Get Lean Now! - Advanced Plan

Average Weekly Training Hours 07:51
Training Load By Week
Average Weekly Training Hours 07:51
Training Load By Week

8 week plan- “Your ideal cycling weight” Training Plan for advanced cyclists. Hunter Allen’s experience as a pro cyclist and a world renowned coach helps you get to your ideal cycling weight. This training plan will give you a daily workout that will challenge you and make sure you achieve your ideal cycling weight in just 8 focused weeks. Of course, smart nutrition will be critical as well throughout the 8 weeks. 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 heart rate and rate of perceived exertion(RPE) guidelines. 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! Get your plan now and reach your ideal weight sooner than you thought possible!

Sample Day 1
1:30:00
WELCOME!!

Welcome to the "Your Ideal Cycling Weight" 8-week plan. This plan is made for cyclists who are focused on obtaining their ideal cycling weight through smart training and nutrition. It will ramp up your metabolism for optimal fat burning, reduce your overall body-fat percentage, and improve your fitness.

The plan is designed for the advanced cyclist with 9 to 14 hours a week to train, who has been riding for more than a year, or who rides, on average, a 3-5 times a week up to 3 hours. You may have done some fast club rides and even dabbbled at racing. Don't worry if you have a little less time than that to train, you'll be able to adjust easily with my guidance tips at the beginning of each week.

Along with improving your overall fitness, the focus of the first three weeks is to jumpstart your metabolism and teach it to burn calories more efficiently. The fourth week is a rest week and is critical to prepare your body for the next block of training. You may feel hungrier than usual during this time because your metabolism has been stoked. But be careful not to overeat as your exercise volume drops.

Weeks 5, 6, and 7 are designed to solidify your newfound fitness and continue to teach your body to burn fat at a higher level of intensity. The last week is another important rest week, which will prepare you for any upcoming training you undertake, and allow you to recover and enjoy your new ideal body weight.

The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel. Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms.

If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. I have attached a screenshot to help you under the paper clip in the upper right hand corner of this box. There is only 1 workout per day, so don't let the 'structured' exercises and intervals confuse you if you see them.

Critical to the success of this plan is a smart diet approach. The workouts are challenging and you'll need to be fueled properly for them, but there is a fine balance between too much fuel and not enough. The GO FASTER eating plan (bicycling.com/mealplan) created by Anne Guzman is designed to dovetail with this training program. 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 stick with the plan, and you'll achieve your ideal cycling weight goal in short time!


WU: (WARM-UP)- Start your ride for 15 minutes with effort at L2 Endurance (56-75% FTP, 69-83% HR, 2 RPE)

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

CD:(COOL-DOWN) 10 minutes with effort at L1 Active Recovery (55% FTP, 65% HR, 2 RPE)

Sample Day 2
1:15:00
Classic Tempo Builders

A fun ride today and just getting out there to do a little work, sweat some and push yourself. Remember that these are guidelines and to listen to your body as well.

WU: 15 Minutes of easy pedaling, work up into your Level 2 effort by end of 15 minute warm-up (POWER: Level 2 / HR: Zone 2 / PE: 4-5)

MS: Long ride with group or alone, focus most time in L2 ENDurance (POWER: Level 2 / HR: Zone 2 / PE: 4-5), as part of ride by completing 1 x 30 - 40 minutes TEMPO effort in the TEMPO L3 Zone (POWER: Level 3 / HR: Zone 3 / PE: 5-6). Focus on "mixing" your spin cadence during the tempo. Terrain: Mixed. Cadence 85 - 105 (80 - 90 in Tempo)

CD: 10 - 15 Minutes of easy pedaling

Sample Day 3
1:00:00
ENDurance Day

A very casual and good endurance ride. Enjoy the day!

WU: 10 Minutes working Endurance (POWER: Level 2 / HR: Zone 2 / PE: 4-5) with 2 x 1 minute Fast Pedals to wake up legs

MS: Today is simple, ride prescribed time in the ENDurance Zone (POWER: Level 2 / HR: Zone 2 / PE: 4-5) Vary cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.

Sample Day 4
1:00:00
Classic Tempo Builders w/ BURSTS

WU: 15 Minutes of easy pedaling, work up into your Level 2 effort by end of 15 minute warm-up (POWER: Level 2 / HR: Zone 2 / PE: 4-5)

MS: Long ride with group or alone, focus most time in L2 ENDurance (POWER: Level 2 / HR: Zone 2 / PE: 4-5), as part of ride by completing 1 x 30 - 40 minutes TEMPO effort focusing on keeping watts in the TEMPO L3 Zone (POWER: Level 3 / HR: Zone 3 / PE: 5-6).During the TEMPO interval add 5 x 20 second BURSTS of Level 4 effort (POWER: Level 4 / HR: Zone 4/ PE: 6-7).

Cadence 85 - 105 (80 - 90 in Tempo)

CD: 5-10 Minutes of easy pedaling

Sample Day 6
2:00:00
ENDurance Day

Give it a shot!!!!!!!!! Go for it and push a bit today.

WU: 10 Minutes working Endurance (POWER: Level 2 / HR: Zone 2 / PE: 4-5) with 2 x 1 minute Fast Pedals to wake up legs

MS: Today is simple, ride prescribed time in the ENDurance Zone (POWER: Level 2 / HR: Zone 2 / PE: 4-5) Vary cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.

Sample Day 7
1:00:00
ENDurance Day

An easier day with endurance riding. Just steady and smooth.

WU: 10 Minutes working Endurance (POWER: Level 2 / HR: Zone 2 / PE: 4-5) with 2 x 1 minute Fast Pedals to wake up legs

MS: Today is simple, ride prescribed time in the ENDurance Zone (POWER: Level 2 / HR: Zone 2 / PE: 4-5) Vary cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.

Sample Day 9
1:15:00
Sweet Spot Intervals (SST)

WU: 15 Minutes working ENDurance (POWER: Level 2 / HR: Zone 2 / PE: 4-5) with 2 x 1 minute Fast Pedals to wake up legs

MS: SST Intervals. On trainer, out on road or in a group, SST intervals are part of our continued effort to build and maintain base. Complete 2 x 12 Minute Intervals in the "Sweet Spot" zone (POWER: Level 3.5 / HR Zone 3.5 / PE 6-7) with 5 minutes recovery in-between, Ride all other time in Level 2 ENDurance zone (POWER: Level 2 / HR: Zone 2 / PE: 4-5).

Terrain: Flat to Rolling; Cadence: 85 - 105.

CD: 10-15 Minutes