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16 Weeks to LOVE Your First 100 Mile Ride! For Beginner Cyclists

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Menachem Brodie

All plans by this Coach

Length

16 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

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.


LOVE 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 LOVE 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 visit us on the web at HumanVortexTraini

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
06:25:00 04:30:00
Day Off x3
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
06:25:00 04:30:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Menachem Brodie, NSCA-CSCS, McGill Method Certified Practitioner

Human Vortex Training

I help 40+ year old cyclists & triathletes get stronger & feel better than they did at 20

  • Leading Strength Coach for Cyclists & Triathletes
  • World's only McGill Method Certified Cycling & Triathlon Coach

I've helped age-group cyclists and triathletes from beginners to seasoned veterans, just like you, to get stronger in their sport of cycling or triathlon, improve mobility, flexibility, balance, and power, to live a pain-free active life that they love & can do until they decide to stop.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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