The Sufferfest & Apex Coaching

Novice Cycling Training Plan / General, by The Sufferfest

Plan Length: 10 Weeks

This training plan was designed by APEX Coaching for athletes and enthusiasts who...

* Have NOT taken the 4DP Full Frontal fitness test 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
* Have a nascent yet burning desire to CRUSH their goals by putting in a maximum amount of effort in a minimum amount of time

This plan is designed to suit the time-crunched athlete, with weekday workouts under 60 minutes and longer weekend rides. 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 dreaded Full Frontal. After finishing this plan, you can begin a more advanced plan straight away.

Not using The Sufferfest app? Try it free for 7 days: http://thesuf.com/letsgo

Plan Price: FREE

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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:

  1. Go to https://thesufferfest.com/pages/get-started and download the app for your device.
  2. Create your account to start your free 7-day trial.
  3. Use promo code SURGE30 to get 30 days free or $12.99 off your annual subscription.

For questions about The Sufferfest please email theminions@thesufferfest.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 - 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.

Planned: 20:00

Bike - Revolver

Four Dimensional Power Focus:
NM: ✭✩✩✩✩
AC: ✭✭✭✭✩
MAP: ✭✭✭✭✭
FTP: ✭✩✩✩✩

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!

Planned: 45:00

Bike - Getting Away With It

Four Dimensional Power Focus:
NM: ✭✭✩✩✩
AC: ✭✩✩✩✩
MAP: ✭✩✩✩✩
FTP: ✭✭✭✭✩

Wouldn't it be great if you could just leave work to go for a ride? Even for an hour? Well, now's your chance. Getting Away With It gets you out of the office and onto the roads of the French Pyrenees with your guide Michael Cotty of The Col Collective. This is a great session to add toward the end of a training block. The shorter duration, sub-threshold efforts are fantastic for getting some extra FTP building while you are in a fatigued state. Extra emphasis on cadence stresses your nervous system, making your body more efficient at both higher and lower RPMs while improving your form. The neuromuscular training you get from this session is fantastic, so while your power never exceeds threshold, your body will learn to bring more energy to the pedals at all intensities.

Planned: 47:00

Bike - Standing Starts

Four Dimensional Power Focus:
NM: ✭✭✭✭✭
AC: ✭✭✩✩✩
MAP: ✭✩✩✩✩
FTP: ✭✩✩✩✩

Standing starts closely simulate a lifting session on the bike because it requires the engagement of your core, upper and lower body. Standing starts will train your ability to generate force through the pedals by forcing you to recruit all of your musculature. No matter your prefered discipline, these efforts are key to teaching your body to recruit all of the muscle fibers in your legs. The saying "Use it or Lose it" actually does apply here. All of the benefit in this session comes from hitting these 20 seconds effort as hard as you possibly can. To do that, you need full recovery between each sprint, and you need to respect that recovery! These efforts should see you start at super low RPMs with very high torque, as the effort continues your cadence will naturally increase. Your goal is to get your cadence as high as possible by the end of each 20 second effort. To maximize your muscle recruitment you want to both push down and pull up on the pedals at the start. Proper core engagement is a must, your legs need a good strong backboard to push against. We understand that not everyone's trainer has the necessary resistance, or the required stability, to perform this workout as described. For stability issues you can get much of the same benefit by doing these efforts seated. If your trainer can't handle the rapid change in speed, or does not have high enough resistance at super a super low cadence then you can start the efforts are a higher cadence and simply treat them as "normal" all out sprints.

Coach Notes:
This is a session that can be done indoors or outdoors. If done outdoors, come to a slow roll in your largest Chain Ring and your 3rd or 4th smallest cog on your rear cassette. Complete the same set of 4 x 20sec maximal start efforts, with 6-8 minutes of easy spinning between.

Planned: 45:00

Bike - G.O.A.T

Four Dimensional Power Focus:

- Neuromuscular Power (NM - 5 second): ✭✭✭✩✩
- Anaerobic Capacity (AC - 1 minute): ✭✭✩✩✩
- Maximal Aerobic Power (MAP- 5 minute): ✭✩✩✩✩
- Functional Threshold Power (FTP - 20 minute): ✭✭✭✭✩

This session is all about high-torque efforts, very similar to the efforts you would experience out riding up the steep slopes of Mt Sufferlandria. While these efforts are short, and the intensity isn’t too high, the low cadence targets combined with minimal recovery will leave some begging for the high cadence sprints of The Omnium.
High torque efforts like these have two primary benefits. Improved neuromuscular coordination, and increased muscular endurance.

