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Mittwoch 1.Juli morgens - The Downward Spiral

Downward-Spiral

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

The very first Sufferfest video ever made (although it's since been remastered a couple of times)! Sigh. Both sets of intervals are designed to have equal work to rest ratios, so the longer intervals have longer recovery time afterwards. This first set will begin to deplete your AC, and by the end your aerobic system will have to work overtime to help keep the power up. And keep the power up you will, since as the intervals get shorter, they also get harder.

The second interval set follows the same pattern as the first, ensuring both your AC and MAP are pushed towards their limit. To give it that extra kick we added in a couple of 30 second efforts with 30 seconds of recovery (having flashbacks to Pain Shakes from Blender are we?). These final efforts are just hard enough—with just enough rest—that you will fully deplete your AC, forcing your MAP to pick up the slack.

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17 Hits

Montag 29.Juni 2020 - Thin Air

Thin-Air

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

Here it is: the longest big effort in any session in The Sufferfest library.

The plain and simple fact is that sometimes to stress your FTP you need to spend more than 20 or 30 minutes riding near your FTP. This session was designed with that in mind. While most of the climb is actually below threshold, there are enough surges above it that your body will constantly be at the limit of clearing out those nasty, painful metabolites at the rate you churn them out. Painsuckers, rejoice!

Keep in mind that most of your anaerobic energy systems will be very depleted by the time you hit the 30 minute mark. That means they won't be much help in contributing to power production. That's one of the reasons why the same power target five minutes into this climb feels much harder when it comes again at minute 30. Once those anaerobic systems are used up, all you have left is your aerobic system, which requires oxygen to create power. These longer sustained efforts are crucial if you want to really push your threshold to its limits.

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9 Hits

Mittwoch 24. Juni 2020 morgens - Defender

Defender

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

You've got the leader's jersey, but then disaster strikes: A crash, an injury and you're forced to defend your position until the end of the race. Can you hang on under a barrage of attacks? Based around four, ten-minute efforts around threshold, Defender is designed to give you the most bang for your buck, or in this case, the most Watts at FTP for your Suffering.

There are both psychological as well as physiological benefits to this tremendous workout. Mentally, Defender will improve your sense of pacing for longer efforts near FTP. That is because each effort starts out above FTP, and since you're fresh you'll feel as though you can hold that pace all day. Every two minutes, the pace gradually declines so you are finishing just below FTP. As the time ticks away, the power targets will drop little by little, but your discomfort will remain about the same. By the fourth effort, you'll find the same efforts far more difficult than in the first. By staying tuned-in to what your body is telling you, you'll learn more about how to manage your efforts around threshold and why it's so important to manage your efforts well at this intensity.

The physiological benefits follow the same lines as those found in Who Dares, or Fight Club. Overloading your legs and lungs with efforts above FTP before settling into efforts right at or right below FTP forces your body to clear out as many metabolites as possible and process as much oxygen as it can. What sets Defender apart is how that overload is delivered. While Who Dares achieves this with short sprints, Defender forces you to spend minutes above FTP before simmering back down. This allows your heart rate and breathing rate to get much closer to what they are during a long steady state threshold effort. This ensures that “overload” comes in as a steady drip, rather than the sudden burst like that in Who Dares. The lower intensity of this overload also changes the types of metabolites produced and the ratios they occur in. Not only does this keep the enzymes in your body focused on aerobic metabolism, your body will also respond with fewer stress hormones. This means you're training your aerobic system by overloading it, but doing so in a way that leaves you more ready to hit tomorrow's training just as har

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  138 Hits
138 Hits

Montag 22. Juni - The Rookie

The-Rookie

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

These race simulations steadily get harder and harder as the workout progresses, so don’t be too keen to increase the intensity after the first 10-minute effort if it felt “too easy.” Just wait. The pain will come.

During each interval you'll be ducking and diving right under and over threshold, forcing your body to churn through all the metabolites you're producing (that's the nasty stuff that the Painsuckers love so much). This is one of the best ways to improve your FTP without really overloading your system with too much training stress.

The final two intervals allow you to really charge over your threshold to unleash whatever power you have left in your legs. These two all out bursts of power, in addition to the constant surges above threshold, means this session works your AC more than some of the other FTP-focused sessions.

