How Fit Can You Get In 7 Weeks? | Beginner Cyclist Vs Epic Sportive Ep. 1

Freddie from GCN's international channels has raced Andrew Feather up-hill and taken on a Time Trial. In this series, with some help from the Wahoo SYSTM training plan, Freddie is preparing for his first sportive: the Mallorca 312!
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Freddie from GCN's International Channel has raced Andrew Feather up-hill and taken on a Time Trial. In this series, with some help from the WAHOO SYSTM training plan, Freddie is preparing for his first Sportive: the Mallorca 312.
In Part 1, Freddie talks about how his progress on the bike has been undone by the Epstein Barr virus and meets with Rohan Dennis' trainer, Neal Henderson to discuss his new 7-week programme.
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📹 Freddie Vs. Feather 👉 gcn.eu/beginnervsproHC
Music - licensed by Epidemic Sound:
Ooyy - Olympos
Fasion - Outbreak
Rambutan - Some Thing
Enigmanic - Temper Temper
Soara - The Air Between
Photos: © Velo Collection (TDW) / Getty Images & © Bettiniphoto / www.bettiniphoto.net/
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Leave us a comment below!

[@gcn]

Do you think Freddie will be up to the challenge? Let us know in the comments!

[@OFFSHOREDOUG]

Should be able to do it. I could it and I’m 52 this month and had a quintuple heart bypass 3 1/2 years ago. I’m 108kg too. No lightweight. Took up cycling 3 years ago.

[@hardcoreway]

Lmao he’s already prepared. He’s not newbie cyclist and had done 200k. Its a joke or?

[@Choedron]

Yes. But it is irresponsible to do it in 7 weeks. Muscles gets stronger fairly easily. But it takes ligaments up to three years to be strong enough to take a beating of all those km. So chances are, that people risk injuries and illnesses, if they try to do the same.

[@matthewlewis2072]

He's got the base for it. A "beginner" with an FTP of 250W? 😬

[@matthewlewis2072]

Sorry, but he's not a "beginner".

[@Avioto]

If Freddie is a beginner, there needs to be a new word for whatever I am 😭

[@jcsrst]

Freddie is a young man in his prime. Bound to improve more radically than someone older!

[@rcs2003]

Definitely. He looks like a well trained man with well beyond average fitness level.

[@RabidMortal1]

At 3.75 watt/kg he's definitely not a "zero".

[@gefloigle]

My mum had some choice words for that, but I can’t post them here.

[@A10FT200LBPUMA]

Dude facts, I went on a 50 miler hilly ride today and got dropped 20 miles in.

[@whatwelearned]

Never mind sportives I'm convinced this guy is made for sprinting. Let's test his max watts and get him on the track!

[@Hainkhosau16]

To be honest we can already call him a sprinter by looking to his big body😅and I think he even have a potential to be a pro cyclist

[@matthewlewis2072]

Beast, for sure

[@Andrew-wf6fi]

Yeah he's not really a beginner!

[@galenkehler]

@@Hainkhosau16 lol not everyone who is big is a sprinter, nor is every sprinter big. Some of the best are small (Caleb, Cav, Zabel)

[@hoebertrabeck1621]

@@galenkehler zabel was not big.. zabel was a animal. he was not tall yes. but he was buffed.

[@aliancemd]

Freddie did 200km(more than I ever tried to do), he already knows that he needs to pace it. With his determination, some training, proper nutrition and pacing, he can do it!

[@stanislavkindiakov6334]

No doubts he will do it. Question is only if he makes it in 14 hours limit. Thumbs up!

[@DonaghKiernan]

312km is one level of challenge, but the 5000 metres climbing is the killer

[@seniorcycling5352]

@11:02 We’re gonna have to start calling him Freddie Triceps, 250 ftp with his legs 400 ftp on the hand bike 🤣

[@JayLato]

105 Freddie. Freddie is for the people.

[@runningbirderandbeer6140]

Freddie seems a right nice chap and I wish him all the best! You can do it, Freddie!!

