Training Methods

Our Performance Training Methods Leverage the Scientific Principles used by Top Athletes.
CYCLING STUDIO

Indoor training, a proven concept. Beginner to elite, juniors to masters, training side-by-side. 2 locations, Alex’s Bike Shop and AMP Fitness. Train based on power and statistics. Simulate courses with real resistance. Ride your own bike. No traffic distractions or drivers texting. Highly effective, safe, all-weather environment.

training

Cyclists, Triathletes, Juniors … Tired of boring indoor training? NOT at TopStep! Ride official footage videos from the Le Tour de France and Giro d’Italia, amongst others. On-screen instruction. Structured short, threshold and endurance intervals. Climbing and cadence work. Training indoor to kick ass outdoor.

COACHING

Using the best proven methodology. We offer Individualized or group programs. Race specific options for both cycling and triathlon (all disciplines.) We can incorporate cycling skills and team strategies, based on goals. Training programs are developed utilizing over 25 years of experience as a professional racer and coach.

SCIENTIFIC DATA

After each studio session, we send you all of your ride data. Sessions are based on training video profiles that simulate real outdoor rides. All data can be compared to any outdoor ride. Over time, we can track progress, measure improvements and modify training programs using markers like power profiles, W/Kg, Strength, Training Stress, and Power.

About US

Our Program
Smart Training

Supporting all Levels of Athletes.
Beginners, Juniors, Mountain Bikers, Gravel and Pros. All levels and distances for Triathletes.

We train and develop programs to fit your schedule. Full time athlete or a time crunched working parent, we work with you.

Our indoor cycling studio at Alex's Bike Store on SR84 in Davie and AMP Fitness in Pembroke Pines provides you an option for SAFE, FOCUSED and EFFECTIVE training.

  • INDOOR CYCLING POWER BASED
  • CORE AND LEGS
  • NUTRITION
  • REST

Coaches

STEVE MLUJEAK
STEVE MLUJEAK
Head Coach. Multi Champion. Head Coach for Interactive Metronome Cycling Team. Raced internationally for 8 years. Qualified and competed in Olympic trials. Team Captain for U.S Nationals and Military World Championships. US Coast Guard Elite Athlete in 2003. Picture taken in one of his successful breakaways.
Annabelle Guittard
Annabelle Guittard
Instructor. Professional Mountain Biker and Cross Country (XCO) modality. Numerous podium finishes Regionally and Internationally including races in Florida, Venezuela, Argentina. 2018: 1st place Cat3-F Florida State Champ Series #1. Annabelle has been racing since 2008.
Ronel Manresa
Ronel Manresa
Instructor. Cyclist. Cat 3 Road Racer. In 2017, Ronel had podium finishes at the Rosewood Series, Carlos Laborde Pursuit Cycling Series and 2017 Criterium Florida State Championships
Meagan Bradley
Meagan Bradley
Instructor. Coach. TopStep Athlete. Coached many athletes to first time Tri, 70.3 or Full IM finishes. Kona Qualifier, 7x IM Finisher (PR Texas 9:37, (2) sub 10:30 Brazil and Maryland), 5x 70.3 World’s Q’r, 3x Boston Marathon Qualifier. Former Div1 NCAA Swimmer (20 yrs ago!)
Tracy Draper
Tracy Draper
Instructor. 6x Cross Florida Finisher, Six Gap (top 10 F finisher), Organizer and Cyclist of Ride Across USA 2014, Pikes Peak Climb Finisher, 3x Road Titans 300 Finisher, Sebring 24 Hour Race (Solo RAAM qualifier 2017) Current Cheaha Challenge Ambassador. 2011 State RR 3rd AG; 5th Cat. 2007-2012 Triathlete / Aqua Bike competitor. Certified personal trainer. Author of LIVE IT.
Ashley Russell
Ashley Russell
Instructor. Cyclist. 2018 30-34 FL State Crit Champion, 2nd Cat 4 FL State. Ashley joined Top Step as an instructor in 2016. See her in the studio and on the road training her way to podium finishes around the region. Nurse by day (or night) and Graduate of Penn State University.
Edgar Maldonado
Edgar Maldonado
Instructor. Cyclist. Cat 3 Road Racer. Time Trial Specialist. And Gravel Racer. Edgar is also a integral part in the training and development of the Juniors’ Interactive Metronome Cycling Team.
Yubi
Yubi
Instructor and Nutritionist. Certified Personal Trainer, Certified Spinning and Indoor Cycling Instructor. Originally from Venezuela. Formerly in Marketing, found her passion in Nutrition and Wellness. Wife, Mother of 3, Runner and Triathlete.

