THIS PLAN IS FREE.
This training plan was designed by APEX Coaching for athletes and enthusiasts who...
* Have taken the Full Frontal fitness test and have uncovered a sustained power weakness in their 4DP profile
* Are new to cycling or choosing their first structured training plan
* Have trained fewer than an average of 7 hours/week in the previous ~3 months
* Only have 3-6 hours/week they can dedicate to training over the course of the next ~3 months
* Have a nascent yet burning desire to CRUSH their goals by putting in a maximum amount of effort in a minimum amount of time
This plan includes a mix of indoor and outdoor workouts (which can be done indoors if the weather isn't playing along). The plan builds fitness progressively through blocks of high intensity followed by periods of recovery and reduced intensity.
This plan is designed to suit the time-crunched athlete, with weekday workouts under 60 minutes and longer weekend rides. 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 a plan to your account).
The plan finishes on a high note, with the last week bringing you fit and fresh into the dreaded Full Frontal. After finishing this plan, you can begin a more advanced plan straight away.
Not using The Sufferfest app? Try it free for 7 days: http://thesuf.com/letsgo
Very easy ride, all in the small chainring...unless going downhill with a tailwind. Resist the temptation to go harder or faster. Keep HR in the Recovery Zone (Zone 1) for the entire ride. Yes, you should feel embarassed to be seen riding this slow - it's OK! Stay on flat terrain, ideally.
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!
Meet your coaches
Basic Notes/ FAQ
Having and "off" day on the bike?
Why you should add in 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!
Loosen Neck and Shoulders
Yoga in Couchlandria: The Office
Identifying Your Mt. Sufferlandria
Module 1 of our Mental Training Program.
Gain clarity on who you are as an athlete and what your major goal—your ‘Personal Mt. Sufferlandria—really is.
Four Dimensional Power Focus:
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!
Four Dimensional Power Focus:
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!
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