During each pedal revolution your legs have to “switch on” and “switch off” almost all of the muscles in your legs. High cadence efforts in something like Cadence Builds are great for teaching these groups to make that switch quickly. These low cadence efforts are better for teach ALL of the muscles in your legs to “switch on”. Done properly you should be pulling with your hamstrings with one leg while the other leg is pushing down with all the force your glutes and quads can muster. If you feel like you are pushing yourself up out of the saddle during harder efforts (like seated sprints) then your hamstrings are not being utilized since they should be pulling you back down into your saddle.

The second main benefit is improved muscular endurance. Even though the session is under 45 minutes, you will put a similar amount of muscular fatigue into your legs as a steady 3 hour base ride. You can almost view this session as hitting the leg press for 8 sets of 100 reps.

And just like the weight room, proper form is absolutely key! That means:
-- You should focus on pushing down AND pulling back up. You want your glutes and quads activated on the way down, and your hamstring and hip flexors activated on the way up.
-- To properly engage your hamstrings think about trying to pulling your heel up to your butt when your crank arm is going from 6 o’clock to 10 o’clock.
-- Your knees should be tracking straight up and down, no collapsing in or out!
-- Your core should be fully engaged to keep your hips rock steady in the saddle. This will be easier if you are both pushing and pulling during each pedal revolution.

This session is very simillar to Power Station. Both help improve your muscular endurance and coordination, the biggest difference is the work to rest ratio between the two. While the intervals here are shorter than those in Power Station, the decreased recovery duration means fatigue will build faster, especially for those with a weakness in repeated efforts. Modifying interval length and recovery duration can also be seen between sessions like Revolver and A Very Dark Place. Both serve up a healthy dose of MAP/VO2 work, but the overall "feeling" of those two sessions are different.

If you find that your lower back starts to ache during this session, or that you have to start rocking in the saddle to keep the power up, then it’s time for you get started on our Yoga programme. Kick it off with “Core Strengtheners I” to make sure your core is just as strong as those legs!

Planned: 42:00

Bike - Blender

Four Dimensional Power Focus:
NM: ✭✩✩✩✩
AC: ✭✭✭✩✩
MAP: ✭✭✭✭✭
FTP: ✭✭✭✭✭

A smorgasbord of Suffering, this session has it all. Originally created in Coach Sir Neal Henderson's Penn State dorm room in 1992, it's his preferred weapon of choice for bringing the pain (shakes). What's in the Blender? First, a variety of longer efforts that build sustained power while also making sure you're sufficiently fatigued. This initial beatdown is necessary to ensure you get the maximum benefit from Blender's infamous 'Pain Shakes.' Three sets of these little devils help you develop a supernatural ability to recover from big efforts. The bonus is that you also beef up your ability to produce high-end power, building AC and MAP at the same time. The threshold efforts at the end are the bitter cherry on the sundae, improving your body's ability to produce aerobic power and helping make sure your FTP will get the same boost as your AC and MAP. A rising tide of lactic acid raises all boats. Oh, and clocking in at an hour and 40 minutes, Blender will also help whip your endurance into a frenzy.

Planned: 1:44:00


Plan Price: FREE

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Other Versions of Your Plan

Plan Name # Weeks Price  
Novice Cycling / 4DP Weakness: MAP / Outdoor Weekend Rides, by The Sufferfest 10 weeks Free Preview Get Plan
Novice Cycling / 4DP Weakness: MAP, by The Sufferfest. 10 weeks Free Preview Get Plan
Novice Cycling / 4DP Weakness: Neuromuscular / Outdoor Weekend Rides, by The Sufferfest. 10 weeks Free Preview Get Plan
Novice Cycling / 4DP Weakness: Neuromuscular, by The Sufferfest. 10 weeks Free Preview Get Plan
Novice Cycling / 4DP Weakness: Repeated Efforts / Outdoor Weekend Rides, by The Sufferfest 10 weeks Free Preview Get Plan
Novice Cycling / 4DP Weakness: Repeated Efforts, by The Sufferfest. 10 weeks Free Preview Get Plan
Novice Cycling / 4DP Weakness: Sustained / Outdoor Weekend Rides, by The Sufferfest 10 weeks Free Preview Get Plan
Novice Cycling / 4DP Weakness: Sustained Efforts, by The Sufferfest. 10 weeks Free Preview Get Plan
Novice Cycling / General / Outdoor Weekend Rides, by The Sufferfest. 10 weeks Free Preview Get Plan
Novice Cyclocross Training Plan , by The Sufferfest 10 weeks Free Preview Get Plan
Novice Metric Century Prep Plan / 4DP Weakness: MAP / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Novice Metric Century Prep Plan / 4DP Weakness: Neuromuscular Power / Outdoor Rides on Weekends 10 weeks Free Preview Get Plan
Novice Metric Century Prep Plan / 4DP Weakness: Repeated Efforts / Outdoor Rides on Weekends 10 weeks Free Preview Get Plan
Novice Metric Century Prep Plan / 4DP Weakness: Sustained Efforts / Outdoor Rides on Weekends 10 weeks Free Preview Get Plan
Novice Metric Century Prep Plan / General / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Novice TT Prep Plan / 4DP Weakness: MAP / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Novice TT Prep Plan / 4DP Weakness: Neuromuscular / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Novice TT Prep Plan / 4DP Weakness: Repeated Efforts / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Novice TT Prep Plan / 4DP Weakness: Sustained Efforts / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Novice TT Prep Plan / General / Outdoor Rides on Weekends, by The Sufferfest. 10 weeks Free Preview Get Plan

