Advanced Century Prep Plan / 4DP Weakness: Sprinting / Outdoor Rides on Wkends, by The Sufferfest

Average Weekly Training Hours 08:15
Training Load By Week
Average Weekly Training Hours 08:15
Training Load By Week

his 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 'Sprinting' 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 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. Outdoor workouts are built using the TrainingPeaks Workout Builder, meaning they can be exported to compatible cycling computers and 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 the plan).


Not using The Sufferfest app? Try it free for 7 days: http://thesuf.com/letsgo

Sample Day 1
0:15:00
Add Yoga

In addition to all of the awesome video workouts you have access too in The Sufferfest app, there is also an entire library of Yoga videos to choose from!
After your recovery spin, load up one of the following Sufferfest Yoga videos to see what they are all about!

Recovery Booster

Loosen Neck and Shoulders

Yoga in Couchlandria: The Office

Sample Day 1
0:30:00
9.2TSS
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

Sample Day 1
0:06:00
Train Your Brain: Add Mental Training to your Plan

Endurance exercise is equal parts physical and mental, so why only train half of the equation?

Go into the "Mental Training" activities tab and take 6 minutes to complete "Intro to the Sufferfest Mental Training Program"

Even if you had no intention of adding Mental Training to your daily to-do list, give this first part a listen, you might just be surprised!

If you decide you want to up your Mental Game (and why wouldn't you?) you can add the Mental Training Program into TrainingPeaks by following this link:
thesuf.com/thesufMTP

Sample Day 2
1:00:00
38TSS
Cadence Builds

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

One of the best sessions there is for neuromuscular training and a regular session in The Sufferfest Training Plans, this drill asks you to progressively build from a cadence of 90 RPM to your MAX over 30 seconds, recover and repeat several times. Cadence builds improve the way you recruit your leg, glute and core muscles throughout your pedal stroke by progressing to your maximal cadence. By reaching your highest cadence possible, you are training the 'on/off' switch in each muscle group to not only work faster, but have less overlap with your other muscle groups. You're training your hamstring muscles to 'turn off' when your quads 'turn on' and vice-versa to achieve a more efficient pedal stroke.

NOTE: As a drill session, this video does not have music or a storyline like 'normal' Sufferfest videos. Just fire up a playlist on your favourite music app and you're away!

Sample Day 2
0:05:00
Know you Resources

To help you make the most out of this training plan we have created a series of articles to help walk you through some issues that most people face at some point during a training plan.

A little extra reading now will go a long way in ensuring your success!

You can find answers to most questions you might have here:
thesuf.com/Training101

You can find more in-depth articles on multiple training topics here:
thesuf.com/TrainingResources

Sample Day 3
0:59:00
75TSS
Butter

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

Smooth like butter. Grace under pressure. It's what we're focusing on in this session as you accumulate plenty of time at a high aerobic workload. A good warm-up leads you into two sets of five 90-second intervals with 3-minutes of “recovery” between each. Instead of full gas intervals followed by super low intensity recovery, these efforts are hard, but the real sting (and training benefit) comes from the incomplete recovery you face between intervals. These “recovery” efforts are at the upper end of Z2, meaning you still need quite a bit of oxygen to keep that power churning. By keeping the intervals themselves under your Maximal Aerobic Power (MAP) AND not allowing complete recovery, your body will burn through your Anaerobic Capacity (AC) before the end of each set, forcing your body to produce that power aerobically. Your body goes through that same transition near the 3-minute mark of the 5-minute test during Full Frontal, but with this session not only is it less painful, you end up with more total time in that aerobically dependent state. Endurance sports are all about churning through as much oxygen as possible, and few other workouts see you churning this hard and for this long.

Sample Day 3
0:05:00
Planned TSS not matching Actual TSS?

The “Planned” values found in our app and in TrainingPeaks are based on the workout files that only use FTP, which does not necessarily match up with the power targets you were actually given in the video.

For some riders, you will regularly see IF values well above “planned” and for others, you will regularly see IF values well below “planned”. It's OK, don't worry. Keep calm and Suffer on.

If you want to learn more, you can read up on how 4DP impacts TSS and IF here: thesuf.com/4DPandTSS

If you want to dive even deeper into this target you can read more here
thesuf.com/Limits-of-TSS