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Mittwoch 21. Oktober 2020

Mittwoch 21. Oktober 2020

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

While you might think the only way to improve your FTP is to ride at, or above, your existing FTP, that isn't always the case. You body can only handle so much time above FTP in any given week (or month for that matter). But that doesn’t mean you should just sit around doing nothing the rest of the time.

Your body is most efficient at clearing out lactate and other metabolic byproducts at 80-95% of FTP. This is one of the few sessions where you can consistently sit at that intensity and let your body churn away at this nice efficient effort level. It's the ideal workout to end a hard, three-day block or to add in during a rest week. It will give your body a little training stimulus while still allowing it to recover from whatever tortures you've recently put it through.

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0 Hits

Montag 19. Oktober 2020

TGTTOS

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

While you might think the only way to improve your FTP is to ride at, or above, your existing FTP, that isn't always the case. You body can only handle so much time above FTP in any given week (or month for that matter). But that doesn’t mean you should just sit around doing nothing the rest of the time.

Your body is most efficient at clearing out lactate and other metabolic byproducts at 80-95% of FTP. This is one of the few sessions where you can consistently sit at that intensity and let your body churn away at this nice efficient effort level. It's the ideal workout to end a hard, three-day block or to add in during a rest week. It will give your body a little training stimulus while still allowing it to recover from whatever tortures you've recently put it through.

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  50 Hits
50 Hits

Mittwoch 14. Oktober 2020

Violator

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

If NM and AC got together to throw a party, this would be it. Violator is the perfect example of how the amount of recovery time between efforts dramatically changes the amount of training stress you get.

Yes, there are 64 sprints, but they're not all doing the same thing for your fitness. The first set of sprints has enough recovery that you'll be able to work your NM to the max. The second set still has enough recovery to allow you to hit high power numbers, but the reduced time between sprints stresses your ability to recover and repeat that high effort. That means you'll start to dip into AC. The last set—with equal sprint and recovery times—ensures your heart rate never gets a chance to drop down. That works your MAP like nobody's business.

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  16 Hits
16 Hits

Montag 12. Oktober 2020

G.O.A.T

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

This session is all about high-torque efforts, very similar to the efforts you would experience out riding up the steep slopes of Mt Sufferlandria. While these efforts are short, and the intensity isn’t too high, the low cadence targets combined with minimal recovery will leave some begging for the high cadence sprints of The Omnium.
High torque efforts like these have two primary benefits. Improved neuromuscular coordination, and increased muscular endurance.

During each pedal revolution your legs have to “switch on” and “switch off” almost all of the muscles in your legs. High cadence efforts in something like Cadence Builds are great for teaching these groups to make that switch quickly. These low cadence efforts are better for teach ALL of the muscles in your legs to “switch on”. Done properly you should be pulling with your hamstrings with one leg while the other leg is pushing down with all the force your glutes and quads can muster. If you feel like you are pushing yourself up out of the saddle during harder efforts (like seated sprints) then your hamstrings are not being utilized since they should be pulling you back down into your saddle.

The second main benefit is improved muscular endurance. Even though the session is under 45 minutes, you will put a similar amount of muscular fatigue into your legs as a steady 3 hour base ride. You can almost view this session as hitting the leg press for 8 sets of 100 reps.

And just like the weight room, proper form is absolutely key! That means:
-- You should focus on pushing down AND pulling back up. You want your glutes and quads activated on the way down, and your hamstring and hip flexors activated on the way up.
-- To properly engage your hamstrings think about trying to pulling your heel up to your butt when your crank arm is going from 6 o’clock to 10 o’clock.
-- Your knees should be tracking straight up and down, no collapsing in or out!
-- Your core should be fully engaged to keep your hips rock steady in the saddle. This will be easier if you are both pushing and pulling during each pedal revolution.

This session is very similar to Power Station. Both help improve your muscular endurance and coordination, the biggest difference is the work to rest ratio between the two. While the intervals here are shorter than those in Power Station, the decreased recovery duration means fatigue will build faster, especially for those with a weakness in repeated efforts. Modifying interval length and recovery duration can also be seen between sessions like Revolver and A Very Dark Place. Both serve up a healthy dose of MAP/VO2 work, but the overall "feeling" of those two sessions are different.

