The Sufferfest & Apex Coaching

Advanced Mountainous Century/GF / 4DP Weakness: Sustained Efforts / Outdoor Rides on Weekends, by The Sufferfest

Plan Length: 12 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 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
* Are training for a mountainous century or gran fondo and have at least 12 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 - NoVid: 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 - Violator

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

If NM and AC got together to throw a party, this would be it. Violator is the perfect example of how the amount of recovery time between efforts dramatically changes the amount of training stress you get. Yes, there are 64 sprints, but they're not all doing the same thing for your fitness. The first set of sprints has enough recovery that you'll be able to work your NM to the max. The second set still has enough recovery to allow you to hit high power numbers, but the reduced time between sprints stresses your ability to recover and repeat that high effort. That means you'll start to dip into AC. The last set-with equal sprint and recovery times-ensures your heart rate never gets a chance to drop down. That works your MAP like nobody's business.

Planned: 1:08:00

Bike - G.O.A.T

Four Dimensional Power Focus:

- Neuromuscular Power (NM - 5 second): ✭✭✭✩✩
- Anaerobic Capacity (AC - 1 minute): ✭✭✩✩✩
- Maximal Aerobic Power (MAP- 5 minute): ✭✩✩✩✩
- Functional Threshold Power (FTP - 20 minute): ✭✭✭✭✩

This session is all about high-torque efforts, very similar to the efforts you would experience out riding up the steep slopes of Mt Sufferlandria. While these efforts are short, and the intensity isn’t too high, the low cadence targets combined with minimal recovery will leave some begging for the high cadence sprints of The Omnium.
High torque efforts like these have two primary benefits. Improved neuromuscular coordination, and increased muscular endurance.

During each pedal revolution your legs have to “switch on” and “switch off” almost all of the muscles in your legs. High cadence efforts in something like Cadence Builds are great for teaching these groups to make that switch quickly. These low cadence efforts are better for teach ALL of the muscles in your legs to “switch on”. Done properly you should be pulling with your hamstrings with one leg while the other leg is pushing down with all the force your glutes and quads can muster. If you feel like you are pushing yourself up out of the saddle during harder efforts (like seated sprints) then your hamstrings are not being utilized since they should be pulling you back down into your saddle.

The second main benefit is improved muscular endurance. Even though the session is under 45 minutes, you will put a similar amount of muscular fatigue into your legs as a steady 3 hour base ride. You can almost view this session as hitting the leg press for 8 sets of 100 reps.

And just like the weight room, proper form is absolutely key! That means:
-- You should focus on pushing down AND pulling back up. You want your glutes and quads activated on the way down, and your hamstring and hip flexors activated on the way up.
-- To properly engage your hamstrings think about trying to pulling your heel up to your butt when your crank arm is going from 6 o’clock to 10 o’clock.
-- Your knees should be tracking straight up and down, no collapsing in or out!
-- Your core should be fully engaged to keep your hips rock steady in the saddle. This will be easier if you are both pushing and pulling during each pedal revolution.

This session is very simillar to Power Station. Both help improve your muscular endurance and coordination, the biggest difference is the work to rest ratio between the two. While the intervals here are shorter than those in Power Station, the decreased recovery duration means fatigue will build faster, especially for those with a weakness in repeated efforts. Modifying interval length and recovery duration can also be seen between sessions like Revolver and A Very Dark Place. Both serve up a healthy dose of MAP/VO2 work, but the overall "feeling" of those two sessions are different.

If you find that your lower back starts to ache during this session, or that you have to start rocking in the saddle to keep the power up, then it’s time for you get started on our Yoga programme. Kick it off with “Core Strengtheners I” to make sure your core is just as strong as those legs!

Planned: 42:00

Bike - Who Dares

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

Imagine you're out on a group ride where the tempo is high and you're working hard. Suddenly, someone surges. You do a quick sprint to go after them and quickly get their wheel. The stress of the effort, though, catches up with you and even though the pace settles down to where it was before, you struggle to hold the wheels. Who Dares is a workout that teaches your body to recover from those efforts more effectively so you can keep riding hard. The workout is based on three nine-and-a-half-minute sub-FTP intervals that feature three sprints - one at the start, one at the middle and one at the end. These sprints flood your body with metabolites (lactate, etc.) and then the sustained sub-FTP efforts force your body to clear them out while still working hard. To make the session even more effective, Who Dares also asks your body to do this work at different cadences, stimulating the nervous system and forcing your body to become even more effecient.

