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Stop getting dropped on the flats/rollers! Beginner to Intermediate Plan for Stronger Riding

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


8 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.

Getting dropped on the flats?
Getting dropped on a ride can be incredibly frustrating (I've been there myself!), and can really take some of the fun out of riding. But it doesn't have to be that way!

Over the last nearly 10 years of coaching, I've helped quite a few riders who were excellent climbers, to stop from struggling to keep up with the group on the flats/rollers. Surprisingly, there are very few training programs out there that offer riders the training necessary to ride strong across the board.

What does this program include?
This program is built with the full-time working rider in mind, as all of the mid-week rides are 75 minutes or less. Weekend rides are written for 2.5-3 hours in length, although you can extend them up to 4.5 hours if your current fitness and riding capabilities allow. If you are unsure, stick with the prescribed workout times through week 3, and then decide if you can add more ride time.

How many days a week does this program require?
This program is built as a 5-day a week riding program.
Wednesday and Fridays are OFF.

Now you don't have to skip the rides that are flat because you can't hang on.... you can ride with the group, and ENJOY them!

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 x5
08:20:00 03:00:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
08:20:00 03:00:00
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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