6 weeks to a faster Time Trial- Beginner

Average Weekly Training Hours 06:48
Training Load By Week
Average Weekly Training Hours 06:48
Training Load By Week

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.


You want to do a Time Trial, but you're not sure how to train


This beginner 6 week training plan is perfect for those riders either looking to compete in their first ever Time Trial, or those looking to boost their FTP so they can ride strong- especially within their group.


What do I need for this program?


All you need is 6-8 hours a week to train, 5 days a week (3 weekdays + 2 weekend days), and your bike. No, you do NOT need a Time Trial bike! you can use your current bike for this program!


How long are the rides?


Weekday rides are no longer than 75 minutes, and weekend riders are 2-2.5 hours in length.


Can I still do my weekly group rides?


You sure can! There are two ways to do this: 1. If your weekly group ride is on the weekend, simple replace the Easier of the weekend workouts with your group ride. 2. If your weekly ride is mid-week, head out for the ride, and push your riding schedule FORWARD from that ride, taking away the easier of the weekend rides and not doing it at all.


Who is this plan for?


This plan is built for beginner riders, who have been riding 8+ hours a week, for the last 3+ months, on a consistent basis. If you're not sure if this plan for you, email me at Brodie@HumanVortexTraining.com and I'll help you make sure to choose the right plan for you and your needs!


It's time to get STRONGER and FASTER... Let's GET STARTED!



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.

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

Menachem Brodie coaching certifications

Sample Day 1
1:15:00
83TSS
Field Test

Today we get an idea of your baseline fitness via a field test. This may be completed on the trainer, or outside.

Sample Day 2
0:47:00
52.5TSS
VO2 Max Flat-tops

Today we begin to work on your VO2 Max efforts, to help us bring up your functional Threshold power.

The Fast Pedaling at the beginning of this ride are important, as they allow us to begin to push up your optimal cruising cadence, as well as recruit more of the muscles for pedaling.


The efforts today feature enough rest in between to allow you to REALLY put your power out, for each and every effort.

Sample Day 4
1:07:00
62.9TSS
Low Cadence Tempo

Low Cadence Tempo efforts are all about the CADENCE, not the power!
We want to be at a cadence of 70-75, with a smooth, full, circular pedal stroke on both sides.

You should have a firm, but relaxed grip on the handlebars, and keep you upper body and core nice and solid.

Flat to rolling terrain is best for these efforts!

5 min w.u.

6x 30 sec Spin-ups, 1 min easy in between.

HOW TO DO IT:
Spin that gear up to get as high a cadence as possible, while keeping your butt just starting to bounce in the saddle!

2x on the hoods
2x on the bars
2x in the drops

3 min Endurance

MAIN SET:
3 x 12 min Low Cadence Tempo (cad 70-75, flat to rolling terrain)
6 min endurance (cadence 85-95) in btwn efforts

5 min c.d.

Sample Day 6
2:15:00
103.8TSS
Endurance ride with Fast Pedals

Head out for a nice endurance ride, using Fast Pedals to help warm up your Nervous, Cardiovascular, and Energy Systems.

Sample Day 7
2:20:00
106.5TSS
Endurance ride with Fast Pedals

Just as with yesterday, make sure that you are staying in YOUR endurance pace range!

Sample Day 8
1:06:00
88.5TSS
VO2 Max Flat-tops

Today we begin to work on your VO2 Max efforts, to help us bring up your functional Threshold power.

The Fast Pedaling at the beginning of this ride are important, as they allow us to begin to push up your optimal cruising cadence, as well as recruit more of the muscles for pedaling.

MAIN SET 1:
3x 4 min VO2 Max Flat-tops with 4 minutes easy in btwn.

3 min recovery+ 7 minutes Endurance

MAIN SET 2:
3 x 3 min VO2 Max Flat-tops with 3 minutes easy in btwn

3 min easy+ 2 min c.d.

Sample Day 9
1:11:00
79.5TSS
Long Sweet Spot's

Capitalizing on the last two weeks of Short Steady States, we are jumping into longer Sweet spot efforts.

Aim to keep the power pegged in the sweet spot, while keeping your cadence 90-100.

Menachem Brodie, NSCA-CSCS, USAC-PBT
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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