30 Day Shred

Author

Graham Dawson

All plans by this Coach

Length

6 Weeks

Typical Week

4 Bike

Longest Workout

1:15 hrs

Plan Specs

cycling road cycling beginner intermediate advanced weightloss power based tss based strength

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Summary

Includes Structured Workouts

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


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This is a 6 week weight loss plan.

The plan is all about losing weight safely over a safe period of time.

The plan looks to target your tempo and sweet spot zones or between 70%-105% of your FTP.

This will help to speed up weight loss, improve endurance and get your body to learn to recover quickly.

For this plan to work you MUST restrict your calorie count so that you have a CALORIE DEFICIT at the end of the week. That means making sure that you have expended more calories than you take in.

You must have a method of measuring this so I would recommend using tools that count your calories when training/moving and also what calories are going into your system. There are plenty of tools that you can use for this, but ill leave it up to you as to what to use. If you want more help with this join our Facebook group where we can help you further: The Cycle Gym VIP Group.

For me, what works well is intermittent fasting. I fast between 10pm and 10am. 12 hours of not eating and 6-8 of that is sleeping so it minimises the amount of time that you are actually awake without any calories.

Calories include milky teas and coffees in the morning btw!

My morning looks like this:

7:30 black coffee
10/10:30 2 boiled eggs

sometime between 12 and 2 lunch - could be anything really, sandwich, pasta, rice dish, leftovers etc.

dinner - protein heavy - 50% protein, 20% carbs, 30% fibre

Everyone is different so don't take my method as gospel. You must find a plan that works for you and your daily life.

Make sure water and hydration is at the centre of this plan and you should enter each training session hydrated. Increase your water intake after each session as the higher zones will dehydrate you more than usual, especially if you train indoors.

2L a day will help. Try to reduce caffeine intake. 1 or 2 coffees/teas a day

If you want to join a group of people that are doing the same plan and looking to achieve the same results then head to our facebook page: THE CYCLE GYM VIP GROUP and request to join.

The most important thing is to do this safely. If you have ANY questions then please join the facebook group and ask.

Good Luck and Enjoy!

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:21

Graham Dawson

The Cycle Gym

Level 2 #BritishCycling Road and TT Coach. Owner of multiple cycle gyms in the UK. Download 5 free training sessions. https://wp.me/P7Pwn9-hu

Back to Plan Details

Sample Day 1

0:45:00
52.4TSS
2:3 - Strength - Beginner - No Ifs, Ands, or Buts

Sample Day 2

0:55:00
53.8TSS
3:2 - Strength - An Arm and a Leg

This is all about breaking others on hills!

We want to fatigue you first with the 3 minute efforts, then when you might be breathing hard, we want you to go beyond your limit and break on the hill.

This is a good leg buster but will pay dividends out on the road.

Keep cadence to 90rpm and work on your breathing in the recovery periods.

Sample Day 4

0:58:00
68.1TSS
3:2 - Strength - Easy As Pie

This is all about developing your endurance at the higher end of your threshold and prolonging it. Cadence is to be about 90rpm throughout, even in the harder gear.

We want to do the first half in a relatively hard gear and then start the first effort of the second sets in a hard gear but come into an easier gear each minute.

When changing gear, accelerate a little to maintain the cadence at about 90-95rpm.

Sample Day 6

150TSS
HILLY ROUTE ONLINE OR LONGER DISTANCE OUTDOORS

Sample Day 8

0:45:00
61.7TSS
3:2 - Strength - Middle - There's No I in Team

Sample Day 9

0:58:00
68.1TSS
3:2 - Strength - Easy As Pie

This is all about developing your endurance at the higher end of your threshold and prolonging it. Cadence is to be about 90rpm throughout, even in the harder gear.

We want to do the first half in a relatively hard gear and then start the first effort of the second sets in a hard gear but come into an easier gear each minute.

When changing gear, accelerate a little to maintain the cadence at about 90-95rpm.

Sample Day 11

1:03:00
70.2TSS
3:2 - Strength - Under Your Nose

This session is all about pushing up your FTP.

Don't worry if you can't do all of the sets. We want you to go until fatigue.

This is a tough session so if you need more time to recover after the first half of the session then pause the workout and continue to get your breath back. However we want you to recover as quickly as possible so you need to get in as much clean oxygen as you can and flush out the toxins such as CO2 and lactic acid as quickly as possible.

Stay seated in the efforts and pedal between 90-95rpm. If your legs do go ahead of you, use 1 harder gear or a gear that brings the cadence down to 90 to get a solid resistance through the gears.

30 Day Shred

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