Increase Your Climbing Speed AND Power!! Intermediate Cyclists Training Plan

Average Weekly Training Hours 09:48
Training Load By Week
Average Weekly Training Hours 09:48
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.


Get your climbing legs, FAST!
Climbing- you either love it, or hate it.
It is an integral part of being a strong rider, yet so many riders don't train to truly maximize their abilities. This program is designed to improve your climbing strength & speed, as well as give you the tools necessary to keep the hammer down, even after you've finished the climb.


What are the minimal requirements for this program?
This program is designed for those riders whom average 8-12 hours a week on the bike, and who can handle training rides including VO2 max, and 15-20 minutes at Lactate Threshold.


What does this program offer?
Training the Energy Systems, as well as the Muscles to be able to handle the demands of tough climbs is at the core of this 8 week training program. Using Cadences, as well as different energy systems within the prescribed efforts, the athlete will find themselves with an expanded toolbox, and newfound confidence, allowing them to hit the front and make others suffer on the climbs!

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 1
1:11:00
79.3TSS
Time Trial/Field Test

Functional Lactate Threshold Field Test

Make sure you choose a safe location, that you can perform these efforts safely and without interruption. You should be able to return to this location to re-test on weeks 4 & 8.
And remember- keep the easy parts EASY!

If you do not have a downloadable Heart Rate Monitor, you should keep the following number as you go through this test:
Heart Rate at minutes 3 & 4 of the 5 min ALL OUT (VO2)

Heart Rate at Minutes 5 & 6 of both the Threshold efforts. (average of these will be our Lactate Threshold HR)
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Sample Day 2
1:30:00
103.8TSS
ALL OUTS, Short SSI's @ cadence

3 x 1 min ALL OUT's to help us kick-start the top-end energy system, with full recovery in between efforts.


After some time at endurance we'll begin to build up your ability to hold your Lactate Threshold power for longer periods of time by executing 2 sets of 4 x 4 min SSI with changing cadences (cad 80-85, 90-95), 1 min Rest between efforts.

Sample Day 3
0:30:00
15.1TSS
Recovery Ride

Keep it nice and easy today.
Keep your cadence between 90-100, spinning smooth circles

Sample Day 5
1:05:30
45.7TSS
Muscle Recruitment (High tension)

After a longer warmup, today we will be using lower cadences to recruit more of your muscles motor units to hep us with those steep hills.

Any kind of knee, hip or back pain requires you stop the effort immediately.

Sample Day 6
2:16:00
109.1TSS
Endurance w/ Fast Pedals

Todays Ride is Endurance at a cadence of 95+,

We also have some fast pedals in there to prime the nervous system for some high- cadence climbing that we have in the coming weeks!

Sample Day 7
2:35:00
136.6TSS
Endurance

Learning how to be SMOOOOOOTTTHHH and STEADY on the pedals is important, as it allows you more control over your efforts.

Stay cool, like BB King.

Sample Day 9
1:30:00
103.8TSS
ALL OUTS, Short SSI's @ cadence

3 x 1 min ALL OUT's to help us kick-start the top-end energy system, with full recovery in between efforts.


After some time at endurance we'll begin to build up your ability to hold your Lactate Threshold power for longer periods of time by executing 2 sets of 4 x 4 min SSI with changing cadences (cad 80-85, 90-95), 1 min Rest between efforts.

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