At-Home Indoor Cycling Training Plans for Weight Loss

woman on a stationary bike

Whether you're isolated at home due to the pandemic or you've been snowed out and haven't had much motivation, many cyclists are turning to at-home cycling workouts to help lose weight and boost fitness as we exit this all-but-normal year.

There's good news—at-home trainer and stationary bike technology (think Zwift or Peloton) is better than ever, and you can use specific, targeted training plans get just as good of a workout at home as you can on the road.

For a real-world example, take a look back at Paris-Roubaix in 2016. Mathew Hayman won the race after training exclusively indoors for four weeks due to injury leading up to the race. It's an effective way to get in shape to say the least.

Below we've listed a few tools to check out if you're a cyclist looking to lose weight, including resources for indoor trainer workouts, strength workouts and general tips. The key here is to be consistent, be accountable and of course, have fun! 

Strava Training Plans

You likely already use Strava to log your outdoor miles, but did you know Strava also offers training plans for cyclists? Designed by Carmichael Training Systems, it offers 10 different four-week plans to choose from. You'll get daily workouts delivered to your inbox, and they can be completed either inside on your Peloton bike or trainer or out on the road. 

Learn more, here.

The Sufferfest Training Plans

Recently acquired by Wahoo, The Sufferfest is a training app designed by sports scientists that takes a more well-rounded approach to cycling fitness. The training plans are tailored for specific disciplines (road, triathlon, cyclocross, etc.), and include off-the-trainer workouts like yoga and strength workouts. They even offer customized training plans that can address goals like weight loss more specifically. 

Learn more, here

TrainingPeaks Training Plans

TrainingPeaks is one the most-used training tools by both cyclists and coaches. Its hub of online training plans designed and uploaded by expert coaches all around the world can be filtered by discipline and goals, so you'll be able to find everything from a four-week COVID base indoor cycling plan, to a 30-day shred plan.  

Learn more, here

10 Essential Strength Training Exercises for Cyclists

Since cycling is such a repetitive sport, it's important to supplement time spent spinning on your trainer with time "at the gym" (aka your living room). This means lifting weights and working on strengthening muscles that will ultimately help you lose weight long after the workout is over, as well as keep you injury-free (and boost power) on the bike. Incorporate these exercises into your weight-loss training plan at least once a week. 

Learn more, here

Circuit Training Workouts for Cyclists

Circuit training incorporates a hurts-so-good mix of cardio and strength, perfect for burning serious calories from the "comfort" of your own home. These exercises designed for cyclists require minimal equipment and don't last longer than 45 minutes.

Learn more, here

8 Tips to Lose Weight From Cycling

Applicable for both indoor and outdoor training, these tips are designed specifically for cyclists looking to drop weight. There's no gimmicks here, just straightforward basic rules to abide by to maximize both your performance and your weight loss (yes, you should eat breakfast before your trainer spin). 

Learn more, here

Everything Cyclists Need to Know About Recovery

You can't expect to lose weight if you're not recovered and ready to put in a serious effort on a daily basis. Here we break down everything from the fundamentals of recovery, whether or not stretching is recommended, nutrition tips, sleep advice and more. 

Learn more, here.

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