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2010-07-09 12:31 PM

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Subject: Tri'ing for Weight Gain
So I've seen quite few threads about racing and weight lose here on the forums and it seems to be quite the popular topic but I was curious is anybody coming at it from the opposite angle?

I'm a 29 yo guy, 5'11", 154 lb and would much prefer to gain some weight (preferably muscle not fat).  I realize that triathlon training is basically pure aerobic exercise on a very high scale so it's more conducive to weight lose then gain but is there anyone out there trying to pile it on a little like myself?  If so, how are you going about it?  Eating more?   Working the couch?


2010-07-09 12:42 PM
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Subject: RE: Tri'ing for Weight Gain
You are going to have to include a good dose of big weight low rep weight training and eat lots.
2010-07-09 12:54 PM
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Subject: RE: Tri'ing for Weight Gain
I can definitely see the need of weight training to get total ripped but a little muscle here and there is all I want Tongue out
2010-07-09 12:57 PM
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Subject: RE: Tri'ing for Weight Gain
If you're looking to gain weight, start lifting weights and eating protein by the truckload and stop doing anything resembling cardio.
2010-07-09 1:08 PM
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Subject: RE: Tri'ing for Weight Gain
1) Swim a lot of hard sets!   2) Lift twice a week   3) Make sure you are getting enough protein and calories overall.
2010-07-09 1:08 PM
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Subject: RE: Tri'ing for Weight Gain
Depending on your body make up, you can gain weight by training for triathlons.  Muscle weighs more than fat (NOT calling you fat), but you can replace one with the other through training.

You can build strength just by training and not having to lift weights.  Not saying you can't also add some gym work, but don't think you will only lose weight.  I struggle to keep my weight on in-season, but I'm a metabolism freak like that.



2010-07-09 1:13 PM
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Subject: RE: Tri'ing for Weight Gain
I'm a similar build but I like racing at around 155.  I've raced at 165 (didn't have a power meter at the time though).  I may have been more powerful on the bike but I felt sluggish when running, which for me isn't a good tradeoff.
2010-07-09 1:15 PM
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Subject: RE: Tri'ing for Weight Gain
A while back, I went to a nutritionist before I started training for an ironman and she said I needed to put on weight. 

I was able to do so while still undergoing a relatively heavy training load by, like other people said, eating a lot.  Just like if you were trying to lose weight, you will need to figure out your nutritional needs and systematically overshoot them by about 500 cals/day.  This will require keeping track of what you eat.

It took tracking calories because I would eat till I was full, but then I still needed to eat more.  So you will feel uncomfortable.  Try to still eat nutrient-rich foods because it is better than crap.

Re fat gain, the nutritionist told me that when you are training aerobically so much, you will gain muscle and not fat.  She was right.

Regrets:  be sure you want to gain weight.  That muscle may not result in performance gains and is hard to get back off once you have it on.

Edit to add:  here is a link for detailed target macronutrient distribution specifically for endurance athletes.  it is from the american dietetic association.  http://www.eatright.org/Public/content.aspx?id=7085

Edited by dlb3830 2010-07-09 1:22 PM
2010-07-09 2:12 PM
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Subject: RE: Tri'ing for Weight Gain
blairrob - 2010-07-09 12:42 PM You are going to have to include a good dose of big weight low rep weight training and eat lots.


I'm going to guess you haven't historically been a lifter, and I recommend you avoid 'high weight/ low rep' training--you'll hurt yourself about two or three weeks in right when you start to think you're really making gains.  Find some moderate weights that you can lift ten, twelve, or fifteen times and hit them twice a week.  Do two or three sets with them.  Avoid lifting anything over your head unless it's pretty light--you definitely don't want to mess up your shoulder.  A workout including pushups, curls, a few 'row' type exercises, some crunches and some light weight squatting (I mean, like, holding a ten lb dumbbell in each hand) will probably start to yield the results you're looking for in about five or six weeks.  Like any other training, consistency is the key and early on moderation is the better part of valor.  Good luck!

I wouldn't get the whey protein or anything like that--I'd just be sure to eat inside of an hour after you lift during the window that your body is more receptive to the calories. 

