Starting Racing Weight Quick Start today

georgewdougherty
georgewdougherty Posts: 1 Member
edited December 2024 in Fitness and Exercise
It's my running off season, do I'm taking the next 8 weeks to work through Matt Fitzgerald's Racing Weight Quick Start guide.

I'd like to get leaner to go faster! My race times have been consistent, but slowly creeping up as I approach 50. And while I'm not at an unhealthy weight, it had crept up over the past 3 years and is significantly higher than my fast running days.

SO ... The goal is to reduce % body fat from 25% to 17% over the next 2 months using the Quick Start guide.

Have any of you experienced success will this program? What have your experiences been?

Replies

  • dewd2
    dewd2 Posts: 2,445 Member
    I have a couple of his books but never read Racing Weight. I may pick that up since I am also looking to drop a few pounds to help with my running.
  • AdrianSee1975
    AdrianSee1975 Posts: 11 Member
    Had to Google it to see what it’s about.
    Personally, I’d recommend against any fast track approach as you will surely experience deficiencies/imbalances elsewhere in your system.

    The slow and steady approach is always best and the effects are much more permanent and long lasting, without the swings.

    A simple gradual calorie deficit over time will get the job done.
    I’m training for racing too, but sprinting.
    Down sub 8% now and this has taken 6 months of consistent calorie tracking, still eat about 300 calories of ice cream almost daily.
  • dewd2
    dewd2 Posts: 2,445 Member
    AdrianSee1975 wrote: »
    Had to Google it to see what it’s about.
    Personally, I’d recommend against any fast track approach as you will surely experience deficiencies/imbalances elsewhere in your system.

    The slow and steady approach is always best and the effects are much more permanent and long lasting, without the swings.

    A simple gradual calorie deficit over time will get the job done.
    I’m training for racing too, but sprinting.
    Down sub 8% now and this has taken 6 months of consistent calorie tracking, still eat about 300 calories of ice cream almost daily.

    This isn't about weight loss due to being overweight. It's about hitting a goal weight for athletic performance. You need to read everything to understand. The science behind it is sound.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    how much weight do you estimate you will lose by reducing your bodyfat that much?
  • laughgov
    laughgov Posts: 2 Member
    I am a triathlete and cyclist - 10 to 14 hours a week. Current weight 72 kg (175cm), want circa 67kg race weight. Need to get to race weight for start of the season in April - so four months. I figure 300 to 500 daily Cal deficit should do it normally hit 1500 per day through exercise.

    My plan is to simply cut out the booze, white bread, sweets, chocolates, and night time snacks. While maintaining quality food groups as normal.

    Is that about right or is the calorie deficit too severe? Is there anyway to stop a drop in power that will come with the loss of muscle mass that will invariably come from this?
  • lorrpb
    lorrpb Posts: 11,463 Member
    laughgov wrote: »
    I am a triathlete and cyclist - 10 to 14 hours a week. Current weight 72 kg (175cm), want circa 67kg race weight. Need to get to race weight for start of the season in April - so four months. I figure 300 to 500 daily Cal deficit should do it normally hit 1500 per day through exercise.

    My plan is to simply cut out the booze, white bread, sweets, chocolates, and night time snacks. While maintaining quality food groups as normal.

    Is that about right or is the calorie deficit too severe? Is there anyway to stop a drop in power that will come with the loss of muscle mass that will invariably come from this?

    Put your stats into MFP and set for .5 lb per week, which will give you a 250 deficit. A slower rate of loss will help you retain more muscle.
  • Djproulx
    Djproulx Posts: 3,084 Member
    laughgov wrote: »
    I am a triathlete and cyclist - 10 to 14 hours a week. Current weight 72 kg (175cm), want circa 67kg race weight. Need to get to race weight for start of the season in April - so four months. I figure 300 to 500 daily Cal deficit should do it normally hit 1500 per day through exercise.

    My plan is to simply cut out the booze, white bread, sweets, chocolates, and night time snacks. While maintaining quality food groups as normal.

    Is that about right or is the calorie deficit too severe? Is there anyway to stop a drop in power that will come with the loss of muscle mass that will invariably come from this?

    I'm in the process of dropping weight to get to a lower racing weight this spring. The last time I did this was during a HIM build in 2017. I found that I didn't make significant power improvements while in a slight deficit, but my power/weight ratio improved. This time around, I'm trying to get to racing weight during the winter base building phase of training.

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