Customised Plans with a money-back guarantee.
There's nothing like a training plan designed around your personal goals, needs, and life schedule. At SUF Coaching, all of our plans are tailored to your particular needs by our world-class SUF Coaching Team.
We offer three plan options to suit your needs:
Each plan includes one call with your coach, with the option to purchase up to two additional calls.
How It Works
- Once you purchase your plan you will receive a confirmation email with a link to an in-depth questionnaire for you to complete with all your details, including goals, current 4DP, training availability and any constraints.
- From there we will schedule an interview video call with your SUF Coach (30-minutes for cycling, 40-minutes for multisport).
- After your interview call, your SUF Coach will load your plan into TrainingPeaks for the agreed start date.
- If you choose a plan with more than one call, you will have a training notes form to complete every two weeks which your SUF Coach will then refer back to for your next 30-minute video calls throughout your plan and make any necessary adjustments to the remainder of your plan.
What You Need to Know:
- You'll need a valid subscription to The Sufferfest as your plan will be based on workouts from the app.
- We'll need a minimum of 10 days after you purchase your plan to deliver it to you. Keep this in mind if you're training for a specific event.
- You'll need a free TrainingPeaks account to access your plan. If you don't have one, you can create one here.
- Your TrainingPeaks account will be where your SUF Coach loads your customised plan. We recommend downloading the TrainingPeaks mobile app and setting up daily email reminders in TrainingPeaks to stay informed of your training schedule.
- Currently you won't be able to load your customised plan into your Calendar in The Sufferfest app.
- We recommend having an up-to-date 4DP profile before starting your plan, as well as baseline performance metrics for swimming and running if you're doing a multisport plan. Stand-alone prep and test week plans for cycling and multisport are available free through TrainingPeaks.
- If you are currently injured, we do not recommend a customised plan until you have received an all clear from your GP.
- In order to insure proper training progressions while minimizing your risk of injury, please consider the minimum requirements for your respective multisport event. If you do not have the following minimums we can still help you, but we may need to extend your preparation time.
Sprint Distance: Must be able to swim.
Olympic Distance: Completed a sprint distance triathlon OR run 5km, ridden 20km, swim 400m in past 12months.
Half Distance: Completed an olympic distance triathlon OR run 10km, ridden 80km, swim 1000m in past 12months.
Full Distance: Completed a half ironman distance OR run 16km, ridden 100km, swim 1500m in past 12months.
Chat with a SUF Coach
Have you booked an event and not sure how best to train for it? Are you at a crossroads with your training and not sure what to do next?
Our SUF Coaches are here to help. In this 30-minute call you can discuss your training needs, get your training questions answered, and have our coaches help you determine how best to achieve your goals.
We can help you determine which of our stock training plans is right for you, or determine whether a customized plan might be a better option.
*This service does not include any training plan but you can discuss whatever topic you want in the time available.
Meet The Coaches
Neal Henderson, Chief Science Officer of The Wahoo Sports Science Division
With over 25 years of experience coaching endurance athletes, Neal is head of The Sufferfest / Wahoo Sports Science Division and oversees all of the coaches who create our customised training plans. He served as the Director of the Sports Science Department at the Boulder Center for Sports Medicine (BCSM), during which time he worked with hundreds of elite athletes to develop cutting-edge training and testing methods.
Neal is an Elite USA Triathlon and USA Cycling certified coach with numerous awards to his name, including the 2007 USA Cycling Developmental Coach of the Year, 2009 USA National Cycling Coach of the Year, and the 2011 Doc Counsilman Coach of the Year—awarded by the United States Olympic Committee (USOC) for the use of science in coaching. In 2017 he was named USA Triathlon Coach of Year.
Neal has coached some of the biggest names in endurance sports and is the only coach in history to have trained an elite male and female athlete (Rohan Dennis and Evelyn Stevens) to the World Hour Record.
Under his guidance, Neal’s athletes have won multiple Grand Tour jerseys, Olympic medals, and 47 world and national championship titles—most recently Rohan Dennis' victory in the 2018 UCI ITT World Champs. Read more about Coach Neal Henderson. (Note: Neal is not available to create customised plans).
Mac Cassin, Head Cycling Physiologist at the Wahoo Sports Science Division
Mac Cassin is the Chief Cycling Physiologist at Wahoo Sports Science. He holds a degree in Integrative Physiology from the University of Colorado-Boulder and has won multiple National Championships. The experience of juggling athletic goals with collegiate and career responsibilities has taught Mac that peak performance is achievable even for those who cannot focus exclusively on training.
