4 Week Intro to Training for Beginner Cyclists & Triathletes

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4 Week Intro to Training for Beginner Cyclists & Triathletes


Menachem Brodie

All plans by this Coach


4 Weeks

Typical Week

3 Day Off, 4 Bike

Longest Workout

2:25 hrs

Plan Specs

cycling road cycling beginner power based tss based base period

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Human Vortex Training Menachem BrodieDesigned 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.

Thinking about a training plan, but just not sure if you're ready?
The love of riding your bike is intoxicating, isn't it? The air rushing past your face and body as you whoosh along a beautiful path or road, the amazing feeling of accomplishment when you make it to the top of a climb....You have fallen love with the sport, and know that a structured approach will help you get even more out of the sport you love...But how do you choose a coach or a training plan? Can you ride with a group if you're following a training plan? Over the last 8 years many athletes have come to me to help them answer these questions. This training block offers you a peek into the world of structured training, advice and guidance from an internationally experienced USA Cycling Certified Coach, and the beginning tools to take your riding to the next level!

What does this program include?
This program give you 4 days of riding a week: 2 mid-week rides which can be moved around within the week itself, and 2 weekend rides, with one being a group ride, and the other being an endurance ride with a few personal efforts built in.

How many hours a week do I need?
Just two 1-hour rides mid-week, and 1.5-2.5 hours for the rides on the weekend, that's it!

What can I gain in 4 weeks?
As a beginner, you are in the great position that when we begin to structure your riding! You can see quick gains in your abilities, as well as start to learn tips and Secrets from an Expert Coach! This program will help you increase your riding speed, your ability to handle short climbs, and increase your confidence in your group!

For more information about this plan, please DOWNLOAD the Description Document.

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.

Questions? Please visit us on the web at HumanVortexTraining.com or email Coach Brodie directly at: Brodie@HumanVortexTraining.com.

Menachem Brodie coaching certifications


Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:19

Menachem Brodie, NSCA-CSCS, USAC-PBT

Human Vortex Training LLC

Remarkable Value provided to clients:
Advanced understanding of Biomechanics, Injuries, Rehab, & Sports performance (Mental & Physical components)

Having been one of the slowest riders of my riding group when I started, I had to quickly use my background in Strength Training & Exercise Physiology to figure out how to keep up. 10 years later, I've helped athletes around the world to maximize their potential and power!

  • Advanced experience & knowledge in Injuries, Rehab, and Sports Performance

Sample Day 1

Beginner Field Test Lactate Threshold

In order for us to train properly, we must complete a field test from time to time. This allows us to understand where your fitness is, as well as were your strengths and weaknesses lie.

The beginner field test focuses on the Lactate Threshold Energy system, and allows us to properly set your training levels to ensure that we TRULY understand how easy/ hard your riding is.
This may be completed on the trainer, or outside. If outside, plan for a safe, uninterrupted 3-4 mile stretch of road, where you can ride for the full 8 minutes.

Sample Day 3

VO2 Max Flat-tops, ALL OUTS

Todays workout we get right into one of the harder energy systems to train, as it is very challenging mentally and physically:

The VO2 Max energy System.

3x 1 min ALL OUTS, 3 minutes easy in between efforts.

8 minutes Endurance

2 x 4 min VO2 Max Flat-tops, 6 minutes Easy in between

Sample Day 5

Foundational Miles/ Group Ride

Todays ride is a Foundational Miles Ride.
These are done with a slightly higher power range than Endurance Rides (at times touching on 80% of you Lactate Threshold).

This makes it much easier, and much more enjoyable to do in a group setting.

Make sure to keep your pedals turning 95% of the time (No coasting!), and that you are focused on a smooth, even pedal stroke, especially on rolling terrain, and when you hit those slight inclines.

Cadence 90-100 on Flats/rollers
Cadence 85+ on climbs!

Sample Day 6

Endurance ride with Fast Pedals

Make sure that you are staying in YOUR endurance pace range!

Sample Day 8

Short Steady State Intervals

Todays workout we begin to build up your ability to ride at your Lactate Threshold.

Sample Day 10

VO2 Max Flat-tops, ALL OUTS

Repeating last weeks ride, you are beginning to learn and understand how YOUR body reacts to the different efforts, and you increase your ability to properly balance your energy intake, and your efforts on the bike, so you can CRUSH different rides!

3x 1 min ALL OUTS, 3 minutes easy in between efforts.

8 minutes Endurance

2 x 4 min VO2 Max Flat-tops, 6 minutes Easy in between

8 min cool down

Sample Day 12

Group Ride

For Group Riding, we allow a little bit higher than endurance for our efforts today.
Aim to let the others do the hard work, but feel free to chip in here and there.

Aim for no higher than 85% of threshold power for a TOTAL of 15 minutes of todays ride!

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