[@luciakralova7087]

Good luck to Freddie! It would be great to see similar videos with a girl beginner cyclist too.

[@SPARKYGR81]

Or just with a true beginner

[@satchelle]

Yes! More women exposure please

[@janatlmb2770]

Yes, I agree, a real and more of them, right? But why, it's just a show, so do not get so disheartened.

[@RunsFarRidesFar]

He went from Freddie to, “damn is that Freddie???” Hanging around all of those noodle boys.

[@grahamhind2482]

Absolutely like Freddie and think he ought to do well, but no way is this a real beginner as most people would think of it.

[@DarthTater5738]

True, I always thought they should do a zero to hero video where they take a desk warrior who has barely ridden before and train them up. That's where I was in June.

[@foxtrotyankee6131]

@@DarthTater5738 watch NorCal Cycling. He did a series exactly like that

[@estoylaroca]

Beginner cyclist is much different from a person who has 0 interest in exercise.

[@dalecollins2085]

I'm currently training to compete in the 312 in 2023.... So watching Freddie training will be a great help.

[@19redmiata94]

When I was starting out, I wish I had done structured training early on, preformance gains are awesome with a solid training plan. Im at a point now where 100+ mile rides are no big deal.

[@majorburdon4815]

Looking forward to this series, just started the Zwift Academy having cycled for 3 months. My FTP is 208 @ 107kg so hopefully get closer to Freddie over winter

[@TheGugu93]

Ah yes, the 300 watts of ftp "beginner". I mean, thumbs up for Freddie, but a real beginner is more likely to be near 200 watts

[@olliemacfarlane826]

When I last did an FTP test I could do 120

[@JibbaJabber]

@@olliemacfarlane826 Now that's more like it:) BTW, being a Ollie, how often do you get dropped??

[@olliemacfarlane826]

@@JibbaJabber I usually start the ride dropped

[@6872elpado]

He's a beginner in cycling but if he did rugby his cardio and endurace is already pretty good

[@hardcoreway]

Less than 200, more realistic is 150

[@koopa1231]

Freddie is back! Amazing

[@leonardgbrisebois]

Going beside the bed and saying "This is where the magic happens" and the look on Ollie's face...priceless!

[@Solarsystem50]

This is great stuff. Looking forward to see the entire series.

[@nathanielo51]

We have been watching Freddie for almost a year. NOT a beginner anymore.

[@christianhuber4054]

Awesome series idea, especially with Fall and Winter approaching..gives me some incentive to ride hard in the off season!

[@jamesmckenzie3532]

It's great to see another vic.. er volunteer to show off what GCN can do. Kudos to getting Neal Henderson (aka Sir Neal) involved. Lots of knowledge behind what SYSTM is. Freddie is on great hands.

[@tompriestner9007]

Great- love these series things you do!

[@xtrailz]

If Freddie is a beginner, then what does that make me???? a proto-noob?

[@mehrdadhaghighi5140]

Great series, amazing guy, amazing team! Really well done!!!

[@LUCYDIAMONDBOXER1]

All the comments saying Freddy is not a beginner ..... He is. There's more to cycling than just thrashing the cranks on an a FTP test. A F1 driver isn't an F1 Lewis Hamilton just because they can floor the accelerator....... You have to know how to take corners, climb effectively, spring, pace , fuel and confidence in groups/peloton rides, descending at speed, managing weather effects.... The list goes on. Good effort Freddy and crack it 💪👍

[@stelladavis7443]

Love Freddy, look forward to following the mini series

[@petewillmot]

Brilliant Freddie! Thanks for sharing your journey. Great see both Lloydy and Freddie training and completing an intensive workout regime for and end result! It’s super helpful to have both ex-pro and ex-beginner showcasing at the same time. Also Freddie needs to get on the presenting side of things! He’s a natural!

