If you want to ride a bike and lose weight fast it may seem difficult, but I am here to help you and with this guide, training plan and meal plan you can lose weight on a bike in short time.
In a previous article I explored the basics of cycling for weight loss and I provided quite a few tips to help you get started. I also covered the basics so you would be able to prepare yourself and integrate cycling effortlessly into your weight loss routine.
Today I would like to provide a cycling training plan and a meal plan to help you even further.
I know that when you set out to lose weight, there are a lot of details that need your attention and a lot of things to put in order, so by providing these plans I hope I can alleviate your burden and help you get started sooner rather than later!
Cycling Training Plan To Lose Weight
This cycling training plan is a weekly schedule that combines cycling and other kinds of exercises so you can really challenge yourself.
Make sure to put your best effort into every single one of these workouts and focus on taking it one day at a time. Remember that it all gets better as you gain more endurance and as your body gets stronger, but that won’t happen if you don’t work for it!
Week 1
The first week is all about cycling and help you get comfortable on the bicycle. You should ride in a flat or gently undulating terrain and this should take you around 40 minutes.
The first thing you should do is warm up for 5 minutes, which means ride gently to get your heart pumping. Once the 5 minutes are up, start picking up the pace until you reach a moderate speed, then go hard for another 5 minutes. Once you do that, slow down and ride gently for the last 5 minutes.
You can repeat this sequence, without the warm up, another two more times and when you’re done you can make your way back home at whatever pace you choose. Just make sure you slow down gradually instead of just halting to a stop.
Week 2
Make sure you find a flat or gently undulating terrain and get started! Warm up during 5 minutes and then pedal briskly at a comfortable gear for 5 minutes. Then pick up the pace and pedal strongly and harder than before for another 2 minutes, then pedal fast in a lower gear for one more minute and go back to pedaling briskly at a comfortable gear for 2 minutes.
Repeat this sequence without the warm up two more times and then make your way back home at your desired pace. This workout should take from 45 to 50 minutes.
This workout is meant to help you put your gears to use and it brings the focus to your pedaling effort so you can be more comfortable once it’s time to ride for longer periods of time.
This week we’ll be integrating core workout consisting of plank, bridge, spider and dip. You’ll find the descriptions for each core workout once we go through all the weekly workouts.
Week 3
This week the workout will still require a flat or gently undulating terrain. Start by warming up for 5 minutes and then start pedaling briskly and focus on taking turns smoothly. Do this for 15 minutes at a moderate pace. Once the 15 minutes are done, increase your effort and pedal out of any turns or corners for 10 minutes. Then, go back to pedaling briskly and take turns and corners smoothly for the last 15 minutes.
This workout should take about 45 to 50 minutes and there’s no need to repeat the cycle, unless you want to! This workout emphasizes on bike-handling and maintaining a smooth and steady pace.
Core workout: plank, bridge, spider, and dip.
Week 4
In your familiar flat or gently undulating terrain, start your workout with a 5 minute warm up and then speed to 90 or 100 rpm for the following minute. If necessary, switch gears. Then you’ll want to pedal at your normal speed for two minutes, pedal fast for one minute, and then go back to your normal pace for the following two minutes. Repeat this sequence without the warm up two more times and then pedal slightly faster than your normal speed for the last 10 minutes.
This workout should take around 45 minutes before you head back home at your preferred pace. The objective of this workout is to show you that riding at 90 or 100 rpm feels like less effort, which will help you in longer rides.
Make sure you don’t sacrifice your form during this workout!
Core workout: plank, bridge, spider, and dip.
Week 5
Begin this workout with a 5 minute warm up as always, in a flat or gently undulating terrain. Increase your pace for the next 10 minutes, and then bring it up a notch for another 10 minutes. Fall back into your moderate pace for 2 to 5 minutes and once the time is up, increase the intensity once more for another 10 minutes. Once you’re done, make your way back home gently and enjoy the ride.
This workout should last 55 to 60 minutes and it focuses on conditioning your lungs and legs while making a continuous and steady effort so you can prepare your body for longer, harder rides in the future.
Core workout: crank plank, figure 4 bridge, spider-man push up, and tipping bird.