Other Levels of Your Plan

Plan Name # Weeks Price  
Advanced Cycling / 4DP Weakness: MAP / Designed for Strength Training 12 weeks Free Preview Get Plan
Advanced Cycling / 4DP Weakness: Neuromuscular / Designed for Strength Training 12 weeks Free Preview Get Plan
Advanced Cycling / 4DP Weakness: Repeated Efforts / Designed for Strength Training 12 weeks Free Preview Get Plan
Advanced Cycling / 4DP Weakness: Sustained Efforts / Designed for Strength Training 12 weeks Free Preview Get Plan
Advanced Cycling / General / Designed for Strength Training 12 weeks Free Preview Get Plan
Intermediate Cycling / 4DP Weakness: MAP / Designed for Strength Training 12 weeks Free Preview Get Plan
Intermediate Cycling / 4DP Weakness: Neuromuscular / Designed for Strength Training 12 weeks Free Preview Get Plan
Intermediate Cycling / 4DP Weakness: Repeated Efforts / Designed for Strength Training 12 weeks Free Preview Get Plan
Intermediate Cycling / 4DP Weakness: Sustained Efforts / Designed for Strength Training 12 weeks Free Preview Get Plan
Intermediate Cycling / General / Designed for Strength Training 12 weeks Free Preview Get Plan
Intermediate Cyclocross Training Plan / General / Designed for Strength Training 12 weeks Free Preview Get Plan
Novice Cycling / 4DP Weakness: MAP / Designed for Strength Training 12 weeks Free Preview Get Plan
Novice Cycling / 4DP Weakness: Neuromuscular / Designed for Strength Training 12 weeks Free Preview Get Plan
Novice Cycling / 4DP Weakness: Repeated Efforts / Designed for Strength Training 12 weeks Free Preview Get Plan
Novice Cycling / 4DP Weakness: Sustained Efforts / Designed for Strength Training 12 weeks Free Preview Get Plan
Novice Cycling / General / Designed for Strength Training 12 weeks Free Preview Get Plan
Novice Cyclocross Training Plan / General / Designed for Strength Training 12 weeks Free Preview Get Plan
XC Mountain Bike / General / Designed for Strength Training 12 weeks Free Preview Get Plan
4DP Full Frontal Test Peak Plan with Mental Training by The Sufferfest. 1 weeks Free Preview Get Plan
4DP Test: Full Frontal Peak Plan by The Sufferfest. 1 weeks Free Preview Get Plan
Advanced Century Prep Plan / 4DP Weakness: MAP / Outdoor Rides on Weekends, by The Sufferfest 12 weeks Free Preview Get Plan
Advanced Century Prep Plan / 4DP Weakness: Neuromuscular / Outdoor Rides on Weekends, by The Sufferfest 12 weeks Free Preview Get Plan
Advanced Century Prep Plan / 4DP Weakness: Repeated Efforts / Outdoor Rides on Weekends, by The Sufferfest 12 weeks Free Preview Get Plan
Advanced Century Prep Plan / 4DP Weakness: Sustained Efforts, by The Sufferfest 12 weeks Free Preview Get Plan
Advanced Century Prep Plan / General / Outdoor Rides on Weekends, by The Sufferfest 12 weeks Free Preview Get Plan
Advanced Cycling / 4DP Weakness: MAP / Outdoor Rides on Weekends, by The Sufferfest. 12 weeks Free Preview Get Plan
Advanced Cycling / 4DP Weakness: Neuromuscular / Outdoor Rides on Weekends, by The Sufferfest. 12 weeks Free Preview Get Plan
Advanced Cycling / 4DP Weakness: Repeated Efforts / Outdoor Rides on Weekends, by The Sufferfest. 12 weeks Free Preview Get Plan
Advanced Cycling / 4DP Weakness: Repeated Efforts, by The Sufferfest. 12 weeks Free Preview Get Plan
Advanced Cycling / 4DP Weakness: Sustained / Outdoor Rides on Weekends, by The Sufferfest. 12 weeks Free Preview Get Plan
Advanced Cycling / General / Outdoor Rides on Weekends, by The Sufferfest. 12 weeks Free Preview Get Plan
Advanced Cycling / General by The Sufferfest 12 weeks Free Preview Get Plan
Advanced Cycling / Primary 4DP Weakness: MAP, by The Sufferfest. 12 weeks Free Preview Get Plan
Advanced Cycling / Primary 4DP Weakness: Neuromuscular, by The Sufferfest 12 weeks Free Preview Get Plan
Advanced Cycling / Primary 4DP Weakness: Sustained Efforts, by The Sufferfest. 12 weeks Free Preview Get Plan
Advanced Mountainous Century/GF / 4DP Weakness: MAP / Outdoor Rides on Weekends, by The Sufferfest 12 weeks Free Preview Get Plan
Advanced Mountainous Century/GF / 4DP Weakness: Neuromuscular / Outdoor Rides on Weekends, by The Sufferfest 12 weeks Free Preview Get Plan
