The Sufferfest & Apex Coaching

ToS SUF Strength Training / Intermediate Progression / Pair with Novice or Intermediate ToS Prep plans

Plan Length: 26 Weeks

This plan is for athletes who:
*Are completing one of the Novice or Intermediate 2019 Tour of Sufferlandria prep plans.
* Want to add Strength Training to their schedule.
* Have previous / recent strength training experience or regular engage in other activities off the bike (running, CrossFit).

**TO ENSURE YOUR STRENGTH SESSIONS ARE SYNCED TO YOUR CYCLING WORKOUTS, YOU NEED TO CHOOSE NOVEMBER 20 AS THE START DATE FOR THE STRENGTH PLANS.**

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.

Strength Training - The Sufferfest - SUF Strength - Intermediate Level 2 Session A

Equipment Needed - Two water bottles filled as much as you feel is appropriate - Mat or something to place under your knee.

Before starting session 2A you will have completed 1A multiple times and mastered the form and balance demands of the basic foundational moves. Variations on these moves will become more and more difficult and any bad habits or poor form will become amplified. We'll be increasing the difficulty of this session not just through variations on foundational moves, but by increasing the number and duration of the sets. In 2A you will have to work through more 30-second sets than either session 1A or 1B.

Planned: 26:30

Strength Training - The Sufferfest - SUF Strength - Intermediate Level 2 Session B

Equipment Needed - Two water bottles filled as much as you feel is appropriate - Mat or something to place under your knee.

Before starting Session 2B it is important that you master all of the foundational moves of 1B. Since you will most likely be putting in more saddle time over the weekends, the B series has a greater focus on your upper body and core work. This ensures that your legs will be fresh for your on-bike workouts without sacrificing the quality of your weekly strength sessions. Even though you have mastered the foundational moves in 1A and 1B, the new variations will make the session more difficult. Take your time and focus on perfect form. This is still the adaptation phase.

Planned: 28:09


Plan Price: FREE

GET THIS PLAN