Cycling - Lose 6 pounds with One Simple Trick

Author

Matti Rowe

All plans by this Coach

Length

6 Weeks

Typical Week

3 Other, 5 Bike, 1 Strength

Longest Workout

2:20 hrs

Plan Specs

cycling road cycling beginner weightloss power based

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Summary

Do you train your brains out but still can’t shed those last few pounds you need to win that bet with your buddy up the local hill climb?  Have you tried eating rice cakes and only carrots for a few days in a row only to find yourself at the bottom of a pint of 🍨at 11 pm? 🤪


We’ve been there, and we can help! 💪


Summit Endurance Academy’s lose 6 pounds with One Simple Trick training plan will have you flying uphill like Contador. The training plan lays out a framework for weight loss with 6 Rules that will melt those last 6 pounds off your skeleton just in time to bring the pain when the gun goes off!


🔥This plan is a buffet of value! 🔥:



  • A Case Study in Weight Loss - The Story of Fatty Matti!!

  • 27-page fat-loss guide!

  • Structured workouts so you can do it all from the comfort of Zwift!

  • Mobility workouts! - Touch your toes again and torch lower back pain!

  • Mental training! - Never be a Debbie Downer again!

  • Hilarious self-effacing stories!

  • Macro recommendations

  • More time with your family and friends - get more by training less!

  • And More!


  • You make think you're just buying a plan, but when you buy with Summit Endurance Academy you're buying into a community. Our Instagram feed is hilarious and our preferred font is pink. We send out premium content through our Newsletter. We put on events with fermented beverages. We win races in jorts.


    Questions?


    Losing 6 pounds can be intimidating. Hit me up directly with any questions you have: matti@summitenduranceacademy.com

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:41

Matti Rowe

Summit Endurance Academy

I'll keep it short. I'm a coach with the Summit Endurance Academy. I believe in surgical workouts, epic days in the saddle, bison burgers, and a good Nøgne IPA. Yes, I own a costume box.

I think racing and training is crucial to living your best life, and living your best life is about looking back and seeing how much more Badass you are now than your past self.

Hit me up. Let's go beat the past together.

Back to Plan Details

Sample Day 1

1:00:00
67.5TSS
The Assessment - Aerobic

12m progressive warmup
-
5m RPE 6/10
-
5m RPE 2
-
5m ALL OUT. Go as hard as you can for 5 minutes.
-
5m RPE 2
-
20m ALL OUT. Start the effort conservatively at about an 8/10 RPE - 20 minutes is a LONG time.
-
You'll want the terrain to be unbroken flat or slightly uphill - you don't want to get caught at a stop light or intersection in the middle of your effort.
-
10m easy spin to cool down.

Sample Day 3

1:02:00
90.6TSS
The Assessment - Anaerobic

Warm up:
5m Z1
4m Z2
3m Z3
3m Z4
-
Easy 5m L1; spin high cadence (>100rpm)
-
1 minute ALL OUT; Keep cadence OVER 100rpm if you can
-
Easy 5m L1; spin high cadence (>100rpm)
-
20x30sec ALL OUT, 30sec L1 EASY spin
-
Easy 5m L1; spin high cadence (>100rpm)
-
1 minute ALL OUT; Keep cadence OVER 100rpm if you can
-
10m L1/2 Cool down

Sample Day 4

0:20:00
Foundation Work and Foam Rolling + Body Work

This routine doesn't take a lot of time, but is challenging and works. The focus is all on the posterior chain (read back, glutes, hamstrings). This will make you a better handler on the bike, better climber, and help cut out lower back pain. These are the muscle groups that cyclists often ignore, and pay the penalty for.
Follow the link to the video:
https://stream.foundationtraining.com/programs/12-minute-workout
Do some foam rolling and stretching after the foundation routine.

Sample Day 5

2:20:00
141TSS
The Assessment - Metabolism 1

This ride is about steady on the gas. Looking for where HR decouples so we can see where aerobic fitness is.
-
The goal is not a 2 hour all out time trial. You should feel at the top end of endurance and the bottom end of tempo - mentally you have to stay engaged but RPE should be 6/10 to start and grow towards the end.
-
10/15m warm up by heart rate and then settle in at the top of your z2/bottom of z3 heart wattage and hold it there for 2 hours to start.
-
The workout will be suffer if you don't eat and drink every 1/2 hour - you're burning LOTS of kcals. Also, minimize stops - rest invalidates the decoupling.

Sample Day 7

0:10:00
Mental Training - Gratitude

Find a quiet place, sit comfortably. Take 10 deep breaths (2-5 seconds each, really accentuate the inhalation and exhalation)
-
For 5 minutes focus on thinking nothing. When something comes across your mind look at it and return to nothing
-
Write down 3 things you're grateful for. Look at it before you go to bed at night. Then crumple it up and throw it out.

Sample Day 7

0:20:00
Foundation Work and Foam Rolling + Body Work

This routine doesn't take a lot of time, but is challenging and works. The focus is all on the posterior chain (read back, glutes, hamstrings). This will make you a better handler on the bike, better climber, and help cut out lower back pain. These are the muscle groups that cyclists often ignore, and pay the penalty for.
Follow the link to the video:
https://stream.foundationtraining.com/programs/12-minute-workout
Do some foam rolling and stretching after the foundation routine.

Sample Day 8

1:30:00
93.8TSS
Base - Tempo>Accel 1

Warm up, building from Z1 to Z2; keep cadence over 85 rpm
-1x40min Z3
Go straight from that into 5x20 sec acceleration/40 sec recovery
-
~30min Z2 riding to finish

Cycling - Lose 6 pounds with One Simple Trick

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