2019 ToS Prep / Advanced / Non-4DP

Average Weekly Training Hours 08:01
Training Load By Week
Average Weekly Training Hours 08:01
Training Load By Week

This plan is designed to prepare you for the 2019 Tour of Sufferlandria (Feb 2-10).
It includes the Tour stages, as well as a post-Tour Full Frontal fitness test on February 24.

Choose this plan if you:

* Have NOT taken the 4DP Full Frontal fitness test in The Sufferfest app OR if you want to base your training on RPE / FTP-based metrics.
* 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 10 hours a week to train (including yoga and mental toughness).


You can (and should) add The Sufferfest Strength Training for Cyclists programme to this plan. Choose either the Beginner or Intermediate progressions designed to integrate with the ToS Prep plans. Be sure to select the Strength Training plan that corresponds with the level of your cycling plan (Novice/Intermediate or Advanced).

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


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
0:05:00
Adding 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/ToSBegSUFSTR

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

You will notice the SUFSTR Plan you add to your ToS Prep Plan extends beyond the 2019 ToS Dates. We have done this so you can simply add one of our strength integrated plans at the end of this one without having to make any adjustments.

Sample Day 1
0:15:00
Yoga: In Couchlandria: The Office

Level: ✭✩✩
If you’re spending a lot of time sitting down in an office, stiffness, tension and soreness can creep into your body. That can affect your performance on the bike. This routine will counteract the damage done at the desk and ensure your body is ready to Suffer properly once you get on the bike.

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.

Need the MTP Workbook? Get it here: https://thesuf.com/MTPWbook

Sample Day 2
1:00:00
38TSS
Cadence Builds **After Strength**

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

Then check out this extensive FAQ
thesuf.com/SUFSTRFAQ

Sample Day 2
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