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4DP Full Frontal Test Peak Plan w/ Mental Training component. By The Sufferfest.

Author

The Sufferfest

No Ratings

Length

1 Week

Refund Policy

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.

Plan Description

This plan is FREE. You won't be charged when you click 'Buy Now'.

A seven day countdown to exposing yourself to Full Frontal. This will help you get the best 4DP result and set up your training for success. For more information on Full Frontal and 4DP, go here: http://thesuf.com/4dp

The plan can be done exclusively indoors, but features a 'Recovery Spin' workout that can be done outside, weather permitting of course. After completing this plan, you will be ready to pick a suitable training plan based on developing the area of weakness in your 4DP profile.

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

IWBMATTKYT



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:10 hrs 0:35 hrs
4:19 hrs 1:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
2:10 hrs 0:35 hrs
4:19 hrs 1:00 hrs
—— ——

Training Load By Week


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

0:35:00
MTP - Identifying Your Mt. Sufferlandria

GOAL SETTING:
Gain clarity on who you are as an athlete and what your major goal—your ‘Personal Mt. Sufferlandria—really is.

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

0:20:00
MTP - Establishing The Goal Setting Habit

GOAL SETTING:
Ensure constant progress by creating a habit of identifying monthly and weekly goals, with weekly rewards for achieving those goals.

Sample Day 3

0:15:00
MTP - Getting Positive

POSITIVE THINKING:
Overview of the power of a positive mindset. We’ll introduce specific tools to help you identify negative thoughts, stop them and take a more positive path forward.

Sample Day 3

0:55:00
55.8TSS
NoVid:Taper Efforts

When it comes to "peaking", or performing at your absolute best on a given day, the key is nailing your Taper.
The term "Taper" refers to the time leading up to your target date, where your total volume of training is reduced, but you continue to hit several high-intensity efforts.
While there are individual variations in what makes the ideal taper for you, this session has been used by countless professionals leading into the biggest races of their lives. Riders to use this session leading up to an event include world champions Rohan Dennis and Flora Duffy.
With 3 sets of micro-intervals (40/20s, 30/30s, and 20/40s) you will be hitting your system with just enough intensity to keep your legs sharp and responsive, without adding any real fatigue to your system.
Outside of those 3 sets of micro-intervals, this session is purposefully short and easy. If you are doing this session your event is just around the corner, and all of the important training is behind you. Riding harder or longer today will do absolutely nothing to increase your fitness by event day. in fact, all that would do is increase your fatigue, which will only hurt your performance.
This is a preparation session, not a training session!

Sample Day 4

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

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