If you find that your lower back starts to ache during this session, or that you have to start rocking in the saddle to keep the power up, then it’s time for you get started on our Yoga programme. Kick it off with “Core Strengtheners I” to make sure your core is just as strong as those legs!

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8 Hits

Mittwoch 7. Oktober 2020

Rubber-Glove

Designed by the expert coaches, this one hour workout is specifically designed to get you ready for, and then do, a 20 minute cycling Functional Threshold Performance test.

 
Rubber Glove is a test for determining your Functional Threshold Performance (FTP). You will need a power meter (or a power-enabled trainer like the KICKR) or a heart rate monitor. This iMobileIntervals workout is optimized for use with the KICKR trainer.
 
At the end of the 20 minute interval the app will calculate your ftp and prompt you to save it to your account and settings. NOTE: if you clone and edit this workout, this feature will not be present! You will need to calculate the FTP as follows:
 
Your FTP watts is 95% of the average watts for the interval. Your FTP heart rate is 99% of the average for the interval.
 
TrainingPeaks or Garmin Connect and examine the 20 minute interval and calculate it automaticly for you.
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  27 Hits
27 Hits

Montag 5. Oktober 2020

Butter

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

Smooth like butter. Grace under pressure. It's what we're focusing on in this session as you accumulate plenty of time at a high aerobic workload. A good warm-up leads you into two sets of five 90-second intervals with 3-minutes of “recovery” between each. Instead of full gas intervals followed by super low intensity recovery, these efforts are hard, but the real sting (and training benefit) comes from the incomplete recovery you face between intervals. These “recovery” efforts are at the upper end of Z2, meaning you still need quite a bit of oxygen to keep that power churning. By keeping the intervals themselves under your Maximal Aerobic Power (MAP) AND not allowing complete recovery, your body will burn through your Anaerobic Capacity (AC) before the end of each set, forcing your body to produce that power aerobically. Your body goes through that same transition near the 3-minute mark of the 5-minute test during Full Frontal, but with this session not only is it less painful, you end up with more total time in that aerobically dependent state. Endurance sports are all about churning through as much oxygen as possible, and few other workouts see you churning this hard and for this long.

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22 Hits

Mittwoch 23. September 2020

the-chores

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

Chores. They're rarely glamorous, almost never fun, and more often than not you need a hot shower and a long nap afterwards. Sort of like this workout. If you want a 'do-it-all' session, that will maintain and improve nearly every aspect of your fitness, then you're in the right place. Each set combines a series of 40 second efforts and 20 second recoveries with a sustained effort just below Threshold. The benefits are substantial. First: with such short recoveries between hard efforts, you'll pretty much empty your anaerobic fuel tank by the end of each set. This obviously develops your AC, but as your body is forced to rely more and more on your ability to produce power aerobically as your AC empties it gives your maximal aerobic (MAP) a real shove. As your body shifts from AC to MAP and begins producing almost all power from oxygen, the workout puts you into a sustained effort just below threshold. These same sustained threshold efforts when fresh would be a piece of cake, but by starting them deep in the red you will find them to be much more difficult than you might think. These efforts will push you right to the edge, but never over, so dig in deep and get your chores done!

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  118 Hits
118 Hits

Montag 21. September 2020

RIE

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

Why limit yourself to one type of interval duration, intensity and recovery time when you can add two of the best MAP and AC sessions in the SUF library together? Better yet, why not add them together in a way that makes the session as hard as possible?

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  27 Hits
27 Hits

Mittwoch 16. September 2020

Getting-Away-With-It

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

Wouldn't it be great if you could just leave work to go for a ride? Even for an hour? Well, now's your chance. Getting Away With It gets you out of the office and onto the roads of the French Pyrenees with your guide Michael Cotty of The Col Collective.

This is a great session to add toward the end of a training block. The shorter duration, sub-threshold efforts are fantastic for getting some extra FTP building while you are in a fatigued state. Extra emphasis on cadence stresses your nervous system, making your body more efficient at both higher and lower RPMs while improving your form. The neuromuscular training you get from this session is fantastic, so while your power never exceeds threshold, your body will learn to bring more energy to the pedals at all intensities.