Advanced Mountainous Century/GF / 4DP Weakness: Repeated Efforts / Outdoor Rides on Weekends, by The Sufferfest 12 weeks Free Preview Get Plan
Advanced Mountainous Century/GF / 4DP Weakness: Sustained Efforts / Outdoor Rides on Weekends, by The Sufferfest 12 weeks Free Preview Get Plan
Advanced Mountainous Century/GF Prep Plan / General / Outdoor Rides on Weekends, by The Sufferfest 12 weeks Free Preview Get Plan
Advanced TT Prep Plan / 4DP Weakness: MAP / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Advanced TT Prep Plan / 4DP Weakness: Neuromuscular / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Advanced TT Prep Plan / 4DP Weakness: Repeated Efforts / Outdoor Rides on Weekends, by The Sufferfest. 10 weeks Free Preview Get Plan
Advanced TT Prep Plan / 4DP Weakness: Sustained Efforts / Outdoor Rides on Weekends / The Sufferfest. 10 weeks Free Preview Get Plan
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Intermediate Century Prep Plan / 4DP Weakness: Neuromuscular / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Century Prep Plan / 4DP Weakness: Repeated Efforts / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Century Prep Plan / 4DP Weakness: Sustained Efforts, Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
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Intermediate Cycling / 4DP Weakness: MAP / Outdoor Rides on Weekends, by The Sufferfest. 10 weeks Free Preview Get Plan
Intermediate Cycling / 4DP Weakness: MAP, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Cycling / 4DP Weakness: Neuromuscular / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Cycling / 4DP Weakness: Neuromuscular, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Cycling / 4DP Weakness: Repeated Efforts / Outdoor Weekend Rides, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Cycling / 4DP Weakness: Repeated Efforts, by The Sufferfest. 10 weeks Free Preview Get Plan
Intermediate Cycling / 4DP Weakness: Sustained / Outdoor Weekend Rides, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Cycling / 4DP Weakness: Sustained Efforts, by The Sufferfest. 10 weeks Free Preview Get Plan
Intermediate Cycling / General / Outdoor Weekend Rides, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Cycling Plan / General, by The Sufferfest. 10 weeks Free Preview Get Plan
Intermediate Cyclocross Training Plan / General, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Metric Century Prep Plan / 4DP Weakness: MAP / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Metric Century Prep Plan / 4DP Weakness: Neuromuscular / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Metric Century Prep Plan / 4DP Weakness: Repeated Efforts / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Metric Century Prep Plan / 4DP Weakness: Sustained Efforts / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Metric Century Prep Plan / General / Outdoor Rides on Weekends, by The Sufferfest. 10 weeks Free Preview Get Plan
Intermediate Mountainous Century/GF Prep Plan / General / Outdoor Weekend Rides, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Mountainous GF Prep Plan / 4DP Weakness: MAP / Outdoor Rides on Weekends 10 weeks Free Preview Get Plan
Intermediate Mountainous GF Prep Plan / 4DP Weakness: Neuromuscular / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Mountainous GF Prep Plan / 4DP Weakness: Repeated Efforts / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Mountainous GF Prep Plan / 4DP Weakness: Sustained Efforts / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate TT Prep Plan / 4DP Weakness: MAP / Outdoor Rides on Wkends, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate TT Prep Plan / 4DP Weakness: Neuromuscular / Outdoor Rides on Wkends, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate TT Prep Plan / 4DP Weakness: Repeated Efforts / Outdoor Rides on Wkends 10 weeks Free Preview Get Plan
Intermediate TT Prep Plan / 4DP Weakness: Sustained Efforts / Outdoor Rides on Wkends 10 weeks Free Preview Get Plan
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