[@NeilLavitt]

You know that's the plan - presenting that is! The roaming presenter for the Global Network. Now that Ollie has become super fit and is no longer the drop boy, they need someone new.

[@manilamartin1001]

I'm really impressed by his enthusiasm.

[@martinkucerak8469]

Freddie! You can do it! Thats for sure! Keep up the hard work!

[@marcusthornton2844]

I think compared to when we've previously followed riders on structured programs (former pros and a serious amateur), we'll see spectacular results with Freddie.

[@brezdog4623]

I've gone from *complete* novice, starting in May 2020 on a Carerra hybrid to completing NC500 Aug 2021 (We did NC600 😉) in 5 days and now ride at a semi-decent level. Not sure it'll be entirely doable in 7 weeks for an absolute beginner, but ya man is starting from a decent level so if he can fit the training in and get the nutrition spot on, why not!? Combination of some targeted resistance training, cardio and a lot of time on the bike, hills, flats, distance and speed. Repetition and specificity is key. These crazy endurance rides are as much about nutrition, hydration and mental stamina as they are fitness. 196 miles and 18k feet at above 14mph, in the balearic sunshine is gonna be tough! Keen to see how it goes. This has given me some inspiration for my next challenge! 👍

[@matt_acton-varian]

"Freddie is basically GCN's C-3PO" 🤣🤣🤣 Does that make Ollie GCN's R2-D2? Data driven and the infomaniac.

[@FlatSpinMan]

What languages does he speak? I thought that was one of the interesting parts.

[@matt_acton-varian]

@@FlatSpinMan Probably Wookie, Bocce and Galactic Basic.

[@jonfarmer7914]

If I recall correctly, Luke Skywalker got dropped...down a big shaft in 'The Empire Strikes Back'.

[@jascollinscork]

FairPlay to Freddie!! Looking forward to seeing how this goes for him!!! I wonder has the 312 been on……. Coz tough going through this indoor training into the winter!!

[@christinagostick3048]

Just a brilliant Video. Well done Freddie.

[@billmccaffrey1977]

Go Freddie Go! We are behind you. You can do it. I will iterate the couch, don't push beyond you level in training. I did this as a power lifter and crush my lower spine. Now I just bike and stay within my limits (most of the time).

[@mildpandemic3944]

Yesssss, Freddie is back!

[@jasonmcgrody9472]

This is the "How Fit Can You Get" that we've all been waiting for! For me, back in 2019, I went from about 225W FTP to about 270W in 8 weeks and I'd be willing to bet Freddie can beat that.

[@hiddenrob6289]

Love from the east coast, love the cylcling videos just what I need to get it going the blood I love it. I always watch these before I go out and get my body moving. I always watch one of these, and then put up my heavy playlist like Delta Parole, Three Days Grace, System and then I just go haaaaard!!!! Tactic hasnt let me down yet.

[@j030977]

"Beginner"? Not anymore by any stretch. lol! I would love to see an actual beginner (like me who hasn't been on a bike since childhood.) But I love Freddie and I can't wait to see how he gets along. He can do it!

[@curiouscyclist865]

I still consider myself a beginner after riding for 2 years and done 34 races. Many of my teammates are far more experienced, and it shows in tactics and power!

[@stanislavkindiakov6334]

@@curiouscyclist865 man, there is always some one more experienced. But it doesn‘t mean you are beginner

[@williambrazil3760]

@@curiouscyclist865 You're dead right, like there is a difference between being a beginner to riding a bike, and a beginner to cycling as a sport and he's new to the sport

[@estoylaroca]

There's a big difference between beginner, and a person who just knows how to pedal a bike. Much like how there's a big difference between Freddie who has what, like 1-2 years of experience, vs people he's up against with decades of experience. People just love to argue about semantics.

[@150metri]

Freddie is back! Hallelujah!

