Weight Loss Plateau / Winter Training

[944fan]

Over the last while I have been losing weight. So far 2.5 stone. I have another 2 stone (at least) to go but I have hit a plateau and can't seem to shift anymore. I have been training for and competing in Triathlons and want to continue to do this.

I don't want faddy diets as I am pretty happy with my nutrition. I use MFP and weigh my portions. Daily food is usually made up of Porrdige/Wheatabix/Poached Egss for Breakfast, Raw Veg / Fruit / Mixed Nuts for snacks, sandwich with lean meat / tuna or salads for lunch. Dinner made up up lean protein, lots of veg, brown rice / pasta. Occasionally potatoes. One blow-out day a week with some wine.

I currently swim 3 days per week (approx 6000m weekly total), ride my bike to work 2-3 days (13 mile round trip), long ride at the weekend, or medium distance tempo. Maybe run once twice a week. Two weights workouts per week.

Any suggestions on what to change? Was thinking of maybe adding some interval training for running and on the turbo trainer and maybe upping my weights routine to 3 longer sessions?

I want to maintain the level of swimming but happy to change everything else. My swim technique is improving and I have some specific targets to meet there. I am happy to cut down on the cycling/running though. Especially as the darkness and weather is drawing in. The biggest gains in cycling and running are going to be made by losing weight.

Would like to lose 2 stone by the end of the year. That then gives me a few months to get my fitness up ahead of my first races in the late spring / early summer.

[ewenm]

Traditionally winter training is where you increase the volume and maintain (or sometimes reduce) the intensity. I'd say maintain the swimming but ride and/or run more - should help you both improve those events and lose more weight. It sounds like you've got a good structure and targets in your swim training - do you have the same in your cycling and running training? If not, perhaps finding a coach to help set some appropriate structure and targets in those would help.

I work with a decent triathlete and he usually trains in at least 2 sports per day. Good luck with the winter motivation

[LordGrover]

Have you been at this volume of training for a long time? Maybe a complete break for a week will help?

[944fan]

Cheers chaps

LordGrover - No I have been building up to this level for a while. I had a slow week a month back where I just did one swim session and a couple of gentle rides.

Ewenm - I have been working with a coach on my swim who is correcting my technique and giving me the workouts and targets. My cycle and run training is completely sporadic. The coach is a triathlete and former GB Age grouper so I think I should possibly book a couple of sessions with him to focus on running and cycling and get a structured training plan.

I usually train in the mornings and evenings are free so perhaps I will add some runs in there too.

[ewenm]

944fan said:

I have been working with a coach on my swim who is correcting my technique and giving me the workouts and targets. My cycle and run training is completely sporadic. The coach is a triathlete and former GB Age grouper so I think I should possibly book a couple of sessions with him to focus on running and cycling and get a structured training plan.

Sounds like a good plan. He should be able to advise on how to train most effectively within the constraints of your performance and weight targets and your time available.