Cycling for fitness can be one of the most beneficial and easiest ways to lose weight. The benefits of

cycling to lose weight is the low impact nature of cycling and the ability to cycle more frequently with

more volume (and intensity when appropriate) than you can with running. Although swimming is another

great sport that’s low impact during a weight loss period, it’s not as convenient as getting on your bike

and riding. If your bike is set up inside this time of year on a bike trainer, it’s even more accessible and

easier then driving to the pool and getting into a cold pool on a cold winter morning.

This plan is specifically created with the overweight person in mind who is looking for a no-impact

weightloss plan to start losing the pounds and getting fit. After you get done with all 3 months of this

training plan, you should be fitter, slimmer and ready to start a specific triathlon training program such as

a sprint program.

Of course if you are not overweight, but have no fitness now, you can certainly start with this plan too to

start getting fit and then transfer to a triathlon training plan once this plan is completed.

Any weight loss program that involves exercise should also involve balanced nutrition as well. Just

because you are working hard at exercise it doesn’t give you a license to stuff yourself with Twinkies

when you are done with a workout. Keep that in mind, next time you step off your bike and your choice

is an apple or a handful of potato chips.

Always think about how the food you are ingesting will help you

get to your goal body composition, and if its not going to help you reach your goals, then don’t eat it! It

sounds simple, but it’s a hard rule to execute.

Ok, let’s start off with the first month of training – we’ll hit on basically 3 types of workouts this month:

1. Aerobic

2. Skills – one leg pedaling, high rpm spinning

1. 3. Muscular Endurance

An aerobic workout will focus on getting your HR up while you are still able to maintain a conversational

effort.

Skills such as one leg pedaling involve pedaling with one leg clipped into your pedals, and one leg not

clipped in. You’ll find out right away that one leg is definitely doing a lot of the work when both legs are

clipped into your pedals. High RPM (Revolutions Per Minute) spinning will focus on getting you to spin

above your normal cadence and getting your heart rate above aerobic for a few seconds at a time.

These type of drills will improve your efficiency and help you become better at pedaling because you’ll

be wasting less energy.

*If you don't have a trainer, just do the total time riding normally at 85-92 RPM's. If you don't have clip-
less pedals and shoes, just do the total time riding normally at 85-92 RPM's.

Our last type of workout we’ll have on our schedule is a Muscular Endurance workout, and these

workouts involve pedaling at a lower cadence to improve our strength. By using the big chain ring in the

front of the bike, you’ll be forced to pedal slower and with a more focused pedal stroke.

Before beginning this plan, please see:

• Medical Clearance

• Restrictions and Terms of Use

Key:

WU = warm up

CD = cool down

RPMs = Revolutions Per Minute

‘ = minutes

“ = seconds

ILT = isolated leg training – spinning with one leg, while the other leg is unclipped from pedals.

Month 1 - WEEK 1

Monday 3010’ warm up and then 10x30” at 100 rpms with 1’ recovery between sets. Cool down for 5'

Tuesday 3030’ easy spin, keep the effort conversational and the cadence between 85-92 RPMS.

Wednesday 4815’ warm up. Then 4x4’ at 55-65 RPMS. Recovery is 3’ easy spinning between sets. Easy 5'

Thursday 3030’ easy spin, keep the effort conversational and the cadence between 85-92 RPMS.

Friday 0 Off day – cross train – walk, hike, swim.

Saturday 30 TRAINER: Warm up 10'. After WU, alternate 20-60" with 1 leg off the pedals and up on a

after the last rep.

cool down.

chair. Get a total of 5' of ILT on each leg in workout. Alternate legs as you feel like it. Focus

on eliminating dead spot at top of stroke by pushing toes forward in shoes at top. Cool down

for 10'.

Sunday 45Long aerobic day – ride from 45-75’, as you feel.

Total Time = 3hr 33min

Monday, Wednesday, Saturday, Post Workout:

10 push-ups, 20 crunch sit ups, 10 body weight squats, and 10 lunges, each leg. Keep good form do

ONE set!

Tuesday, Thursday, Sunday, Post Workout:

2 minutes jump rope, 10 steps up, 10 reverse lunges, 10 dips and 15 crunch sit ups – do ONE set!

