2019 ToS Prep / Intermediate / Non-4DP

Average Weekly Training Hours 06:23
Training Load By Week
Average Weekly Training Hours 06:23
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 Full Frontal fitness test in The Sufferfest app OR for those who wish to base their 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 fewer than 11 hours/week in the previous ~3 months.
*Have up to 8 hours a week to train (including yoga and mental toughness)

This plan includes Yoga for Cyclists and Mental Toughness sessions to provide you with comprehensive training on and off the bike.

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
0:05:00
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/BegSUFSTRToS

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

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
0:30:00
9.2TSS
Post Strength Spin

Think of this as your cool down from your strength session.
Keep your Power well below 50% of FTP, just let the easy pedaling flush out your legs so they can start repairing themselves faster and be ready for tomorrow!

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

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
0:54:00
60.5TSS
The Rookie **Reduced Intensity 90%**

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

These race simulations steadily get harder and harder as the workout progresses, so don’t be too keen to increase the intensity after the first 10-minute effort if it felt “too easy.” Just wait. The pain will come.

During each interval you'll be ducking and diving right under and over threshold, forcing your body to churn through all the metabolites you're producing (that's the nasty stuff that the Painsuckers love so much). This is one of the best ways to improve your FTP without really overloading your system with too much training stress.

The final two intervals allow you to really charge over your threshold to unleash whatever power you have left in your legs. These two all out bursts of power, in addition to the constant surges above threshold, means this session works your AC more than some of the other FTP-focused sessions.