Consider a Triathlon
for Weight Loss Motivation:

The Ultimate in Cross-Training Fitness!

When most people hear the word triathlon, they think of the world-famous Ironman. This grueling race consists of swimming 2.4 miles, biking 112 miles, and then running 26.2 miles--all without a break! Don't be intimidated though...there are all levels of triathlon events and we're going to show you how to get started using a triathlon for weight loss!

Meet Kris Bucci, our Triathlon Coach:

Having never experienced a triathlon before, Kris liked the flexibility of training individually. He used his skills as an Information Management Director to research and educate himself about the sport, and realized he could help others while he was learning himself. As a result, Kris created his very informative website www.everything-triathlon.com.

Follow Kris's progress as he becomes a triathlete and share in this incredible endurance challenge! You too could be competing in a triathlon for weight loss motivation!

Interview with Kris Bucci of Everything-Triathlon.com:

We frequently hear about people training for a marathon as a method to lose weight. Why would training for a triathlon for weight loss be a better strategy?

Two words--Cross Training. In order to lose weight effectively you need to shock your body. Sure running 5km (3.1 miles) everyday won’t hurt, and you will likely shed some pounds, but throw in some weight training, time in the pool, and a good long bike ride, and those inches are going to literally fall off. Using a triathlon for weight loss could be a highly effective game plan.

Now notice I said inches… Yes you will likely lose weight, but remember muscle is heavier than fat. There is no doubt if you eat healthy and stick to a cross training triathlon plan you will shed fat, but at the same time you will gain lean muscle mass, which is a good thing.

What about the overweight person who wants to try a triathlon but is intimidated by the rigor and level of fitness required?

The best part of "Triathlon" is that there are races for literally all levels, from the Ironman for those insanely fit individuals who have way too much time on their hands to train, to the Super Sprint for those who are either newer to the sport or built for short distance speed, versus long distance endurance.

In between there are multiple other levels set-up to challenge all levels of triathletes:

As you can see the Super Sprint is a very achievable goal for the first timer and a perfect triathlon for weight loss.

Now, if you’re coming directly from the couch to compete in your first triathlon you will need to do some training to be able to cross that finish line. The big thing is, do not get discouraged. I watched my first local triathlon this summer, and you would be surprised at what the human body can do. I watched people of all shapes and sizes compete in the Olympic Distance Event and for the most part they all finished. Just be realistic in your goal; for some just finishing is an amazing achievement.

Overweight individuals often have health-related issues such as high cholesterol, high blood pressure, pre-diabetes, and joint pain. Would training for a triathlon for weight loss purposes be appropriate?

As with any fitness program it is imperative that if you have any underlying medical issues that you consult with your physician first. But that being said, triathlon for weight loss is an excellent fitness program and can help reduce medical risks.

The obvious benefit is the actual weight loss itself that you will enjoy while training for your big race, which in turn will likely help with the reduction of those weight-related medical issues.

For those worrying about the running portion due to joint-related issues, there are many races that offer a relay event, where you can team up with 1 or 2 friends and split up the events.

How long would you recommend that someone train from sedentary to race day, for say a Sprint Distance Triathlon?

Whether your first race will be a Sprint Distance or a Super Sprint Distance, if you have lived a mainly sedentary life I would give yourself at least 4 months to prepare for your first race. Ideally you would want to give yourself 6 months, but that would be dependent on you fitness level and how much time you have to allocate for training.

For training ideas and a downloadable training plan geared for the last 16 weeks before your race, check out my 16 Week Triathlon Plan. However, before you start this plan you need to be able to run for 15 minutes, bike 10km (6.2mi.) and swim 4 full lengths of the pool. Don’t worry about having to do them all in the same day at the start, you will work up to it as your training evolves. With so much activity, you can easily see why a triathlon for weight loss would appealing.

What special clothing or equipment is necessary for triathlon training?

One of the biggest mistakes newbies make is that they think they need to go out and spend thousands of dollars to compete in their first race. It is actually quite the opposite. All you “need” is a good pair of running shoes, a swimsuit, and the bike that has been sitting in your garage for the past few years.

