7.2 - FITNESS: Get Lean Now Beg/Int Riders by Hunter Allen

Average Weekly Training Hours 07:46
Training Load By Week
Average Weekly Training Hours 07:46
Training Load By Week

This 8 week training plan is made for cyclists or triathletes who train with power, heart rate, or perceived exertion. We have provided an eBook on the first day of the plan that contains testing protocol and explains how to set your training zones within TrainingPeaks. That will allow you to know exactly where you are starting with the plan and provide the correct information for testing in the future. 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 beginner to intermediate cyclist with 6 to 12 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. 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 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.
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WU: 15 Minutes of easy pedaling, work up into your Endurance (Power Z2, HR Z2, RPE 2-3) by end of 15 minute warm-up
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MS: Long ride with group or alone, focus most time in Endurance (Power Z2, HR Z2, RPE 2-3), as part of ride by completing 1 x 30 - 40-minute TEMPO effort (Power Z3, HR Z3, RPE 3-4). Focus on "mixing" your spin cadence during the tempo. Terrain: Mixed. Cadence 85 - 105 (80 - 90 in Tempo)
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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!
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WU: 10 Minutes working Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
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MS: Today is simple, ride prescribed time in the Endurance Zone (Power Z2, HR Z2, RPE 2-3). 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.
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CD: 5-10 Minutes of easy pedaling

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

WU: 15 Minutes of easy pedaling, work up into your Endurance (Power Z2, HR Z2, RPE 2-3) by end of 15 minute warm-up
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MS: Long ride with group or alone, focus most time in Endurance (Power Z2, HR Z2, RPE 2-3), as part of ride by completing 1 x 30 - 40 minute TEMPO effort focusing on keeping watts at Tempo (Power Z3, HR Z3, RPE 3-4). During the TEMPO interval add 5 x 20 second BURSTS at FTP (Power Z4, HR Z4, RPE 4-5)
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Cadence 85 - 105 (80 - 90 in Tempo)
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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.
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WU: 10 Minutes working Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
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MS: Today is simple, ride prescribed time in the ENDurance Zone (Power Z2, HR Z2, RPE 2-3) 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.
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CD: 5-10 Minutes of easy pedaling

Sample Day 7
1:00:00
Endurance Day

An easier day with endurance riding. Just steady and smooth.
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WU: 10 Minutes working Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
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MS: Today is simple, ride the prescribed time in your Endurance Zone (Power Z2, HR Z2, RPE 2-3) 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.
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CD: 5-10 Minutes of easy pedaling

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

WU: 15 minutes working Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute fast pedals to wake up legs.
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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 Z3.5, HR Z3.5, RPE 3-5) with 5 minutes of recovery riding in between the efforts. Ride all other times in Endurance zone (Power Z2, HR Z2, RPE 2-3). Terrain: Flat to Rolling; Cadence: 85 - 105.
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CD: 10-15 minutes easy pedaling.

Sample Day 10
1:00:00
Endurance Day

WU: 10 Minutes working Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
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MS: Today is simple, ride prescribed time in the Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your 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.
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CD: 10 - 15 Minutes of easy pedaling.

Hunter Allen
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Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

We have many service levels that we offer. Please see detailed descriptions on www.peakscoachinggroup.com We also consulting and provide custom coaching weekends.