Need help to gain some weight & train

Need help to gain some weight & train

Post by 2frwto.. » Fri, 17 Jan 1992 06:07:24


Hi.  I'm in search of a little advice...

I'm 21, I just started getting into endurance training and triathlons last
summer and I'm starting to set up my training regimen for the spring.

I have a very slim build and I'd like to put on a little weight, especially
in the upper body (i.e. build a little muscle.)  I plan to take a physical
conditioning class this spring to do some weightlifting.

I'd appreciate any recommendations on what a good balance of training would be,
mixing weights with endurance training, what types of weight work I should
do, and what kind of diet I should have for putting on a few pounds.  Nothing
fancy, please, just normal food.... what should I eat a lot of, and what should
I stay away from.

Thanks for any replies!
Shan

 
 
 

Need help to gain some weight & train

Post by ara.. » Sat, 18 Jan 1992 01:09:56

Quote:

> Hi.  I'm in search of a little advice...

> I'm 21, I just started getting into endurance training and triathlons last
> summer and I'm starting to set up my training regimen for the spring.

> I have a very slim build and I'd like to put on a little weight, especially
> in the upper body (i.e. build a little muscle.)  I plan to take a physical
> conditioning class this spring to do some weightlifting.

> I'd appreciate any recommendations on what a good balance of training would be,
> mixing weights with endurance training, what types of weight work I should
> do, and what kind of diet I should have for putting on a few pounds.  Nothing
> fancy, please, just normal food.... what should I eat a lot of, and what should
> I stay away from.

> Thanks for any replies!
> Shan

Shan,

This is my 4th year as a triathlete.  You have just asked (from my point of
view anyway) the million dollar question.  I highly recommend the following to
you (from my own experiences):

   1) Do not try to put on pounds because you are thin.  Rather, train and eat
properly and let your body find its own weight.  Most likely you will put on
weight as muscles develop.  I also am of a very slim build (160 lbs, 6'1").  It
would be foolish to try to list sufficient nutritional advice in this system.
It would take a while, and plus I don't think that what works for one person
works for another as far as diet is concerned.  Generally yes, but specifically
no.  I eat a diet very low in fat (10-20% of calories from fat).  Slim people
can go up to about 30%, but that is too high for me.  I gain fat if I go that
high.

   2)  Weights/nautilus - YES!!!  Not only to strengthen, but to avoid injury,
and just look better.  PLus you can whale on hills!!!

   3)  If you are strong in one sport, do not neglect the others.  Try to
balance the TIME spent in each sport per week, with a little extra for the
bike.  My program now calls for about 3 hrs swim, 4 bike, and about 2 1/2 run.
It will eventually go up to 4 1/2 S, 6 1/2 bike, and about 4 run.  I am by far
strongest on the bike and have to really push myself to train in the swim and
run.  

   4)  Eat high CARBOS and moderate protein.  Avoid like the plaque protein
supplement drinks.  I do not think that the body can handle such a dose of
protein in one intake.  I don't know your knowledge level of nutrition
(sports), but there is a major distinction in my book in high carbo low fat
foods and just plain high fat foods.  Food I consume in extreme moderation are
pizza, heavy pastas (lasagna e.g.), mayonaise, salad dressings, butters,
cheeses.  WHile a 20-30 % calories from fat is OK, higher definitely hurts
performance.  Too low fat will also hurt, as you lose endurance.  Carboes burn
fast, but fat burns slowly.  

   5)  Rest and lots of fluids.  Take a day off here and there (once per week
is highly recommended!!!).  

   6)  Watch your waking heart rate and for symptoms of overtraining.

   7)  Buy a triathlon book (Scott Tinley's is excellent!!!)

   8)  Most of all - HAVE FUN.  That is what it is all about!!!

Rolf Arands


 
 
 

Need help to gain some weight & train

Post by Larry Chapm » Sun, 19 Jan 1992 01:19:33

Quote:
> Hi.  I'm in search of a little advice...

> I'm 21, I just started getting into endurance training and triathlons last
> summer and I'm starting to set up my training regimen for the spring.

> I have a very slim build and I'd like to put on a little weight, especially
> in the upper body (i.e. build a little muscle.)  I plan to take a physical
> conditioning class this spring to do some weightlifting.

My first question is - why?  I don't view having a slight build to be
a problem in endurance sports.  I think weight training is a good off
season pursuit to keep you body "balanced" after a summer of swim/bike/run
that will leave certain areas "weak".  Also weight training is a good
way to strengthen tendons etc. to help avoid injury.

Triathlon specific "strength" can be gained by sprinting/climbing on the
bike, running hills, swimming with paddles etc.

Quote:

> I'd appreciate any recommendations on what a good balance of training
> would be,
> mixing weights with endurance training, what types of weight work I should
> do, and what kind of diet I should have for putting on a few pounds.

My weight training regimen:

  * 2-3 times per week during my "off" season.  Each session is 45-60 minutes.
  * I use a mixture of free weights and machines.
  * I do 3 sets of 12-15 reps (25-35 reps on legs).
  * I try and lift once (lightly) during the competitive season.  This seems
    to be enough so I don't lose the strength nearly as fast.

Quote:
>  Nothing
> fancy, please, just normal food.... what should I eat a lot of, and what
> should
> I stay away from.

Easy --  Lots of complex carbohydrates (pasta, potatoes, etc.).
         Not much fat (cheese, butter, bacon etc.)

-- LSC