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16 Weeks to Finish Your First Century for Beginners

Includes Structured Workouts

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

Learn More about Structured Workouts.


Menachem Brodie

All plans by this Coach


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.

Finishing your first ever century ride is considered a right of passage for all growing cyclists. There is truly nothing like finishing your first ever 100 mile ride...You will always remember the absolutely epic time you had that day- the course you took, the weather, the friends who you rode with, and how you prepared!

Who is this plan for?
This plan is built for the beginner, who has been riding both weekend days for about 2-3 hours in a group, or by themselves. If you've been riding 2 days a week for 2-3 hours, as well as riding 2-3 other days for 45-60 minutes, this plan WILL WORK FOR YOU!

What does this plan give me?
This plan not only gives you the blueprint to help you build your energy systems to be able to finish your first Century ride, but it is also chalk-full of Coaching tips to help you avoid common mistakes many riders make (making the day even more epic, but far less fun...)and Shared experiences from other riders from when they completed their first 100 Miler.

How is the plan set up?
The plan is set up with two weekday rides, 65 minutes or shorter, as well as progressively longer and/or more challenging back to back weekend rides. The weekday rides can be moved around within the week, so long as they are done in order. The weekend rides may be done with a days rest in between if your schedule requires this, as you will STILL finish your first century. However, for best results, keep both weekend rides in the written order, and keep them back to back!

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 or email Coach Brodie directly at:

Menachem Brodie coaching certifications

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
07:25:00 06:30:00
Day Off x3
—— ——
Workouts Per Week Weekly Average Longest Workout
07:25:00 06:30:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter

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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