Weight Loss and Mountain Bike Base Training Plan

Author

Lynda Wallenfels

All plans by this Coach

Length

12 Weeks

Typical Week

6 Bike, 8 Other, 4 Strength

Longest Workout

4:00 hrs

Plan Specs

cycling mountain biking beginner intermediate advanced masters weightloss power based hr based pace based tss based base period

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Our tried and tested LW Coaching Weight Loss and Mountain Bike Base Training Plan has been updated with TrainingPeaks structured workouts to make the most of both indoor and outdoor riding opportunities. For outdoor training, power (watts), TSS and IF targets can be downloaded to your Garmin. For indoor training, download your plan to your favorite Smart Trainer app such as Zwift, Rouvy or Trainer Road.

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.

This plan is paced by power (watts), heart rate and perceived exertion. At a minimum, a heart rate monitor is recommended to follow this training plan. A power meter and smart trainer are optional (and highly advantageous) extras. A power meter or smart trainer is not required to successfully follow this training plan.

Visit our LW Coaching website 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.

Stats

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

Lynda Wallenfels

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

Back to Plan Details

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
36TSS
Easy ride

Easy spin. Comfortably high rpm.

Weight Loss and Mountain Bike Base Training Plan

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