When it comes to weight loss for triathlon, the goal isn’t just to see a smaller number on the scales — it’s to arrive at race day lighter, stronger, and performing at your best. The problem is, many athletes cut too hard, lose muscle mass, and end up slower, weaker, and fatigued.
Here’s how to get it right.
Over the coming weeks, I will release a number of articles on weight loss, fuel for training and give some day examples on diets. We will start off with weight loss.
1. Protect Your Muscle Mass at All Costs
Muscle is your performance engine. It drives your swim, bike, and run, and it’s what keeps your metabolism firing. Losing muscle while dieting is like taking cylinders out of a car engine — you’ll still move, but not as efficiently.
After 40, muscle becomes harder to gain. After 50, it’s difficult to rebuild, and by 70 it’s almost impossible. So protect it at all costs.
That means:
- Strength training consistently — even if it’s just 2–3 short sessions per week.
- Hitting your daily protein target (around 1.6–2.0g per kg of bodyweight is a good range).
- Avoiding crash diets — rapid loss means muscle loss.
2. Your Food Should Taste Nice — But Not Too Nice
Sustainability is key. You need meals you actually enjoy, but not ones that are so delicious you can’t stop eating.
If your food tastes too good, you’ll overconsume. If it tastes too bad, you’ll quit. Aim for satisfying, simple, balanced meals that support your goals, not sabotage them.
3. Don’t Burn Carbs When You Don’t Need To
Your body will always prioritise burning carbohydrates when they’re available. So if you’re constantly topping up on carbs, you’ll rarely tap into stored fat.
The goal: train your body to burn fat when it should, and carbs when it needs to.
That means:
- Save higher carb intake for around key sessions.
- Keep easy days lower in carbs and higher in protein and vegetables.
- Avoid snacking on carbs when sitting at a desk or watching TV.
4. Fix the Big Three Nutrition Mistakes
Most triathletes you’ll meet make the same three nutrition mistakes:
- They get enough carbs overall, but the timing is all wrong.
- They don’t get enough protein.
- They eat too much fat.
When athletes fix these — especially by timing carbs around training — weight often starts to drop without forcing it. You recover faster, perform better, and create a natural calorie deficit.
5. Master the Diet–Maintenance Cycle
When you finish a diet phase, you’re not done — you’re entering maintenance.
Your body needs time to stabilise before cutting again.
A good rule of thumb:
Spend half as much time maintaining as you did dieting.
So if you diet for 6 weeks, spend 3 weeks maintaining before starting the next phase.
For athletes with a large amount of weight to lose, this cycle keeps fatigue and hunger manageable. For example:
- 6 weeks dieting → 3 weeks maintenance → repeat.
Breaking it into blocks keeps you mentally fresh and physically stable.
6. Adjust Calories Based on Progress, Training, and Fatigue
Don’t set your calories once and forget them. Training load, fatigue, and adaptation all change your energy needs.
Apps like MyFitnessPal or Hexis can help track intake and identify whether you’re eating too much — or not enough to support recovery.
7. Use Caffeine Strategically
Caffeine is a powerful performance tool, but overuse dulls its effect.
Save it for when you really need it — especially toward the later stages of a diet, when fatigue is highest. A well-timed coffee before a key session or long ride can make all the difference.
8. Plan for Setbacks
You will mess up at some point. Everyone does. The key is how you respond.
If you eat something you shouldn’t, don’t say “bugger it” and spiral.
Just get straight back on track at the next meal. One bad choice doesn’t ruin progress — giving up does.
9. Decide Before
Know what you need before going to the shops, don’t walk around just looking. know what you will order before eating out. Look online at what the restaurant offers and make the decision before leaving the house.
Final Thoughts
Weight loss for triathletes is about consistency, not perfection. Protect your muscle, fuel your training, and be patient. If you manage the timing of carbs, hit your protein target, and stay disciplined without being extreme, you’ll not only look better — you’ll perform better too.
TRAIN SMOOTH 