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

Author

The Sufferfest

Length

12 Weeks

Typical Week

6 Bike

Longest Workout

4:45 hrs

Plan Specs

cycling gran fondo/century advanced power based hr based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

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 'VO2' 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.
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

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:09

Back to Plan Details

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
10.1TSS
NoVid: Recovery Spin

Don’t be afraid of the Two Rs: rest and recovery.
Believe it or not, you get faster when your
body is taking it easy after all that suffering.

A recovery spin is a very low intensity ride, so easy that you’d feel embarrassed to ride so slow if you didn’t know you were helping your body
get much faster.

A good recovery spin is done at a cadence above 90 RPM. While keeping power below 50% of FTP, or and RPE less than 2.5, and keeping your heart rate in Zone 1 the entire time.

Recovery spins can be done outdoors, but due to the low power demands, they are often easier done on the trainer
.

Resist the voice of
your inner Sufferlandrian telling you to go faster.

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

0:38:00
24.3TSS
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 your 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

0:05:00
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

Sample Day 3

1:15:00
110.5TSS
The Shovel

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

Time to dig deep into the COURAGE mines. Real deep. No other workout runs the full range of 4DP like this one. The consistent inverse relationship between interval length and intensity pushes your AC to the very limit, ensuring that after each micro-interval your body recovers just enough to hit and hold your power target for the next interval...even if you don't think you can.

The 5-10 second efforts hit your NM system hard. No holding back for these short efforts. All out means all out. The 15-60 second efforts all require significant anaerobic energy, but with so little rest your cardiovascular system never really gets a break. This not only stresses your AC as you try to recover, but it also pushes your MAP to its limit as your body tries to generate as much aerobic power as possible.

Even though there is not a single interval in this workout that is longer than 60 seconds, each full set lasts more than 20 minute. The unrelenting aerobic stress turns this session into a surprisingly good FTP builder.

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

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