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  91 Hits
91 Hits

Mittwoch 10. Juni 2020 morgens - The Shovel

The-Shovel

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

Time to dig deep into the COURAGE mines. Real deep. No other workout runs the full range of 4DP like this one. The consistent inverse relationship between interval length and intensity pushes your AC to the very limit, ensuring that after each micro-interval your body recovers just enough to hit and hold your power target for the next interval...even if you don't think you can.

The 5-10 second efforts hit your NM system hard. No holding back for these short efforts. All out means all out. The 15-60 second efforts all require significant anaerobic energy, but with so little rest your cardiovascular system never really gets a break. This not only stresses your AC as you try to recover, but it also pushes your MAP to its limit as your body tries to generate as much aerobic power as possible.

Even though there is not a single interval in this workout that is longer than 60 seconds, each full set lasts more than 20 minutes. The unrelenting aerobic stress turns this session into a surprisingly good FTP builder.

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  31 Hits
31 Hits

Montag 8. Juni 2020 - Revolver is Easy (Mashup)

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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  31 Hits
31 Hits

Mittwoch 3.Juni2020 -morgens - Do As You're Told

DAYT

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

The little voice in your head is telling you to stop. The screams from your legs are nearly deafening. But you hear none of it -- you're following orders to ATTACK. This is the story of two men in a car, your team directors, who are guiding you to GLORY over the dirt roads of Italy and the cobbles of Belgium. Ignore them at your own risk - they will not tolerate insubordination. In this session, you'll tackle two sets of 11 intervals each. The first set has high-intensity efforts with matching recoveries. This pushes your body's ability to recover right to the limit -- just what you need to improve AC. The shorter, super-high intensity efforts also help with your NM. The second set features inverse intervals with opposite efforts and recoveries. This really depletes your body's AC so you need to rely on your aerobic system. This helps develop your MAP.

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  57 Hits
57 Hits

Mittwoch 27. Mai 2020 morgen - Power Station

Power-Station

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

On the surface this seems like a rather tame session: a series of intervals that are all under five minutes long and which are almost all under threshold. But there is more here than the power file shows. The lack of “intensity” in these short sessions is made up for by the very low cadence targets each effort requires. This creates minimal cardiovascular stress but places a tremendous load on your muscular system. The goal is to keep your upper body absolutely rock solid during these efforts. If you find that you bob back and forth for each pedal stroke then your core is not up to the task your legs are giving it (better get onto our yoga videos and strengthen that core).

This session can be a great test to see how your lower back will hold up over a longer ride outside. A core that will fail you after 3 hours of road riding can often be identified fairly quickly during this session. If your back is burning just as badly as your legs it's a signal to do some additional core strengthening. With so much stress on your muscles this is a great session for improving your overall endurance and your ability to produce lots of high torque, giving your NM a nice boost along the way.

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  300 Hits
300 Hits

Montag 25.Mai 2020 - Half is Easy

Half-Is-Easy

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

For too long, perhaps, we have shrugged off questions about whether The Sufferfest videos were too hard as Couchlandrians attempted to sway public opinion toward a life devoid of HONOUR, GLORY and VICTORY. But it's gone on too long - and we had to respond. So, over a bottle of Real Pagne, legendary Directeur Sportif Grunter von Agony had a quiet word with a man named Ian Field. Ian, you may know, is an elite coach with Dig Deep Coaching and a four-time British National Cyclocross National Champion. After an evil laugh that lingered, he provided us with a workout he uses to perform at the highest levels of the Cyclocross World Cup. 'Don't worry,' said Ian. 'The Couchlandrians will enjoy half of it.'

This is a fantastic session for improving AC. The short, high intensity efforts with equally short recoveries stresses your body's ability to recover quickly. In fact, the recoveries are short enough that you never really get a “full recovery” during a set. This means your MAP is developed in the latter half of both sets as fatigue sets in. It's also worth mentioning that because of the short durations, you do tap into your NM at the start of each effort.

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  74 Hits
74 Hits

Mittwoch 20. Mai 2020 Morgen - THE BAT

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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  176 Hits
176 Hits

Montag 18. Mai 2020 - 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.

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  98 Hits
98 Hits

Suf-Cycling - 13. Mai 2020 am Abends - To Get To The Other Side

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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  77 Hits
77 Hits

Suf-Cycling - 11.Mai.2020 und 13. Mai 2020 am Morgen - The Best Way Is Blended (Mashup)

TBWIB

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

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  82 Hits
82 Hits
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