I’m a heavy runner/cyclist @ 245 pounds & 6’-5” tall & would like to improve my 5k time & cycle faster?

Question:I have recently added cycling to my training and have dropped my 5k time from around 25min to around 22min but I weight the same. I have tried to lost weight but nothing seems to work. I’ve tried dieting, but every diet I try makes me feel sick and lit headed, or weak. My goal is to get my weight down to around 215 pounds or less if possible and drop my 5k time to under 20min. and to be able to cycle longer at faster pace 20+ mph. I currently play b-ball for 45min 4-5 times a week and run around 12 miles and/or cycle around 60 miles a week. Any help you can provide would be greatly appreciated.

Thanks,
Live strong & ride hard.

Answers:

Women's TDF?

You and I are roughly the same size and over the past year I dropped 22 lbs strictly doing cycling. I ate reasonably, but was definitely not on a diet. At 60 mile/wk you're not spending enough time on the bike to lose weight. You need to be riding about 150 miles/wk to do that.

The only way I could find the time to get that number of miles in was to start riding my bike to work 3 days a week, which was 36 miles round trip each day, plus one weekend ride of about 35-40 miles; more if I was training.

If you live too far from work to ride from home, find someplace closer that you can drive to, park your car, then ride from there. You'll get faster if you practice interval training and mix in some climbing on your rides. You'll also get faster as you drop weight. Dropping 20 lbs resulted in another 5 MPH for me.

Good luck dude - there's no easy way to lost weight.

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Info on respoking a bike wheel?

Cut the carbs and do intervals on your rides and runs.

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