[@jhcycling3098]

Bought my first road bike February 2014.. and waited two long winter months to get it on the road (Finland). Last sunday of August on the line of Ötztaler with 238km and 5500 climbing meters and got finisher jersey. Comparing me and Freddie as being ”beginners” it’s easy to say he will finish without mechanical problem or injury. It’ll be tough ride with several toughts (mental crashing) giving up and cramps/pain, but he’ll survive it!

[@billinhouston3291]

Freddie! Good luck, bubba. Can't wait to see how you do.

[@CZ.3]

Newbie here, this is exactly the series ive been waiting for

[@chvsek]

Best of luck Freddie! You'll smash it mate.

[@martinandersson5833]

Best of luck Freddie! You can do this. Your power numbers will come back in no time and keep building fron there. You can achieve a lot in seven weeks👍

[@w.trunks2472]

Looking forward to this series but still think you need a real novice who is 48 and 117kg 🤔

[@hutchmusician]

Fat lad checking in. I volunteer as tribute.

[@w.trunks2472]

@@hutchmusician just like me

[@PedroRodriguez-kg4bq]

Real novices here. 27yo and 80kg. We’re not all fat ;)

[@andrewschirmer3849]

Freddie is a nice guy but the title of this series is so wrong. A beginner cyclist cannot ride 100km let alone 200km. I’m sure the ride will be super tough but Freddie will complete it. Next time use a beginner cyclist and this will be eminently more watchable.

[@w.trunks2472]

@@andrewschirmer3849 agreed I’ve been riding for just over 2 years had 4 months out of that as crashed and broke clavicle and the longest I’ve managed is 37 miles and was knackered after.

[@lanceschroth6431]

I got into cycling the same way. By commuting to work. That progressed into getting a road bike. Then dabbled in racing. For some reason I like to suffer and feel lots of pain. But I also have the most fun riding with my friends on those hard painful rides.

[@nicholascastle9727]

Good luck Freddie. Hope to see you at the 312. I'll be asking for a push.

[@ChristianNorling]

This is going to be a good series 🤙🏻

[@Appetite4Rose]

Finally, an amateur mini-series! Really good to see one of these on the channel

[@bartman21]

Freddy is a great inspiration! Ride on Freddy 💪🏻👍🏻

[@satchelle]

Whoop a Freddie series!

[@TobiasRohde]

Nice "wheel chairs" in the interviews part. 😃

[@midwesttreasureandrelicrec7914]

This is absolutely great I'm built very very similar I'm coming in right at 94 kilos now and restarting cycling after a hernia I can't wait to see how this gets along.

[@geisslersonMC]

This is great - audience loves Freddy since his first appearance

[@PrinceChanning]

Is anyone else curious about Freddie's desktop pc setup? That looked bangin 🤟🔥

[@stennan]

Nice setup... I am speaking about the PC. 😁 /PC-masterrace

[@ronbyers9912]

Freddie is young and clearly an athlete so this should be something he can handle.

[@IainGray98]

Come on GCN, it's been 10 days and we're all eagerly waiting for the next update on Freddie's journey.....

[@inigomontoya551]

Can we get an actual beginner that trains with basic equipment next time? Most of your "beginners"have extensive sporting backgrounds with top end gear reaching 300ftp while being coached by professionals. I want to see some poor 110kg, 35 year old sod following the standard training on basic equipment and see how they progress over the year.

[@Chickenmusk]

+1 for this idea.

[@12Burton24]

That would be a nice thing to watch but they do a 7 week challenge thats not enough for a true beginner.

[@6872elpado]

I think that type of guy should first focus on simple activities such as walking and getting his diet on a normal level. You can't start such programmes from that level. So the first months would be totally boring and to be honest, they should just be what we all do and not advertised like a training programm.

[@FlatSpinMan]

@@6872elpado Exactly. Freddie started cycling last year. That is beginner enough, especially given he had his fitness reset due to the virus.

