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

Average Weekly Training Hours 06:33
Training Load By Week
Average Weekly Training Hours 06:33
Training Load By Week

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 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
* Have a 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 the majority of 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
0:44:00
56TSS
Do As You're Told

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

The little voice in your head is telling you to stop. The screams from your legs are nearly deafening. But you hear none of it -- you're following orders to ATTACK. This is the story of two men in a car, your team directors, who are guiding you to GLORY over the dirt roads of Italy and the cobbles of Belgium. Ignore them at your own risk - they will not tolerate insubordination. In this session, you'll tackle two sets of 11 intervals each. The first set has high-intensity efforts with matching recoveries. This pushes your body's ability to recover right to the limit -- just what you need to improve AC. The shorter, super-high intensity efforts also help with your NM. The second set features inverse intervals with opposite efforts and recoveries. This really depletes your body's AC so you need to rely on your aerobic system. This helps develop your MAP.

Sample Day 4
0:36:00
36.5TSS
The Long Scream @75%

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

No fuss. No muss. No comfort anywhere to be seen. This workout is straight to the point and that point is sustained Suffering. With a single solid block right at or just above threshold this is the perfect session to work on your pacing for longer sustained efforts. The “line” between threshold and over threshold is a fine one. The power targets in this session might feel easy at the start, but by the end that same effort will leave you long-screaming for mercy. Combine this session with Igniter and you have a perfect test run for the local TT. Pay attention to how an evenly paced effort feels and you will set yourself up to pace your next TT perfectly, even without the help of a power meter. Completing this session at reduced intensity (say 80%) after another hard session will push your tired legs and lungs just hard enough to help improve your FTP without putting you too far into a hole.