Week 6
For this workout, find yourself an undulating terrain with a moderate hill and get started with your 5 minute warm up. Then, start pedaling briskly for the following 15 minutes and then shift and stand for 30 seconds to a minute. After that, sit and pedal for two minutes and repeat the standing-sitting sequence six more times. Then go back to pedaling briskly for the last 15 minutes of the workout.
This should take you from 45 to 50 minutes and the workout focuses on helping you navigate steep hills by practicing the standing position. This workout will increase your heart rate because you’ll be putting your core and upper body to work!
Core workout: crank plank, figure 4 bridge, spider-man push up, and tipping bird.
Core Workout Descriptions
- Figure 4 Bridge: Lie on the floor and bent your knees to 90 degrees while keeping your feet flat on the floor, just as a regular bridge. Then cross your right ankle over your left knee. Push into your left foot to bring your hips up and make sure your body forms a straight line from shoulder to bent knee, and then return to the initial position. Do this 10 times, then switch sides and do 10 more.
- Plank: Get down on the floor in a push up position and use your toes and forearms to balance yourself. Keep your core engaged, your abs tight and maintain a straight line from head to heels. Hold this position for one minute and don’t forget to breath!
- Dip: Grab a chair and sit right on the edge while your hands grasp the seat on either side of your hips. Bent your knees and keep them that way while your feet stay flat on the floor. Scoot off the seat and bend your elbows while you lower your hips towards the floor. Straighten your arms and lift yourself back to the initial position. Do this 10 to 12 times.
- Crank plank: While you’re in a side plank position, extend your left arm and keep your other hand on the floor beneath your shoulder and your feet stacked. Bring you right hand to the back of your head while pointing your elbow upward. Keep your hips stacked and rotate your torso forward while bringing your right elbow toward your left arm, then rotate back to your initial position. Do this 10 times, switch sides, and then do 10 more.
- Spider-Man push up: Bring yourself to a push up position with extended arms. Keep your palms flat under your shoulders, your legs extended and your feet flexed. Keep your core tight and bend your arms so that your chest is lowered toward the floor. As you do this, bend your right leg out to the side and bring your right knee toward your right elbow. Pause, and then go back to the initial position. Switch sides and repeat. Do this 10 times while alternating between sides.
- Tipping bird: Stand tall and extend your right leg while you lift your right foot behind you. Balance on your left leg and slowly lean forward using your hips. Tip your torso toward the floor while you extend your right leg behind you, keeping your foot flexed. Pause when you find yourself parallel to the floor and then return to the initial position. Do this 10 times while alternating sides.
Meal Plan To Lose Weight
This meal plan is a perfectly balanced plan to get you started on your diet. Keep in mind that our bodies all work very differently and you might need to make adjustments to your diet as you go along.
Before you get started with this meal plan, you’ll need to prep a bit so make yourself a pot of veggie soup and prepare two servings of overnight oats and let them soak in the fridge. You can also prep your veggie snacks by making 4 bags of baby carrots and sugar snap peas and 3 bags of broccoli and cauliflower. You can also cook both the quinoa and brown rice in advance.
