> 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!
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
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
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!!!