The Sufferfest & Apex Coaching

Advanced TT Prep Plan / 4DP Weakness: Repeated Efforts / Outdoor Rides on Weekends, 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 more than an average of 10 hours/week in the previous ~3 months
* Have up to 12 hours/week they can dedicate to training (but often less) over the course of the next ~3 months
* Are training for a time trial and have at least 10 weeks until the event.

This plan is designed to suit the time-crunched athlete, with the majority of weekday workouts under 60 minutes and longer workouts outdoors on the weekends. Outdoor workouts are built using the TrainingPeaks Workout Builder, meaning they can be exported to compatible cycling computers and 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 the plan).


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 Long Scream **Afternoon/Evening Ride**

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

No fuss. No muss. No comfort anywhere to be seen. This workout is straight to the point and that point is sustained Suffering. With a single solid block right at or just above threshold this is the perfect session to work on your pacing for longer sustained efforts. The "line" between threshold and over threshold is a fine one. The power targets in this session might feel easy at the start, but by the end that same effort will leave you long-screaming for mercy. Combine this session with Igniter and you have a perfect test run for the local TT. Pay attention to how an evenly paced effort feels and you will set yourself up to pace your next TT perfectly, even without the help of a power meter. Completing this session at reduced intensity (say 80%) after another hard session will push your tired legs and lungs just hard enough to help improve your FTP without putting you too far into a hole.

Planned: 36:00

Bike - Igniter **Before Long Scream**

A highly-tuned machine - like you - needs its engine warmed up in order to produce the most power as efficiently as possible. Igniter is based on the highly successful warm-up session developed by British Cycling and used by Team Sky as part of their 'marginal gains' programme. You'll go through 20 minutes of progressive efforts before hitting a couple high-intensity/high-cadence sprints. You'll emerge ready to CRUSH EVERYTHING BEFORE YOU. Perfect for using before major events, in conjunction with our Extra Shot videos or to extend your regular Sufferfest workout.

Planned: 22:00

Bike - Sprint Session **Morning Ride**

Warm-Up
5 minutes @ RPE 3 -- 55% of FTP -- HR <75%

Main Effort
Number of Sets
1
Rest Between Sets
N/A
Interval Repeats per Set
10 Interval Sprint: 10 seconds @ RPE 10 -- MAX SPRINT
Recovery: 5 minutes 50 seconds @ RPE 3 -- 55% of FTP -- HR <80%

Extra Volume
N/A

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

Planned: 1:10:00

Bike - The Hunted **Reduced Intensity 70%**

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

This session doesn't have the longest sustained intervals, it doesn't have the shortest recovery times, it doesn't have the hardest surges, but what it does have is an unrelenting pace. There is very little "recovery" at all in this session, so you never get a chance to really catch your breath or give your legs a break. The Hunted lacks any true recovery like you get in some other FTP-focused workouts, meaning your anaerobic energy systems never really get replenished. This means they can't help much with power production. This, in turn, makes the repeated efforts above threshold near the end of this session much harder than they might feel in another workout where you get to recover fully. The unrelenting nature of this session makes it great for really working on building your sustained aerobic power, just what you need to increase your FTP.

Planned: 1:01:00

Bike - Thin Air **Reduced Intensity 90%**

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

Here it is: the longest big effort in any session in The Sufferfest library. The plain and simple fact is that sometimes to stress your FTP you need to spend more than 20 or 30 minutes riding near your FTP. This session was designed with that in mind. While most of the climb is actually below threshold, there are enough surges above it that your body will constantly be at the limit of clearing out those nasty, painful metabolites at the rate you churn them out. Painsuckers, rejoice! Keep in mind that most of your anaerobic energy systems will be very depleted by the time you hit the 30 minute mark. That means they won't be much help in contributing to power production. That's one of the reasons why the same power target five minutes into this climb feels much harder when it comes again at minute 30. Once those anaerobic systems are used up, all you have left is your aerobic system, which requires oxygen to create power. These longer sustained efforts are crucial if you want to really push your threshold to its limits.

Planned: 1:01:00

Bike - Cadence Builds

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

One of the best sessions there is for neuromuscular training and a regular session in The Sufferfest Training Plans, this drill asks you to progressively build from a cadence of 90 RPM to your MAX over 30 seconds, recover and repeat several times. Cadence builds improve the way you recruit your leg, glute and core muscles throughout your pedal stroke by progressing to your maximal cadence. By reaching your highest cadence possible, you are training the 'on/off' switch in each muscle group to not only work faster, but have less overlap with your other muscle groups. You're training your hamstring muscles to 'turn off' when your quads 'turn on' and vice-versa to achieve a more efficient pedal stroke.

NOTE: As a drill session, this video does not have music or a storyline like 'normal' Sufferfest videos. Just fire up a playlist on your favourite music app and you're away!

Planned: 1:00:00

Bike - FTP/VO2 Builds

Warm-Up
20 minutes @ RPE 3 -- 55% of FTP -- HR <70%
1 minute @ RPE 3.5 -- 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 8 -- 90% of MAP (105-135% of FTP)
5 minutes @ RPE 2 -- 45% of FTP -- HR <70%

Main Effort
Number of Sets
2
Rest Between Sets
30 minutes @ RPE 2.5 -- 50% of FTP -- HR <80%
Interval Repeats per Set
3 Interval FTP Effort: 4 minutes @ RPE 7.5 -- 100% of FTP -- HR <100%
VO2 Effort: 2 minutes @ RPE 9 -- 90-95% of MAP (105-130% of FTP)
Recovery: 5 minutes @ RPE 2 -- 45% of FTP -- HR <70%

Extra Volume
50 minutes @ RPE 3 -- 60% of FTP -- HR <85

Cool Down
5 minutes @ RPE 1 -- <45% of FTP -- HR <70%

Planned: 3:00:00

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: 3 hours 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 out doors OR indoors If done inside, you can play OPEN 60/OPEN 30 and adjust the intensity to 64-81% 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: 4:00:00


Plan Price: FREE

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