Weight Loss and Mountain Bike Base Training Plan

Average Weekly Training Hours 12:47
Training Load By Week
Average Weekly Training Hours 12:47
Training Load By Week

Our tried and tested LW Coaching Weight Loss and Mountain Bike Base Training Plan has been updated with TrainingPeaks structured workouts including, exportable files for your Garmin and smart trainer, daily power (watts), TSS and IF guidelines.

This plan is for the cyclist who wants to achieve the double goal of losing weight and building an aerobic base. Once this plan is completed the athlete will be in a perfect position to kick off their best ever race season. Each day has a daily diet goal to check off, a specific training ride and on some days weight loss focused cross training. A little running is in the plan to boost metabolism and hot yoga or Bikram yoga is in the plan to burn off calories.

The bike training part of the plan focuses on building aerobic base with big calorie burning steady continuous type workouts. This plan does not have high intensity sessions due to the weight loss and aerobic base focus.

The goal for this plan is to lose 12lbs in 12 weeks and be ready to take on your best race season ever.

Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.

Sample Day 1
1:00:00
36TSS
DAY #1 Easy Ride

DAY #1: Ride for one hour at a moderate pace.

Read through this Training Intensity Guidelines Doc: http://lwcoaching.com/training-intensity-guidelines/ to learn what easy, moderate, moderate-fast and fast riding should feel like. You will test for heart rate training zones and power training levels (optional for those athletes with the advantage of a power meter) on Saturday.

Sample Day 2
0:35:00
DAY #2 Run and core training

DAY #2: Ideally do this session first thing in the morning and ride later in the day. Running early in the morning will boost your metabolism for the day.

Warm up:
- 5 minutes of running at an easy pace.

Do not run longer if this is your first run in a long time. If you are a regular runner you can add another 5 minutes of running if you have the time to get everything else done today.

Make sure you are wearing good running shoes. If you don't have good running shoes, go to a running store and buy a pair. You will be running more as this plan progresses. Running is a top activity to stimulate weight loss.

If you are unable to run, substitute another cardiovascular activity such as the elliptical machine or rowing.

After the 5 minute warm-up do 30 minutes of core training with a variety of exercises for your hip, abdominal and lower back muscles.

Follow this link for a 30 min routine suggestion: https://lwcoaching.com/30-min-core-stretch-routine-mountain-bike-racers/

Sample Day 2
1:00:00
55.3TSS
DAY #2 Tempo 30'

DAY #2: Warm-up well. Then ride 30 minutes non-stop at a moderate intensity or heart rate zone 2-3 zone or power level 3 on a mostly flat course or indoor trainer. 90 - 100 rpm. Easy spin cool down.

Sample Day 3
2:00:00
101.8TSS
DAY #3 MTB Moderate Ride

DAY #3: Ride off-road, if possible. Snow biking is a great option if you are snowbound! If the weather is too poor to ride outside log 60 minutes on the trainer and a further 60 minutes of another aerobic activity. You can combine several activities to tally up the two hours. Keep the training intensity easy-moderate in power L1-3 or HR zones 1-3.

Sample Day 4
0:35:00
DAY #4 Run and core training

DAY #4: Ideally do this session first thing in the morning and ride later in the day. Running early in the morning will boost your metabolism for the day.

Warm-up:

- 5 five minutes of running at an easy pace.

Do not run longer if this is your first run in a long time. If you are a regular runner you can add another 5 minutes of running if you have the time to get everything else done today.

If you are unable to run, substitute another cardiovascular activity such as elliptical machine or rowing.

Make sure you are wearing good running shoes. If you don't have good running shoes go to a running store and buy a pair. You will be running more as this plan progresses. Running is a top activity to stimulate weight loss.

Main-set:

After the warm-up do 30 minutes of a variety of exercises for your hip, abdominal and lower back muscles. Examples are bridging, pillar exercises, crunches, back extensions, Pilates.

Follow this link for exercise suggestions: Core Training for Mountain Bikers http://lwcoaching.com/core-strength-for-mountain-bikers/

Sample Day 4
1:00:00
55.3TSS
DAY #4 Tempo 30'

DAY #4: Warm-up well. Then ride 30 minutes non-stop at a moderate intensity or heart rate zone 2-3 zone or power level 3 on a mostly flat course. 90 - 100 rpm. Easy spin cool down.

Sample Day 5
1:00:00
Yoga

Yoga. Take a class or follow a video. Take it real easy in yoga today so you arrive at the test tomorrow fresh with no soreness. Next week try to find a Bikram Yoga class: http://en.wikipedia.org/wiki/Bikram_Yoga to attend. Bikram Yoga is great for weight loss.

Lynda Wallenfels
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LW Coaching

Mountain Bike Coaching, Consulting and Mountain Bike Training Plans. We are mountain bikers and specialize in mountain biking.

Browse our LWCoaching.com website and give our LW Coaching mountain bike training plan finder App a try https://lwcoaching.com/mtb-training-plans/planfinder/ to see which mountain bike training plan stack fits your goals.

Personal coaching, pre-built mountain bike training plans, telephone consultations. See www.lwcoaching.com or contact lynda@lwcoaching.com