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17500 calories in 5 pounds (of actual fat) 20 days til race day, not including the race itself
Would require a deficit below maintenance of approx 875 calories a day = not safely achievable for a runner training hard.
I deliberately lost 5kgs earlier this year in the off season and at a 500 calorie a day deficit I noticed a negative impact on my running, I also got a virus after 2 weeks of it, so calories went up to a more sustainable 250-300 calories a day deficit.
250 calorie deficit per day and no more in my view (and ideally not when training hard!). Agree with LMH that this is 1-2 pounds, not 5.
Agree 5 pounds is prob too much before the race normally but I’ve got all that fluid retention from eating a lot of rubbish so that’s a free few pounds! It’s a 6 hour race, not sure if I’m going for marathon or 50km. Will only do a short taper as it’s not my main race just one where I want to go for it,
“Want to go for it” implies hard effort so calorie reduction should be minimal
I’d just return to normal eating, allow fluid levels to naturally level out then look at the extra pounds after the race as you obviously want to race strong and well
The thread for people who aren't "fat", but need to lose a few pounds to be at their racing best.
Criteria for entry: - You must "look slim" and, if you say you want to lose weight to a "normal" member of the public, are greeted with the response "Why the f*ck do you need to lose weight?". - You do not have a large amount to lose, but need to lose a small amount to get to "ideal racing weight". - Typically, you will train heavily so food intake will need to match training levels. - Fad diets (e.g. the eating 20 kumquats before dawn and starving for the rest of the day diet) is not allowed. - Once your BMI reaches 18.5, you will be banned from losing any more weight. Equally, if you have more than a stone or so to lose, you may get better results from some of the other dieting threads. We'll probably only lose 0.5lbs to 1lb a week at best here
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I Will Not Overeat Today.
May 2025