Lean and fast in 8 weeks- Your weight loss plan to riding stronger!

Average Weekly Training Hours 06:39
Training Load By Week
Average Weekly Training Hours 06:39
Training Load By Week

This plan is designed to get your metabolism roaring through a carefully selected series of High-Intensity Training Rides, as well as rides to help you push your fitness up. Best paired with the advice of a Certified Sports Dietitian, this plan not only helps riders lean out, but also allows them to come out stronger than before- the perfect pair for fitness and performance! This program includes an overview of how to determine your Daily caloric needs, which will allow you to have a starting point with your Certified Sports Dietitian.

Sample Day 2
1:15:00
Field Test!

Functional Lactate Threshold Field Test

Make sure you choose a safe location, that you can perform these efforts safely and without interruption. You should be able to return to this location to re-test on weeks 4 & 8.
And remember- keep the easy parts EASY!

If you do not have a downloadable Heart Rate Monitor, you should keep the following number as you go through this test:
Heart Rate at minutes 3 & 4 of the 5 min ALL OUT (VO2)

Heart Rate at Minutes 5 & 6 of both the Threshold efforts. (average of these will be our Lactate Threshold HR)
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Sample Day 3
0:30:00
Sober Ride

Sober Ride

This is an EASY ride (L1/L2) without any food of beverage before (Water is ok, as is black coffee).

The sober rides are best done on the trainer or rollers, or a quiet area where you won't be tempted/ need to ride harder, and can keep your effort easy.

*If you have a medical condition that requires medicine be taken with food, or that you eat something first thing, DO SO!!!

Sample Day 5
1:00:00
(BROS) Big Ring Over-geared Sprints

10 min warm-up (L1 ramping to L2)

3 x 1 min Fast Pedals (High Cadence, easy gear, just shy of bouncing in the saddle!)
1:1 work to rest

1 min Fast Pedal each in this order:
-Bars
-Hoods
-Drops

5 min Endurance (L2) cadence 85-95)

10x 10 sec BROS (Big Ring Over-geared Sprints
How to do it:
-Start off in your big ring x 12-14 gear (not quite the smallest gear in the back).
-Feather your breaks to slow yourself down to 12-14mph.
-Get into the drops
-Jump out of the saddle and work the bike side to side for a 10 second sprint!

1 min easy (L1) in between efforts

3 min recovery (L1) after last effort

10 min endurance (L2) cadence 90-95

5 min C.D. (cool down) (L1)

Sample Day 6
1:15:00
Endurance Ride

Listen to your body today.
If you're feeling a little fatigued from this week, stay on the shorter side of things.

Make sure you're keeping on top of nutrition this weekend, don't fall behind!

Fresh Fruits and Vegetables, especially dark leafy greens, are key.
If you're not used to a lot of fruits and veggies, start off slow.

Take to your Dietitian for advice and guidance.

Sample Day 7
1:30:00
Group Ride (Endurance)

12 min W.u. (L1 ramping to L2) cadence 80-90

60-70 min Endurance (L2) cadence 95+ (or+5 over your normal "cruising cadence)

8-15 min c.d. (L1) Cadence 80-90

Sample Day 9
1:15:00
Short SSI's

10 min w.u. (L1 ramping to L2)

4 x 1 min Fast Pedals (1:1 work:rest)

3 min Endurance (L2)

5 x 5 min SSI's (L5-Lactate Threshold) cadence 90-95

1:30 min recovery (L1) cadence 80-85 in between efforts

15 min endurance cadence 95+

10 min c.d. (L1)

Sample Day 10
0:45:00
Sober Ride

Sober Ride

This is an EASY ride (L1/L2) without any food of beverage before (Water is ok, as is black coffee).

The sober rides are best done on the trainer or rollers, or a quiet area where you won't be tempted/ need to ride harder, and can keep your effort easy.

*If you have a medical condition that requires medicine be taken with food, or that you eat something first thing, DO SO!!!

Menachem Brodie, NSCA-CSCS, USAC-PBT
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Human Vortex Training LLC

Remarkable Value provided to clients in terms of advanced understanding of Biomechanics, Injuries, Rehab, and Sports performance (Mental & Physical components)

Specializing in Road Racing, Time Trialing, and Strength Training Programming.

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