While concentrating on exercise physiology in an academic setting, Mac competed at the World Championships, Pan American Championships and World Cups on both the road and track.
Jeff Hoobler, CSCS, MAT, USAC, FT
Jeff Hoobler is an elite strength and endurance coach with over 30 years of experience coaching athletes of all levels, from beginners to world champions in a variety of sports. He has a degree in Sports Psychology and Exercise Science from the University of Kansas and is a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association. He is a USAC Cycling coach, MAT (Muscle Activation Techniques) therapist, professional bike fitter, and Foundations Training Instructor. In addition to coaching Jeff is a competitive racer in road, mountain bike and cyclocross.
Jeff has many years of experience working with men's and women's pro-tour and developmental cycling teams, as well as athletes in a number of individual sports. His history working with athletes from multiple disciplines at various levels has helped him develop a keen awareness of the diverse strengths and weaknesses of each athlete. Jeff employs an integrated approach to training that addresses the multiple demands that an athlete will face along their journey. He has a zeal for helping people overcome obstacles to achieve their optimal performance. A competitive athlete himself, Jeff understands the unique demands of balancing life and training and incorporates these experiences in his coaching. Jeff heads up the SUF Coaching Team and also serves as a Movement Specialist for the Wahoo Sports Science Team.
Jeff lives in Boulder, Colorado, with his wife, daughter and dogs where he enjoys rugby, cooking, reading and long rides in the mountains.
Rupert is a fitness coach and indoor cycling instructor delivering SUF group sessions in the UK . With a keen passion for cycling and an understanding of exercise physiology, he enjoys teaching a variety of fitness classes as well as individual training to help people achieve a variety of fitness goals.
Rupert’s passions are anything outdoors, from trail running, cycling, mountain biking, skiing, hiking and wakeboarding. His motto is to always maintain a base level of fitness to take on any challenge when the opportunity arises.
Working as our coaching coordinator, Rupert will also be your point of contact during your SUFCoaching experience for any day to day questions about your plan.
Simon began his athletic career as an elite level swimmer in his home country of Australia. In 2008 Simon came to the U.S. as a professional cyclist and in 2009 was part of an eight-man team that broke the World Record for the fastest RAAM finish. He has been coaching full time since 2010 and is a USA Cycling and USAT Triathlon Level 1 Coach.
He has coached athletes from beginner to Olympic and World Champions and his athletes have been named to numerous Team USA World Championship and UCI World Cup rosters in both triathlon and cycling. Simon was a podium endurance coach for British Cycling during the last Olympic cycle with six of his athletes winning gold medals on the road and track. His attention to detail, focus on technique, belief in purposed training, and proactive focus on injury prevention helps bring a happy, healthy and well-prepared athlete to the start line to accomplish their goals.
Spencer Roberts, MS, KoS
Spencer Roberts is an exercise physiologist with over 30 years of experience coaching athletes of all ages and levels. Spencer is a personal trainer with diverse expertise and excels at motivating clients to make lasting changes in their lives. Spencer is a competitive age group triathlete and duathlete and competed in the World Duathlon Championships in 1999, 2002, and 2003.
Spencer and his wife, Stephanie, live in Tucson, Arizona. They have two adult children and 5 dogs.
Suzie is member of the Wahoo Sport Science team, with a special focus on expanding the resources and offerings for multi-sport and off-road athletes. Suzie earned a Master’s Degree in Exercise Science from Springfield College, and is an NSCA Certified Strength and Conditioning Specialist (CSCS), USA Cycling Level 3, USA Triathlon Level 1 and USA Track and Field Level 1 Certified Coach. Over the years, Suzie has coached an array of recreational and competitive age group athletes as well as elite groups such as the FBI’s Hostage Rescue Team, Colorado Springs SWAT Team and K9 Unit, and the US Army 10th Special Forces Group.
In addition to training others, Suzie is a dedicated athlete with a full Xterra race schedule. Suzie grew up in upstate New York, and competed in many different sports at a young age, including running, waterskiing and gymnastics. She ran throughout high school and college, specializing in cross country and a diverse array of events in track and field such as the pole vault and high jump. She was a two year team captain for the Springfield College Pride, and in 2003 she was introduced to Xterra triathlon. As an amateur, she won multiple National and World Championship titles, and since turning professional in 2010, she has won 3 Xterra Elite National Championships, 14 International Xterra races, and finished in the Top 5 at five World Championship events, with her best finishes being 3rd at both the 2016 Xterra and ITU Cross Triathlon World Championships.
