The Sufferfest & Apex Coaching

Dirty Kanza 100 miler

Plan Length: 10 Weeks

Designed by the elite coaches at The Sufferfest Sports Science Division specifically to prepare you for the 2019 Garmin Dirty Kanza DK100. The plan includes structured Sufferfest workouts during the week and outdoor rides on the weekends. To get your body and mind ready to conquer whatever the course can dish out, the plans also include yoga for cyclists sessions and our 10-week mental toughness program. The competition doesn't have a chance.

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.

Other - MTP - 1st Month Review & Improve

REVIEW & IMPROVE: A look back at the past month to see what was done well and what could be better. Set a new goal for the month ahead and learn how to keep an eye on your 'fundamentals' (e.g., sleep, hydration, etc.).

Planned: 30:00

Bike - NoVid: Recovery Spin

Don't be afraid of the Two Rs: rest and recovery. Believe it or not, you get faster when your body is taking it easy after all that suffering. A recovery spin is a very low intensity ride, so easy that you'd feel embarrassed to ride so slow if you didn't know you were helping your body get much faster. A good recovery spin is done at a cadence above 90 RPM. While keeping power below 50% of FTP, or and RPE less than 2.5, and keeping your heart rate in Zone 1 the entire time. Recovery spins can be done outdoors, but due to the low power demands, they are often easier done on the trainer . Resist the voice of your inner Sufferlandrian telling you to go faster.

Planned: 30:00

Other - Week 2

600-700TSS

Bike - Violator **Do NOT Use ERG Mode** **Read Description**

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

If NM and AC got together to throw a party, this would be it. Violator is the perfect example of how the amount of recovery time between efforts dramatically changes the amount of training stress you get. Yes, there are 64 sprints, but they're not all doing the same thing for your fitness. The first set of sprints has enough recovery that you'll be able to work your NM to the max. The second set still has enough recovery to allow you to hit high power numbers, but the reduced time between sprints stresses your ability to recover and repeat that high effort. That means you'll start to dip into AC. The last set-with equal sprint and recovery times-ensures your heart rate never gets a chance to drop down. That works your MAP like nobody's business.

Coach Notes:
You should remain seated for all of these sprint efforts (and in the drops if that is where you spend most of your time during racing) This means you need to ignore the power targets, your only goal is to give a maximal seated effort each and every sprint. This means you will likely be under target power in the first set, and maybe over power targets in the final set, that does not matter. You are just looking to go all out 64 times!

Planned: 1:08:00

Cross Training - Yoga: Mobilize and Activate I

Level: ✭✭✩

This routine is designed to loosen up the entire body and take you out of your habitual movement patterns. We flow through a series of standing yoga poses to simultaneously challenge your strength, flexibility and range of motion. Modification: If you find Triangle pose difficult, you can rest your hand on a block for support

Planned: 15:00

Bike - Power Station

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

On the surface this seems like a rather tame session: a series of intervals that are all under five minutes long and which are almost all under threshold. But there is more here than the power file shows. The lack of "intensity" in these short sessions is made up for by the very low cadence targets each effort requires. This creates minimal cardiovascular stress but places a tremendous load on your muscular system. The goal is to keep your upper body absolutely rock solid during these efforts. If you find that you bob back and forth for each pedal stroke then your core is not up to the task your legs are giving it (better get onto our yoga videos and strengthen that core). This session can be a great test to see how your lower back will hold up over a longer ride outside. A core that will fail you after 3 hours of road riding can often be identified fairly quickly during this session. If your back is burning just as badly as your legs it's a signal to do some additional core strengthening. With so much stress on your muscles this is a great session for improving your overall endurance and your ability to produce lots of high torque, giving your NM a nice boost along the way.

Planned: 50:00

Cross Training - Pre-Ride Activation

Level: ✭✩✩

This gentle cool-down is designed to completely unwind you after your ride...and potentially send you to sleep. We move systematically through the body, loosening up and stretching out tight muscles. Try to stay relaxed throughout, breathing in and out through your nose.

