The Sufferfest & Apex Coaching

Novice Cycling / 4DP Weakness: Neuromuscular / Outdoor Weekend Rides, by The Sufferfest.

Plan Length: 10 Weeks

This training plan was designed by APEX Coaching for cyclists who:

* Have taken the 4DP Full Frontal fitness test in The Sufferfest app.
* Have a Primary Weakness of 'Neuromuscular Power' in their 4DP profile.
* Are new to cycling or choosing their first structured training plan
* Have trained fewer than an average of 7 hours/week in the previous ~3 months
* Only have 3-6 hours/week they can dedicate to training over the course of the next ~3 months

This plan is designed to suit the time-crunched athlete, with the majority of weekday workouts under 60 minutes and longer weekend rides outdoors. Outdoor workouts are built using the TrainingPeaks Workout Builder, meaning they can be exported to compatible cycling computers or fitness devices.

Note: the average weekly training hours listed do not include the optional yoga and mental training plans you may wish to add to your schedule (more details available when you apply a plan to your account).

The plan finishes on a high note, with the last week bringing you fit and fresh into the Full Frontal fitness test.

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.

Bike - NoVid: Cadence Builds and Holds

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

This workout is another excellent addition to our "Drills" series. Over the next 45 minutes, you will complete four 30-second cadence builds, and six 60-second high cadence holds. This workout places a considerable demand on your Neuromuscular System, as your muscles are forced to contract and relax as quickly as possible. At the same time, the shorter recovery period between these drills will keep your heart rate, and breathing rate elevated, giving you a great cardiovascular workload.

Let's breakdown the two drills you will be doing.

Cadence Builds: The name of the game here is absolute peak cadence, not peak power. To achieve this, you need to be in a small gear and have very light resistance. Starting at 90-RPM, steadily increase your cadence until you reach your absolute max without about 5-seconds left, and hold that to the end. Your limiting factor on these efforts needs to be leg speed. If resistance/power output is your limiting factor, try starting in an easier gear, or shift into an easier gear 15-seconds in. Bouncing in the saddle is okay for this drill.

Cadence Holds: These efforts require you to maintain the highest cadence you can without starting to bounce in the saddle. For some of you that will be 100-RPM, for others, it will be 150-RPM. The key is to settle into YOUR peak sustainable cadence. Like the Builds, the goal here is not high power, so these efforts are limited to 90% of FTP. Do not be surprised if your heart rate is well into Zone 4 by the time you hit the last few holds.

To properly execute this session, your effort between drills needs to be low. With limited recovery time between these maximal Neuromuscular Efforts, riding above Zone 1 between efforts will only reduce your ability to max out your cadence. While the power targets between are Zone 1, do not be surprised if your heart rate does not drop below Zone 2 after the first couple builds.

WORKOUT GOALS:
* Improved muscle recruitment and firing patterns
* Improved muscle coordination at higher cadences
* Deliver a high Neuromuscular and Cardiovascular load while minimizing the power demands placed on your muscles
* Help you develop a silky smooth pedal stroke

Planned: 45:00

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 - 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

Bike - Tempo Low Cadence: 5 x 2

Warm-Up
15 minutes @ RPE 3 -- 55% of FTP -- HR <75%

Main Effort
Number of Sets
1
Rest Between Sets
N/A
Interval Repeats per Set
5
Interval Effort: 2 minutes @ RPE 7 -- 90% of FTP -- 45-55 RPM -- HR <95%
Recovery: 3 minutes @ RPE 2 -- 50% of FTP -- HR <75%

Extra Volume
15 minutes @ RPE 3 -- 60% of FTP -- HR <85

Cool Down
5 minutes @ RPE 1.5 -- <45% of FTP -- HR <70%

Planned: 1:00:00

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: 1 hour 55 minutes @ RPE 3.5 -- 55-65% 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 outdoors OR indoors

If done inside, you can play an OPEN video at 100% or play "NoVid: Endurance +" and adjust duration to meet workout specifications

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: 2:00:00


Plan Price: FREE

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Other Versions of Your Plan

Plan Name # Weeks Price  
Novice Cycling / 4DP Weakness: MAP / Outdoor Weekend Rides, by The Sufferfest 10 weeks Free Preview Get Plan
Novice Cycling / 4DP Weakness: MAP, by The Sufferfest. 10 weeks Free Preview Get Plan
Novice Cycling / 4DP Weakness: Neuromuscular, by The Sufferfest. 10 weeks Free Preview Get Plan
Novice Cycling / 4DP Weakness: Repeated Efforts / Outdoor Weekend Rides, by The Sufferfest 10 weeks Free Preview Get Plan
Novice Cycling / 4DP Weakness: Repeated Efforts, by The Sufferfest. 10 weeks Free Preview Get Plan
Novice Cycling / 4DP Weakness: Sustained / Outdoor Weekend Rides, by The Sufferfest 10 weeks Free Preview Get Plan
Novice Cycling / 4DP Weakness: Sustained Efforts, by The Sufferfest. 10 weeks Free Preview Get Plan
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Other Levels of Your Plan

Plan Name # Weeks Price  
Advanced Cycling / 4DP Weakness: MAP / Designed for Strength Training 12 weeks Free Preview Get Plan
Advanced Cycling / 4DP Weakness: Neuromuscular Power / Designed for Strength Training 12 weeks Free Preview Get Plan
Advanced Cycling / 4DP Weakness: Repeated Efforts / Designed for Strength Training 12 weeks Free Preview Get Plan
Advanced Cycling / 4DP Weakness: Sustained Efforts / Designed for Strength Training 12 weeks Free Preview Get Plan
Advanced Cycling / General / Designed for Strength Training 12 weeks Free Preview Get Plan
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