Beginner 8 weeks to stronger climbing!

Average Weekly Training Hours 06:12
Training Load By Week
Average Weekly Training Hours 06:12
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.

You want climbing Strength? YOU GOT IT!


As we first begin riding our bikes, we tend to develop a love/hate relationship with climbing: We love when we get to the top and get that incredible feeling of having conquered the climb, but hate looking ahead and seeing the road wind to the sky, seemingly endlessly. This training program is built especially for beginners who are looking to unlock their REALY climbing abilities, so they can ride strong and fast, no matter what the terrain.

Get stronger riding 4 days a week!


This program is designed for those who have life commitments that allow them to ride 2 weekdays for 60-75 minutes, and 2.5-3.5 hours on the weekends. The program is specifically designed to allow you to move the mid-week workouts around as you need, so long as the rides are done in the same order that they are programmed.


What if I can't ride both weekend days?


No problem! The weekend rides can be done one weekday, and one weekend day, again, so long as the order of the rides is maintained. This makes it easy to adjust for any curveballs that life may throw you!


What are the basic requirements before I start this program?


This plan is designed for beginners who have been riding a minimum of 4 hours a week. If you've never used a training plan before, this is a great plan to learn about a structured training approach, and how it can help you progress as a rider!

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 HumanVortexTraining.com or email Coach Brodie directly at: Brodie@HumanVortexTraining.com.

Menachem Brodie coaching certifications

Sample Day 2
0:52:00
59TSS
Beginner Field Test Lactate Threshold

In order for the next 8 weeks to be dialed in to your current level of fitness, we must first do a field test to see EXACTLY where you stand today. 

You can, and should, repeat this testing again after the end of the training program, so you can see the increase in your abilities.

It is really important to treat each effort as if it is the only one you are to do for the day, as this will ensure that we learn everything we need about you and your abilities, including your repeatability of efforts.

Todays test may be completed on the trainer, or outside.

If you're doing it inside on the trainer, you can watch my video on How to set up your Trainer here:


https://www.youtube.com/watch?v=xrgyiTQhi9w 

to ensure that you're setting up your trainer properly, to ensure the best possible efforts you can produce.

We'll be repeating this test again in a few weeks so we can properly adjust your training levels and power numbers. This is really important as it allows us hit the correct energy systems and stress the body exactly as we mean to in our training!

Sample Day 4
0:50:00
63.1TSS
VO2 Max Flat-tops, ALL OUTS

Yup! we are getting RIGHT to the super hard efforts!

A part of becoming a better climbing is embracing the suffering that you must, in order to crush the climbs. 

And it begins with todays ALL OUTS and Vo2 max efforts!



MAIN SET 1:
3x 1 min ALL OUTS, 3 minutes easy in between efforts.

8 minutes Endurance

MAIN SET 2
2 x 4 min VO2 Max Flat-tops, 6 minutes Easy in between

8 min cool down

Sample Day 6
2:25:00
131.5TSS
Foundational Miles/ Group Ride

Todays ride is a Foundational Miles Ride.
These are done with a slightly higher power range than Endurance Rides (at times touching on 80% of you Lactate Threshold).

This makes it much easier, and more enjoyable to do in a group setting.

Make sure to keep your pedals turning 90% of the time, and that you are focused on a smooth, even pedal stroke, especially on rolling terrain, and when you hit those slight inclines.

Cadence 90-100 on Flats/rollers
Cadence 85+ on climbs!
-YES EVEN IF THAT MEANS SMALL RING+ SMALL COG!!!!

Sample Day 7
2:15:00
103.2TSS
Endurance ride with Fast Pedals

Make sure that you are staying in YOUR endurance pace range!

While this can be done in a group ride setting, we really want to stick to the power limits as strictly as possible.

If you live in a region with that has hilly/ rolling terrain, use your small ring to get up over the hills, spinning a cadence 80+ on climbs, and aiming to stay as close to endurance efforts levels as possible.

Sample Day 9
1:00:00
69.3TSS
Short Steady State Intervals

Todays workout we begin to build your ability to repeatedly spend time @ your Functional Lactate Threshold, helping you to climb stronger repeatedly throughout your rides.

5 min w.u.,

3 x 1 min FP, 
6 min endurance,

MAIN SET:
2 sets of 3 x 4 min SSI's on 1:30 minutes rest

8 min endurance in between sets


5 min c.d.

Sample Day 11
0:50:00
63.1TSS
VO2 Max Flat-tops, ALL OUTS

Today we repeat the same workout as last week. 
This allows you to begin to learn your current limits, and to improve your ability to repeat your efforts. 

Often overlooked, this skill is absolutely integral in your ability to ride strong, as we don't want just one good hard effort, but many!


MAIN SET 1:
3x 1 min ALL OUTS, 3 minutes easy in between efforts.

8 minutes Endurance

MAIN SET 2
2 x 4 min VO2 Max Flat-tops, 6 minutes Easy in between

8 min cool down

Sample Day 13
2:25:00
131.5TSS
Foundational Miles/ Group Ride

A bit longer than last weeks, let's see if we can't begin to smooth out your power file, and learn to pedal SMOOTH and CONSISTENT, just like the pros!
Todays ride is a Foundational Miles Ride.
Up to 84% FTP for todays ride, but aim to keep your power smooth and consistent!

Make sure to keep your pedals turning 90% of the time, and that you are focused on a smooth, even pedal stroke, especially on rolling terrain, and when you hit those slight inclines.

Cadence 90-100 on Flats/rollers
Cadence 85+ on climbs!
-YES EVEN IF THAT MEANS SMALL RING+ SMALL COG!!!!

Menachem Brodie, NSCA-CSCS, USAC-PBT
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Human Vortex Training LLC

Remarkable Value provided to clients:
Advanced understanding of Biomechanics, Injuries, Rehab, & Sports performance (Mental & Physical components)

Having been one of the slowest riders of my riding group when I started, I had to quickly use my background in Strength Training & Exercise Physiology to figure out how to keep up. 10 years later, I've helped athletes around the world to maximize their potential and power!

  • Advanced experience & knowledge in Injuries, Rehab, and Sports Performance