Month 1 - WEEK 2

Monday 3810’ warm up and then 15x30” at 100 rpms with 1’ recovery between sets. Cool down 5' after

Tuesday 4040’ easy spin, keep the effort conversational and the cadence between 85-92 RPMS.

Wednesday 5215’ warm up. Then 4x5’ at 55-65 RPMS. Recovery is 3’ easy spinning between sets. Easy

Thursday 3030’ easy spin, keep the effort conversational and the cadence between 85-92 RPMS.

Friday 0 Off day – cross train – walk, hike, swim.

the last rep.

cool down for 5'.

Saturday 35 TRAINER: 10' warm up. After WU, alternate 30-60" with 1 leg off the pedals, and up on a

chair. Get a total of 7' of ILT on each leg in workout. Alternate legs as you feel like it. Focus

on eliminating dead spot at top of stroke by pushing toes forward in shoes at top. Cool down

for 10'

Sunday 55Long aerobic day – ride from 55-75’, as you feel.

Total Time = 4hr 10min

Monday, Wednesday, Saturday, Post Workout:

10 push-ups, 20 crunch sit ups, 10 body weight squats, and 10 lunges, each leg. Keep good form, do

TWO sets!

Tuesday, Thursday, Sunday, Post Workout:

2 minutes jump rope, 10 steps up, 10 reverse lunges, 10 dips and 15 crunch sit ups – do TWO sets!

Month 1 - WEEK 3

Monday 3310’ warm up and then 10x45” at 105 rpms with 1’ recovery between sets. Cool down for 5'

Tuesday 4040’ easy spin, keep the effort conversational and the cadence between 85-92 RPMS.

Wednesday 5615’ warm up. Then 4x6’ at 55-65 RPMS. Recovery is 3’ easy spinning between sets. Easy

Thursday 4040’ easy spin, keep the effort conversational and the cadence between 85-92 RPMS.

Friday 0 Off day – cross train – walk, hike, swim.

Saturday 35 TRAINER: Warm up 10'. After WU, alternate 45-60" with 1 leg off the pedals, and up on a

after the last rep.

cool down for 5'.

chair. Get a total of 7' of ILT on each leg in workout. Alternate legs as you feel like it. Focus

on eliminating dead spot at top of stroke by pushing toes forward in shoes at top. Cool down

for 10'.

Sunday 60Long aerobic day – ride from 60-80’, as you feel.

Total Time = 4hr 24min

Monday, Wednesday, Saturday, Post Workout:

2 SETS: 15 push-ups, 25 crunch sit ups, 15 body weight squats, and 12 lunges, each leg. Keep good

form and if you feel good, do THREE sets!

Tuesday, Thursday, Sunday, Post Workout:

2 SETS: 2 minutes jump rope, 15 steps up, 12 reverse lunges, 12 dips and 20 crunch sit ups – if you

feel good, do THREE sets!

Month 1 - WEEK 4

Monday 3610’ warm up and then 12x45” at 105 rpms with 1’ recovery between sets. Cool down for 5'

after the last rep.

Tuesday 4545’ easy spin, keep the effort conversational and the cadence between 85-92 RPMS.

Wednesday 6015’ warm up. Then 4x7’ at 55-65 RPMS. Recovery is 3’ easy spinning between sets. Easy 5'

Thursday 4040’ easy spin, keep the effort conversational and the cadence between 85-92 RPMS.

Friday 0 Off day – cross train – walk, hike, swim.

Saturday 35 TRAINER: Warm up 10'. After WU, alternate 50-75" with 1 leg off the pedals, and up on a

cool down.

chair. Get a total of 7' of ILT on each leg in workout. Alternate legs as you feel like it. Focus

on eliminating dead spot at top of stroke by pushing toes forward in shoes at top. Cool down

10'.

Sunday 70Long aerobic day – ride from 70-85', as you feel.

Total Time = 4hr 46min

Monday, Wednesday, Saturday, Post Workout:

2 SETS: 15 push-ups, 30 crunch sit ups, 15 body weight squats, and 15 lunges, each leg. Keep good

form and if you feel good, do THREE sets!

Tuesday, Thursday, Sunday, Post Workout:

2 SETS: 3 minutes jump rope, 20 steps up, 15 reverse lunges, 15 dips and 25 crunch sit ups – if you

feel good, do THREE sets!