This is a response to a clients question that I felt was worth sharing as it is something that pops up over and over again in the world of Tri training and weight/fat loss. My responses are in BOLD.
Athlete “I'd really like to get a handle on these little plateau's that I've had. In the 10 weeks so far, we've had two at 107kgs and 104kgs.
Scott Tindal As much as I would like to guarantee a steady drop in weight that is linear, it just does not happen that way.
Athlete “Is this an expected thing to happen? Is it a case of me not being patient? Do we know why it happens and is there anything that can be done?”
ST “It is expected to happen. The first thing is that TRI training is not a linear progression - ie it goes up and down in volume and intensity daily and weekly so establishing what is the minimum amount of kcal to provide you with to maintain a kcal deficit whilst providing you with enough fuel to perform is extremely difficult. If it was a weights training program where I knew you lifted on certain days and you did Cardio on other days for set amounts each week at a given intensity then it is easy to work out what you require. In Tri it is just not the case. so we adjust based on previous weeks intake, bodyweight recorded, the current week's volume and intensity. I use principles to establish what you require based on the Z score and duration. It works 90% of the time yet sometimes blips occur. Factor in sometimes you may not nail it down to the calorie and also have some trips away and you begin to see why it does not always end up being spot on.”
Athlete. Honestly, I've felt good in these 10 weeks and I've felt confident in what we are doing (which is a big thing for me) and I feel like I'll finally get below that 100 and eventually to that low/mid 80s that I really want. But the hardest times have been these few weeks of stagnation. Mentally hard to get my head around the fact I'm doing the same thing for no results and then after doing the same thing again, I'll drop a kilo.
ST “I know it is hard mate, the biggest thing is that you are putting in place a process and habits to create the long term adjustment required to get the weight off. Viewing this as the habits for life rather than just the 80kg target is far more beneficial in the long term. adjusting portion sizes, food choice and knowing when to "go for it" is really important to understand for longevity.”
“You will smash the 100 barrier and go beyond. Be patient. You didn't get to the weight you were at overnight and likewise to lose it will take a bit of time, too.”
Hope that helps.