12 Week Base Training (Outdoors & Indoors) for Beginner Cyclists & Triathletes
Menachem BrodieAll plans by this Coach
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Designed by exercise scientist, expert coach and athlete Menachem Brodie, BS, CSCS this program brings you his knowledge, experience, and expertise from coaching endurance athletes from around the globe the last 9+ years.
Build a solid base, for a fantastic season!
This 12 week program will help beginners, who have been riding between 5-7 hours a week over the last 3-6 weeks, to be able to build a solid foundation of fitness. For just $1.19 per day, you receive a training program that draws on the knowledge and experience of an Expert level USA Cycling Certified Coach.
What does this plan give me?
This program allows each rider to build a strong base for riding, especially for the Muscular and Energy systems required for successful and enjoyable riding, no matter what your goals. By selecting this 12 week program, you have taken a massive step towards unlocking your potential as a rider, and towards enjoying your riding even more.
Downloadable workouts, so you can jump on your bike and GO!
Built in the Training Peaks Workout builder format, which makes EVERY ride easily download the file directly to your Garmin, TrainerRoad, Zwift, or Cyclops program, so you can get your ride in no matter where you are, or what the weather is!
Purchase of this program includes the Human Vortex Training Interval Descriptions document, which explains how to use your training plan to maximize results, PLUS email access to Coach Brodie at any time for questions that you may have about this plan.
For more information about this plan, please DOWNLOAD the Description Document.
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
||6:28 hrs||2:45 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||6:28 hrs||2:45 hrs|
Training Load By Week
Sample Day 1
10 min w.u. (HR Zone 1 moving to HR Zone 2/ RPE 3-4)
3x 1 min Fast Pedaling As fast as you can in an easy gear, (HR Zone 3-4/ RPE 5-7),
1 minute easy in between efforts (RPE 3-4)
1 min easy after last effort (RPE 3-4)
MAIN SET 1:
3 x 90 sec ALL OUTS (HR Zone 5, RPE 9-10)
3 minutes easy (HR Zone 2-3, RPE 3-4) in between efforts
After last effort 5 minutes Endurance (HR Zone 3, RPE 4-5)
Working Set #2:
5 Minute VO2 Max/ Max Effort!
We want to start this effort hard, but not so hard that you barely hang on for the end. PUSH HARD the last 45 seconds!
(HR Zone 5, RPE 8-10)
10 minute Cooldown, Small ring, (HR zone 1, RPE 2-3)
Sample Day 2
Today we get an idea of your baseline fitness via a field test. This may be completed on the trainer, or outside.
Sample Day 4
8 minute warm up (HR Zone 2, RPE 2-3)
3 x 1 minute Fast Pedaling, 1 minute easy in btwn
5 minute Steady State Interval (HR Zone 4, RPE 6-8)
5 minute Recovery (HR Zone 1, RPE 2-3)
2 x 1 min ALL OUT, really pushing the last 15 seconds! (HR Zone 5+, RPE 9-10)
5 minutes Recovery Between efforts (HR zone 2, RPE 2-3)
7 minute cooldown
Sample Day 6
8 minute warm up
3x 1 min Fast Pedaling
4 minutes Endurance
6 x 50m (about 8 second) Small Ring Sprints
Gearing: Small ring up front With 3rd hardest gear in the back
(If you have 3 chainrings in the front, use the MIDDLE CHAINRING!)
HOW TO DO IT:
Start off with the gearing above, from about 8-10mph.
SPRINT HARD AND FAST not he pedals (standing or seated) keeping the same gear, and spinning the pedals faster, for 8 seconds.
Ideally we should hit a cadence of 120rpm+, but if you don't don't worry! This program will help you get there!
Recover 3 minutes in between efforts
After last effort, 5 minutes of easy riding, then
30 minutes at endurance
5 minute Cooldown
Sample Day 7
10 minute warm-up
Focus on keeping in the mid-to-upper level of Zone 2 for the ride today, keeping your cadence 90+ for flats, and 80+ for flats/ Climbs.
(RPE 4-5, HR zone 2)
Sample Day 9
Make sure that you are staying in your endurance pace range!
Sample Day 10
Try to keep a cadence of 85-95 during the endurance portions.
If you must climb hills, go in the easiest gear that you can keep your cadence 80+