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  17 Hits
17 Hits

Montag 14. September 2020

thebat

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

While you're certainly going to feel this workout in your legs, it's what happens in your head over these six intervals that matters most. A sort of 'Applied Mental Training Programme' session, this is a unique addition to the SUF library. Over the course of the workout, you'll be taken through six different mental toughness tasks drawn from our 10-week Mental Toughness Programme (available here in the app). We'll teach you how to focus, use positive self-talk and see an image of Future You to push yourself through the Suffering.

From a physical point-of-view, this is a series of five minute intervals with very high MAP efforts at both ends. They pack the same training punch as much longer Sub-Threshold efforts with the added bonus of stimulating your MAP and AC at the same time.

Physiologically:
The first 30-second effort digs you into an anaerobic hole. Even though it is a MAP based target, your Heart Rate and Breathing rates (and thus ability to deliver oxygen) are still low, so your body must produce much of this power anaerobically. By the time you settle into the 4-minutes at just below FTP, your body will have produced an excess of metabolites responsible for that burning in your legs. Only by riding below FTP will your body clear them out since FTP is the tipping point where your body is producing metabolites at the same rate it is clearing them. By holding you at FTP, your body is unable to clear out that excess, forcing you to deal with the associated discomfort for the next 4-minutes. Capping the effort off with a final 30-second surge requires that you dig into what is left of your AC, while your body pushes you close to your VO2 max, or the point at which your body is using as much oxygen as it possibly can. The net result is a session that is great for improving FTP, MAP, and AC, regardless of your strengths and weaknesses.

Psychologically:
Each 4-minute segment at just below FTP will end up feeling harder than it should, given your body is forced to stew in whatever excess metabolites you produced in the first 30-seconds. While it will be unpleasant, you should find it never really gets MORE unpleasant. In addition to the benefits from the actual mental training exercises, this preps you to have confidence in your ability to hold longer sustained FTP efforts. The final surge then shows you that even when you have been feeling that uncomfortable, for that long, your body still has something more to give. Going through the Mental Training techniques while you're pushing through the discomfort will only make you stronger out on the road.

The Bat, by the way, is the totem animal for rebirth. It symbolises the death of old ways and the rise of new ones.

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  16 Hits
16 Hits

Mittwoch 9. September 2020

Mittwoch 9. September 2020

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

One of the few Sufferfest sessions that can be viewed as a “Sweet-Spot” session since the intervals aren’t above threshold (except for the very end) but are harder than a tempo effort.

This session pushes your body close to the limit of what it can 'comfortably' handle without going any further. Why? Going above threshold causes a considerable amount of hormonal stress that takes a lot of time to recover from. But you don’t actually have to ride above threshold to improve your FTP - the fitness gain between 30 minutes at 90% of threshold and at 102% of threshold is minimal, but the stress on your body from the later is much greater and the recovery much longer.

That is why this session is a key component to any training plan: It gives you enough training stress to help improve your FTP, but remains 'easy' enough that you can do it when you're tired or before a big block of harder efforts.

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  211 Hits
211 Hits

Montag 7. September 2020

the-trick-1

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

The Trick is designed to hit a riders Anaerobic Capacity, and ability to sustain power after repeated all out efforts.. Through repeated maximal 60 second efforts you will be fully depleting, and then fully refilling your anaerobic fuel tank. To burn through your entire fuel tank, it needs to be full, which is why this session has long recovery periods between the maximal 60 second efforts. So while the recovery time might seem a bit much, we are just making sure your body is primed and ready for another truly maximal effort. During these max efforts you will alternate between standing and sitting multiple times, which accomplishes two things. One, it ensures you are utilizing all muscle groups in your legs. Two, it helps teach you how to maintain power output when transitioning into and out of the saddle, a vital skill when going on the attack! Once we fully fry your AC, your reward is a nice steady tempo effort. While you will have some fight left in your legs, the goal is not to go into red during tempo effort, at least not until the final sprint!

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  50 Hits
50 Hits

Mittwoch 1. September 2020

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!

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  62 Hits
62 Hits

Montag 31. August 2020

The-Way-Out

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

One of the few Sufferfest sessions that can be viewed as a “Sweet-Spot” session since the intervals aren’t above threshold (except for the very end) but are harder than a tempo effort.