The most important piece of gear is the running shoes, especially if you have any sort of joint issues. If you are going to upgrade anything, upgrade your shoes, and I would highly recommend going to a proper running shoe store-- one that will properly fit you based on your running style and foot shape. I promise you that 17 year old working at your local big box sporting goods store has no idea if you are a "moderate overpronator".

Tip for the money conscious: Go to a proper running shoe store, get fitted for the right shoe, and once you’re happy tell the clerk you have to think about it. Go home look for deals online and order the same shoe for half the price. Just a thought…

Next is the most expensive item, the bike. Yes, if you want a top of the line triathlon bike, you will need to sell your car and that might give you a down payment for the perfect bike. Seriously, you can easily spend $5000-$10,000 for a true "Triathlon Bike". But unless you’re independently wealthy don’t even think about it. The old mountain bike in your garage will be just fine for your first race. Just make sure it’s safe! Many races will actually require you to take your bike to a local bike shop to be inspected. Just don’t go out and spend a fortune before your first race. If you decide to pursue the sport after that, then by all means look at upgrading.

The last piece of equipment is a swimsuit/wetsuit. This is completely up to your comfort level. If the swim is being done in the pool then a standard swimsuit will do just fine. If it’s open water then it’s all based on your comfort level. But a wetsuit is definitely an asset. Not only does it help keep you warm, it will help with your buoyancy and your swimming technique. You can pick up a new wetsuit on-line for a little over $100 so it’s not really that big of an investment.

The main point is not to let the cost of equipment get in your way of trying your first race. Compete with what you have and worry about the expensive gear if you become hooked on training for a triathlon for weight loss.

Okay, here’s the big question: How about triathlon nutrition? If your goal is to prepare for your first triathlon for weight loss, what is the best way to eat? What would be the perfect "triathlon diet"? We used to hear so much about carb-loading for marathons, is that still the best way to go when carbs are often seen as “evil” for dieters? Are there any foods or beverages that should be avoided?

If you are training for a triathlon and eating healthy, you will, lose weight. But in order to properly train, you must properly fuel your body and that does mean taking in carbs and protein.

The recommended caloric intake for the standard person training for a triathlon is between 16-30 calories per pound of lean body weight, with a male training for an Ironman at the upper level of that range. If using your triathlon for weight loss, it is recommended that you decrease your total calories by 250-500 per day. This should equate to approximately 0.5-1 pound of weight loss per week.

Even though you need to have a caloric deficit to lose weight, it is extremely important that you give your body the fuel it needs to get through the training you have planned. Using a triathlon for weight loss means that you have to be responsible dieter!

Kim Brown, MS, RD,Sports Nutritionist, recommends a balance of 55-60% healthy carbohydrates (fruits, vegetables, whole grains, beans), 15-20% lean protein (soy, low-fat dairy, chicken breast, fish, round steak, turkey), and 20-25% healthy fats (avocado, nuts, seeds, olives), spreading out your total calorie needs into 4-6 smaller meals throughout the day. Avoid dietary plans that restrict major food groups (e.g., carbohydrate-restricted diets) as they are not balanced and can lead to serious health consequences.

The best way to utilize your triathlon for weight loss is to meet with a local sports nutritionist and come up with a plan that works for you and your budget.

What is your best advice for a triathlon beginner-trainee?

Sign-up for your first race…Now…
Nothing will motivate you to work out more, than that date looming on the calendar.

Join a local Triathlon Club
You can research all you want on-line, but nothing will give you more confidence and motivation than training within a group. An added benefit is most groups have all levels of racers, and the more experienced ones are usually more than happy to assist the newbies.

Don’t Over Train
Make sure you give your body time to recover between workouts. As a beginner your body won’t be able to handle the same training schedule as a seasoned athlete so keep you expectation realistic. At first focus on your weakest element, so if swimming is your weak point, spend at least 2 days in the pool a week.

And most important of all, have fun!
Enjoy it…you're not a professional…you're not getting paid to race, so have fun with it!!!

Check out more beginners triathlon tips by visiting our site today!

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