110 days to CRUSH your first 100 Mile Ride! *NEW Workout Builder!*

Average Weekly Training Hours 06:24
Training Load By Week
Average Weekly Training Hours 06:24
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.


CRUSH your first ever Century Ride training under 10 hours a week!


Any cyclist who has completed a century ride can still recall their first century-for better or worse... It's considered a right of passage for avid cyclists to finish a 100 Mile ride. But you don't have to ride for hours on end in order to prepare! This plan brings to you cutting-edge techniques from a USA Cycling Certified Expert Level Coach with International Experience, to maximize your time on the bike as you train for under 9 hours a week for the vast majority of the plan. (7 weeks are under 8 hours total per week, 4 weeks are 8-9 hours total, 5 weeks are 9-10 hours total).


Ride Stronger and Faster!


While we build you up to CRUSH your first Century, you will see significant improvements in your riding strength and abilities across the board. Your VO2 max, and even your sprinting abilities, will improve. For less than $1 per day, you gain speed, strength, and expert advice and guidance to help you become a smarter, more efficient rider!


Who is this plan built for?


This plan was built for those who work full-time, and are looking to train 4 days a week (2 weekdays + 2 weekend days). Week 1 you have the option of riding 5 days (day 3 being the optional ride, but strongly encouraged).
Weekday rides are under 75 minutes ***only 6 are more than 70 minutes**


What should my fitness be to start this plan?


To begin this plan you should be riding 3-4 days a week, with 2 days a week being at least 2.5-3.5 hours at Endurance to Tempo.
This is a Power based training plan, and Training zones are based off of Field Testing performed at the beginning, middle, and end of this program.


I'm a beginner, will this plan work for me?


YES! This plan was built for beginners who have been riding for at least 3 months, consisting of riding 1x mid-week for 60-90 minutes, and 2x weekend endurance/group rides of 2-3 hours in length. This plan is built for those with a "usual" weekend ride averaging speed of 13-15mph (moving time). Those with faster averages will find this program just as challenging, however their total ride times will be less, due to some of the weekend rides being built based off of distance.



***IMPORTANT NOTE- Due to some weekend rides being Distance based, the TSS and Ride time shown in the Plan overview graph do not fully represent this program. Weeks 1,2,6,10,14, and 16 each have long rides programmed via distance, and thus no TSS or Ride time is available for the Overview Graph***


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 HumanVortexTraini

Sample Day 1
1:07:00
75.7TSS
TESTING Field Test Lactate Threshold

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

This field test should be done on a FLAT course, as the purpose of this training plan is to help boost your power and abilities on the flats.

8 min w.u. (Wam up)

3x 1 minute Fast Pedaling (1x ea on bar tops, hoods, and drops). These should be done by keeping your arms nice and relaxed, with a firm, but relaxed grip on the handlebars.

HOW TO DO IT: Using a gear that allows you to ride at endurance, over the first 15 seconds of the effort raise your cadence up to where you are just shy of bouncing in the saddle, and hold that cadence for the remainder of the effort.

5 min endurance

5 min ALL OUT (Push hard!)

10 min Endurance

Then 2x 10 min Lactate Threshold efforts. For these, your legs should begin burning around 2.5 minutes in, and you should be able to maintain that burning sensation for the rest of the effort.

8 min easy riding in between efforts

5 min c.d. (cool down)

Sample Day 2
1:00:00
62.3TSS
Endurance with Short ALL OUTS

After Yesterdays Testing you may be feeling a bit tired, and that's a good thing!
Today we will do a few super short, hard efforts, with full recovery in between.

This serves us to build a little bit of training stress right off the start, and to help you get a better understanding of how you may feel after our second mid-week rides for the next few weeks.

Use how you feel today after the ride and tomorrow to begin to think about how you need to eat and sleep, in order to maximize recovery.

The ALL OUTS should be done at maximal intensity, treating each effort as it's own (don't think about the other ones!). 

Aim to keep your pedaling cadence above 90 for each of the ALL OUT efforts. 

5 min w.u. (warm-up)

3x1 min Fast Pedaling (1x ea on bar tops, hoods, and drops). These should be done by keeping your arms nice and relaxed, with a firm, but relaxed grip on the handlebars.

HOW TO DO IT: Using a gear that allows you to ride at endurance, over the first 15 seconds of the effort raise your cadence up to where you are just shy of bouncing in the saddle, and hold that cadence for the remainder of the effort.

6 min endurance

MAIN SET:
4 x 1 min ALL OUTS, 4 minutes Easy in between

7 minutes Endurance

5 x 30 seoncd ALL OUTS, 2 minutes easy in between efforts.

6:30 min cool down

Sample Day 4
1:00:00
46.2TSS
30-60 min Easy ride

30-60 min Easy Ride. 
If you're time crunched, and can only get in 2 mid-week rides, skip todays ride.


10 minute warm-up

Focus on keeping in the mid-to-upper level of Zone 2 for the ride today, keeping your cadence 90+ for flats, and 80+ for flats/ Climbs.

(RPE 4-5, HR zone 2)

Sample Day 6
2:25:00
111.2TSS
Endurance ride with Stomps

Endurance Ride.

This CAN be a group ride- as long as the group is at YOUR endurance pace.

We will begin recruiting of your nervous system in preparation for your century ride here today, with 2 sets of 3x 1 min Fast Pedaling, and 1 set of 8x 10 second Stomping.

These efforts might be best done before getting to the group. If you do them in the group, be sure to do them only when safe to do so.

Sample Day 7
40mi
Endurance Ride

40 MILES Today, Endurance pace

This CAN be a group ride, as long as you keep your efforts within your Endurance range today!
56-75% of your Field Test FTP from this past Monday.

Cadence 85-100 for the flats/rollers, and 80+ on climbs (or as high as you can spin!)

Sample Day 9
1:02:00
68.7TSS
Short Thresholds, VO2 max Flat-top

Todays workout will begin to build up your ability to repeat and hold Lactate Threshold power over shorter intervals. This is really the foundation of your riding strength, and will serve to increase the platform on which we build your endurance for your big ride!

Sample Day 11
1:00:00
64.6TSS
Spin-ups, short ALL OUTS

Today we sharpen up out "upper energy systems", which we will be continually working on for short amounts of time throughout this program.
Often overlooked by non-racers, due to their seemingly "race specificity", training this energy system in the correct amounts can really accelerate your progress, and hep you reach higher levels of riding.

6 minute W.u (warmup)
8x 30 second Spin-ups (Different than Fast Pedaling, see Pre-Activity comments)

5 min endurance


MAIN SET:
4 x 1 min ALL OUTS, 2:30 minutes Easy in between

5:30 minutes Endurance

6 x 30 seoncd ALL OUTS, 1:30 minutes easy in between efforts.

6 min cool down