[@foxtrotyankee6131]

I think Freddie is pretty close to being a beginner. I think your main issue is that he probably has a high level of base fitness (probably from playing rugby) and so the numbers hes reaching seem pretty high for a "Beginner". But he is starting out fresh again recovering from a virus and will probably have a lower level of base fitness so I think his starting point is quite reasonable to be classified as a "Beginner". Not sure what his training program will be but I am sure anyone who has a road bike with a claris groupset and an entry level smart trainer (yeh ik they are still bloody expensive) can achieve the same progress as Freddy.

[@craigroberts2472]

I’m sure you will make it seeing that you have got your hands on the yellow GCN bottles to make you go faster!

[@ian_strachs]

Best of luck to the lad, will be interesting to see how he manages and how/if his body composition changes. Also as a polyglot he'll be ready to hit the ground in Mallorca speaking the language!

[@lechprotean]

if I had a physique like that, honestly I'd be a bit hesitant to lose upper body muscle mass, just for w/kg sake. He might want to stick to flat/short crit racing and keep a manly physique

[@dmcarthur60]

What a great series concept. You can do it Freddie. I’m sure everything is rooting for you

[@samuelbonacorsi2048]

Freddie comes to this challenge fairly fit. I understand the challenge is significant but Freddie isn’t an average bloke off the street - I think he’ll deliver the goods.

[@prostadadaj]

Getting Freddie ready

[@Clap_My_Dog]

Freddie is my favourite presenter

[@EnhanceWellbeing]

Ready, Freddie, go!

[@FlatSpinMan]

Hell yeah man! All in for Freddie! He is virtually unrecognisable from his first videos. Good luck fella. 312km and 4700m is going to be insane. Such a good series idea. This is what we want to see.

[@JackLee199004]

What a gain! Power and biceps! ;)

[@mannerv8178]

Can we crowdfund a proper microphone for Neal?

[@th5841]

For any beginner it is so very importaint to take it easy and to be patient. Rome wasn't build in one day. I started as a potato sack at the age of 31. It took me some months to get past the constant pain in my body, from where I could not do more than just the daily 13 km each way commuting in a controlled pace, to where I could increase the power and range. Also for the sake of the mental being.

[@octavelapize6657]

How the heck is that a beginner cyclist ?! 300w, 200k ride, that massive saddle to bars drop... come on GCN. That's a shame it would have been a great series

[@FlatSpinMan]

Cos he started cycling last year?

[@foxtrotyankee6131]

Said this in an above comment. But seems peoples issue with this is his high FTP which is probably because of his high base level of fitness from playing rugby. He is new to cycling and hasn't done much structured training before and I think the point of the video is to show the progress that can be made by someone who has never done training.

[@octavelapize6657]

@@FlatSpinMan Remco won the junior worlds (itt and road, same for belgian and european championship) after 1 year riding a bike. Was he a "beginner cyclist" ?!!. Wins elite european champ ITT the year after, what a beginner!

[@dodorandria]

@@octavelapize6657 Remco practices football at a high level. I was very good, even certain to become a pro but he has decided to become a cyclist instead. So like Feeddie, he already had a high level base in fitness.

[@Kimberly_Sparkles]

He's a ringer for what this series is claiming to be about for sure.

[@alvaroruiz1877]

A star is born

[@estoylaroca]

As opposed to many of the comments, I do think Freddie is a beginner. I think people have the misconception that when you guys say "beginner", they think of a person who ABSOLUTELY has not exercised in 20+ years of living. That's just a person who doesn't exercise, not even remotely close to being classified as a beginner. When they say beginner, they mean a person who just picked up cycling. Which Freddie is ABSOLUTELY classified as.| You can be a marathon runner that picked up cycling today, and be classified as a beginner. It's not a question about fitness, because you can LOSE fitness, it's a question of experience and knowledge. But I can sense that most comments are just looking for excuses. When Freddie climbed that hill, I'm sure 100%, every inch of his body is SCREAMING for him to stop. It's not a question of skill and experience, it's a question of WILL AND PERSEVERANCE whether he would finish it. And you just can't teach that. If you're looking for an excuse / someone to relate to that DOES NOT want to push themselves, then you won't find that person in Freddie.

