Here are my physical details: 6'2"ish, 206 lbs (as of this last Tuesday), male, and 29 years old.
After finishing my final long distance running race at the beginning of June, I decided to focus solely on cycling. I would say I average about 20 miles/ride and at least 100 miles/week. Without an extreme elevation gain, more than 1000 over 20 miles, I average 20mph, so that puts me on the bike for at least an hour. Keep in mind, this is an average. Some days, I'll ride 75 miles and be on the bike for 4 hours. Excluding warm up and cool down, my average heart rate is approximately 150 bpm. The past two weeks I started to incorporate at least two rides dedicated to speed work. Typical session is 15min warm-up and then 40 seconds on, 20 seconds recovery, 10 times. Rest 5 minutes and do it again for at least 3 sets. Once a week, I focus on hills, either repeats or long, not as steep climbs.
I lift once a week and focus on high reps and lower weight. As far as exercises go, I primarily focus on my lower body (hammy's, quads, calves) and core. I incorporate some upper body (chest, shoulders and upper back) as well, usually while I let my lower body rest.
Diet: I try and eat more protein that carbs, and not a ton of sweets, but of course, can always eat more healthily overall. However, I never eat fast food, rarely drink soda, including diet, and try and have a salad or veggies with every meal. Alcohol consumption is where I could cut the most calories, but I rarely drink in excess (more than 3 drinks in one sitting). Types of alcohol include beer, wine, and occasionally hard liquor (gin and whiskey).
I was riding 4 days/week consistently in July, had a gnarly crash at the end of July and took three weeks off the bike, but swam and lifted at least 4x/week, and then began hammering again in mid August. My point here is that I've been on riding again fro approximately 5 weeks. Here it is Sept. 13th and I haven't lost any weight and my pants are getting tighter and have to go to one further notch on my belt. I will say, I've most certainly gotten stronger and faster on the bike and my cardiac health is noticeably stronger. I HAVE NO IDEA WHAT TO DO! Should I diet harder? Cross-train more? To be honest, I don't see how I can train harder on the bike, other than longer rides. I need some help!
After finishing my final long distance running race at the beginning of June, I decided to focus solely on cycling. I would say I average about 20 miles/ride and at least 100 miles/week. Without an extreme elevation gain, more than 1000 over 20 miles, I average 20mph, so that puts me on the bike for at least an hour. Keep in mind, this is an average. Some days, I'll ride 75 miles and be on the bike for 4 hours. Excluding warm up and cool down, my average heart rate is approximately 150 bpm. The past two weeks I started to incorporate at least two rides dedicated to speed work. Typical session is 15min warm-up and then 40 seconds on, 20 seconds recovery, 10 times. Rest 5 minutes and do it again for at least 3 sets. Once a week, I focus on hills, either repeats or long, not as steep climbs.
I lift once a week and focus on high reps and lower weight. As far as exercises go, I primarily focus on my lower body (hammy's, quads, calves) and core. I incorporate some upper body (chest, shoulders and upper back) as well, usually while I let my lower body rest.
Diet: I try and eat more protein that carbs, and not a ton of sweets, but of course, can always eat more healthily overall. However, I never eat fast food, rarely drink soda, including diet, and try and have a salad or veggies with every meal. Alcohol consumption is where I could cut the most calories, but I rarely drink in excess (more than 3 drinks in one sitting). Types of alcohol include beer, wine, and occasionally hard liquor (gin and whiskey).
I was riding 4 days/week consistently in July, had a gnarly crash at the end of July and took three weeks off the bike, but swam and lifted at least 4x/week, and then began hammering again in mid August. My point here is that I've been on riding again fro approximately 5 weeks. Here it is Sept. 13th and I haven't lost any weight and my pants are getting tighter and have to go to one further notch on my belt. I will say, I've most certainly gotten stronger and faster on the bike and my cardiac health is noticeably stronger. I HAVE NO IDEA WHAT TO DO! Should I diet harder? Cross-train more? To be honest, I don't see how I can train harder on the bike, other than longer rides. I need some help!
