Browse More Plans

TP024 Cycling Weight Loss Training Plan

Browse More Plans

TP024 Cycling Weight Loss Training Plan

Includes Structured Workouts

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

Learn More about Structured Workouts.


James Walsgrove

All plans by this Coach


6 Weeks

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

Have you just started cycling or been riding for several years and struggle to lose weight or worse still weigh more than before you started?

“Insanity is doing the same thing over and over again and expecting different results” Albert Einstein

The fact is that cycling alone doesn’t make you lose weight! There, I have said it! Sorry to shatter all your illusions but this is true. To lose weight you need to be in a caloric deficit. There is no way of escaping this I’m afraid and you cannot out-exercise a bad diet, trust me I have tried!

It is not all bad news though as not all calories are created equal and what/when you eat has a massive effect on how your body uses the food.

Within this plan, I will not only give you the cycle sessions that will optimise fat burning I will also guide you through all the other aspects of weight loss including guidance on food choices when to eat and other ideas that you may not have thought about. It is not all about training hard on the bike as I have found the more you train the more you eat!

There is plenty of simple practical advice throughout I will also share details about my “3 M” method which has been developed through coaching many athletes who have all struggled with weight loss. This covers Mindset, Motivation and Method. Far too many people start with at the wrong end of this methodology.

This is not just a cycle training plan as those DON’T work! This is a lifestyle and an education. On completion of this training plan, you will have the tools and knowledge to continue your weight loss journey yourself making better choices with your training and nutrition on and off the bike. You will be able to copy and repeat this plan for many more weeks to come knowing that you will be doing the right sessions in your training journey for weight loss.

“Train and Fuel not Diet and Exercise”

Most of us want to lose a little belly fat to look better in the mirror but being fit and healthy will result in fewer health issues. Being a little lighter will mean you will climb faster on the bike by increasing your watts per kilo without having to raise your Functional Threshold Power (FTP). This will mean you’ll keep up with that group ride of even kick your mate’s butt in training!


There are so many training plans out there but they all only just include the training sessions. In my experience, this is not just what people need. For me, people need to understand why they are doing what they have been “told” to do. This is fundamental in sticking to the plan and making a real change for life not just a couple of weeks. Every workout states the purpose of the session and the training ability they will be working. Along with this, there will also be plenty of things to watch, tips, tricks and advice throughout the plan to help you meet the objective of the plan. Lastly, I have included personal development and wellness advice to make it easier to stick to the plan and live a healthier, happier you.


This plan has been written using a mix of road and turbo sessions. Most of the sessions have been constructed using power although this can be done using HR zones. If you have any questions then get in touch with me


So do you want to hit your target weight or just lose a few pounds then don’t delay and get started today!

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
08:25:00 03:00:00
Walk x2
01:08:00 01:10:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
08:25:00 03:00:00
01:08:00 01:10:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter

All supported devices

James Walsgrove

Ride Harder

Here at Ride Harder we are dedicated to making you faster on the bike through bike fitting, testing, training plans and coaching. I believe that a coach benefits every athlete regardless of their ability. A cycling coach is not just for the Pro's!

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

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.

Still have questions about this plan?
| Premium

25% Off

Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$89.25 USD for the first year, billed yearly.

$59.99 - Buy Now