The Sufferfest & Apex Coaching

eSports Training Plan: Sub 20-minute events. 4DP: Repeated 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: Repeated 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 - 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: 38:00

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 - 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 - 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 - 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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