Testimonials

PLANS & PRICES

We welcome cyclists and triathletes of all levels. Choose the option that meets your needs. Don't see what you're looking for? Contact us.

SINGLE CLASS

Drop In

US$20

Per Ride
  • Drop In!
  • Rain or Shine
  • Newbies Welcome
  • 1 Report per Session
  • ---
Book

BRONZE

Once-A-Week, Monthly Plan

US$49

Month
  • 1 Studio Session Per Week
  • Includes Initial FTP
  • Priority Booking
  • 1 Report per Session
  • ---
Book

SILVER

Two-A-Week, Monthly Plan

US$69

Month
  • 2 Studio Sessions Per Week
  • Initial FTP; then every 8 weeks
  • Priority Booking
  • 1 Report per Session
  • ---
Book

GOLD

Unlimited Sessions, Monthly Plan

US$99

Month
  • Unlimited Studio Sessions
  • Initial FTP; then every 8 weeks
  • Priority Booking
  • 1 Report per Session
  • Reduced AMP Gym Mbr Rate.
BOOK

CYCLING COACHING

Platinum

US$175

MONTH
  • Athlete Specific Training
  • Full Coaching Plan. 6 day per week Training Peaks Plan. Initial FTP; then every 8 weeks. Priority Booking. 1 Report Per Session. Core + Legs Strength Plan.
  • Reduced AMP Gym Mbr Rate.
BOOK

TRI CYCLING COACHING

Full Ironman

US$150

MONTH
  • Athlete Specific Training
  • Full Coaching Plan. 5 day per week Training Peaks Plan. Initial FTP; then every 8 weeks. Priority Booking. 1 Report Per Session. Core + Legs Strength Plan. .
  • Minimum 4 month commitment.
BOOK

TRI CYCLING COACHING

Sprint, Olympic, Half Ironman

US$100

MONTH
  • Athlete Specific Training
  • Full Coaching Plan. 3 day per week Training Peaks Plan. Initial FTP; then every 8 weeks. Priority Booking. 1 Report Per Session. Core + Legs Strength Plan.
  • Minimum 2 month commitment.
BOOK

One-On-One

with Steve Mlujeak

US$75

per hour
  • By Appointment Only.
  • Customized to the Athlete.
  • Outdoor &/or Indoor Sessions.
  • Skills, drills, speed, etc.
  • Discounted for >1 Session.
Contact

JUNIORS

1 Session Per Week

US$30

PER MONTH
  • For ages 9-18. Junior Cyclist. Specific Time Schedule.
BOOK

JUNIORS

2 Sessions Per Week

US$55

PER MONTH
  • For ages 9-18. Junior Cyclist. Training TWO days a week with the Interactive Metronome cycling team. Location scheduled on Training Calendar.
  • Typical locations: Brian Piccolo Park or Vista View, 5pm / 6:30pm
BOOK

JUNIORS

3 Sessions Per Week

US$75

PER MONTH
  • For ages 9-18. Junior Cyclist. Training THREE days a week with the Interactive Metronome cycling team. Location scheduled on Training Calendar.
  • Typical locations: Brian Piccolo Park or Vista View, 5pm / 6:30pm
BOOK

JUNIORS

6 Sessions Per Week + Strength Program

US$130

PER MONTH
  • For ages 14-18. Junior Cyclist. Training THREE days a week with the Interactive Metronome cycling team and SIX day per week Training Peaks Plan, FTP, analysis, studio sessions and strength training. Local athletes: reduced AMP Gym Mbr Rate.
BOOK

FTP Test

Group Session

US$50

PER TEST
  • Setting a benchmark FTP will enable you to establish training zones so you can best distribute your training time and work toward improvement.
  • Detailed Report
Book

FTP Test

Private Session

US$60

PER TEST
  • Setting a benchmark FTP will enable you to establish training zones so you can best distribute your training time and work toward improvement.
  • By Appointment Only
BOOK

5 CLASS PACK

Drop In

US$90

  • Drop In!
  • Starts on Date of Purchase.
  • 2 month Expiration.
  • $90 for 5 = $18 per class
BOOK

10 CLASS PACK

Drop In

US$170

  • Drop In!
  • Starts on Date of Purchase.
  • 4 month Expiration.
  • $170 for 10 = $17 per class
BOOK