2019 ToS Prep / Advanced / Sprinting Weakness

Average Weekly Training Hours 07:57
Training Load By Week
Average Weekly Training Hours 07:57
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 taken the 4DP Full Frontal fitness test and your results identified your Primary Weakness as Sprinting.
* 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.

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 -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 1
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
0:05:00
Using Heart Rate for Training?

If you plan on using heart rate to monitor your training efforts outside here are a few things to keep in mind.

1) Heart Rate has a lag time, it will not start increasing until well after you have changed intensity.

2) Heart Rate should not be used to guide shorter duration efforts. This is why some intervals in your outdoor workouts do not have Heart Rate targets.

3) Heart Rate can be influenced by sleep, hydration, life stress, medication etc. Try and take those factors into consideration when using heart rate to guide your efforts.

4) The heart rate targets you see are based off of your LTHR as set in Full Frontal. If you use a different method to determine your LTHR the zone targets you see here might be incorrect.

If you want to know all there is about training with heart rate check out this article. thesuf.com/heartrate

Sample Day 3
0:05:00
Planned TSS not matching Actual TSS?

The “Planned” values found in our app and in TrainingPeaks are based on the workout files that only use FTP, which does not necessarily match up with the power targets you were actually given in the video.

For some riders, you will regularly see IF values well above “planned” and for others, you will regularly see IF values well below “planned”. It's OK, don't worry. Keep calm and Suffer on.

If you want to learn more, you can read up on how 4DP impacts TSS and IF here: thesuf.com/4DPandTSS

If you want to dive even deeper into this target you can read more here
thesuf.com/Limits-of-TSS

Sample Day 54
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 57
0:45:00
31TSS
Standing Starts **Before Strength**

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

Standing starts closely simulate a lifting session on the bike because it requires the engagement of your core, upper and lower body. Standing starts will train your ability to generate force through the pedals by forcing you to recruit all of your musculature. No matter your prefered discipline, these efforts are key to teaching your body to recruit all of the muscle fibers in your legs. The saying “Use it or Lose it” actually does apply here.
All of the benefit in this session comes from hitting these 20 seconds effort as hard as you possibly can. To do that, you need full recovery between each sprint, and you need to respect that recovery!
These efforts should see you start at super low RPMs with very high torque, as the effort continues your cadence will naturally increase. Your goal is to get your cadence as high as possible by the end of each 20 second effort. To maximize your muscle recruitment you want to both push down and pull up on the pedals at the start. Proper core engagement is a must, your legs need a good strong backboard to push against.
We understand that not everyone's trainer has the necessary resistance, or the required stability, to perform this workout as described. For stability issues you can get much of the same benefit by doing these efforts seated. If your trainer can’t handle the rapid change in speed, or does not have high enough resistance at super a super low cadence then you can start the efforts are a higher cadence and simply treat them as “normal” all out sprints.

Sample Day 61
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!