With summer races on the horizon, many triathletes are thinking about their “race weight”—believing that shedding a few kilos might give them an edge. But is losing weight always the right move? In a recent conversation with sports dietitian Lexi Kelson, we explored the realities of weight loss for endurance athletes, how to do it safely, and why lighter isn’t always faster.
1. Start with Your ‘Why’
Before cutting calories, ask yourself: why do I want to lose weight? If the answer is “to go faster,” take a step back. While power-to-weight ratio matters, many age-group triathletes lose strength, endurance, and resilience when they cut weight too aggressively.
2. Weight Loss vs. Performance: Finding the Balance
It’s easy to assume that getting leaner will automatically make you a better triathlete. But if weight loss impacts training quality, energy levels, or recovery, it could actually hurt your performance. Extreme deficits can lead to fatigue, injury risk, and even hormonal disruptions (RED-S)—none of which will help on race day.
3. Forget the Scale – Focus on Body Composition
Daily weight fluctuations happen due to hydration, glycogen storage, and food intake, making the number on the scale a poor indicator of fitness. Instead, pay attention to body composition, how your kit fits, and—most importantly—how you feel and perform in training.
4. Know Your Baseline Before Cutting Calories
Rather than guessing, track your food intake and weight for 1–2 weeks to establish your maintenance calorie level. This helps you make informed adjustments rather than resorting to extreme dieting that could leave you underfuelled.
5. Moderate Calorie Deficits Work Best
If you decide to lose weight, a slow and controlled approach is key. A 500-calorie deficit per day is sustainable, while anything more than 750 calories per day increases the risk of muscle loss, slow recovery, and illness.
6. Protect Muscle & Fuel Your Training
Weight loss shouldn’t come at the cost of strength. During a calorie deficit:
✅ Keep protein intake high to maintain muscle mass
✅ Periodise carbohydrate intake to match training demands
✅ Don’t cut too much fat, as it supports hormone function and recovery
7. Timing Matters: Off-Season is Best
If you have big summer race goals, now (early in the season) is the time to address body composition—not 8 weeks before race day. Trying to lose weight while ramping up volume and intensity can lead to poor workouts, injury, and burnout.
8. Seek Accountability & Adjust as Needed
A coach or sports dietitian can help monitor progress, set realistic goals, and prevent unhealthy habits. If you’re losing weight but feeling sluggish or underperforming, it’s a sign you’re cutting too much too fast.
9. Look at Trends, Not Daily Fluctuations
Weight should be tracked consistently at the same time each morning—but focus on the long-term trend, not daily fluctuations. Other useful markers include energy levels, training consistency, and body composition measurements.
10. Prioritise Health Over the Scale
Triathlon is a sport of endurance, strength, and resilience—not just a numbers game. Instead of obsessing over weight, focus on:
✅ Reducing ultra-processed foods
✅ Prioritising sleep and stress management
✅ Staying hydrated and fuelling workouts properly
✅ Building strength and training consistently
Final Thoughts: Will Weight Loss Help You on Race Day?
For some triathletes, small changes in body composition can be beneficial—but for many, improving training quality, recovery, and fuelling habits is far more impactful than chasing an arbitrary race weight. Instead of thinking lighter = faster, ask whether weight loss will truly make you a stronger, better triathlete.
This season, fuel your training, focus on performance, and let your weight settle naturally as a result of smart nutrition and training.
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I really appreciate you being part of my tribe and I look forward to helping you achieve better health and better performance.
Simon
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