Weight Loss While Training

As a triathlete, I haul my body weight between the swim, bike and run segments. According to Joe Friel's TrainingBible blog, running heavy does cost time.

He writes, "One extra pound (0.45kg) costs about 2 seconds per mile running and takes roughly 3 watts to get it up a hill on a bike."

If I want to be faster at my next race should I reduce the fat in my diet, or carbs? Eat less or train more? Read his entire post for more information on how weight loss affects performance and training.