How do you decide on your "race weight" / "goal weight"?

[Susie]

Those who are friends with me on MFP probably know that I am working to lose weight right now; my motivation is to be at "race weight" by my June HIM.  The sooner I get get there, the better, since I will be faster and will stress my body less in training at a lighter weight.  As I start to get close, though, I'm having trouble defining where I will stop trying to lose weight.  What is my real goal?  When do I change my calorie goals in MFP to switch to maintenance mode?

At the risk of being obnoxious, my weight history is roughly:
Late 1990s:  117-118 lbs:  high school swimming weight (it was 50 weeks/year so I didn't fluctuate)
Early 2000s:  118-122 lbs:  college swimming in-season training & racing weight.  (125-137 lbs. when out with injuries)
2007:  130 lbs at my wedding, then crept up a little more to 135 (I'm looking at you, bar exam) and held steady.  
2011:  Crept up to 139.  Decided to do something (start tri's) about it.  Between a combination of effort and just being more active, got back to 130 by the end of summer.  Yay!  It promptly went back to 134-135 when off season came, which is where I stayed for 2012. 
2013:  After the holidays, I started the year near 140 again.  Ugh.  But figured I'd lose the 10 lbs again training for my first HIM.  Was wrong.  Raced in June at 135-136.  Did ok, but looking for better this time.

January 2014:  Back at 140 after the holidays.  @#$%.  Decided to start MFP to actively lose the weight, and not just hope it came off training.

Today:  I'm 132.8, and trying to decide how much more to lose, and when to stop actively trying to lose.  Right now I'm training per my formal plan AND still trying to maintain a 500 kcal/day deficit (net) to keep losing.  Not sure if that's a great idea.

So how do I decide when to stop?  I had picked 129 as my goal, but it was kind of arbitrary and based more on what I've been before, than what I should or could be.  From a vanity perspective I feel "adult thin" at 129 (which is sort of like having "adult best times" in races lol).  FWIW, at 129 my BMI will be 23.4 -- so still not all that low.

Do I…
- stop losing now, and aim to maintain while formally training?
- try to get to 129?
- try to go lower than 129?  how much lower?

I honestly have no idea how to decide, or how to even figure it out.  

For those who actively work for a specific weight (rather than, like I have in the past, allowing weight to just be a function of everything else), how do you decide what that number should be?  Any advice is welcome and appreciated.

[ebeth]

my goal weight is based on my weight the year of the PR (2011). but if you haven't been racing very long you might not have enough races under your belt to make that determination. I would stop trying to maintain a deficit now that you're training though.

[katinthehat]

couple of thoughts:

1. "technically" Matt Fitzgerald would say to focus on getting to race weight in the off season since he says it's very hard to hit your training goals while actively losing weight like you're aiming for.

2. That being said, if you're hitting your training goals AND still maintaining that calorie deficit and not dying in the process, keep it up. When you can't hit those goals anymore or feel exhausted after a fall back week, then I'd reevaluated the need for the deficit.

3. From the pro (or nearly) pro people I follow in blogs and twitter, etc, it seems their race weight they hit maybe twice a year for their two biggest races (triathletes) or they hit it a few months into their training season and can hold it for a month or two (cyclists.) They make a lot of sacrifices to hit race weight and seem to be generally irritable at or near that point.

4. I think goal weight would be the weight you feel best about yourself at, have little trouble maintaining that weight and are able to train and hit paces you feel good about. I think 130 sounds like a good goal weight right now. Hit that weight and see how it feels and then maybe think about 125/127 for a race weight for your big race (or two) of the season.

[clseale]

I've sort of determined mine the same way ebeth has. I lost roughly 5 pounds during a marathon cycle two years ago. On race morning, I was the thinnest I've been since early college, and I felt great. After that, I noticed that my weight might creep up a few pounds when not training as intensely, but more or less, my body was happy there. When I was that weight, I felt lean and light and strong. I usually maintain within 2-3 pounds of that weight. I'll lose those few pounds over the course of training. I don't try to, and eat when I'm hungry, but it usually comes off.

I started Racing Weight, but I haven't finished it. I was getting a it bored with it. but I might pick it back up this week. He gives tips to figure it out, but I have to know BF%, and I don't know that.