Planned: 15:00

Bike - The Wretched **Reduced Intensity 60%**

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

This session is not for the faint of heart, or for those with fatigued legs! With large continuous blocks above threshold, and the only "recovery" coming in the form of tempo efforts (but only after massive surges), you need to bring your A game to make it through this one. Actually, bring your A+ game. With so much time right at or above threshold you really push your ability to efficiently produce aerobic power to its limit - the key to a quality FTP session (when you are fresh). All that time above threshold, those large surges and that inadequate recovery also punishes your AC and MAP harder than other "FTP" sessions.

Planned: 49:00

Cross Training - Yoga: Recovery Booster

Level: ✭✩✩

Sufferfest sessions tear your body down. It's in the periods between Sufferfest sessions, when you're recovering, that you become more powerful. This session helps boost your recovery time, relaxing you and ensuring you give your body the chance to grow stronger.

Planned: 15:00

Bike - Defender

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

You've got the leader's jersey, but then disaster strikes: A crash, an injury and you're forced to defend your position until the end of the race. Can you hang on under a barrage of attacks? Based around four, ten-minute efforts around threshold, Defender is designed to give you the most bang for your buck, or in this case, the most Watts at FTP for your Suffering. There are both psychological as well as physiological benefits to this tremendous workout. Mentally, Defender will improve your sense of pacing for longer efforts near FTP. That is because each effort starts out above FTP, and since you're fresh you'll feel as though you can hold that pace all day. Every two minutes, the pace gradually declines so you are finishing just below FTP. As the time ticks away, the power targets will drop little by little, but your discomfort will remain about the same. By the fourth effort, you'll be find the same efforts far more difficult than in the first. Bystaying tuned-in to what your body is telling you, you'll learn more about how to manage your efforts around threshold and why it's so important to manage your efforts well at this intensity. The physiological benefits follow the same lines as those found in Who Dares, or Fight Club. Overloading your legs and lungs with efforts above FTP before settling into efforts right at or right below FTP forces your body to clear out as many metabolites as possible and process as much oxygen as it can. What sets Defender apart is how that overload is delivered. While Who Dares achieves this with short sprints, Defender forces you to spend minutes above FTP before simmering back down. This allows your heart rate and breathing rate to get much closer to what they are during a long steady state threshold effort. This ensures that "overload" comes in as a steady drip, rather than the sudden burst like that in Who Dares. The lower intensity of this overload also changes the types of metabolites produced and the ratios they occur in. Not only does this keep the enzymes in your body focused on aerobic metabolism, your body will also respond with fewer stress hormones. This means you're training your aerobic system by overloading it, but doing so in a way that leaves you more ready to hit tomorrow's training just as hard.

Planned: 59:00

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: 4 hours 25 minutes @ RPE 3.5 -- 55-70% 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 one of the OPEN series videos at 100%, or you can use the NoVids Endurance + session. 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: 4:30:00

Cross Training - Yoga: Loosen Your Lower Back

Level: ✭✩✩

This routine is designed to relieve pain and release tension in the lower back. These poses open up the hips, stretch the hamstrings and strengthen the core. We finish with a diaphragmatic breathing exercise to relax the body and let go of tension around areas of pain.

Planned: 15:00

Bike - Tempo with Surges: 1 x 60

Warm-Up
40 minutes @ RPE 3 -- 60% 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
12
Interval Surge: 20 seconds @ RPE 8 -- 110% of FTP Steady: 4min 40sec @ RPE 6 -- 85% of FTP -- HR <100%

Extra Volume
1 hour 30 minutes @ RPE 3 -- 60% of FTP -- HR <85

Cool Down
10 minutes @ RPE 1.5 -- <50% of FTP -- HR <70%

Planned: 3:30:00


Plan Price: FREE

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