Andy is a professional road cyclist with interests ranging across multiple areas of sport and exercise science. He has a 1st Class BSc Hons degree in Sports and Exercise Sciences and is also a British Cycling Coach (Level 1), Gym Instructor (Level 2), Personal Trainer (Level 3) and British Cycling Accredited Ride Leader (Level 1 & 2).
Having progressed rapidly from being a cycling and exercise novice in his late teens, Andy has gained valuable knowledge and experience from rising through the ranks in the UK, culminating in competing in professional UCI races at home and abroad. Having been coaching since 2017, he uses this combination of practical and theoretical knowledge, alongside drawing on his own experiences of training and racing, in order to help others progress and achieve their goals. Andy is keenly aware of the importance of focussing on a sensible work/life/training balance, whilst maintaining optimal overall health and enjoyment of the sport.
Before beginning her professional cycling career in 2006, Andrea earned degrees in Spanish and Biology from the University of Virginia; she went on to graduate from U.Va. Law School and was admitted to the Virginia State Bar Association in 2006. While at U.Va., Dvorak ran cross-country, competed in triathlon, and raced for the collegiate cycling team. In 2003, she won the Collegiate Triathlon National Championships and spent the summer at the Olympic Training Center in Colorado Springs.
Andrea Dvorak was a professional road cyclist for nearly ten years. Her decorated career includes making the United States Olympic Long Team for the 2012 London Olympic Games, winning a stage of the Route de France, competing in multiple World Championships, winning a silver medal in the 2011 US National Road Race Championship, and winning the Cascade Cycling Classic Stage Race.
Upon her retirement from the road, Andrea shifted to fat tires. In 2017, she won and set a course record at the Shenandoah Mountain 100 mountain bike race in a time of 8:07 and got 2nd at the Leadville 100. In 2019 she competed in the UCI Mountain Bike World Cup in Snowshoe, W.Va, and this past summer she rode the entire Colorado Trail from Denver to Durango, CO.
Kelli Montgomery is an endurance coach with 25 years of coaching experience. She is a USAT Triathlon Level II Coach, USA Cycling Level 3 Coach, and an ACSM Certified Exercise Physiologist. Kelli has also spent many years racing in the elite and age group ranks as a triathlete, XC mountain biker, and cyclocross racer. She was a podium finisher on the Pan American Xterra Pro Tour in 2018, is a former Xterra Age Group World Champion, and is a former age group podium finisher at the Hawaii Ironman World Championship.
She uses her years of coaching and racing experience to help athletes reach their potential and goals, with an emphasis on a healthy lifestyle and balanced perspective. She has helped athletes set personal bests, compete and qualify for triathlon National & World Championships, and guided new athletes to finish their first competitions from Ironman to 5K runs. Being a mom and athlete, she understands the various demands of life and helps athletes maintain balance while training. Kelli also enjoys designing and making jewelry.
Simone Debortoli is a cycling coach for all disciplines, on and off road. In the last few years his attention has switched to mainly XCO Mountain Biking. He works with athletes of all age groups from Masters to Youths, with a specific focus on the Junior and Under 23 categories. After finishing his Bachelor’s degree, he completed his FCI level 1 Cycling Coach qualification and started his career as a coach in 2015. Simone is currently working towards his Level 2. He is also a Strength & Conditioning Coach for both individual and team sports. He has a Master’s Degree in Sport Science from the University of Udine (Italy).
Simone has a rich sporting history moving between Team Sports and Individual Sports to experience as much as he could. This has helped him to gain a broader knowledge and a better understanding of the demands of each sport and the athletes that he is working with. Simone lives in his hometown in Italy where he enjoys riding his bikes, hiking, and exploring the mountains around his home.
Joe Gambles is a Pro Triathlete, a Coach, and family man. He is a lifelong vegetarian turned vegan, and one of the few 100% Plant based professional endurance athletes around. Though he was born in England, Joe was raised in Tasmania and currently lives outside of Boulder, Colorado.
Joe’s first elite race was at the age of 16 and since then he has traveled the world racing amongst the sport’s greatest athletes. He has achieved more than he ever imagined through patience, dedication, and meticulous hard work. Joe brings humor and integrity to every start line, making him a respected pro and a great coach.
Coach Corey has been racing competitively in triathlon for more than 10 years and has earned the distinguished USA Triathlon All American award twice. He has had the privilege of working with some of the most elite training groups, including Apex Coaching Group, Julie Dibens Crew and EK Endurance Coaching.
