Your Ideal Cycling Weight 8 Weeks Advanced

Author

Hunter Allen & Peaks Coaching Group

All plans by this Coach

Length

8 Weeks

Typical Week

6 Bike, 2 Other, 2 Custom

Longest Workout

4:30 hrs

Plan Specs

cycling road cycling advanced weightloss power based tss based

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Summary

Includes Structured Workouts

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Your Ideal Cycling Weight 8 Weeks Advanced 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 12:45-15:40 hours per week (excluding Rest Weeks). You will need to be able to devote between 3:15-7:30 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

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 12:08

Back to Plan Details

Sample Day 1

2:00:00
104.6TSS
ENDURANCE Ride (2:00) 10' CD

WU: 15 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: 10 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 1

2:00:00
WELCOME!!

Welcome to your advanced "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 advanced cyclist with 9 to 14 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!


WU: 15 minutes with watts at L2 Endurance (56-75% FTP, 69-83% HR, 2 RPE)

MS: 1-2 hours- Just easy and cruising with watts at L2 Endurance (56-75% FTP, 69-83% HR, 2-3 RPE)

CD: 10 minutes with watts at L1 Active Recovery (55% FTP, 65% HR, 2 RPE)

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

2:00:00
104.6TSS
ENDURANCE Ride (2:00) 10' CD

WU: 15 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.
----------
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.
---------
CD: 10 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 4

1:15:00
89.8TSS
VO2 1 x 3 & TEMPO 1 x 45 with FTP Bursts 15 x :20 (1:15) 10' CD

WU: 15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3)
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MS: After you are warmed up, do (1) 3 minute effort all out to get the carbon out of the legs with watts at VO2 (Power Z5, HR Z5, RPE 6-7) and then 2 minutes easy with watts at L2 Endurance (Power Z2, HR Z2, RPE 2-3).
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MS: Then do 45 minutes at L3 Tempo (Power Z3, HR Z3, RPE 3-4), NOT race pace, but a notch below uncomfortable, but do-able. Within this 30 minutes, do 10 bursts to Threshold (Power Z4, HR Z4, RPE 4-5 and hold there for 20 seconds, then recover to previous pace.
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CD: for at least 10 minutes with watts at L1 Active Recovery (Power Z1, HR Z21, RPE <2) .
Predicted TSS/IF= 65, .81

Sample Day 5

1:40:00
118TSS
Fast Pedals TEMPO 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. If you can't do the full 15 minutes effort, then reduce to (3) x 10 minutes in order to get in the same amount of work.
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CD: 10 minutes with watts at L1 Active Recovery (Power Z1, HR Z21, RPE <2) .

Sample Day 6

3:40:00
224.1TSS
ENDURANCE/TEMPO Ride (3:40)

WU: 15 minutes of 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: 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.

Ride for the prescribed time 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) and stretching!

Your Ideal Cycling Weight 8 Weeks Advanced

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