Weight Loss and Mountain Bike Base Training Plan

this is by Lynda Wallenfels

This plan is for the cyclist who wants to achieve the double goal of losing weight and building an aerobic base. Once this plan is completed the athlete will be in a perfect position to kick off their best ever race season. Each day has a daily diet goal to check off, a specific training ride and on some days weight loss focused cross training. A little running is in the plan to boost metabolism and hot yoga or Bikram yoga is in the plan to burn off calories.
The bike training part of the plan focuses on building aerobic base with big calorie burning steady continuous type workouts. This plan does not have high intensity sessions due to the weight loss and aerobic base focus.
The goal for this plan is to lose 12lbs in 12 weeks and be ready to take on your best race season ever.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.

Sample Workouts:

Workout #1: Other

Welcome to the LW Coaching Base Training and Weight Loss Plan. Please take a minute to register at the LW Coaching Forum.: http://www.lwcoaching.com/?page_id=311 Here you can get training plan and racing questions answered. Diet Plan: Purchase the book The Paleo Diet: http://www.thepaleodiet.com/paleo_books/paleodiet.shtml by Dr Loren Cordain. Ingest and implement the contents. The basics of The Paleo diet are fruits, vegetables, lean meats, fish, seafood, eggs and nuts. Follow a strict Paleo diet for the next 12 weeks, except for where noted in your daily log workout schedules. Dietary Analyses. It is tough to know what changes you need to make until you know exactly what you are getting through your current diet. Register at <a href= "http://www.fitday.com/WebFit/Login.html">FitDay Diet Journal.</a> Enter your statistics in the user profile. Then under the Weight tab enter current body weight and weight loss goals. Under the Activities tab read your total calories burned today divided up by Basal metabolism, lifestyle and activities. Does this jive with your daily intake?

Workout #2: Bike

Planned Time: 1:00:00
DAY #1: Ride for one hour at a moderate pace. Read through this Training Intensity Guidelines Doc: http://lwcoaching.com/?p=132. To learn what easy, moderate, moderate-fast and fast riding should feel like. You will test for heart rate training zones and power training levels (optional for those athletes with the advantage of a power meter) on Saturday.

Workout #3: Strength

Planned Time: 0:34:59
DAY #2: Ideally do this session first thing in the morning and do the ride later in the day. Running early in the morning will boost your metabolism for the day. Warm up with five minutes of running at an easy pace. Do not run longer if this is your first run in a long time. If you are a regular runner you can add another 5 minutes of running if you have the time to get everything else done today. Make sure you are wearing good running shoes. If you don't have good running shoes go to a running store and buy a pair. You will be running more as this plan progresses. Running is the top activity to stimulate weight loss. After the 5 minute run do 30 minutes of a variety of exercises for your hip, abdominal and lower back muscles. Examples are bridging, pillar exercises, crunches, back extensions, Pilates. Follow this link for exercise suggestions: Core Training for Mountain Bikers: http://lwcoaching.com/?p=210

Workout #4: Bike

Planned Time: 1:00:00
DAY #2: Warm-up well. Then ride 30 minutes non-stop at a moderate intensity or heart rate zone 2-3 zone or power level 3 on a mostly flat course. 90 - 100 rpm. Easy spin cool down.

Workout #5: Custom

DAY # 2: Peform a self Dietary Analyses. Start a three day food and activity journal today at <a href= "http://www.fitday.com/WebFit/Login.html">FitDay Diet Journal.</a> Under the food tab log everything you eat and drink. Under the Activities tab log every calorie burned with exercise.