It doesn't matter if your race is on the road or online, The Sufferfest will get you ready to deliver a winning performance.
This plan is designed for athletes who:
* Have completed the 4DP Full Frontal fitness test in The Sufferfest app.
* Have Full Frontal results indicating a primary weakness in: Sustained Efforts.
* Are preparing for virtual / eSports races lasting 20 minutes or less.
* Have between 4-8 hrs a week to train on the bike.
For truly comprehensive training, add Yoga for Cyclists and The Sufferfest Mental Toughness Programme to your plan.
Don't have The Sufferfest app? Start your free trial now: https://thesuf.com/letsgo
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!
Loosen Neck and Shoulders
Yoga in Couchlandria: The Office
Don’t be afraid of the Two Rs: rest and recovery.
Believe it or not, you get faster when your
body is taking it easy after all that suffering.
A recovery spin is a very low intensity ride, so easy that you’d feel embarrassed to ride so slow if you didn’t know you were helping your body
get much faster.
A good recovery spin is done at a cadence above 90 RPM. While keeping power below 50% of FTP, or and RPE less than 2.5, and keeping your heart rate in Zone 1 the entire time.
Recovery spins can be done outdoors, but due to the low power demands, they are often easier done on the trainer
Resist the voice of
your inner Sufferlandrian telling you to go faster.
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:
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:
You can find more in-depth articles on multiple training topics here:
Four Dimensional Power Focus:
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!
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
Four Dimensional Power Focus:
Imagine you’re out on a group ride where the tempo is high and you’re working hard. Suddenly, someone surges. You do a quick sprint to go after them and quickly get their wheel. The stress of the effort, though, catches up with you and even though the pace settles down to where it was before, you struggle to hold the wheels.
Who Dares is a workout that teaches your body to recover from those efforts more effectively so you can keep riding hard. The workout is based on three nine-and-a-half-minute sub-FTP intervals that feature three sprints - one at the start, one at the middle and one at the end. These sprints flood your body with metabolites (lactate, etc.) and then the sustained sub-FTP efforts force your body to clear them out while still working hard.
To make the session even more effective, Who Dares also asks your body to do this work at different cadences, stimulating the nervous system and forcing your body to become even more effecient.