The Sufferfest & Apex Coaching

Intermediate Cycling / 4DP Weakness: Repeated Efforts / Outdoor Weekend Rides, by The Sufferfest

Plan Length: 10 Weeks

This training plan was designed by APEX Coaching for cyclists who:

* Have taken the Full Frontal fitness test in The Sufferfest app.
* Have a Primary Weakness of 'Repeated Efforts' in their 4DP profile.
* Have previous experience with structured training plan or have been riding consistently for more than 2 years
* Have trained less than an average of 11 hours/week in the previous ~3 months
* Have up to 8 hours/week they can dedicate to training (but often less) 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).


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 - The Trick

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

The Trick is designed to hit a riders Anaerobic Capacity, and ability to sustain power after repeated all out efforts.. Through repeated maximal 60 second efforts you will be fully depleting, and then fully refilling your anaerobic fuel tank. To burn through your entire fuel tank, it needs to be full, which is why this session has long recovery periods between the maximal 60 second efforts. So while the recovery time might seem a bit much, we are just making sure your body is primed and ready for another truly maximal effort. During these max efforts you will alternate between standing and sitting multiple times, which accomplished two things. One, it ensures you are utilizing all muscle groups in your legs. Two, it helps teach you how to maintain power output when transitioning into and out of the saddle, a vital skill when going on the attack! Once we fully fry your AC, your reward is a nice steady tempo effort. While you will have some fight left in your legs, the goal is not to go into red during tempo effort, atleast not until the final sprint!

Planned: 59:00

Bike - Who Dares

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

Imagine you're out on a group ride where the tempo is high and you're working hard. Suddenly, someone surges. You do a quick sprint to go after them and quickly get their wheel. The stress of the effort, though, catches up with you and even though the pace settles down to where it was before, you struggle to hold the wheels. Who Dares is a workout that teaches your body to recover from those efforts more effectively so you can keep riding hard. The workout is based on three nine-and-a-half-minute sub-FTP intervals that feature three sprints - one at the start, one at the middle and one at the end. These sprints flood your body with metabolites (lactate, etc.) and then the sustained sub-FTP efforts force your body to clear them out while still working hard. To make the session even more effective, Who Dares also asks your body to do this work at different cadences, stimulating the nervous system and forcing your body to become even more effecient.

Planned: 54:00

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 - The Shovel

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

Time to dig deep into the COURAGE mines. Real deep. No other workout runs the full range of 4DP like this one. The consistent inverse relationship between interval length and intensity pushes your AC to the very limit, ensuring that after each micro-interval your body recovers just enough to hit and hold your power target for the next interval...even if you don't think you can. The 5-10 second efforts hit your NM system hard. No holding back for these short efforts. All out means all out. The 15-60 second efforts all require significant anaerobic energy, but with so little rest your cardiovascular system never really gets a break. This not only stresses your AC as you try to recover, but it also pushes your MAP to its limit as your body tries to generate as much aerobic power as possible. Even though there is not a single interval in this workout that is longer than 60 seconds, each full set lasts more than 20 minute. The unrelenting aerobic stress turns this session into a surprisingly good FTP builder.

Planned: 1:15:00

Bike - Endurance+

Warm-Up
5 minutes @ RPE 2 -- 45% of FTP -- HR <70%

Main Effort
Number of Sets
1
Rest Between Sets
N/A
Interval Repeats per Set
1 Interval Steady: 55 minutes @ RPE 3.5 -- 55-65% of FTP -- HR <85%

Extra Volume
N/A

Cool Down
2 minutes @ RPE 2 -- 45% of FTP -- HR <70%

Coach Notes:
Steady Endurance/Base ride. Power should remain between 55-70% of FTP the entire time. Aim to keep between 75-85% of LTHR

This is a ride that can be outdoors OR indoors

If done inside, you can play an OPEN video at 100% or NoVid: Endurance + and adjust the duration to meet workout specifications

Another option is to select any Video of a similar length, ignore the power targets (meaning running slope mode for those with smart trainers) holding power between 55-70% of FTP and only following the Cadence and Stand/Sit prompts in the video

Planned: 1:00:00

Bike - Tempo Build: 1 x 60

Warm-Up
15 minutes @ RPE 3 -- 55% of FTP -- HR <75%
1 minute @ RPE 7 -- 90% of FTP -- HR <90%
1 minute @ RPE 7.5 -- 100% of FTP -- HR <95%
1 minute @ RPE 8 -- 110% of FTP -- HR <100%
7 minutes @ RPE 3 -- 55% of FTP -- HR <75%

Main Effort
Number of Sets
1
Rest Between Sets
N/A
Interval Repeats per Set
1 Interval Effort 1: 20 minutes @ RPE 6 -- 80% of FTP-- HR <85%
Effort 2: 20 minutes @ RPE 6 -- 83% of FTP-- HR <90%
Effort 3: 20 minutes @ RPE 6 -- 87% of FTP-- HR <95%

Extra Volume
N/A

Cool Down
5 minutes @ RPE 1.5 -- <45% of FTP -- HR < 70%

Coach's Note:
If riding indoor, use "NoVid: Tempo Build: 1 x 60"

Planned: 1:40:00


Plan Price: FREE

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Other Versions of Your Plan

Plan Name # Weeks Price  
Cross Country MTB Training Plan by The Sufferfest. 10 weeks Free Preview Get Plan
Intermediate Century Prep Plan / 4DP Weakness: MAP / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
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
Intermediate Century Prep Plan / General / Outdoor Rides on Wkends, by The Sufferfest. 10 weeks Free Preview Get Plan
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Intermediate TT Prep Plan / 4DP Weakness: Sustained Efforts / Outdoor Rides on Wkends 10 weeks Free Preview Get Plan
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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
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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
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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