Who we have worked with
WHAT YOU’LL GET
The 12 Week Leaner Cyclist Challenge includes 12 weeks of access to our coaching service (including three specific 12 week Leaner Cyclist Challenge training plans), the six 12 Week Leaner Cyclist Challenge core modules, the 12 Week Leaner Cyclist Challenge eating plans and recipes and access to our private Leaner Cyclist Facebook group.
The lightest I have been in years.
Cholesterol has come down from a year ago.
Really glad I started this as broke the 100 kg weight barrier for the first time in over 5 years.
Three weeks in and I’ve lost around 4kg so far. Loving it.
HOW IT WORKS: THE FOUR STEPS TO BECOMING A LEANER CYCLIST
THE SIX CORE LEANER CYCLIST TRAINING MODULES
The Leaner Cyclist Program is made up of the following six core training modules which make up the foundation to your ultimate, life changing transformation.
Module 1 – Getting Started – Creating the Change
Module 1 covers the change process and how to get your mindset ready to commence. We provide you with several powerful tools to help make your conviction to losing weight so strong that you will be unstoppable in your campaign to get your weight off and keep it off.
Module 2 – How To Use Energy Systems To Your Advantage
Module 2 discusses about why nutritional timing is important. Our nutritional plans have been tuned to ensure that you lose weight while still having the energy to train.
Module 3 – Other Factors that Influence Weight Loss
There’s a lot of other factors outside of diet, biking and exercise that make people effectively lose weight. Module 3 covers all that, so that our readers can maximise their weight loss and gain full, self-control over it.
Module 4 – Goal Setting and Planning
This module is going to help you lose weight, keep it off, and maintain it. What’s more, you can use all the information gathered from this module in all aspects of your daily life.
Module 5 – High-Performance Training
We cover off the training methodology that we have used and perfected over the last ten years in order to help athletes like you get awesome results – all the whilst still managing to balance your family life and work commitments.
Module 6 – How to use your Heart Rate and Power Meter
This module covers how to properly use your heart rate monitor, power meter and smart trainer.
SUPER HIGH FAT BURNING EATING PLAN AND RECIPES
Our eating plans and quick recipes are designed to help you improve your metabolic efficiency; making you burn more fat at even higher riding intensities.
Metabolic efficiency before
Metabolic efficiency after
COACHING SUPPORT AND DATA ANALYSIS FROM EXPERIENCED CYCLE COACHES
THREE MONTHS UNLIMITED EMAIL COACHING SUPPORT
International Cycling Coach David Heatley
David has been a full-time professional cycling coach for the last ten years and has helped thousands of recreational riders and state, national and world champions worldwide achieve their own personal cycling goals.
International Cycling Coach Jodie Batchelor
Jodie is a qualified Level II Cycling Australia cycling coach and Australian Elite National cycling commissaire. Jodie is responsible for writing many of our training programs and is a co-developer of the Leaner Cyclist Program.
YOUR CYCLING DATA ANALYSED IN TRAINING PEAKS FOR THREE MONTHS
To ensure that you use the limited time you have to train effectively and efficiently, we provide on-demand data analysis using Training Peaks – which is the gold standard in analysing your cycling data.
HIGH QUALITY, PROGRESSIVE BUILD TRAINING PROGRAMS DESIGNED FOR THE BUSY CYCLIST
Your training program can also be delivered to you weekly via your online training centre, or through your Training Peaks account.
BUST THE COMMON MISCONCEPTION THAT YOU HAVE TO TRAIN HARDER TO GET RESULTS
If you aren’t getting the results that you want, change what you’re doing. Don’t just train hard, but train smart… The Leaner Cyclist Program is an integrated approach to training, eating and mindset.
When we start talking about doing the right type of training, it sometimes congers up thoughts as being a demanding process. But this is just a common misconception among many athletes, including cyclists.
Because we have spent the last ten years tuning our efficient programs specifically for cyclists like you, you’ll find that you’ll actually spend the same amount of time training, but get much better performance gains on the bike than you have ever done so in the past.
TRAINING RESOURCES TO SUPPORT YOU
We provide training resources that include indoor training videos to help you with your pedalling efficiency and off-the-bike strength training.
INDOOR CYCLING VIDEOS
Time efficient indoor training video workouts that teach you how to improve their pedalling technique while also developing your aerobic fitness, cycling strength, and speed.
OFF THE BIKE STRENGTH TRAINING FOR CYCLISTS
You can only generate as much power as you can stabilize. We have been working with leading strength and conditioning trainers since 2006. Your off the bike strength program has been tuned by professional cyclists racing at state, national and international level competition, as well as recreational riders partaking in events around the globe. No other strength training program comes close to its depth.
IMPROVE YOUR PEDALLING EFFICIENCY
Cycling is just like swimming – it’s all about developing an efficient technique. You power the bike a pedal stroke at a time. Right? We help you improve the efficiency and amount of power that you are able to produce which will make a huge difference to your cycling performance.