Basically, I'm of no real help to you, and also struggle with this. LOL With that said, I don't think training with a 500 cal deficit is a good idea. I might have deficits when training, but it's not my goal. During training, I eat to fuel my body, and don't pay a ton of attention to calorie counting. Now if you aren't hungry, and your workouts aren't suffering, maybe it's OK, but I wouldn't set the deficit as my goal. Does that make sense? 

[gt7301b]

I find it is almost impossible to be in training mode and actively lose weight. It sounds like you probably do a better job at dropping pounds while training than me and may lose a few more pounds as your season goes on. If I were in your place I'd stop trying to have a deficit and focus more on fueling your training.

*** I know nothing about tris

[cinco]

My body pretty much decided for me. I can't seem to stay below xxx for more than a week (on or off season) so xxx is my racing weight. I'd love to lose another 5lbs or so to see how it impacted my race times, but it hasn't happened yet!

[labbie]

Not enough races to determine my racing weight, but I struggle with setting a goal weight too- 
I agree with going by how you feel and how you perform training-wise and tweak it from there.

It's so hard to find the right balance. I *think* my goal is another 5 pounds, but if I stayed where I am while increasing my running that'd be fine too.

[Susie]

Thanks for your comments everybody. So far I've been able to hit the 500 cal deficit most days, but I'm only on week 2 - and on days where I'm like, fuck it I'm hungry, I just eat more. The deficit isn't the utmost goal. I'm thinking maybe if I shrink the planned deficit to maybe 200 cal/day, I'll lose the last couple pounds slower, but still be under 130 by race day. I had hoped to be under 130 by now, and whatever I was under 130 by on race day would just be the product of my training, but it didn't quite come out that way. Oh well.

Every time I get too invested in all the numbers I try to remind myself that I'm already 3 lbs. lighter than on race day last year, so this is already a win!

[cinco]

I don't know my exact deficit numbers. I've used MFP, but i'm not measuring things exactly and it overestimates my calorie burn from running and other fitness activities. Based on how I feel, I can lose 1/2-1 pound a week without noticing a negative impact on my running, The one week where I was slow, tired, and felt awful I ended up losing 3 pounds. I ate a little more the next week. I think you can play around with it a little and trust your body to let you know what is too much.
Good luck! You have done a great job so far!

[gt7301b]

Apr 2, 2014 6:48:42 GMT -5 Susie said:

Thanks for your comments everybody. So far I've been able to hit the 500 cal deficit most days, but I'm only on week 2 - and on days where I'm like, fuck it I'm hungry, I just eat more. The deficit isn't the utmost goal. I'm thinking maybe if I shrink the planned deficit to maybe 200 cal/day, I'll lose the last couple pounds slower, but still be under 130 by race day. I had hoped to be under 130 by now, and whatever I was under 130 by on race day would just be the product of my training, but it didn't quite come out that way. Oh well.

Every time I get too invested in all the numbers I try to remind myself that I'm already 3 lbs. lighter than on race day last year, so this is already a win!

Girlfriend, if you are hungry EAT!!!  Maybe a 250 calorie deficit is more realistic.  I've been stuck at my current weight for a while, probably because I've been eating too many sweets, but another thing that really helped me was using my heart rate monitor.  MFP told me I was burning ~ 100 calories a mile, but the heart rate monitor told me I am ~ 80 calories a mile.  It was depressing at first, but when I adjusted what I was eating it really helped.

I think you are going to kill it this year cause you are already ahead of where you were last year

[Susie]

Apr 2, 2014 7:25:11 GMT -5 gt7301b said:

Apr 2, 2014 6:48:42 GMT -5 Susie said:

Thanks for your comments everybody. So far I've been able to hit the 500 cal deficit most days, but I'm only on week 2 - and on days where I'm like, fuck it I'm hungry, I just eat more. The deficit isn't the utmost goal. I'm thinking maybe if I shrink the planned deficit to maybe 200 cal/day, I'll lose the last couple pounds slower, but still be under 130 by race day. I had hoped to be under 130 by now, and whatever I was under 130 by on race day would just be the product of my training, but it didn't quite come out that way. Oh well.

Every time I get too invested in all the numbers I try to remind myself that I'm already 3 lbs. lighter than on race day last year, so this is already a win!

