The Sufferfest & Apex Coaching

Sprint Distance Triathlon Training Plan / Non-4DP / Designed for Strength Training

Plan Length: 12 Weeks

Welcome to the 12 Week Novice Triathlon training plan, designed to introduce you to structured multi-sport training and get you ready for your first triathlon. Over the next 12 weeks you will push yourself to your limits on the bike, in the pool and on the track - all in the name of Suffering! This plan is designed to keep the total time commitment to a minimum while maximizing your fitness gains.

As a multi-disciplined athlete your body takes more of a beating than most. To offset some of that wear and tear we have integrated our new yoga videos to keep you limber and help boost your core strength. All that stands between a fitter, faster and all around more BADASS version of yourself is 10 weeks of Suffering, which, as a Sufferlandrian, is what you live for!

This plan also incorporates The Sufferfest Strength Training Programme to progressively build functional strength in a way that will increase your power and endurance, reduce the likelihood of injury, and improve your overall health.

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 - Week 2

Bike - Cadence Builds **After Strength**

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 - Half is Easy

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

For too long, perhaps, we have shrugged off questions about whether The Sufferfest videos were too hard as Couchlandrians attempted to sway public opinion toward a life devoid of HONOUR, GLORY and VICTORY. But it's gone on too long - and we had to respond. So, over a bottle of Real Pagne, legendary Directeur Sportif Grunter von Agony had a quiet word with a man named Ian Field. Ian, you may know, is an elite coach with Dig Deep Coaching and a four-time British National Cyclocross National Champion. After an evil laugh that lingered, he provided us with a workout he uses to perform at the highest levels of the Cyclocross World Cup. 'Don't worry,' said Ian. 'The Couchlandrians will enjoy half of it.' This is a fantastic session for improving AC. The short, high intensity efforts with equally short recoveries stresses your body's ability to recover quickly. In fact, the recoveries are short enough that you never really get a "full recovery" during a set. This means your MAP is developed in the latter half of both sets as fatigue sets in. It's also worth mentioning that because of the short durations, you do tap into your NM at the start of each effort.

Planned: 38:00

Swim - Technique B

Warm Up with 200m easy swimming freestyle. 4 x 25m Drill with 10 seconds rest 200m Kick with with 20 seconds rest The following should all be done at a moderate pace, with enough rest between that you can focus on proper form. 100m Super Slow Drill 150m 3-3-3 200m Catch Up 200m Side-Glide-Kick 200m Corkscrew 200m Pull Cool down with 100-200m freestyle Incase you need to brush up on your technique definitions follow this link http://thesuf.com/HCtechswim

Planned: 30:00

Run - Off the Bike Run

Steady Z2 run immediately after your bike session. Good time to practice your second transition!

Planned: 10:00

Bike - The Rookie **Reduced Intensity 90%**

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

These race simulations steadily get harder and harder as the workout progresses, so don't be too keen to increase the intensity after the first 10-minute effort if it felt "too easy." Just wait. The pain will come. During each interval you'll be ducking and diving right under and over threshold, forcing your body to churn through all the metabolites you're producing (that's the nasty stuff that the Painsuckers love so much). This is one of the best ways to improve your FTP without really overloading your system with too much training stress. The final two intervals allow you to really charge over your threshold to unleash whatever power you have left in your legs. These two all out bursts of power, in addition to the constant surges above threshold, means this session works your AC more than some of the other FTP-focused sessions.

Planned: 54:00

Bike - Post Strength Spin

Think of this as your cool down from your strength session. Keep your Power well below 50% of FTP, just let the easy pedaling flush out your legs so they can start repairing themselves faster and be ready for tomorrow!

Planned: 15:00

Swim - Variable Speed 500s

Warm Up
-300m Z1 Stroke of your choice Activation 4 repeats of: -50m Z4 15 seconds rest Main Set -500m Z2 60 seconds rest -500m Z4 arms only (paddles and leg bouy optional) 60 seconds rest -500m starting Z2, increasing to Z4 over full distance 60 seconds rest -500m, first 250m Z3, second 250m Z4 60 seconds rest 500m Z4 arms only (leg bouy optional) 60 seconds rest

Cool Down
-200m Z1 stroke of your choice

Coach Notes:
This swim is designed to develop your ability to swim powerfully using your upper body (so you can save your legs from the bike and run) as well as to train yourself to execute a smart pacing strategy (by starting slow and finishing fast). Unless otherwise indicated, the stroke is freestyle.

Planned: 1:15:00

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

Bike - Hell Hath No Fury **Reduced Intensity 85%**

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


Plan Price: FREE

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