Pedalling efficiency before
Pedalling efficiency after
An example of one of our clients improvements in pedalling efficiency over three months.
INCREASE YOUR FTP
Training needs to not only be efficient but effective as well. You want to keep on getting results, always. We make sure that you are placed on the training program that’s right for you so you aren’t wasting your time doing ineffective training that’s not helping you improve your overall FTP.
FTP improvement from one of our clients after 3 months on our training program
FTP improvement from one of our clients two weeks into our program
SHAVE MINUTES OF YOUR CLIMBS WITH AN IMPROVED POWER TO WEIGHT RATIO
“Power to weight ratio” or as it’s sometimes referred to as a rider’s “watts per kilogram” is critical to your climbing success. Simply put, the heavier you are, the more power you need to climb. We help you improve both your weight and your power together so that you get dramatic improvements with your hill climbing times.
An example of an improvement of 8 minutes and 53 seconds on an 8.43 km climb
Starting with an FTP of 200 watts and a climbing time of 32 minutes and 58 seconds.
Same rider but 20 kg lighter and an increased FTP of 250 watts, gives a climbing time of 24 minutes and 5 seconds.
FREQUENTLY ASKED QUESTIONS
Most of our clients are able to lose a kilogram or more a week on this program. Your results may vary though depending on your circumstances.
This program will work for:
- Anyone over 18 to well into the senior years
- Especially important for anyone 40+
- Women and men
- People that have tried diets before with little success but have a willingness to change
- People that are vegetarians, gluten free etc.
You don’t need special dietary supplements or purchase expensive food. You can purchase the food in the eating plans from any local supermarket. And… this eating plan is probably going to be cheaper than the food you are buying at the moment.
The first two weeks are the hardest and you may see a performance decrease during this time. If you have an important race or event coming up in the next few weeks then I recommend that you sign up now then start on your weight loss journey after your event.
Here are some of the possible side effects:
- Less chance of getting the 3 pm fade
- Able to ride longer with less food
- Possible reduction in joint inflammation
- An overall feeling of better well being
- Improved hill climbing speed
- Better management of bunch surges
- Reduced food cravings
- No, they don’t. Usually 5 – 20 mins
Yes, it will.
Yes, it will.
It will vary depending on where you are at with your riding and how much available time you have to train. Most of our clients see an improvement of between 20 to 50 watts over 6 months.
Because our methodology is based on core fundamental cycle training that gets results, the technology we use doesn’t change the way we train you, only the way we measure your performance. You can use a cadence meter and perceived effort, a heart rate monitor or a power meter. It’s your choice. Our training system will work with them all.
You just need a cadence meter on your bike, an internet connection and a computer or mobile device. We have a community using our own private Facebook group. If you want to get access to this you’ll need an active Facebook account. Your training programs are available as PDF documents in your online training centre. If you want to have your program loaded up into TrainingPeaks you’ll need a free Training Peaks account. You don’t need a Training Peaks account to use our programs.
No. We understand that you are unique and have your own personal training preferences. We keep it flexible so you can choose whether you want to train just on a home trainer or just out on the road or a blend of the two. Hate indoor trainers or don’t have one? Don’t worry, you can take all your indoor training sessions out on the road with our detailed timing sheets and training files that work with your Garmin or Wahoo bike computers while you’re outdoors.
No, you don’t. While we interface to these platforms and all smart trainers, you don’t need them to start. We have recorded videos for all the indoor training sessions so you can ride along to them on a standard trainer.
From 112 to 92.6 kg and new PB’s up Noton Summit.
I am extremely proud that I’ve been able to drop weight, increase my FTP and break numerous PB’s.
THE LEANER CYCLIST PROGRAM AND 3 MONTHS COACHING SUPPORT AND TRAINING RESOURCES
One Off Payment
I find climbing much more comfortable and do it with more confidence.
Am now my lightest for about 20 years at ~74kg
Legal & Testimonial Disclaimer
Individual Results may vary, and testimonials are not claimed to represent typical results. All testimonials are real people, and may not reflect the typical purchaser’s experience, and are not intended to represent or guarantee that anyone will achieve the same or similar results. Every person has unique experiences, exercise habits, eating habits, and applies the information in a different way. Thus, the experiences that we share from other people may not reflect the typical users’ experience. However, these results are meant as a showcase of what can be achieved on The Leaner Cyclist Program. On average, men and women who follow our program lose around 1 kg per week. In addition, you assume certain risks inherent in exercise and nutrition programs by using this system. You should not begin the program if you have a physical condition that makes intense exercise dangerous. In addition, The Leaner Cyclist Program requires you to follow an eating plan and at times restrict the number of calories you consume. You should not begin this eating plan if you have physical or psychological issues which make fat loss dangerous. The Leaner Cyclist Program is an educational service that provides general cycle coaching information. We are qualified cycle coaches and not doctors or nutritionists, and this advice is not a substitute for medical advice. Please consult a physician before beginning any exercise or diet program.