6 Week Triathlon BIKE Leg Power Booster- Get a Faster Bike Split for Triathlon

Average Weekly Training Hours 05:21
Training Load By Week
Average Weekly Training Hours 05:21
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.

Bike leg not as strong as you need/want it to be?
We've got you covered! This 6 week training program allows you to quickly and seamlessly replace your current on-bike program, in order to help you maximize your on-bike returns! Yes, it really does work, and yes it really is that simple! Designed in a 6 week cycle so as to allow any Triathlete to plug it into their current training program, the short, sharp mid-week workouts combine with a long weekend workout, to help each competitor take a big leap forward in their abilities for the longest leg of the Triathlon: The Bike.

I'm just 6 weeks out from my Key race, will this work for me?
EXACTLY! Yes! This plan is built with YOU specifically in mind! However, If you are currently in your Build period, this plan works wonderfully as well, although Weekend Ride volume will need to be increased 10-15% for those 70.3 and Full Distance Competitors.



But I'm a 70.3 or Full competitor, can this plan work for me?
Yes! This plan is built for Triathletes racing the Olympic Distance and longer! While the mid-week intense rides remain unchanged, the weekend volume ride has recommendations for how much additional ride time and at what effort level the longer course competitors should add.



How do I work it into my schedule?
Simply remove your current on-bike trainings, and replace each one with the corresponding training from this plan (Training weeks start on MONDAYS). It's that Simple!
If you're only doing 2 mid-week rides, there are instructions within the training plan as to how to select the rides that will help you continue to boost your on-bike abilities, within your current training plan schedule.


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

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

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

This is important, as we MUST be 100% dialed in to your CURRENT Functional Threshold Power (Lactate Threshold) is, in order to ensure that the training in the weeks ahead is dialed in 100%!

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 7
2:36:00
120.8TSS
Endurance ride with Fast Pedals

The Stomping at the beginning of the ride, and the Fast Pedaling at the end of the ride allow us to recruit more of the Nervous system, so we can really maximize your time on the bike, and the results you see.

10 min w.u.

8 x 10 sec Stomping as EMOM (Every Minute on the Minute).

HOW TO DO IT:
For stomping we want to stay seated in the saddle, and to be out on the wings, or on our hoods/drops. DO NOT EVER DO STOMPS IN THE AERO BARS.

With a firm, but relaxed grip on the handlebars, and keeping your upper body nice and still, STOMP DOWN HARD on the pedals for 10 seconds.

Keep the same gear throughout, unless terrain dictates otherwise.

2 hours at Endurance- This can be changed to meet your specific needs for your event. This program was initially built for 70.3 Competitors, but has been very successfully modified down to the Olympic level, and up to the Ironman level.

6 x 1 min Fast Pedaling
These should be done alternating between the 2-3 positions on the handlebars.
Aim to spin an easier gear up from Endurance pace, to as high of a cadence that you can keep your upper body still, and your butt solid on the saddle!

6 min c.d.

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.

Sample Day 11
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.

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