You're managing way better than me! And the PT we both know is pretty much the most knowledgeable source
Things I have found that works- with weight loss and not with riding fitness. I am less cycling fit than I have ever been. This will change when back from Oz- because I have plans for 2019 that begin now.
I'm writing this for myself as much as anyone else.
- Cardio before breakfast. Always helps.
- No long rides/ runs/ anything cardio over 45mins.
- Cardio focus- over/under lactate threshold- I like 5-10km as a target, and try and smash it out as fast as is possible, Red car sprints included. Or when I'm in Regent's Tri-Bar sprints.
- Weights sessions that end with cardio-
Full weight circuit- with rests dropped in favour of Chin ups/ Decline Sit ups/ Deadlifts/ plank/ squats. Then run/ swim for 15-30mins at the end.
Write everything you eat down and don't lie to yourself that an extra snack is not eating.
(this last one is for me- I consistently have poor control when working out of the hospital).
Works pretty well usually.