Episode 1 – It Depends!

The strong savvy cyclist & triathlete podcast

In our first episode, we’ll talk briefly about how and why there is no single answer for each training question: especially when it comes to strength training, and talk a little bit about stretching. I’d love to hear from you! Email your questions to Brodie@HumanVortextraining.com and be sure to subscribe and share!

In our first podcast we talk about why the answer to many fitness & training related questions are not simple or straight forward. More often than not, the correct answer is…IT DEPENDS!



Apple Podcast




Show Notes:

Ep 1: It depends.

In this Episode:

  • Introduction to The Strong Savvy Cyclist & Triathlete Podcast
  • Do’s and Don’ts of strength training for cyclists and triathletes: it depends
  • Is stretching the right thing for me?
  • Menachem’s Fundamental 5+1
  • Where do strength training programs go wrong?
  • Train Smarter, Not Harder, because it is all about YOU!
  • About Menachem
  • Conclusion


Introduction to The Strong Savvy Cyclist & Triathlete Podcast

  • There will be a weekly guest and proper, cutting edge strength training advice
  • Menachem’s motivation is to help athletes by sharing information and understanding behind what’s been going on at Human Vortex Training
  • Will cover the do’s and don’ts of strength training for cycling and triathlon


2:56 – 

Do’s and Don’ts of strength training for cyclists and triathletes: it depends

  • When it comes down to strength training for anyone, the right answer is: it depends
  • So many things need to be taken into consideration:
    • Previous training history
    • Prior injuries
    • Anatomical adaptations or anomalies


4:15 – 

Is stretching the right thing for me?

  • It depends!
  • For athletes that do it consistently, stretching can help keep good function, but if not consistent, stretching alone is not the answer
    • It is important to find a blend of different types of recovery for progression
  • In Menachem’s opinion, some stretches are not appropriate for cyclists. For example, stretching hamstrings does not resolve issues, and most of the time, hamstring tightness is just neural tension
    • After 20 minutes or so of finishing that stretch, you will likely be back in pain; therefore we should use good movement patterns – Fundamental 5+1


6:02 – 

Fundamental 5+1

  1. Push
  2. Pull (rowing)
  3. Squat
  4. Hinge (deadlifts)
  5. Press (overhead press)
  • But, cyclists and triathletes must be careful with their shoulder blades because they tend not to work or be balanced as they should.
  1. Rotary Stability
  • It is important to build a well-rounded strength training program NOT focused on cycling-dominant movement, such as squats, lunges, and hamstring curls


6:56 – 

Where do strength training programs go wrong?

  • “Stretching – while it can help here and there – it is not going to resolve your issues. We need to pair it with some soft tissue work as well, such as a foam roller, or a lacrosse ball, or a tennis ball, or the stick – a medicine ball you can use – and some strength training to help fire up the muscles on the opposite side of those cycling-dominant, or forward-dominant, movements that were so prevalent in our sport of bike, swim, and run”
  • A lot of strength training programs try to mimic sport movements way too much
    • This is important, but it is much more important to balance the body and get what we’re not getting outside


7:51 – 

Train Smarter, Not Harder, because it is all about YOU!

  • Our mantra at Human Vortex Training (since 2007): Train Smarter, Not Harder, because it is all about YOU
    • “Because it is all about YOU” was added in 2010 because it is about figuring out what works for YOU, and the expert answer to that question is: it depends


8:40 – 

About Menachem

  • Menachem was very fortunate to have had fantastic coaches at the forefront and practicing really high level
  • It became very frustrating at the beginning of Menachem’s career to hear “it depends” as the answer, but then, he had to turn around and answer questions that way
  • The worst part for him was hearing “you don’t know what you’re talking about – there’s a simple answer for this” as a new personal trainer and strength coach
  • “It has become my craft to be able to go out and find the strength training and training advice for YOU – to help YOU ride better”


9:16 – 


  • What are some topics that you would like to learn about?
  • What are myths that you would like to unfold?
  • “The answer is: it depends, and we’re always gonna try and look to find a nice healthy balance in our training”


Looking for more?

  • Humanvortextraining.com website links in to what we’re talking about on the podcasts
  • @hvtraining Instagram hints at what’s coming up
  • Stay tuned!


Picture of Menachem Brodie

Menachem Brodie

Coaching since 2000, Menachem Brodie has been working with athletes in a number of settings, and a broad variety of sports.


Related Podcasts

Vern Gambetta

Episode 127- Vern Gambetta

Vern Gabetta has been coaching for over 50 years, and has penned more than 10 books on the subject. Over that time he has seen many fads and popular approaches come

Scroll to Top

Sign up for our Newsletter

And get the 12-week Core Strength Training for Endurance Athletes Program- Coaches Edition, normally $149, FOR FREE!