The Sufferfest & Apex Coaching

Intermediate Century Prep Plan / 4DP Weakness: Sustained Efforts, Outdoor Rides on Weekends, by The Sufferfest

Plan Length: 10 Weeks

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

* Have taken the Full Frontal fitness test in The Sufferfest app.
* Have a Primary Weakness of 'Sustained Efforts' in their 4DP profile.
* Have previous experience with structured training plan or have been riding consistently for more than 2 years.
* Have trained fewer than an average of 11 hours/week in the previous ~3 months
* Have up to 10 hours/week they can dedicate to training (but often less) over the course of the next ~3 months
* Are training for a century or gran fondo and have at least 10 weeks until the event.

This plan is designed to suit the time-crunched athlete, with the majority of weekday workouts under 60 minutes and longer workouts outdoors on the weekends.
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 the plan).


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 - The Chores

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

Chores. They're rarely glamorous, almost never fun, and more often than not you need a hot shower and a long nap afterwards. Sort of like this workout. If you want a 'do-it-all' session, that will maintain and improve nearly every aspect of your fitness, then you're in the right place. Each set combines a series of 40 second efforts and 20 second recoveries with a sustained effort just below Threshold. The benefits are substantial. First: with such short recoveries between hard efforts, you'll pretty much empty your anaerobic fuel tank by the end of each set. This obviously develops your AC, but as your body is forced to rely more and more on your ability to produce power aerobically as your AC empties it gives your maximal aerobic (MAP) a real shove. As your body shifts from AC to MAP and begins producing almost all power from oxygen, the workout puts you into a sustained effort just below threshold. These same sustained threshold efforts when fresh would be a piece of cake, but by starting them deep in the red you will find them to be much more difficult than you might think. These efforts will push you right to the edge, but never over, so dig in deep and get your chores done!

Planned: 58:00

Bike - Hell Hath No Fury **Reduced Intensity 90%**

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 - The Rookie

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 - 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 - 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: 3 hours 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 out doors OR indoors If done inside, you can play OPEN 60/OPEN 30 and adjust the intensity to 64-81% 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: 4:00:00

Bike - Tempo Build

Warm-Up
15 minutes @ RPE 3 -- 55% of FTP -- HR <75%
1 minute @ RPE 7 -- 90% of FTP -- HR <90%
1 minute @ RPE 7.5 -- 100% of FTP -- HR <95%
1 minute @ RPE 8 -- 110% of FTP -- HR <100%
7 minutes @ RPE 3 -- 55% of FTP -- HR <75%

Main Effort
Number of Sets
1
Rest Between Sets
N/A
Interval Repeats per Set
1 Interval Effort 1: 15 minutes @ RPE 6 -- 80% of FTP-- HR <85%
Effort 2: 15 minutes @ RPE 6 -- 83% of FTP-- HR <90%
Effort 3: 15 minutes @ RPE 6 -- 87% of FTP-- HR <95%

Extra Volume
15 minutes @ RPE 3.5 -- 60% of FTP -- HR <85

Cool Down
5 minutes @ RPE 1.5 -- <45% of FTP -- HR < 75%

Planned: 1:30:00


Plan Price: FREE

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Other Versions of Your Plan

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Other Levels of Your Plan

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