This session pushes your body close to the limit of what it can 'comfortably' handle without going any further. Why? Going above threshold causes a considerable amount of hormonal stress that takes a lot of time to recover from. But you don’t actually have to ride above threshold to improve your FTP - the fitness gain between 30 minutes at 90% of threshold and at 102% of threshold is minimal, but the stress on your body from the later is much greater and the recovery much longer.

That is why this session is a key component to any training plan: It gives you enough training stress to help improve your FTP, but remains 'easy' enough that you can do it when you're tired or before a big block of harder efforts.

Weiterlesen
  54 Hits
54 Hits

26. August 2020

TGTTOS

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

While you might think the only way to improve your FTP is to ride at, or above, your existing FTP, that isn't always the case. You body can only handle so much time above FTP in any given week (or month for that matter). But that doesn’t mean you should just sit around doing nothing the rest of the time.

Your body is most efficient at clearing out lactate and other metabolic byproducts at 80-95% of FTP. This is one of the few sessions where you can consistently sit at that intensity and let your body churn away at this nice efficient effort level. It's the ideal workout to end a hard, three-day block or to add in during a rest week. It will give your body a little training stimulus while still allowing it to recover from whatever tortures you've recently put it through.

Weiterlesen
  82 Hits
82 Hits

19. August 2020

Revolver

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

The simple idea of going hard for one minute and then easy for one minute, and then repeating, has been around since whatever evil genius realised that intervals were the best way to train. There is a reason this simple session has stuck around: it works!

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  100 Hits
100 Hits

17.August 2020

Mini-Blender

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

Takes all the best parts of Blender and condenses them into a workout less than 60 minutes. The sustained efforts at the start ensure your AC and MAP are really put to the test during the two sets of Pain Shakes. Just like the regular Blender, throwing some shorter threshold efforts your way after those AC and MAP builders means your FTP doesn’t get left out of the “fun.” A perfect session for those who want to hit lots of improvement areas within an hour.

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  110 Hits
110 Hits

Mittwoch 12.August morgens - Angels

Angels

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

If you were eating lunch, eight minutes wouldn't seem like a lot of time. If you were on a beach, it would be cruel to only be there for eight minutes. But during the eight minute climbs in Angels, you'll swear to every god you can think of that it's never going to end. The focus on lower cadences and power targets near or above FTP make this session perfect for improving your ability to crush shorter climbs. The longer efforts are designed to target your sustained aerobic system, which is great for improving FTP. They're also just short— and difficult—enough that you can drive improvements in MAP.

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  92 Hits
92 Hits

Mittwoch 8.Juli morgens - Violator

Violator

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

If NM and AC got together to throw a party, this would be it. Violator is the perfect example of how the amount of recovery time between efforts dramatically changes the amount of training stress you get.

Yes, there are 64 sprints, but they're not all doing the same thing for your fitness. The first set of sprints has enough recovery that you'll be able to work your NM to the max. The second set still has enough recovery to allow you to hit high power numbers, but the reduced time between sprints stresses your ability to recover and repeat that high effort. That means you'll start to dip into AC. The last set—with equal sprint and recovery times—ensures your heart rate never gets a chance to drop down. That works your MAP like nobody's business.

Weiterlesen
  191 Hits
191 Hits

Montag 6.Juli 2020 - The Chores

the-chores

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

Chores. They're rarely glamorous, almost never fun, and more often than not you need a hot shower and a long nap afterwards. Sort of like this workout. If you want a 'do-it-all' session, that will maintain and improve nearly every aspect of your fitness, then you're in the right place. Each set combines a series of 40 second efforts and 20 second recoveries with a sustained effort just below Threshold. The benefits are substantial. First: with such short recoveries between hard efforts, you'll pretty much empty your anaerobic fuel tank by the end of each set. This obviously develops your AC, but as your body is forced to rely more and more on your ability to produce power aerobically as your AC empties it gives your maximal aerobic (MAP) a real shove. As your body shifts from AC to MAP and begins producing almost all power from oxygen, the workout puts you into a sustained effort just below threshold. These same sustained threshold efforts when fresh would be a piece of cake, but by starting them deep in the red you will find them to be much more difficult than you might think. These efforts will push you right to the edge, but never over, so dig in deep and get your chores done!

Weiterlesen
  365 Hits
365 Hits
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