[@Normally_aspirated]

This is quality content

[@MaxwellStarr]

Budget version of MTV's Cribz: GCN's Cavez

[@chrisfurby8241]

You've got this Freddy 👋👋👋

[@havefunandbikestuff]

Go Freddie!

[@hugobci]

From other comments, I assume a lot of people would consider as beginner just people shifting from sedentary to cycling. He is a beginner at cycling. One can start strong in a discipline, based in his background, etc

[@Kimberly_Sparkles]

This is meant to be a long form AD for Wahoo's system. Taking an already athletic person into another discipline doesn't demonstrate that the platform is particularly helping him in anyway. He could do it without the platform. Conversely, I can look up Peloton and see people who were relatively sedentary becoming active and staying active. If I'm a consumer looking at reviews and content on YT, it's not going to make me interested in Wahoo if I am not an athlete. Possibly, wahoo wants to narrowly advertise to athletes and that's a choice, but it's a much smaller audience.

[@hugobci]

@@Kimberly_Sparkles totally agree with you, as an ad for wahoo it is flaw.

[@andreasvestergaard2351]

i love Freddie

[@simonbartram9231]

The point is Freddie is an amateur like most of us not a racer or a pro. Someone who got into biking because he liked it. His power is redundant to me. The interest lies in what will he achieve from now with expert coaching. The value is in the process not his starting fitness. I find that inspiring and no I’m not in the vicinity of 300 W

[@FlatSpinMan]

Exactly. There’s some bizarre shit in this video’s post about what constitutes a beginner.

[@dennistay9980]

We wanna know more about Ollie too! We're missing his meet the presenter

[@ugriDnuub]

this is gonna be good

[@bigmikeshooter]

One question. It's the same for MTB riding ?

[@piotrwojcik1756]

Cmon Freddie you can do it.

[@stennan]

Also Freddie seems to have a lot of muscles, a lot of them on the upper body. I think that will pose a challenge considering the steep climbs in the sportive. Will be interesting to follow his FTP and relative FTP (W/kg) development over time. Are there a lot of aid stations on a Sportive or are you required to carry a lot of water yourself?

[@kingofcrunk4237]

Great point. I believe it goes even further than that with cycling; I believe that more muscle mass on the upper body, even if only using it to a lesser scale than the legs and core, has its own energy toll on the body. For me, this equates to having to eat far, far more, and more often, with gels and what-not, than the cyclists I'm keeping up with and sharing pulls.

[@winstontan2711]

what headphones are Freddie on? Dont them ear pads get soggy with the training?

[@pookienumnums]

Good luck freddie!

[@JOZLEDEACHE]

I think Freddie is a beginner but only experience and perhaps skills wise. When talking about fitness level he is pretty decent!

[@suliske]

Best of luck Freddie let’s gooooooo

[@MookyMc]

YES FREDDIE!!!

[@bet609]

is that the wahoo power meter pedals on fredie's bike?

[@NYGiants4Life]

I was 105KG when I started cycling. It took weeks for me to go up a short incline, or steep hill. It got to a point where I almost gave up, but didn’t because I did enjoy it when I was on flat. As a real beginner it took weeks for me to even get all the way up the hills without talking a break. It was so hard to get back on midway and try to finish peddling up.

[@JonLeonardF10]

Pretty soon Freddie can drop Olie Can’t wait to see that, next season I bet

[@gvnrchmnd]

Ah yeah one of those smashing out 200km beginners…..

[@dominickbrookes5103]

This is VERY much like the couch to crit series from Nor Cal racing. Jeff put on a very similar series.

[@hussainazzetouni2986]

Hi, good luck and it's very good work.

[@peanutbutter604]

Best of luck 🚲

[@stevenbell482]

#Freddie Go, Go, Fo!!!!

[@Hardcaslte]

Little disappointed you didn't do the 4DP test. Would've been cool to see all of his numbers.