Novice Cycling / General / Outdoor Weekend Rides, by The Sufferfest.
Plan Length: 10 Weeks
This training plan was designed by APEX Coaching for cyclists who:
* Have NOT taken the 4DP Full Frontal fitness test in The Sufferfest app OR for those who wish to base their training on RPE / FTP-based metrics
* Are new to cycling or choosing their first structured training plan
* Have trained fewer than an average of 7 hours/week in the previous ~3 months
* Only have 3-6 hours/week they can dedicate to training over the course of the next ~3 months
This plan is designed to suit the time-crunched athlete, with the majority of weekday workouts under 60 minutes and longer weekend rides outdoors. Outdoor workouts are built using the TrainingPeaks Workout Builder, meaning they can be exported to compatible cycling computers or fitness devices.
Note: the average weekly training hours listed do not include the optional yoga and mental training plans you may wish to add to your schedule (more details available when you apply a plan to your account).
The plan finishes on a high note, with the last week bringing you fit and fresh into the Full Frontal fitness test.
Not using The Sufferfest app? Try it free for 7 days: http://thesuf.com/letsgo
Note: These plans are designed to be used with The Sufferfest Training System. You will need to download and install The Sufferfest for iOS, macOS or Windows to access the workouts associated with these plans. To get started:
- Go to https://thesufferfest.com/pages/get-started and download the app for your device.
- Create your account to start your free 7-day trial.
- Use promo code SURGE30 to get 30 days free or $12.99 off your annual subscription.
For questions about The Sufferfest please email email@example.com
Sample Week of Training
Below is a week of training from this plan which represents the type of workouts you will be doing.
Bike - A Very Dark Place
Four Dimensional Power Focus:
You know that ride where you thought you went harder, deeper and to a darker place than you'd ever gone before? HAHAHAHA. This takes you further, deeper and darker than that. A Very Dark Place is about maximum effort for shorter durations: five, four-minute intervals that take you to the limit. If you struggle with longer, high-intensity efforts and want to improve your ability to make repeated attacks, you need to spend some time in A Very Dark Place. Those little punches in the third and fifth efforts will teach you just how dark you can go.
Bike - NoVid: Recovery Spin
Very easy ride, all in the small chainring...unless going downhill with a tailwind. Resist the temptation to go harder or faster. Keep HR in the Recovery Zone (Zone 1) for the entire ride. Yes, you should feel embarassed to be seen riding this slow - it's OK! Stay on flat terrain, ideally.
Bike - Revolver
Four Dimensional Power Focus:
The simple idea of going hard for one minute and then easy for one minute, and then repeating, has been around since whatever evil genius realised that intervals were the best way to train. There is a reason this simple session has stuck around: it works!
Bike - Endurance+
Long easy ride. Avoid group rides, unless you are the strongest rider in the group. The goal is to stay fully aerobic - conversation pace the entire ride. Mostly Heart Rate Zone 2. Usually best on flat or rolling terrain. Power at 55-70% of LT power.
This is a ride that can be outdoors OR indoors
If done inside, you can play an OPEN video at 100% or play NoVid: Endurance + and adjust duration to meet workout specifications
Bike - Sub-Threshold with Surges: 3 x 12
20 minutes @ RPE 2 -- 45% of FTP -- HR <70%
1 minutes @ RPE 3 -- 55% of FTP -- HR <75%
1 minute @ RPE 4 -- 65% of FTP -- HR <80%
1 minute @ RPE 5 -- 75% of FTP -- HR <85%
1 minute @ RPE 6 -- 85% of FTP -- HR <90%
30 seconds @ RPE 7 -- 95% of FTP -- HR <95%
30 seconds @ RPE 9 -- 90-95% of AC (130-180% of FTP)
5 minutes @ RPE 2 -- 45% of FTP -- HR <75%
Number of Sets
Rest Between Sets
10 minutes @ RPE 2 -- 45% of FTP -- HR <75%
Interval Repeats per Set
Surge: 30 sec @ RPE 8.5 -- 90% of MAP (105-130% of FTP)
Steady: 2 minutes 30 seconds @ RPE 7 -- 90% of FTP -- HR <100%
19 minutes @ RPE 3 -- 60% of FTP -- HR <85%
5 minutes @ RPE 1.5 -- <45% of FTP -- HR <70%
Indoor ride option: Complete only the first 3 intervals of "NoVid: Sub-Threshold with Surges: 4 x 12"