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Your Ideal Cycling Weight 8 Weeks Beginner/Intermediate

Includes Structured Workouts

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Author

Hunter Allen & Peaks Coaching Group

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Length

8 Weeks

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description



YOUR SHORTCUT TO FAST Peaks Coaching Group

Your Ideal Cycling Weight 8 Weeks Beginner/Intermediate is an 8 week plan designed for the Cyclist or Triathlete who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train 11:20-14:40 hours per week (excluding Rest Weeks). You will need to be able to devote devote between 3-7:30 hours to training on your weekends.

This plan is designed for the Athlete who is focused on obtaining their ideal cycling weight through smart training and nutrition. This plan will put you on that path using optimized training, ramping up your metabolism for optimal fat burning, reducing your overall body fat percentage and improving your fitness.

Get your plan now and reach your ideal weight sooner than you thought possible!

Designed and written by Hunter Allen, former pro cyclist, co-Founder of Training Peaks and WKO, co-author of Training and Racing with a Power Meter and Cutting-Edge Cycling and Founder and CEO of Peaks Coaching Group. The Workouts included in these pioneering and ruthlessly vetted Training Plans are the same Workouts that Hunter uses with his own Clients. Battle tested and podium approved.

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Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex6
11:11 hrs 4:30 hrs
Customx2
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
11:11 hrs 4:30 hrs
Custom
—— ——

Training Load By Week


Hunter Allen

Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

We have many service levels that we offer. Please see detailed descriptions on www.peakscoachinggroup.com We also consulting and provide custom coaching weekends.

Sample Day 1

1:30:00
WELCOME!!

Welcome to your beginner/intermediate "Your Ideal Cycling Weight" 8 week plan!! This plan is made for cyclist that is focused on obtaining their ideal cycling weight through smart training and nutrition. This plan will put you on the path to smart training, in order to ramp up your metabolism for optimal fat burning, reduce your overall body fat percentage and improve your fitness. This plan is for the beginner to intermediate cyclist with 6 to 12 hours a week to train. Don't worry if you have a little less time than that, you'll be able to adjust easily with my guidance tips at the beginning of each week.
This plan has been built with wattage, heart rate and rate of perceived exertion(RPE) guidelines. I suggest you have a quick look at the attached document describing the different training zones. (Click the paper clip in the upper right hand corner in this quick view in order to download it.) Whichever zones you use, you should be able to easily and quickly understand what each workout means. Attached to this day is also a workout guideline with some explanations of the workouts to help you quickly understand the key training terms. One thing is critical to the success of this plan and that is to make sure you are also embarking on a smart diet plan. These workouts are challenging and you'll need to be fueled properly for them, but it is a fine balance of too much fuel and not enough. Be patient with yourself in the first couple of weeks and make sure you take extra food with you on your rides in case you need it. Do your best and you'll make your fitness and ideal cycling weight goal in short time!

Sample Day 1

2:00:00
104.6TSS
ENDURANCE Ride (2:00)

WU: 10-20 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1 minute fast pedals to wake up legs.
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MS1: Endurance ride. Set a pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain.
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CD: 5-15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 2

1:15:00
84TSS
SST 1 x 60 (1:15) 10' WU 5' CD

WU: 10 minutes working into your Endurance (Power Z2, HR Z2, RPE 2-3). Then complete 3 sets of 1-minute fast pedals with a 1-minute rest in between to open up legs.
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MS1: We’re building endurance today! Once warmed up, ride in During the ride, complete one 60-minute SST (Sweet Spot) (Power Z3.5, Heart Rate Z3.5, RPE 4) effort. Terrain mostly flat. Cadence of 85-95 rpm. Smooth pedaling.
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CD: 5 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 3

1:30:00
78.1TSS
ENDURANCE Ride (1:30) 10' CD

WU: (WARM-UP)- Start your ride for 15 minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3). Complete 3 x 1 minute Fast Pedals to wake up the legs during your ramp up.
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MS:(MAIN-SET) Just easy and cruising at ENDURANCE (Power Z2, HR Z2, RPE 2-3)
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CD:(COOL-DOWN) 15 minutes with effort at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

Sample Day 4

1:10:00
69.1TSS
TEMPO 1 x 30 with FTP Bursts 10 x :20 (1:10)

WU: 15 minutes steady and smooth, getting the legs working into ENDURANCE (Power Z2, HR Z2, RPE 2-3). Complete 3 x 1 minute Fast Pedals to wake up the legs during your ramp up.
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MS: 10 minutes at ENDURANCE (Power Z2, HR Z2, RPE 2-3). Do 30 minutes at TEMPO (Power Z3, HR Z3, RPE 3-4) . Within this 30 minutes, do 10 bursts to FTP (Functional Threshold Power)/LT (Lactate Threshold) (Power Z4, HR Z4, RPE 4-5 and hold there for 20 seconds, then recover to the previous Tempo pace.

Ride the balance of the prescribed time at ENDURANCE (Power Z2, HR Z2, RPE 2-3)
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CD: 15 minutes at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

Stoking the fire within!!!!!! You'll be burning fat calories like crazy for 3-4 hours after this ride.

Sample Day 5

1:40:00
118TSS
TEMPO Fast Pedals 10 x :60, ENDURANCE 1 x 15 & Sub LT 2 x 15 (1:40) 10' CD

WU: 10 minutes with watts at L2 Endurance (Power Z2, HR Z2, RPE 2-3).
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MS: Do 10 fast pedals for 1 minute each with watts at L3 Tempo (Power Z3, HR Z3, RPE 3-4). Cadence over 100rpm, rest one minute between each with watts at L2 Endurance (Power Z2, HR Z2, RPE 2-3).
Ride 15 minutes at Endurance (Power Z2, HR Z2, RPE 2-3).
Also get in 2 x15 with with watts at L4 Threshold (Power Z4, HR Z4, RPE 4-5). REST for 5 minutes between each.
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CD: 10 minutes with watts at L1 Active Recovery (Power Z1, HR Z21, RPE <2) .

Sample Day 6

3:30:00
213.4TSS
ENDURANCE/TEMPO Ride (3:30)

WU: 15 minutes of getting the legs going at ENDURANCE (Power Z2, HR Z2, RPE 2-3). Complete 3 x 1 minute Fast Pedals to wake up the legs during your ramp up.
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MS: The goal today is to extend your mileage a bit and build your 'engine'. You need to improve your aerobic capacity and getting in some solid endurance/tempo miles will do that.

This is an ENDURANCE/TEMPO ride today.

A solid 3.5 hours of riding today at ENDURANCE (Power Z2, HR Z2, RPE 2-3)/TEMPO (Power Z3, HR Z3, RPE 3-4). Try not to spend much time over 85%, but if you have to go over on a hill or something, that's fine. Keep cadence in the 90-95rpm range.
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CD: 15 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2) before you get home and make that recovery shake. Stretching after the ride also.

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