Over the course of the next 10 weeks you will combine high intensity efforts with specific bike skill sessions. These will have you riding faster in a straight line and through the technical sections typical of any enterPAINing CX course. However, this plan is much more than just on the bike Suffering. Weekly yoga sessions will increase your flexibility as well as core strength, which will have you sitting more comfortably on the bike and insure all your power is getting directed to the pedals. Strength training will improve your power and endurance while dramatically improving your balance and getting you ready for those run-ups. At the end of these 70 days you will be a fitter, more agile and tougher version of yourself!
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
Those going with the Intermediate series will want to follow this link
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.
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
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:
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
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!
Then check out this extensive FAQ
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: