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4 Week Intro to Training for Beginner Cyclists & Triathletes

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
5 (3)


4 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.

Thinking about a training plan, but just not sure if you're ready?
The love of riding your bike is intoxicating, isn't it? The air rushing past your face and body as you whoosh along a beautiful path or road, the amazing feeling of accomplishment when you make it to the top of a climb....You have fallen love with the sport, and know that a structured approach will help you get even more out of the sport you love...But how do you choose a coach or a training plan? Can you ride with a group if you're following a training plan? Over the last 8 years many athletes have come to me to help them answer these questions. This training block offers you a peek into the world of structured training, advice and guidance from an internationally experienced USA Cycling Certified Coach, and the beginning tools to take your riding to the next level!

What does this program include?
This program give you 4 days of riding a week: 2 mid-week rides which can be moved around within the week itself, and 2 weekend rides, with one being a group ride, and the other being an endurance ride with a few personal efforts built in.

How many hours a week do I need?
Just two 1-hour rides mid-week, and 1.5-2.5 hours for the rides on the weekend, that's it!

What can I gain in 4 weeks?
As a beginner, you are in the great position that when we begin to structure your riding! You can see quick gains in your abilities, as well as start to learn tips and Secrets from an Expert Coach! This program will help you increase your riding speed, your ability to handle short climbs, and increase your confidence in your group!

For more information about this plan, please DOWNLOAD the Description Document.

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.

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.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
05:20:00 02:25:00
Day Off x3
—— ——
Workouts Per Week Weekly Average Longest Workout
05:20:00 02:25:00
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.

Still have questions about this plan?
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