Novice Cycling / Non-4DP / Designed for Strength Training

Average Weekly Training Hours 04:31
Training Load By Week
Average Weekly Training Hours 04:31
Training Load By Week

This training plan was designed by APEX Coaching for athletes and enthusiasts who:

* Have NOT taken the Full Frontal fitness test OR for those who wish to base their training on RPE / FTP-based metrics.
* 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.
* Want to incorporate The Sufferfest Strength Training Programme into their plan.
* 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 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
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
0:06:00
Train Your Brain: Add Mental Toughness 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/MTP12wk

Sample Day 1
0:10:00
Add Strength

Before selecting which Level of SUFSTR you want to add to this Strength Optimized Training Plan check out what we recommend based on your previous strength training experience thesuf.com/ChooseYourLevel

Those going with the Beginner series will want to follow this link
thesuf.com/BeginnerSUFSTR

Those going with the Intermediate series will want to follow this link
thesuf.com/IntermediateSUFSTR

When applying your Strength Plan onto this existing plan it is very important that the selected "Start Date" for both plans are the same date. For most people we recommend starting these plans on a Monday.

Sample Day 2
0:30:00
9.2TSS
Recovery Spin **After Strength**

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 2
0:10:00
Have Questions About What to Expect From SUFSTR?

Then check out this extensive FAQ
thesuf.com/SUFSTRFAQ

Sample Day 3
0:58:00
76TSS
The Chores

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

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!

Sample Day 3
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