The influence of weight on performance

The weight loss results undeniably saves time, which will be proportional: at the runner, its initial weight and distance racing. This is what we calculate.

We mean weight loss, loss of excess fat. Variations (even important) on the scale, overnight, is not necessarily a significant real reduction in adipose tissue. Indeed, several factors must be considered:
- The hydration status of the rider: after training (especially in hot weather), it can happen that a water loss, poorly compensated, will cause a decrease in weight that can approach 1kg to 1.5kg.

- The glycogen status: after long and intense effort, stocks muscle and liver glycogen may decrease to values ??below 5g/kg, whereas in normal times they are at 30g/kg (see 45g/kg after combining diet), which is reflected in a 60kg runner, by 1.5 kg on the scale.

- From one day to another, fluctuations of 1 to 2kg are possible, without whether actual weight loss, in the sense that it's not the fat that is lost but water and glycogen, it will necessarily recover. (There is no need to run with a K-way to lose weight :-)

- In the longer term (after 3 to 4 weeks), following a radical change in the type of training, especially in triathletes and fitness enthusiasts, weight gain may be due to increased muscle mass: it should not be considered either as an inert mass, and conversely, disruption of training following an injury, can cause weight loss to be due to muscle wasting (often followed by weight regain due to physical inactivity and it will be true of fat).

How to weigh themselves:
Take your weight in the morning, fasting, after
must be averaged over several days to compensate for fluctuations attributed to hydration status and glycogen .
We must make the comparison with periods of training intensity similar, except for any periods of weight training, or after prolonged rest or injury.
A well designed system can lose 1kg a week, but no more. (In addition, the plan is too severe and that is when the muscle which "eats", which is not the desired effect.)

Any male individual can lower his body fat to 8% of its weight , and 15% for women.
The following charts show that the loss of 1kg is superfluous, in terms of saving time, for three distances competitions common, this depending on the initial weight of the rider and his performance level.