) which promptly fell right off after 2 solid diet days. This is without a doubt the most in tune with my body I’ve felt…ever. I can pretty much guess what the scale is going to say within a half lb.
Continuing this calorie deficit into vacation next week then transitioning to maintenance for the season. Think every other day weigh ins will continue do me well.
I’m still hovering around 158/159 and have been slipping here and there with my caloric intake. Who knew when you go back to 600 TSS weeks, ya gotta eat. Going to be a bit more diligent with that.
I also have had some medical issues recently, and it is being recommended to limit excessive carb intake. So, I’ll be extra mindful of that and keep it around pre-workout meals and fueling on the bike.
I’m pretty sure I’ve already hit my revised stretch goal of sub 165. I think I’m an honest ~164, but it’s been so hot (basically since Feb) that my weight is swinging dramatically and hard to pin down. I did a long ride in the heat today and the scale shocked me at 157lbs afterwards. I don’t think I’ve seen that weight since I was maybe a freshman in high school. I drank a bunch today (~6 liters), but I guess I was nowhere near keeping up.
With the significant weight loss, I’ve been watching my power. I’ve had a couple workouts that showed some dropoff from last year. Part of that is probably me being 57, but I also backed off volume a bit this year since I got a bit overtrained last year. And today, I imploded on some v02max intervals, but it was crazy hot compared to when I did them last year and I’m not sure how much was the heat vs. fitness. Or maybe I’m losing some power from the weight loss. At this point, I’m not trying to lose more weight, but I’m trying to stick to a fairly strict diet and I’m struggling to eat enough “good food” to keep up with my training volume. I’m pushing close to 20 hours and 1000 TSS per week on the bike (translates to ~14k Kj’s), I can only eat so much rice, beans, and potatoes.
I’ve been doing structured training the past 2.5 years, and my FTP is up from 265W when I started. I raced Leadville last year and went 9:04 at AIFTP 316W and 204 lbs. Goal is sub9 this year, and I felt like I needed to be 195 for the race, as I could never keep up with those around me on the climbs.
I did a Dexa scan last Friday. It had me at 12.9%bf (180lbs lean mass, 26lbs fat mass). I have lifted 2x a week since October, and probably added a few pounds of muscle–this is easy as a former middle linebacker, playing at 235 lbs and 12% bf in college.) In some ways I was disheartened that my bf was so low, as it seems like it will be incredibly difficult to get down to even 200 lbs (10% bf)
This thread is motivating! I need to be more strict with eating over the next 2 months. Hoping to be an honest 200lbs by the middle of June.
Hell yeah. Keep at it, you got it. That’s my problem - being strict with eating. I’m doing pretty well for the most part and have cut out late night snacking. This morning I hit 156.4. Slowly but surely. It isn’t quite mid April yet, so I’m hoping I can still hit 155. Lowkey would love to be 150 by mid May for a climby gravel race while my (ai)ftp keeps climbing. Unofficially I think I’ve dropped at least 10 pounds since January, maybe 15. I quit keeping tracking of my weight once I saw that number approach 170 at the end of cx season.
Hey, you mention you have a withings scale, how does it compare to your Dexa?
I have no faith in my withings Body+ scale. In athlete mode it say I’m 5% bf and before the last software update, it had my non athlete bf% at 14% (much closer to what I think it is). Now, after the latest update, it has me at 9% non athlete and still 5% in athlete.
I don’t really trust mine much either. Didn’t know about athlete mode until after the Dexa scan. The past two years it’s had me 18-21%. I turned on athlete mode and now it’s 12-14%. If I go down to 200 lbs and it correlates to going down to 10% then I suppose I’ll believe it.
Yeah, anecdotally, the bf% on the Withings seems pretty accurate for certain body types. Athlete mode I believe works better for folks with a lot of muscle proportionally, so may be decent for you. Like you said, if tracks down as you lose bf, then it could be somewhat reliable - given your dexa result.
This new TR AI program in conjunction with @Jonathan 's latest nutrition podcasts are helping me hit even lower weights (now 79.3kg) AND consistently higher power workouts. Couldn’t be happier.
53 yo m, 6’1", 195. Down 10lbs from last summer. Last training block was a mess and an ftp decrease. This Thursday’s podcast on EA has me thinking I’ll focus on higher EA the next 2 months before my A race. At this point I want to hit my marks and get stronger. The podcast recommended not staying in low EA indefinitely, but have seasons of optimizing body comp and then seasons to really fuel the work.
Congrats to all of you loosing weight while endurance training!
I started to track my macros and follow the plans given by Hexis. Started 5 weeks ago and went down from 89 to 87 kgs.
I’m quite happy about that result, especially since I’m not follwing 100% of the prescriptions all the time (travel and work dinners that I couldn’t avoid). In general, I have also more energy available for workouts or riding outside and I recover better.
The latest podcast with the nutrition coach from specialized was very interesting and put some light on a lot of what’s happening via the Hexis App. But damn you eat a boat load of carbs before/after training!
