Lose Weight, Ride Faster: 6-Week Training Plan

Whether you're needing a nudge to get off the couch, have a race coming up you need to train for, or trying to drop some extra kilos, this six-week training plan is guaranteed to help you shed weight, get stronger, and feel happier.

Selene Yeager with Leslie Bonci, MPH, RD | 1 September 2017

Whether you’re needing a nudge to get off the couch, have a race coming up you need to train for, or trying to drop some extra kilos, this six-week training plan is guaranteed to help you shed weight, get stronger, and feel happier. – By Selene Yeager with Leslie Bonci, MPH, RD

Millions of people own bicycles, and just about everyone who has one knows how to pedal it around the block. But surprisingly few people take full advantage of all that riding has to offer. For those who haven’t yet tapped into cycling’s benefits, the list is long: It burns calories at a steady clip, helps reduce the risk of diabetes and heart disease, improves your memory and brainpower, and makes for deeper and more recharging sleep. It’s gentle on the joints. And maybe most important of all, riding is fun.

So, how can you reap this windfall of good health and a slimmer waistline? We created a plan, then we recruited a panel of real people—from beginners looking to trim some weight to fit riders who wanted to get leaner and stronger—to try it out.

This six-week, step-by-step blueprint is a combination of riding, core exercises, and stretching. The programme works regardless of whether you’ve spent much time pedaling a bike before. The workouts are designed to challenge your muscles and cardiovascular system and build your abilities on the bicycle in a carefully calibrated but relatively short amount of time. The more you focus and follow along, the greater the results. About those results: You’ll see real and lasting change on the scale. You’ll feel stronger, more energetic, sharper at the office, and happier. So, let’s get to it. Pull your bike out of the garage and join the ride.

The Plan

Follow this weekly schedule for rides and core workouts. The other days, stay active, even if it’s just a walk, and do these stretches daily. One tip: If you can’t remember the details of the rides, write notes on some masking tape and put it on your bike’s top tube.

Core Workouts

Off-the-bike workouts are as critical to this process as riding – they bulid the strength you need for your cycling muscles to work optimally. Incorporate these core exercises for ultimate results.

The Plan

Weekly Schedule

Monday The week’s designated ride and core workouts

Tuesday Off or cross-train

Wednesday Designated ride and core workouts

Thursday Cross-train

Friday Off or cross-train

Saturday Designated ride and core workouts

Sunday Pleasure cruise

Intensity-Level Guidelines

What the zones mean

Zone	Intensity	Typical Speed*	How It Feels
1	Easy	13-20kph	Nearly effortless pedalling. Light tension in your legs. Steady breathing, but no huffing and puffing.
2	Moderate	20-25kph	Pedalling with purpose. More (but manageable) tension in your legs. Steady, heavier breathing; can still carry on brief conversations.
3	Hard	25-32kph	Jamming. Legs and lungs are working near their capacity. No talking.
4	Max	32+kph	Full throttle. Legs are at full tilt. Huffing and puffing. Can’t stay here long.**

**These are rough estimates. So many factors affect speed (wind, terrain, bike type) that it’s impossible to take them all into consideration. Don’t get hung up on the numbers; effort is what counts.

Week 1

Get Your Wheels Spinning

Terrain:Flat to gently undulating

What To Do	Intensity	How Long
Warm Up	Zone 1-2	5 minutes
Steady effort	Zone 2	5 minutes
Go Hard	Zone 3	3 minutes
Back Down to Easy	Zone 1	2 minutes

Repeat this sequence (minus the warm-up) two more times. Finish at the pace of your choice going home.

Total Time: 40 minutes
If you’re already riding longer than that, extend the beginning or end of your ride or add another interval sequence.

What You’ve Done
This workout helps you gain confidence in basic bike handling and control your effort on rides.

