Stop getting dropped on the flats/rollers! Beginner to Intermediate Plan for Stronger Riding
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. Getting dropped on the flats? Over the last nearly 10 years of coaching, I've helped quite a few riders who were excellent climbers, to stop from struggling to keep up with the group on the flats/rollers. Surprisingly, there are very few training programs out there that offer riders the training necessary to ride strong across the board.
Getting dropped on a ride can be incredibly frustrating (I've been there myself!), and can really take some of the fun out of riding. But it doesn't have to be that way!
What does this program include?
This program is built with the full-time working rider in mind, as all of the mid-week rides are 75 minutes or less. Weekend rides are written for 2.5-3 hours in length, although you can extend them up to 4.5 hours if your current fitness and riding capabilities allow. If you are unsure, stick with the prescribed workout times through week 3, and then decide if you can add more ride time.
How many days a week does this program require?
This program is built as a 5-day a week riding program.
Wednesday and Fridays are OFF.
Getting dropped on the flats?
Over the last nearly 10 years of coaching, I've helped quite a few riders who were excellent climbers, to stop from struggling to keep up with the group on the flats/rollers. Surprisingly, there are very few training programs out there that offer riders the training necessary to ride strong across the board.
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
||8:19 hrs||3:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||8:19 hrs||3:00 hrs|
Training Load By Week
Sample Day 1
Today we get an idea of your baseline fitness via a field test. This may be completed on the trainer, or outside.
This field test should be done on a FLAT course, as the purpose of this training plan is to help boost your power and abilities on the flats.
8 min w.u. (Wam up)
3x 1 minute Fast Pedaling (1x ea on bar tops, hoods, and drops). These should be done by keeping your arms nice and relaxed, with a firm, but relaxed grip on the handlebars.
HOW TO DO IT: Using a gear that allows you to ride at endurance, over the first 15 seconds of the effort raise your cadence up to where you are just shy of bouncing in the saddle, and hold that cadence for the remainder of the effort.
5 min endurance
5 min ALL OUT (Push hard!)
10 min Endurance
Then 2x 10 min Lactate Threshold efforts. For these, your legs should begin burning around 2.5 minutes in, and you should be able to maintain that burning sensation for the rest of the effort.
8 min easy riding in between efforts
5 min c.d. (cool down)
Sample Day 2
Today we will get a feel as to your limits as the cadences hit the lower end of the spectrum.
The stomping at the beginning of the ride will have you focused on keeping your core nice and tight, while letting your legs do all the work.
If at anytime during todays ride you have knee, ankle, or back pain, bring the cadence up 5 RPM's until you can ride pain-free.
Sample Day 4
This is a fantastic workout to help you deal with variances in terrain, especially when riding in a group.
Break out your mental game, cuz it's going to be a tough one!
Sample Day 6
2,5 HR Endurance Ride.
Feel free to add up to 60 min endurance in the main Endurance segment today, between the sets of Stomping.
This CAN be a group ride- as long as the group is at YOUR endurance pace.
Sample Day 7
2 hour Progressive ride. Feel free to add up to 40 min at the HIGHER ENDURANCE pace in the middle of the workout.
Start in the lower end of Endurance power zone, after 30 minutes, increase to the upper end of the Endurance Zone, lastly, for the last 20 minutes, Ride at TEMPO effort, 5 min c.d.
Sample Day 8
Try to keep a cadence of 80-95 during the endurance portions if you can.
Fast Pedaling involves ramping up your cadence in a lighter gear, where you fell slight pressure on the pedals at endurance pace, and bringing up your cadence as high as you can, while staying with your arms relaxed and butt solid on the saddle.
Aim to hit that top-end cadence in the first 15 seconds of each effort, and hold on as long as you can!
10 min w.u.
3 sets of 6x 1 min Fast Pedals
for each set of Fast Pedals rotate through the 3 positions on the handlebars- the Bar tops, the hoods, and the drops, 2 times each.
You'll notice that your top cadence for each position may be different, this is normal! Just do the best you can keeping great pedaling technique, with a firm, but relaxed grip on the handlebars, and your butt solid on the saddle.
10 minutes endurance in between efforts
6 min c.d. (cool down)
Sample Day 9
After a longer warmup, today we will be using low cadences to recruit more of your muscles motor units to hep us with those steep hills.
Any kind of knee, hip or back pain means you stop the effort immediately, and ride at Endurance pace, cadence 85-90.
The Muscle Recruitment efforts should focus on a perfect circle that is SMOOTH and steady all the way through each side.
Keep your heel parallel to the ground through the pedal stroke, except from about 10 o'clock through 1 o'clock position, where it may be slightly lifted.