Intermediate Cycling / 4DP Weakness: Repeated Efforts, by The Sufferfest.

Average Weekly Training Hours 05:23
Training Load By Week
Average Weekly Training Hours 05:23
Training Load By Week

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 repeated efforts weakness in their 4DP profile
* Have previous experience with structured training plan or have been riding consistently for more than 2 years
* Have trained fewer than an average of 11 hours/week in the previous ~3 months
* Have up to 10 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 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

Sample Day 1
0:15:00
4TSS
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
0:10:00
Before You Get Started

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
thesuf.com/coachesHC

Basic Notes/ FAQ
thesuf.com/HCtpnotes

Having and "off" day on the bike?
thesuf.com/HCadjusting

Why you should add in Yoga
thesuf.com/HCyoga

Sample Day 1
0:15:00
Sufferfest Yoga Video

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 2
0:35:00
Mental Training Plan: Goal Setting

GOAL SETTING:
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.

Sample Day 3
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 4
0:54:00
70TSS
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.

Sample Day 6
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.