Corey is certified by the International Triathlon Coaching Association and is the Founder, Director and Head Coach of Triathlon at the YMCA of Northern Colorado. He is pursuing his USAT Elite Racing License and is focused on developing to compete at the international level. Coach Corey is passionate to share his knowledge and love of the sport of triathlon and is motivated to work with athletes from all ability levels to achieve their goals.
FREQUENTLY ASKED QUESTIONS
Q: How is my plan delivered to me?
A: Since your plan is customised, it will be delivered via TrainingPeaks. All you need to do is log into your TrainingPeaks account, check your schedule, and open the corresponding workout in The Sufferfest app. (Note: you will need to adjust any reduced intensity sessions manually.)
Q: I'm a Road / Triathlon / Mountain Bike / Cyclocross / Duathlon / XTerra / AquaBike racer. Can you customise a plan for me?
A: As long as your goal is aligns with one of our stock plans, we can do it. That said, if your goal is one for which we don't currently have a stock training plan (looking at you, Aquabike), then this service won't work for you.
Q: What disciplines are covered under a multisport plan?
A: Our multisport plans incorporate swim, bike, and run workouts and are designed for athletes who are training for a triathlon, off-road triathlon, duathlon or aquathon.
Q: What is the minimum age to purchase a customised plan?
A: You must be at least 18 years of age to purchase one of our customised plans.
Q: Do you do plans at beginner, intermediate, and advanced levels even if there aren't plans like that in your standard library?
A: Yes. We'll tailor the volume, make-up and intensity of the plan to your fitness level, the time you have to train, and the goal you have in mind.
Q: What do you take into consideration when you design my custom plan?
A: Through an online questionnaire and 30-minute personal interview, your coach will gather detailed information about you that will help guide the creation of your customised plan, including: your age, gender, weight, goals, past training history, past fitness test result, amount of time you can train per week, type of training you prefer, whether you're doing other sports while you're training with the plan, whether you want to do any cross-training, and any other specific scheduling constraints or preferences you have for the duration of your plan.
Q: Are the plans indoor, outdoor, or both?
A: The plans can include indoor only or a mix of indoor and outdoor (outdoor-only plans are not currently available). Just let us know what you prefer.
Q: Can I manage my plan in The Sufferfest™ app like the stock plans?
A: Not at this time. The initial release of our in-app training plans and calendar doesn't support one-off, customised plans. You will have to manage and follow your plan using TrainingPeaks. If a given workout is meant to be completed with adjusted intensities, you will need to manually adjust the intensity in The Sufferfest™ app before starting the workout.
Q: Can I define how many run / bike / swim / bricks I do per week for the multisport plan?
A: Yes. During the interview with the coach, you can let them know exactly what you do and don't want to do and they'll build that in to help you get the best results possible.
Q: So if I tell you I don't like riding on Tuesdays, have time to do a long ride on Saturdays, would prefer to yoga once a week, am going on holiday for a week during the plan, don't ever want to ride more than four times a week and really, really, really don't ever want to do the Violator workout.....you can build something for me?
A: We sure can. Whatever is important and possible for you will be taken into account when we customise your plan. But, seriously, who doesn't like Violator?
Q: Can I buy a plan that is shorter than 12 weeks?
A: At the moment, no. We only provide plans that are 12 weeks long. Having said that, if, say, you have an event goal in 5 weeks, we'll build the first 5 weeks of your plan toward that goal and then the remaining weeks based on whatever else you'd like to accomplish, whether that's recovery or starting to build toward something else.
Q: Can I buy a plan that is longer than 12 weeks?
A: Yes, but only as an Advanced Multisport / Full Course Tri Plan, which is 16-weeks long. All other plans are in 12-week blocks. So if you have an event in 18 weeks, we'll build the first 12 weeks with that goal in mind. Then, at the end of that plan, you'll have another call with your coach to design the second 12 weeks, which would have 6 weeks of leading to your event and the rest of the plans based on what you'd like to accomplish after the event.
Q: I really can't plan more than a few weeks out -- is this going to work for me?
A: Probably not. If you think your situation is going to change frequently and you'll need to change your plan often, then you'd be better off with our personal coaching service, launching later this year (see the last question in this FAQ list for more information on that).
Q: Do I need to pay for a Sufferfest App subscription if I get a customised plan?
A: Yes. If you don't have one yet, you can subscribe to The Sufferfest™ App here.
Q: Do I need a premium TrainingPeaks account to use this service?
A: No. A standard, free TrainingPeaks account is fine. If you don't have one yet, we can set one up for you.
Q: Can I follow this plan on Final Surge or Today's Plan?