Planned: 54:00

Bike - Getting Away With It **Reduced Intensity 85%**

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 - 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: 4 hours 25 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 ride "NoVid: Endurance +"

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: 4:30:00

Bike - Tempo with Surges: 1 x 60

Warm-Up
40 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
12
Interval Surge: 20 seconds @ RPE 8 -- 110% of FTP Steady: 4min 40sec @ RPE 6 -- 85% of FTP -- HR <100%

Extra Volume
1 hour 35 minutes @ RPE 3 -- 60% of FTP -- HR <85

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

Coach's Note:
If riding indoor, play "NoVid: Tempo with Surges: 1 x 60"

Planned: 3:30:00


Plan Price: FREE

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Other Versions of Your Plan

Plan Name # Weeks Price  
Advanced Century Prep Plan / 4DP Weakness: MAP / Outdoor Rides on Weekends, by The Sufferfest 12 weeks Free Preview Get Plan
Advanced Century Prep Plan / 4DP Weakness: Neuromuscular / Outdoor Rides on Weekends, by The Sufferfest 12 weeks Free Preview Get Plan
Advanced Century Prep Plan / 4DP Weakness: Repeated Efforts / Outdoor Rides on Weekends, by The Sufferfest 12 weeks Free Preview Get Plan
Advanced Century Prep Plan / 4DP Weakness: Sustained Efforts, by The Sufferfest 12 weeks Free Preview Get Plan
Advanced Century Prep Plan / General / Outdoor Rides on Weekends, by The Sufferfest 12 weeks Free Preview Get Plan
Advanced Cycling / 4DP Weakness: MAP / Outdoor Rides on Weekends, by The Sufferfest. 12 weeks Free Preview Get Plan
Advanced Cycling / 4DP Weakness: Neuromuscular / Outdoor Rides on Weekends, by The Sufferfest. 12 weeks Free Preview Get Plan
Advanced Cycling / 4DP Weakness: Repeated Efforts / Outdoor Rides on Weekends, by The Sufferfest. 12 weeks Free Preview Get Plan
Advanced Cycling / 4DP Weakness: Repeated Efforts, by The Sufferfest. 12 weeks Free Preview Get Plan
Advanced Cycling / 4DP Weakness: Sustained / Outdoor Rides on Weekends, by The Sufferfest. 12 weeks Free Preview Get Plan
Advanced Cycling / General / Outdoor Rides on Weekends, by The Sufferfest. 12 weeks Free Preview Get Plan
Advanced Cycling / General by The Sufferfest 12 weeks Free Preview Get Plan
Advanced Cycling / Primary 4DP Weakness: MAP, by The Sufferfest. 12 weeks Free Preview Get Plan
Advanced Cycling / Primary 4DP Weakness: Neuromuscular, by The Sufferfest 12 weeks Free Preview Get Plan
Advanced Cycling / Primary 4DP Weakness: Sustained Efforts, by The Sufferfest. 12 weeks Free Preview Get Plan
Advanced Mountainous Century/GF / 4DP Weakness: MAP / Outdoor Rides on Weekends, by The Sufferfest 12 weeks Free Preview Get Plan
Advanced Mountainous Century/GF / 4DP Weakness: Neuromuscular / Outdoor Rides on Weekends, by The Sufferfest 12 weeks Free Preview Get Plan
Advanced Mountainous Century/GF / 4DP Weakness: Repeated Efforts / Outdoor Rides on Weekends, by The Sufferfest 12 weeks Free Preview Get Plan
Advanced Mountainous Century/GF Prep Plan / General / Outdoor Rides on Weekends, by The Sufferfest 12 weeks Free Preview Get Plan

