The Sufferfest & Apex Coaching

eSports Training Plan: Sub 20-minute events. 4DP: Sustained Efforts Weakness

Plan Length: 12 Weeks

It doesn't matter if your race is on the road or online, The Sufferfest will get you ready to deliver a winning performance.

This plan is designed for athletes who:
* Have completed the 4DP Full Frontal fitness test in The Sufferfest app.
* Have Full Frontal results indicating a primary weakness in: Sustained Efforts.
* Are preparing for virtual / eSports races lasting 20 minutes or less.
* Have between 4-8 hrs a week to train on the bike.

For truly comprehensive training, add Yoga for Cyclists and The Sufferfest Mental Toughness Programme to your plan.

Don't have The Sufferfest app? Start your free trial now: https://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 - 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.

Planned: 45:00

Bike - Hell Hath No Fury **Reduced Intensity 95%**

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

This takes one of the oldest FTP building workouts, the 2 x 20, and makes it exciting! Forcing your body to churn out power right below, at and just above threshold for 20 minutes at a time dramatically improves your ability to generate sustainable power. It's great for building that FTP (unless you have an unusually low MAP...in which case you're going to struggle!) By itself, the 5 minute effort at the end would not be much to deal with, but after churning out threshold power for 40 minutes, hitting this 5 min effort at 100% will ensure you stress your MAP enough to give this session a slight edge on other "FTP Builder" workouts.

Planned: 1:04:00

Bike - Option B: Practice Race (15-25 minutes)

Today you have the option to do an e-race rather than the prescribed Sufferfest session. Ideally, you will complete a race that is roughly 20-minutes in duration or shorter. To make sure you are all ready to smash, we recommend completing "Igniter" our 20-minute warm-up video. Aim to finish Igniter 5-10 minutes before the scheduled start time of the race. Don't be afraid to try a new tactic this time, whether that is attacking hard from the gun to get a gap, or trying to sit in until the sprint finish. Don't be afraid to experiment; that's why we do practice races! After your race we suggest spinning easy for 5-10 minutes to cool down properly.

Planned: 45:00

Bike - Butter

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

Smooth like butter. Grace under pressure. It's what we're focusing on in this session as you accumulate plenty of time at a high aerobic workload. A good warm-up leads you into two sets of five 90-second intervals with 3-minutes of "recovery" between each. Instead of full gas intervals followed by super low intensity recovery, these efforts are hard, but the real sting (and training benefit) comes from the incomplete recovery you face between intervals. These "recovery" efforts are at the upper end of Z2, meaning you still need quite a bit of oxygen to keep that power churning. By keeping the intervals themselves under your Maximal Aerobic Power (MAP) AND not allowing complete recovery, your body will burn through your Anaerobic Capacity (AC) before the end of each set, forcing your body to produce that power aerobically. Your body goes through that same transition near the 3-minute mark of the 5-minute test during Full Frontal, but with this session not only is it less painful, you end up with more total time in that aerobically dependent state. Endurance sports are all about churning through as much oxygen as possible, and few other workouts see you churning this hard and for this long.

Planned: 59:00

Bike - Team Scream

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

Thanks to a last minute selection, you have been drafted into a 48-kilometer Team Time Trial (TTT). Done correctly, each of the 5 riders will all cross the finish line utterly spent. Pacing is vital. A TTT is essentially one long set of Over / Under intervals. When it's your turn on the front you will be well over your FTP, and while those pulls usually only last around 30 seconds, you'll clock almost 20 pulls over the course of 48k. Physiologically speaking, a TTT is one of the best combined AC/MAP/FTP sessions out there. Regardless of your chosen discipline, Rider Type, or rider weakness, this effort will push you to your limits, and you will be faster for it.

Planned: 1:10:00

Bike - The Way Out

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

One of the few Sufferfest sessions that can be viewed as a "Sweet-Spot" session since the intervals aren't above threshold (except for the very end) but are harder than a tempo effort. This session pushes your body close to the limit of what it can 'comfortably' handle without going any further. Why? Going above threshold causes a considerable amount of hormonal stress that takes a lot of time to recover from. But you don't actually have to ride above threshold to improve your FTP - the fitness gain between 30 minutes at 90% of threshold and at 102% of threshold is minimal, but the stress on your body from the later is much greater and the recovery much longer. That is why this session is a key component to any training plan: It gives you enough training stress to help improve your FTP, but remains 'easy' enough that you can do it when you're tired or before a big block of harder efforts.

Planned: 1:01:00


Plan Price: FREE

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