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By clicking 1 Click Bid, you commit to buy this item from the seller if you're the winning bidder. Have you ever wondered what difference a few extra pounds in body weight might make to your triathlon race performances? So the question is, do triathletes stand to gain as much by losing a few pounds as cyclists like Wiggins do?
A few minutes later my Garmin GPS watch beeped to signal the end of the kilometre and I hit the cold pavement on all fours, gasping for air and asking myself why I had agreed to be the guinea pig for this stupid test. Without the heavy 3kg backpack it felt totally different – like a bear had jumped off my back.
Having already seen that 3kg of extra weight makes a big difference to uphill running speed, we went to a running track for thenext experiment, to see what difference that extra weight would make when running on flat terrain. It was starting to dawn on me that my diet needed to improve if I wanted to be a faster runner, but what about my cycling?
Day two; another rain storm and yet another long 6% gradient to battle up in the name of science and journalism. However, there was one test that I was most interested in – one that could perhaps reduce the need for dieting.
It was clear from our tests that body weight, or at least body composition, makes a big difference to triathlon performance. However, a word of warning; losing weight can sometimes reduce your muscle mass or take you below your healthy weight. Take out a subscription to receive the best triathlon advice, news and features direct to your door each month. Import charges previously quoted are subject to change if you increase you maximum bid amount.
We wanted to know, and so with the help of a GPS watch, a heavy backpack, and plenty of hard graft we set out to conduct a series of simple experiments, powering up hills and along flats while carrying an extra 3kg of weight. So strapping on two hydration packs,weighing a total of half-a-stone, I began the day’s testing. So again my legs carried me as fast as they would go for a kilometre, but this time removing the 3kg backpack didn’t prove such an advantage.
Yet again I strapped on my trusty hydration pack, this time using standard bike water bottles for the rest of the 3kg weight.

I turned a corner and there was the treadmill waiting for me, tempting me to do something I hadn’t been able to do for awhile. This program from Shirley Archer, author of The Walking Deck: 50 Ways to Walk Yourself Healthy, spices it up with marches, butt kicks, and speed intervals—a combo that blasts boredom and transforms a ho-hum activity into an intense workout.
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We didn’t know what to expect, but in the end the results really made us sit up and take notice, and we think you’ll feel the same. So I jogged back down slowly, took a drink, and when I’d had a 10-minute rest I began the arduous test again, but this time with no heavy hydration packs to weigh me down. I had covered the measured kilometer a whole 14 seconds faster as a result of the 3kg weight loss. If you weigh more, or run slower, your 3kg weight loss could potentially save you far more than 14 seconds per km. In fact the time difference caused by the additional weight was just five seconds per kilometer. To maintain consistency between tests I stayed seated throughout the climb that cruelly seemed to get steeper the longer it went on. On a flat cycle path that used to be a railway line, I sat glued to the saddle as I thundered along, desperately hoping that I could ride just as fast on a 0% gradient, with or without my 3kg of bike bottles and hydration packs, my diet hanging in the balance. Based loosely on our tests (and we accept that they’re not 100% scientific) a triathlete could stand to improve their race time by at least one minute, probably more, by losing 3kg in bodyweight. Alternatively, you may decide that as a triathlete you’re already fitter than most, and not worry about going on a diet.
I anxiously toed the start line under dark skies, as the heavens began to open and the full length of the hill dawned on me. But then I added it up and realised that over 10km race it makes 50 seconds difference, so maybe it’s not to be sniffed at.
With hands gripping tightly on the brake hoods I took off in a light gear, imagining myself at Ironman Switzerland, pedaling as hard as I could go.
Several tests later, it was off to the pub to digest the results, feeling conspicuous for wearing Lycra in a public place. We all love triathlon, but for some of us there’s more to life than a few seconds saved in a race.
Starting the stopwatch I ran full pelt up the hill as if my life depended on it, while shouts of encouragement from the Triathlon Plus photographer grew ever-distant.
And again, the slower or heavier you are, the greater the difference that weight loss will make to you. When I reached the summit, I stopped the clock and turned back down the hill to repeat the test all over again, this time without the extra weight. We decided to review the results before ordering lunch, in case it made a difference to our menu choice. And the heavier or slower you are, the more time you stand to gain from shaving a few pounds off your waistline.

After a couple more repeats to make sure the results were consistent I slumped down in the back of the photographer’s Land Rover, guzzled a recovery shake and took stock of the new data.
This time the 3kg of additional weight had slowed me down by 13 seconds, a similar result to the hill-running test, and another significant potential time-saving. The extra weight only made me half a second slower over the flat kilometer cycle time trial.
Head for the hills—adding an incline takes this routine to a whole new level.Get started with this 30-minute powerwalking plan.
Again, the evidence was suggesting that I’d need to cut out my regular weekend Belgian buns. So we were left to conclude that a few extra kilos makes very little difference when riding hard on the flat. And with that in mind I decided to order the homemade cheeseburger and curly fries, safe in the knowledge that I could at least enter some really flat triathlons this summer. The fact that I am finally here tells me that dedicating the past 10 weeks to changing some elements of my running form has really paid off.
HIIT alternates very intense bursts of anaerobic activity (running, biking, jump roping, rowing, etc.) with periods of aerobic recovery. The key to HIIT is that the intervals are at your maximum effort, not just an increased pace or heart rate. Why you should do it: Improves your VO2 max (your ability to utilize oxygen), thereby improving overall endurance Increases the amount of calories you burn during and after exercising because it increases the length of time it takes your body to recover from each exercise session Is a very intense workout for a shorter period of time (20-60 minutes max). Effectively burns fat (two magical words in the English dictionary) by using fat stores as energy. You can do an even ratio (1 minute max effort to 1 minute recovery), or make the recovery slightly longer.
Initially, limit HIIT workouts to twice per week and space them 48 hours apart to let muscles recover, adapt and get stronger. Increase workouts to three times per week for optimal results Before you begin HIIT workouts, you should be able to exercise for 20-30 minutes at 70-85% of your estimated maximum heart rate. If you have any cardiovascular or other health problems or you are just starting a fitness program, don’t try this one yet.
Keep in mind that you can also do a fast walk for your recovery, you do not need to run or jog. Arguably, HIIT might be best utilized when training for 5K to half marathon distances, although I could not find a lot of research on this. When marathon training, I typically stick to the Yasso 800s, because I’ve found them the most helpful with my race day performance.

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