Core Workout

Week 2

Put the Pedals Down

Terrain: Flat to undulating

What To Do	Intensity	How Long
Warm Up	Zone 1-2	5 minutes
Pedal briskly in a comfortable gear	Zone 2	5 minutes
Pedal strongly in a higher (harder) gear	Zone 3	2 minutes
Pedal very fast in a lower (easier) gear	Zone 3	1 minute
Pedal briskly in a comfortable gear	Zone 1–2	2 minutes

Repeat this sequence (minus the warm-up) two more times. Finish at the pace of your choice going home.

Total Time: 45-50 minutes

What You’ve Done
This workout helps you gain confidence using your gears to control your pedalling cadence and effort, so you’ll feel more comfortable tackling longer rides. For more experienced riders, pushing against bigger gears and spinning rapidly in smaller ones helps you gain strength by working different muscle groups.

Core Workout

Week 3

Turn the Corner

Terrain: Flat to undulating

What To Do	Intensity	How Long
Warm Up	Zone 1-2	5 minutes
Pedal briskly; focus on coasting through turns smoothly	Zone 2	15 minutes
Increase effort; pedal out of any corners and turns, concentrating on maintaining your effort with minimal coasting	Zone 2-3	10 minutes
Back to brisk; keep corners and turns smooth	Zone 2	15 minutes

Finish at the pace of your choice going home.

Total Time: 45-50 minutes

What You’ve Done
This workout emphasises bike-handling skills and pedalling at a smooth and steady pace.

Core Workout

Week 4

Into the Spin Cycle

Terrain: Flat to undulating

What To Do	Intensity	How Long
Warm Up	Zone 1-2	5 minutes
Speed up to 90-100 rpm (shift into an easier gear if necessary)	Zone 2-3	1 minute
Pedal at your normal speed	Zone 2	2 minutes
Pedal fast (more than 100 rpm if possible	Zone 3	1 minute
Pedal at your normal speed	Zone 2	2 minutes
Repeat the above sequence (minus warm-up) two times.
Pedal slightly faster than your normal speed	Zone 2	10 minutes

Finish with easy pedalling going home.

Total Time: 45 minutes

What You’ve Done
At first it may feel unnatural to ride at 90 or 100 rpm, but before long you’ll notice that a cadence above 80 feels like less work, which is helpful for longer rides. This workout makes those higher-rpm efforts more comfortable and teaches you to use cadence to control your effort. *Don’t sacrifice proper form during this segment of the workout. If you start rocking at the hips or flailing at the knees, lower your cadence until you’re in control, then try again.

Core Workout

Week 5

Expand Your Horizons

Terrain: Flat to gently undulating

What To Do	Intensity	How Long
Warm Up	Zone 1-2	5 minutes
Increase pace/intensity	Zone 2	10 minutes
Increase pace/intensity to tempo	Zone 3	10 minutes
Ease back on the intensity	Zone 1-2	2-5 minutes
Increase pace/intensity to tempo	Zone 3	10 minutes

Ease back and finish with light pedalling going home.

Total Time: 55-60 minutes

What You’ve Done
This workout conditions your lungs and legs to withstand the challenges of maintaining a steady effort and gets you ready to meet the demands of longer, harder rides.

Core Workout

Week 6

Go Above and Beyond

Terrain: Undulating, preferably with a moderate hill

What To Do	Intensity	How Long
Warm Up	Zone 1-2	5 minutes
Pedal briskly	Zone 2	15 minutes
Shift and stand	Zone 2-3	30 to 60 seconds
Sit and pedal	Zone 2	2 minutes
Repeat standing-and-sitting sequence six times (if you can do it on some inclines, even better)
Pedal briskly	Zone 2	15 minutes

Finish at the pace of your choice going home.

Total Time: 45-50 minutes

What You’ve Done
Standing gives your legs a break and helps you up steep hills because you’re putting all your weight into your pedals—but it also raises your heart rate because your upper body has to work harder to support your torso and keep you balanced. This workout will boost your fitness and riding skills.

Core Workout

Week 7

Smash that goal!

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