Do The Plan With Dan: From Zero to Hero in 10 Weeks / 5 Hours a Week.
Plan Length: 10 Weeks
For the past year Dan Lloyd has been living firmly in Couchlandria. The former Cervelo Test Team rider and GCN presenter has been logging more kilograms than kilometers, pounding more pilsners than pedals. Dan woke up New Year's Day with a killer hangover and more than a few regrets. He knew he had to make a change. That's when we stepped in.
To get Dan from zero to hero we called in the big guns: Sir Neal Henderson, coach to athletes like Rohan Dennis and Kasia Niewiadoma and evil genius behind our workouts and training plans. But Neal had a tall order. Dan can only fit in five hours a week of training: four on the bike and one hour off, and only on Tuesday, Wednesday, Friday and Saturday. How much fitness can someone gain in 10 short weeks of minimal volume and a little cross-training? It's time to find out.
Misery loves company. Start the new year out right by joining Dan on his 10-week journey to move out of the soft, plushy country of Couchlandria and get back on the path to Honour, Glory, and Victory. Here's how it works:
1. If you haven't already, go to https://thesufferfest.com, download The Sufferfest app for iOS, macOS or Windows and create your account.
2. Follow the 10-week plan along with Dan.
3.Use the hashtag #DoThePlanWithDan to share your progress on social media and let us know how you're getting on.
4. Follow The Sufferfest on social media and stay tuned for weekly videos with coaches Neal Henderson and Mac Cassin where we take a look at the science behind the Suffering and discuss strategies to nail your workouts and stay on track.
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:
- Go to https://thesufferfest.com/pages/get-started and download the app for your device.
- Create your account to start your free 7-day trial.
- Use promo code SURGE30 to get 30 days free or $12.99 off your annual subscription.
For questions about The Sufferfest please email firstname.lastname@example.org
Sample Week of Training
Below is a week of training from this plan which represents the type of workouts you will be doing.
Cross Training - Week 10
Period: Taper Focus: Re-Testing
Cross Training - Pre-Ride Activation
Level: ✭✩✩ This sequence is designed to activate your posterior chain—the calves, hamstrings, glutes, lower, upper and mid-back, as well as your core—the abs and obliques. It’s crucial that you engage these muscles before every ride to give you maximum power, speed and endurance on the bike.
Bike - Standing Starts
Four Dimensional Power Focus: NM: ✭✭✭✭✭ AC: ✭✭✩✩✩ MAP: ✭✩✩✩✩ FTP: ✭✩✩✩✩ Standing starts closely simulate a lifting session on the bike because it requires the engagement of your core, upper and lower body. Standing starts will train your ability to generate force through the pedals by forcing you to recruit all of your musculature. No matter your prefered discipline, these efforts are key to teaching your body to recruit all of the muscle fibers in your legs. The saying “Use it or Lose it” actually does apply here. All of the benefit in this session comes from hitting these 20 seconds effort as hard as you possibly can. To do that, you need full recovery between each sprint, and you need to respect that recovery! These efforts should see you start at super low RPMs with very high torque, as the effort continues your cadence will naturally increase. Your goal is to get your cadence as high as possible by the end of each 20 second effort. To maximize your muscle recruitment you want to both push down and pull up on the pedals at the start. Proper core engagement is a must, your legs need a good strong backboard to push against. We understand that not everyone's trainer has the necessary resistance, or the required stability, to perform this workout as described. For stability issues you can get much of the same benefit by doing these efforts seated. If your trainer can’t handle the rapid change in speed, or does not have high enough resistance at super a super low cadence then you can start the efforts are a higher cadence and simply treat them as “normal” all out sprints.
This is a session that can be done indoors or outdoors. If done outdoors, come to a slow roll in your largest Chain Ring and your 3rd or 4th smallest cog on your rear cassette. Complete the same set of 4 x 20sec maximal start efforts, with 6-8 minutes of easy spinning between.
Bike - NoVids: Taper Efforts
Four Dimensional Power Focus: NM: ✭✩✩✩✩ AC: ✭✭✩✩✩ MAP: ✭✭✩✩✩ FTP: ✭✭✩✩✩ When it comes to "peaking", or performing at your absolute best on a given day, the key is nailing your Taper. The term "Taper" refers to the time leading up to your target date, where your total volume of training is reduced, but you continue to hit several high-intensity efforts. While there are individual variations in what makes the ideal taper for you, this session has been used by countless professionals leading into the biggest races of their lives. Riders to use this session leading up to an event include world champions Rohan Dennis and Flora Duffy. With 3 sets of micro-intervals (40/20s, 30/30s, and 20/40s) you will be hitting your system with just enough intensity to keep your legs sharp and responsive, without adding any real fatigue to your system. Outside of those 3 sets of micro-intervals, this session is purposefully short and easy. If you are doing this session your event is just around the corner, and all of the important training is behind you. Riding harder or longer today will do absolutely nothing t increase your fitness by event day. in fact, all that would do is increase your fatigue, which will only hurt your performance. This is a preparation session, not a training session!
Bike - Primers
Whether you have power testing, a group ride you want to smash, that event you have been training all winter for, or even just a fun route you want to have a great ride on, this is the perfect session to do the day before. Unlike other Sufferfest videos, this one should not be viewed as a stand alone “training” session, but rather the ace up your sleeve you get to pull out when that big ride comes around. The key to this session is just enough time right around threshold, with sufficient recovery between efforts and a handful of sprints to prime all of your systems for tomorrow's event.
Cross Training - MTP - Event Day: Preparing to Shred Chamois
POSITIVE THINKING: Boost your focus and determination with this pre-event visualisation exercise.
Bike - Fitness Test: Full Frontal
Full Frontal, the 4DP(™) fitness test, is the only test that exposes every aspect of your unique physiology in a single hour. Developed by elite cycling coach Neal Henderson, founder of APEX Coaching, and based on more than 10 years of testing athletes, this test will provide you with a complete personal power profile and identify your rider type. All you have to do is completely destroy yourself over 4 different efforts: - A pair of 7 second sprints - A 5 minute flat out effort - A 20 minute threshold effort - A final 1 minute killer Once you come out the other side of Full Frontal you'll get your profile and rider type. From then on, every Sufferfest Video will be customized to your abilities to ensure no session is too hard or too easy. Not only do you get customized workouts with Full Frontal, you will also get to see the exact areas where you shine. You will also get insight into the areas where you might need to do some work, giving you the road map of where you should guide your training until your next exposure to Full Frontal.