Advanced TT Prep Plan / Non-4DP / Outdoor Rides on Weekends, by The Sufferfest.

Average Weekly Training Hours 08:29
Training Load By Week
Average Weekly Training Hours 08:29
Training Load By Week

This training plan was designed by APEX Coaching for athletes who:

* 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 more than an average of 10 hours/week in the previous ~3 months
* Have up to 12 hours/week they can dedicate to training (but often less) over the course of the next ~3 months.
*Are training for a Time Trial and have 10 weeks to train before the event. The plan assumes that the event is on Saturday.

This plan is designed to suit the time-crunched athlete, with the majority of weekday workouts under 60 minutes and longer weekend rides outdoors. Outdoor workouts are built using the TrainingPeaks Workout Builder, meaning they can be exported to compatible cycling computers and fitness devices.

Note: the average weekly training hours listed do not include the optional yoga and mental training plans you may wish to add to your schedule (more details available when you apply a plan to your account).

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

Sample Day -37
1:00:00
38TSS
Cadence Builds

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 -30
0:22:00
22TSS
Igniter **Before Long Scream**

A highly-tuned machine - like you - needs its engine warmed up in order to produce the most power as efficiently as possible. Igniter is based on the highly successful warm-up session developed by British Cycling and used by Team Sky as part of their 'marginal gains' programme. You'll go through 20 minutes of progressive efforts before hitting a couple high-intensity/high-cadence sprints. You'll emerge ready to CRUSH EVERYTHING BEFORE YOU. Perfect for using before major events, in conjunction with our Extra Shot videos or to extend your regular Sufferfest workout.

Sample Day -30
0:36:00
63TSS
The Long Scream **Afternoon/Evening Ride**

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

No fuss. No muss. No comfort anywhere to be seen. This workout is straight to the point and that point is sustained Suffering. With a single solid block right at or just above threshold this is the perfect session to work on your pacing for longer sustained efforts. The “line” between threshold and over threshold is a fine one. The power targets in this session might feel easy at the start, but by the end that same effort will leave you long-screaming for mercy. Combine this session with Igniter and you have a perfect test run for the local TT. Pay attention to how an evenly paced effort feels and you will set yourself up to pace your next TT perfectly, even without the help of a power meter. Completing this session at reduced intensity (say 80%) after another hard session will push your tired legs and lungs just hard enough to help improve your FTP without putting you too far into a hole.

Sample Day -27
1:00:00
38TSS
Cadence Builds

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 -22
1:00:00
38TSS
Cadence Builds

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 -9
1:00:00
38TSS
Cadence Builds

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 1
0:36:00
63TSS
The Long Scream

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

No fuss. No muss. No comfort anywhere to be seen. This workout is straight to the point and that point is sustained Suffering. With a single solid block right at or just above threshold this is the perfect session to work on your pacing for longer sustained efforts. The “line” between threshold and over threshold is a fine one. The power targets in this session might feel easy at the start, but by the end that same effort will leave you long-screaming for mercy. Combine this session with Igniter and you have a perfect test run for the local TT. Pay attention to how an evenly paced effort feels and you will set yourself up to pace your next TT perfectly, even without the help of a power meter. Completing this session at reduced intensity (say 80%) after another hard session will push your tired legs and lungs just hard enough to help improve your FTP without putting you too far into a hole.