-laugher (also a skinny guy who has wanted to 'bulk up' in the past)
2010-07-09 11:05 PM
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Subject: RE: Tri'ing for Weight Gain
its going to be hard to gain weight while tri'ing just the sheer amount of cardio really makes it hard.
try a weight gainer. May help. 
2010-07-10 12:27 AM
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Subject: RE: Tri'ing for Weight Gain
laughingman - 2010-07-09 4:12 PM
blairrob - 2010-07-09 12:42 PM You are going to have to include a good dose of big weight low rep weight training and eat lots.


I'm going to guess you haven't historically been a lifter, and I recommend you avoid 'high weight/ low rep' training--you'll hurt yourself about two or three weeks in right when you start to think you're really making gains.  Find some moderate weights that you can lift ten, twelve, or fifteen times and hit them twice a week.  Do two or three sets with them.  Avoid lifting anything over your head unless it's pretty light--you definitely don't want to mess up your shoulder.  A workout including pushups, curls, a few 'row' type exercises, some crunches and some light weight squatting (I mean, like, holding a ten lb dumbbell in each hand) will probably start to yield the results you're looking for in about five or six weeks.  Like any other training, consistency is the key and early on moderation is the better part of valor.  Good luck!

I wouldn't get the whey protein or anything like that--I'd just be sure to eat inside of an hour after you lift during the window that your body is more receptive to the calories. 

-laugher (also a skinny guy who has wanted to 'bulk up' in the past)


As to my Palmares, unfortunately my history is quite long (48 years now), my weight lifting history 'bout half that. Started in college as a skinny kid forced by the varsity hockey coach to bulk up.

I would agree that starting any program for any sport with maximal effort is silly, but I assumed the poster is aware of that. My suggestions are for adding body weight to one who is already working out with good all round fitness, but still requires you to work up to the weight and number of sets, and down to the number of reps....  

For muscle volume, lift 8-12 times, preferably using free weights, lifting to muscle failure. Do a very light set first, however, to warm up. Most body builders will do 3-5 sets however there is some recent evidence that additional sets are not beneficial. I do 3 sets including the light warm up.

Eat within 30 minutes of your workout to maximize your gains and repair muscle fibers and include protein on that meal.

If you are serious about this buy a good weightlifting guide and follow it, including the nutritional guidelines as they are key. When I first started lifting I did start too hard and missed  half a dozen games of a very short hockey season because I couldn't stand up straight, so step into it slowly and intelligently. This will probably not make you a faster triathlete and will probably make you slower, but obviously has structural benefits to the body and perhaps to the mind as well. 

 
ETA- I agree with Xuracing- gaining weight will be tough for an active triathlete, particularly one with a quick metabolism.

As well, I agree with Laughers comment regarding overhead lifting- as frequent swimmers we already put a lot of stress on our sockets and shoulder impingement syndrome is also called swimmers shoulder for a reason.  

Edited by blairrob 2010-07-10 12:41 AM


2010-07-10 10:17 AM
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Subject: RE: Tri'ing for Weight Gain
D'oh.  I hadn't meant to suggest that blairrob hadn't historically been a lifter; I meant the OP...
2010-07-10 11:18 AM
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Subject: RE: Tri'ing for Weight Gain
laughingman - 2010-07-10 12:17 PM D'oh.  I hadn't meant to suggest that blairrob hadn't historically been a lifter; I meant the OP...


    D'oh  x2- I'll cut down on the 3 beer 2:30 am posts Embarassed

       (but check out the spelling/ grammar- not bad for 2:30 in the am[eh?])   
2010-07-10 12:43 PM
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Subject: RE: Tri'ing for Weight Gain
IrishLadinTexas - 2010-07-09 11:31 AM So I've seen quite few threads about racing and weight lose here on the forums and it seems to be quite the popular topic but I was curious is anybody coming at it from the opposite angle?

I'm a 29 yo guy, 5'11", 154 lb and would much prefer to gain some weight (preferably muscle not fat).  I realize that triathlon training is basically pure aerobic exercise on a very high scale so it's more conducive to weight lose then gain but is there anyone out there trying to pile it on a little like myself?  If so, how are you going about it?  Eating more?   Working the couch?


It is going to be counterproductive to muscle mass gains due to the heavy calorie burn - especially if you historically have been thin.   If you want to get big, life weights and do sprint intervals. 

Check out the guys that run the 100 and 200mm races in the olympics - they are well built with lots of muscle.  Now check out pro runners and cyclists - they are basically skeletons with quads.    

Edited by tkbslc 2010-07-10 12:44 PM
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