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 / 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
Intermediate Cycling / 4DP Weakness: MAP / Designed for Strength Training 12 weeks Free Preview Get Plan
Intermediate Cycling / 4DP Weakness: Neuromuscular / Designed for Strength Training 12 weeks Free Preview Get Plan
Intermediate Cycling / 4DP Weakness: Repeated Efforts / Designed for Strength Training 12 weeks Free Preview Get Plan
Intermediate Cycling / 4DP Weakness: Sustained Efforts / Designed for Strength Training 12 weeks Free Preview Get Plan
Intermediate Cycling / General / Designed for Strength Training 12 weeks Free Preview Get Plan
Intermediate Cyclocross Training Plan / General / Designed for Strength Training 12 weeks Free Preview Get Plan
Novice Cycling / 4DP Weakness: MAP / Designed for Strength Training 12 weeks Free Preview Get Plan
Novice Cycling / 4DP Weakness: Neuromuscular / Designed for Strength Training 12 weeks Free Preview Get Plan
Novice Cycling / 4DP Weakness: Repeated Efforts / Designed for Strength Training 12 weeks Free Preview Get Plan
Novice Cycling / 4DP Weakness: Sustained Efforts / Designed for Strength Training 12 weeks Free Preview Get Plan
Novice Cycling / General / Designed for Strength Training 12 weeks Free Preview Get Plan
Novice Cyclocross Training Plan / General / Designed for Strength Training 12 weeks Free Preview Get Plan
XC Mountain Bike / General / Designed for Strength Training 12 weeks Free Preview Get Plan
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Intermediate Century Prep Plan / 4DP Weakness: MAP / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Century Prep Plan / 4DP Weakness: Neuromuscular / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Century Prep Plan / 4DP Weakness: Repeated Efforts / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Century Prep Plan / 4DP Weakness: Sustained Efforts, Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Century Prep Plan / General / Outdoor Rides on Wkends, by The Sufferfest. 10 weeks Free Preview Get Plan
Intermediate Cycling / 4DP Weakness: MAP / Outdoor Rides on Weekends, by The Sufferfest. 10 weeks Free Preview Get Plan
Intermediate Cycling / 4DP Weakness: MAP, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Cycling / 4DP Weakness: Neuromuscular / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Cycling / 4DP Weakness: Neuromuscular, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Cycling / 4DP Weakness: Repeated Efforts / Outdoor Weekend Rides, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Cycling / 4DP Weakness: Repeated Efforts, by The Sufferfest. 10 weeks Free Preview Get Plan
Intermediate Cycling / 4DP Weakness: Sustained / Outdoor Weekend Rides, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Cycling / 4DP Weakness: Sustained Efforts, by The Sufferfest. 10 weeks Free Preview Get Plan
Intermediate Cycling / General / Outdoor Weekend Rides, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Cycling Plan / General, by The Sufferfest. 10 weeks Free Preview Get Plan
Intermediate Cyclocross Training Plan / General, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Metric Century Prep Plan / 4DP Weakness: MAP / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Metric Century Prep Plan / 4DP Weakness: Neuromuscular / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Metric Century Prep Plan / 4DP Weakness: Repeated Efforts / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Metric Century Prep Plan / 4DP Weakness: Sustained Efforts / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Metric Century Prep Plan / General / Outdoor Rides on Weekends, by The Sufferfest. 10 weeks Free Preview Get Plan
Intermediate Mountainous Century/GF Prep Plan / General / Outdoor Weekend Rides, by The Sufferfest 10 weeks Free Preview Get Plan
Intermediate Mountainous GF Prep Plan / 4DP Weakness: MAP / Outdoor Rides on Weekends 10 weeks Free Preview Get Plan
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Intermediate Mountainous GF Prep Plan / 4DP Weakness: Repeated Efforts / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
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Intermediate TT Prep Plan / 4DP Weakness: Repeated Efforts / Outdoor Rides on Wkends 10 weeks Free Preview Get Plan
Intermediate TT Prep Plan / 4DP Weakness: Sustained Efforts / Outdoor Rides on Wkends 10 weeks Free Preview Get Plan
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Novice Cycling / 4DP Weakness: MAP / Outdoor Weekend Rides, by The Sufferfest 10 weeks Free Preview Get Plan
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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
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Novice Metric Century Prep Plan / 4DP Weakness: Repeated Efforts / Outdoor Rides on Weekends 10 weeks Free Preview Get Plan
Novice Metric Century Prep Plan / 4DP Weakness: Sustained Efforts / Outdoor Rides on Weekends 10 weeks Free Preview Get Plan
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Novice TT Prep Plan / 4DP Weakness: MAP / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Novice TT Prep Plan / 4DP Weakness: Neuromuscular / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Novice TT Prep Plan / 4DP Weakness: Repeated Efforts / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
Novice TT Prep Plan / 4DP Weakness: Sustained Efforts / Outdoor Rides on Weekends, by The Sufferfest 10 weeks Free Preview Get Plan
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