So yesterday I did the 1st King of the Hill duathalon here. All of my training for this was wrapped up in the following:

20 mile round trip commutes with the outbound leg including a 6 mile singletrack/technical mountain bike course I do (and the location of the race) on the way to work. 5x a week

Two off days

1 50k tempo ride for fun on my FG road bike.

Running included(s):
8 miles morning mileage and 3x a week 5k sprint/tempo runs of around 7 minute miles

with this training regiment+vegetarian (I DO eat meat once every 10-15 weeks as a treat - usually a barbeque'd burger since they're my only weakness) I lost 72 lbs. I've driven my car 0 miles in the last 3 months and I know I've saved money even though I bought 2 bikes for myself and just ordered my wife her first SS flat bar road bike (working as a part time wrench for LBS on the side).

I did a 3 mile offroad run+12 mile MB race with an obstacle course in 1:43:13.


All this as nothing more than a commuter who's rededicated himself to being physically active.

Good job!