The Sufferfest & Apex Coaching

Volcano Climbing Plan, by The Sufferfest

Plan Length: 4 Weeks

This training plan was designed by APEX Coaching for athletes and enthusiasts who...

* Have completed a block of training that developed the weakness identified in your 4DP profile AND
* Are approaching an event where climbing hills and scaling mountains is the name of the game
* 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
* Have a burning desire to CRUSH their goals by putting in a maximum amount of effort in a minimum amount of time

This plan is designed to suit the time-crunched athlete, with the majority of weekday workouts under 60 minutes and longer weekend rides. Note: unlike most other plans, yoga workouts are pre-populated in this training plan because, let's face it

The plan finishes on a high note, with the last week bringing you fit and fresh into the dreaded Full Frontal. After finishing this plan, you can begin a more advanced plan straight away.

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.

Cross Training - Yoga: Back Strengtheners

Intermediate Visits to Sufferlandria put the body under severe pressure. After your legs, of course, one of the first areas to Suffer is your back. And back pain can severely affect your performance. This sequence will not only help alleviate any existing back pain, but also strengthen your back for improved performance in the future

Planned: 25:00

Bike - Recovery Spin

Very easy ride Resist the temptation to go harder or faster. Power should remain under 50% of FTP the entire time, and Heart Rate should never go above Z1

Planned: 30:00

Bike - Told Off By Angels (Mashup)

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

This is another mash-up that covers a lot of ground. Starting with the intervals from Do As You're Told, your ability to recover quickly gets its first test with short intervals, high intensity, and limited rest. All the hallmarks of a good AC training session. Then comes the race simulation from the Rookie, with just enough time above threshold (and above-tempo "recovery") to improve FTP. But it also helps out your AC. Since your AC has already been stressed from the intervals at the beginning, this section boosts your AC more in this context than it would if you just did The Rookie. The final climb from Angels is almost entirely above threshold. After everything you have already put your system through, this will send your cardiovascular (and MAP) system as far as you are willing to push it. By combining these sections in this particular order you end up squeezing the most training benefit out of each one.

Planned: 55:00

Cross Training - Breathing To CALM DOWN

In 4-7-8 Breath your exhalations are twice as long as your exhalations. It is a therapeutic breathing technique that can help to reduce pain and calm your nervous system.

Planned: 3:00

Bike - Getting Away With It

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

Wouldn't it be great if you could just leave work to go for a ride? Even for an hour? Well, now's your chance. Getting Away With It gets you out of the office and onto the roads of the French Pyrenees with your guide Michael Cotty of The Col Collective. This is a great session to add toward the end of a training block. The shorter duration, sub-threshold efforts are fantastic for getting some extra FTP building while you are in a fatigued state. Extra emphasis on cadence stresses your nervous system, making your body more efficient at both higher and lower RPMs while improving your form. The neuromuscular training you get from this session is fantastic, so while your power never exceeds threshold, your body will learn to bring more energy to the pedals at all intensities.

Planned: 47:00

Cross Training - Breathing To CRUSH THEM

Perhaps the only people more Badass than Sufferlandrians are Navy Seals. And this is the breathing exercise that Navy Seals do to calm down and focus themselves before major operations. Learn and use this technique before heading into your own major events and races.

Planned: 3:00

Cross Training - Yoga: Hips and Hamstrings

Intermediate This routine is designed to open up the hips-the hip flexors, rotators and glutes-and stretch the hamstrings. We move through a series of lunges and finish with Lizard and Pigeon pose. You can practice it in the morning, before or after a ride. Experiment to see what works best for you. Modification: If you can't reach the mat in Low Lunge with Sidebend, you can rest your bottom hand on a block.

Planned: 15:00

Bike - The Hunted

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

Cross Training - Yoga: Shake off the Day

Beginner This gentle sequence is designed to loosen up tight muscles and encourage good postural habits. You can practice it in the morning to relieve stiffness or in the evening to wind down before bed. We finish with a short body scan meditation to calm your mind and release tension throughout the body. Modification: If you're unable to sit back on your heels in Child's pose, you can put a couple of cushions or a pillow between your calves and the backs of your thighs.

Planned: 15:00

Bike - ISLTA

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

This is your go-to session when you need to increase your endurance and add in some threshold work but only have two hours. By adding in multiple surges and short chunks of time above threshold, ISLAGIATT overloads your system with metabolic byproducts ('the nasties') which your body has to learn to clear out more efficiently. Combining such long interval durations with these hard surges not only forces your body to cope with the effort, but it pushes you harder mentally because after each surge the effort right at threshold "feels" harder than it should. With the final intervals focusing more on short, repeated efforts you'll stress your body's ability to recover when deeply fatigued, making this more than just an "endurance builder" workout, but one that will help you keep churning out power deep into the final kilometers of challenging rides or events.

Planned: 2:30:00

Cross Training - Breathing To CALM DOWN

In 4-7-8 Breath your exhalations are twice as long as your exhalations. It is a therapeutic breathing technique that can help to reduce pain and calm your nervous system.

Planned: 3:00

Bike - To Get To The Other Side

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

While you might think the only way to improve your FTP is to ride at, or above, your existing FTP, that isn't always the case. You body can only handle so much time above FTP in any given week (or month for that matter). But that doesn't mean you should just sit around doing nothing the rest of the time. Your body is most efficient at clearing out lactate and other metabolic byproducts at 80-95% of FTP. This is one of the few sessions where you can consistently sit at that intensity and let your body churn away at this nice efficient effort level. It's the ideal workout to end a hard, three-day block or to add in during a rest week. It will give your body a little training stimulus while still allowing it to recover from whatever tortures you've recently put it through.

Planned: 1:31:00


Plan Price: FREE

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