You're in the thick of training for your next big event – maybe it's your first marathon, an Ironman, or a local sprint tri. Your fitness is improving, but you'd also like to drop a few pounds. Sound familiar?
The good news: losing weight while training is absolutely possible. The caveat: it requires a thoughtful approach to avoid compromising your performance or recovery.
The Foundation: Understanding Your Calorie Deficit
Weight loss comes down to creating a calorie deficit – burning more calories than you consume. Simple in theory, but when you're also fuelling intense training sessions, it's a delicate balance.
Before you cut calories blindly, start with awareness. Keep a food diary for 3-7 days. Write down everything – your post-ride snack, that handful of crisps while making dinner, the "recovery" chocolate bar that's become a daily habit. Many athletes are surprised by what they discover. You're not looking to feel deprived; you're looking for easy wins.
Once you've tracked your intake, identify the low-hanging fruit. Can you swap that mid-afternoon biscuit for a piece of fruit? Replace sugary sports drinks on easy sessions with water? Cut out the mindless evening snacking while watching TV? Small, sustainable changes beat dramatic restrictions every time.
Timing is Everything
Here's where endurance athletes have an advantage: you can use your training sessions strategically.
Fuel your hard sessions properly. That threshold run or long brick session isn't the time to be running on empty. Eat appropriately before and after quality workouts to maximize performance and recovery. Skimping here will only compromise your training and potentially lead to injury or illness.
But easy sessions? That's different. A gentle recovery ride or easy-paced run doesn't require you to carb-load like you're racing Kona. You can afford to keep pre-session fuel lighter and be more strategic with your recovery nutrition on these days.
Post-workout is where many athletes overconsume. Yes, you need to refuel, but that 5km easy jog didn't burn enough calories to justify a full English breakfast. Match your nutrition to your actual energy expenditure, not what you feel you've "earned."
The Hydration Factor
Before you assume you're hungry, check your hydration first. Dehydration often masquerades as hunger, and many athletes chronically under-hydrate.
Stay on top of your fluids throughout the day, not just during sessions. Proper hydration helps:
- Reduce unnecessary snacking (thirst often feels like hunger)
- Improve training performance
- Support recovery processes
- Aid digestion and metabolism
A simple check: your urine should be pale yellow. If it's dark, you're behind on fluids.
The Bottom Line
Losing weight while training isn't about dramatic cuts or restrictive diets. It's about making thoughtful choices, being strategic with your fuelling, and staying consistent.
Remember: your primary goal is performing well at your event. Weight loss should support that goal, not compromise it. If you're feeling constantly fatigued, struggling through sessions, or not recovering well, you've cut too much.
Need guidance finding your balance? This is exactly what our coaches help athletes navigate every day – optimizing both performance and body composition without sacrificing one for the other.
Coach Ross
Ready to train smarter? Get in touch with our coaching team to discuss how we can support your goals.