Girlfriend, if you are hungry EAT!!!  Maybe a 250 calorie deficit is more realistic.  I've been stuck at my current weight for a while, probably because I've been eating too many sweets, but another thing that really helped me was using my heart rate monitor.  MFP told me I was burning ~ 100 calories a mile, but the heart rate monitor told me I am ~ 80 calories a mile.  It was depressing at first, but when I adjusted what I was eating it really helped.

I have found the same.  I wear my HRM for everything I do, including strength, and then enter the calories from the HRM into MFP rather than relying on what MFP automatically populates.  I have heard that HRMs tend to underestimate, but I'm guessing they're off by a lot less!

For my 90 min masters workouts, MFP was saying I was burning 900-some calories.   ^o)

[mrshandy]

I don't track calories and have lost about 10 lbs in the last month by shaking up my diet cutting out sugar.

I'm not quite sure what my race weight is. But my uneducated guess is I need to get to 120 to get to the paces I want but will take a lower weight if possible. Right now I'm around 125. I'm hoping I will be able to do this prior to starting marathon training this summer.

Since I'm running a lot so I eat when I'm hungry which is very often. I wouldn't try to deprive yourself when training. Just make sure you're putting the right foods in your mouth. Easier said than done.

[mainewifey]

I don't run, but I do lift and have goals based on that.

For a long time I had 129 as a goal weight, based on nothing except I didn't want to weigh 130. I hit 129, and now I'm re-evaluating. It took me a long time to figure out the balance of nutrients, calories in/calories out to be able to consistently lose fat, gain muscle, and be able to perform while lifting and working out.

If I could lose another 3 or 4 pounds I'd be pretty excited, but if getting there makes my workouts suffer, then its not worth it.

[shorewife]

Great question because I know at my ideal race weight, its on the low side of my weight range or even a little underweight. However even though I do feel good there it is not a good 'look' for me and it is also hard for me to maintain. So then what? You're left with trying to create a deficit during training, which is what it sounds like the pros are doing. If they're doing it then maybe its not the terrible thing we think to try to maintain a deficit during training?

So to answer your question, Susie, my thought is to stay where you are now for your June HIM and then make a judgement after the race as to whether you feel you should go lower for the next race.

[clseale]

During marathon training, I usually feel like it's difficult not to have some type of deficit. If you're practicing higher mileage, and if what you put into your body is healthy 99% of the time, I find it difficult to hit the calories needed to NOT be in a deficit. (which is why, as mentioned above, I usually lose a pound or two.) I'm not one to eat, just to bump up the calories. I pay attention to my hunger, and fuel when I need to. I don't set a calorie goal (because I want to be able to eat, or not eat as I feel is necessary.) I think it's important to look at 2 things. 1) Am I hungry? 2) Do I have the strength & energy to get through the workouts at the desired level? If I'm struggling with #2, I look at calories, but I also look at my hours of sleep.

[katinthehat]

Matt Fitzgerald just posted this article - running.competitor.com/2014/04/nutrition/racing-weight-are-you-really-lean-enough_30332

[CallingAllAngels]

Thanks for posting this. I struggle with this too. I feel like I am at a good weight, but I'm definitely not runner-lean. I could be skinnier, but it seems like it would take a lot of work to get there. I appreciate all of the advice in this thread. 

[mrsukyankee]

I'm on MFP and have read a lot on the forums which help me set things up so that I'm losing the weight while working out in a healthy and manageable manner. If you have to lose less than 15 lbs, you should set your weight loss goal at 1/2 lb per week. Also see if you have things set to active as anyone who works out at all is NOT sedentary in any way (this is for people who are couch bound all the time). That will give you a better idea of the calories you should be eating. I tend to eat back 1/2 of my workout calories and I am consistently losing 1/2 a week overall and not feeling like I'm dieting - this is just about how I plan to eat for life anyway.

[Brit]

Apr 3, 2014 8:34:10 GMT -5 clseale said:

I'm not one to eat, just to bump up the calories. I pay attention to my hunger, and fuel when I need to. I don't set a calorie goal (because I want to be able to eat, or not eat as I feel is necessary.)
...
I look at calories, but I also look at my hours of sleep.

I find that if I don't count the high and low calorie days wash out, but if I do count, then the 'omg I'm f-ing starving' days negate the deficit days.

Sleep is key for me. If I am over tired it makes me want to eat all the food and it makes my workouts total crap.