DAY 1: 1,226 Calories
| Breakfast | Green smoothie: half of a banana, half a cup of frozen mango, one cup of kale, half a cup of low-fat Greek yogurt, half of a small avocado and half a cup of nonfat milk. |
| Morning Snack | Apple and one ounce of nut mix. |
| Lunch | Two cups of veggie soup. |
| Afternoon Snack | A cup of baby carrots and sugar snap peas with two tablespoons of hummus. |
| Dinner | 4 ounces of salmon with one cup of steamed carrots, one cup of steamed broccoli, two tablespoons of teriyaki sauce and one teaspoon of sesame seeds. |
DAY 2: 1,230 Calories
| Breakfast | Berry smoothie: Half of a banana, a cup of frozen strawberries, half a cup of low-fat Greek yogurt, and half a cup of nonfat milk. |
| Morning Snack | A banana and an ounce of nuts. |
| Lunch | Two cups of veggie soup. |
| Afternoon Snack | One cup of broccoli and cauliflower with two tablespoons of tzatziki. |
| Dinner | Four ounces of grilled chicken, half a cup of roasted sweet potatoes, a cup of roasted brussels sprouts and a tablespoon of olive oil. |
DAY 3: 1,239 Calories
| Breakfast | Green smoothie: half of a banana, half a cup of frozen mango, one cup of kale, half a cup of low-fat Greek yogurt, half of a small avocado and half a cup of nonfat milk. |
| Morning Snack | One cup of blueberries and one ounce of nuts. |
| Lunch | Three ounces of grilled chicken with half a cup of cooked quinoa, a cup of cherry tomatoes and chopped cucumber, two tablespoons of feta cheese and a tablespoon of vinaigrette. |
| Afternoon Snack | A cup of baby carrots and sugar snap peas with two tablespoons of hummus. |
| Dinner | Four ounces of mahi-mahi with a cup of steamed carrots, a cup of steamed broccoli, two tablespoons of teriyaki sauce and a teaspoon of sesame seeds. |
DAY 4: 1,303 Calories
| Breakfast | Overnight oats with blueberries: Half a cup of oats, a tablespoon of chia seeds, half a cup of nonfat milk, half a cup of low-fat Greek yogurt and half a cup of blueberries. |
| Morning Snack | One banana and an ounce of nuts. |
| Lunch | Three ounces of tuna with two cups of mixed greens, a cup of cherry tomatoes and chopped cucumber, and a tablespoon of vinaigrette. |
| Afternoon Snack | A cup of broccoli and cauliflower with two tablespoons of tzatziki. |
| Dinner | Four ounces of grilled chicken, half a cup of roasted sweet potatoes, a cup of roasted brussels sprouts and a tablespoon of olive oil. |
DAY 5: 1,383 Calories
| Breakfast | Overnight oats with blueberries: Half a cup of oats, a tablespoon of chia seeds, half a cup of nonfat milk, half a cup of low-fat Greek yogurt and half a cup of blueberries. |
| Morning Snack | One apple and an ounce of nuts. |
| Lunch | Three ounces of lean deli turkey with a quarter avocado, one whole-wheat tortilla and a cup of mixed greens. |
| Afternoon Snack | A cup of baby carrots and sugar snap peas with two tablespoons of hummus. |
| Dinner | Four ounces of shrimp, a cup of steamed carrots, a cup of steamed broccoli, half a cup of cooked brown rice, two tablespoons of teriyaki sauce and a teaspoon of sesame seeds. |
DAY 6: 1,358 Calories
| Breakfast | Two slices of whole-wheat toast, two hard-boiled eggs and optional hot sauce. |
| Morning Snack | One cup of blueberries and an ounce of nuts. |
| Lunch | Three ounces of smoked salmon, a quarter avocado, one whole-wheat tortilla, and a cup of mixed greens. |
| Afternoon Snack | One cup of broccoli and cauliflower and two tablespoons of tzatziki. |
| Dinner | Four ounces of lean steak with a cup of roasted sweet potatoes and a cup of roasted brussels sprouts with a tablespoon of olive oil. |
DAY 7: 1,603 Calories
| Breakfast | One scrambled egg, half a cup of black beans and a whole-wheat tortilla. |
| Morning Snack | An apple and an ounce of nuts. |
| Lunch | Three ounces of lean deli turkey, a quarter avocado, two slices of whole-wheat bread and a cup of mixed greens. |
| Afternoon Snack | A cup of baby carrots and sugar snap peas with two tablespoons of hummus. |
| Dinner | Whatever you want! |
It is important to remember that being on a diet doesn’t necessarily mean eating flavorless food! You can find literally thousands of ways to cook the proteins that the meal plan provides for lunch and dinner, and you can definitely find ways to bring flavor into your meals without adding calories.
All you need to do is research and don’t be afraid to play around in the kitchen. The trick is to keep yourself happy with your meals! The first week is always the toughest one, but if you get through it, you will make the habit of eating healthier.
You have one cheat meal a week, so make the most of it but don’t overdo it! Remember that you will have to get back on the diet the next day.
The best way to make sure that a meal plan will be effective for you is figuring out how many calories you need to ingest on a daily basis based on your physical activity and what you want to accomplish. Some people need a 2,000 calorie diet while others can see changes with this kind of 1,300 meal plan.
I recommend using a calorie calculator you can trust or turning a professional so they can assess you and tell you what you need to know in order to prepare your meals so you can lose those pounds that are bothering you.
Also, don’t forget to get on that bike!
