While extra pounds are unhelpful on a bike and a run, an energy deficit to reduce weight can impair training and performance and must be managed diligently to achieve goals. By moderating rate of weight loss to 0.5-1.0 pounds per week and both bringing up and concentrating carbohydrate intake around/during training based on the daily demands, we saw significantly increased work output and fatigue resistance during weight loss. Heavier alcohol intake in work and social events was partially moderated, but simply shifting it away from hard training days to reduce it’s impairment of muscle glycogen resynthesis, muscle protein balance, and hydration allowed for balance between performance and lifestyle change that he was prepared for. In addition to other measures, we brought him out of an energy deficit to weight maintenance in the week prior to race-day to match his short-term priority shift to performance over fat loss. He beat his goal time at the Olympic-distance triathlon event by 4 minutes (2:56:21) despite hot temperatures, a flat tire, and a goal that was significantly faster than tested splits.