A: No. We can only provide plans via TrainingPeaks.
Q: I have extra questions for my coach. How can I contact them?
A: If you are on a 2 or 3 call plan, use the bi-weekly training notes diary to make a note of anything you want to discuss with your coach on your next call. Alternatively, you can always purchase an additional 30-minute call to discuss your plan and progress with your coach
Q: How can I talk to my coach after the plan is over to get feedback on my progress?
A: If you buy another 12-week plan, you can use part of your 30-minute interview to discuss what worked, what didn't, and what you'd like to see in your next plan.
Q: TrainingPeaks is sending me notifications about new values, what do I need to do?
A: TrainingPeaks uses a different algorithm to set training zones and only bases power targets on FTP, so you can ignore these notifications.
Q: What do I do once the plan is over?
A: Get another customised SUF plan, of course.
Already have your plan? Here's what's next.
After we send you your SUF Coaching customised plan it’s time for you to start training! Here’s some information on how to read the plan and what to do when things don’t quite go to plan.
- How to Read the Plan
- What to Do When You Can't Do the Workouts as Prescribed
- What to Do When You Want to Do More
- All About Outside Rides
- About Integrated Strength Training and Yoga
HOW TO READ THE PLAN
Workouts will appear in the correct order when you view them in your TrainingPeaks calendar. Whatever is listed first in your day should be completed first. When doing back to back cycling workouts, the title of the workout will reflect which one should be done first.
Reading reduced intensity for workouts
Lower-intensity workouts and recovery rides are crucial to making gains. When a given workout is designed to be done at less than 100% you'll find information in the workout details with specific recommendations for reducing 4DP® metrics, either individually or by using the master intensity adjustment in the app. The app will not automatically adjust the intensities, so be sure to adjust the intensity manually in the Settings tab of the workout player before you start the workout.
Why your planned TSS and IF often won’t match up in TrainingPeaks
The TSS and IF values you see in the “completed” portion of an Activity on TrainingPeaks is based on the Normalized Power from your workout and your FTP setting in your TrainingPeaks account.
If your FTP in TrainingPeaks and The Sufferfest™ app don’t match, then your TSS and IF won’t match. To check your FTP settings in TrainingPeaks click on your Account > Settings > scroll to zones and make sure that FTP is set correctly. Don't worry about configuring the other training zones.
If your FTP settings in TrainingPeaks and The Sufferfest™ are the same and you still see a difference between the planned and completed values, don't worry. That discrepancy is a function of the limitations of TSS to accurately calculagte the training load of 4DP®-optimised workouts. Find out more about that here.
WHAT TO DO WHEN YOU CAN’T DO THE WORKOUTS AS PRESCRIBED
1. If don’t have enough time for the full workout
If you’re short for time, then the most important thing is to get the listed intervals for a workout completed. That means you should do all the intervals but reduce any lower intensity work as much as possible (without compromising your recovery between intervals). So, for example, if you have a 2-hour endurance session scheduled with 5 high-intensity intervals, you can reduce the endurance part as much as needed as long as you keep the five intervals. If you do that and still don’t have enough time, it’s okay to remove a few intervals if it means you can still get some intensity work in.
Alternatively, you can swap the day’s session with a shorter session from the day before (if you’re planning in advance) or tomorrow’s workout assuming one of those sessions is an easier, low-intensity session.
2. If you can’t hit your numbers
Sometimes you don’t feel great during a workout and you’re really struggling to do the intervals. When that’s the case, here is how to handle your workout.
3. If you get sick
If the symptoms are only above the neck (e.g., sinus pressure, runny nose, sore throat), then it’s okay to do low-intensity exercise (i.e. a recovery ride or a recovery yoga session). Easy physical activity can actually boost your immune system.
If the symptoms are below the neck (e.g., chest cough, any GI distress, breathing issues), then take all the time you usually spend on training to get more sleep! And make sure you stay on top of your fluid intake.
It’s often better to take several days fully off and get back to 100% in 3 days rather than limp along at 75% for a full week.
4. If you miss a workout
Don’t worry — everything you need to know about that is right here.
5. If you’re too tired to finish a hard training block
It’s always okay to start a rest week early! This is where paying attention to trends in heart rate can be valuable. A heart rate that is slow to rise, does not go as high as normal, and is then slow to drop down are sure signs of deep fatigue. Though fatigue is a necessary part of training, it’s also a sign that you will need to take a few days easy soon. If you have one or two workouts left before a rest week you can see about pushing through using RPE. If you still have a full week of training left to go and just can’t bear it, then you will be better off taking a few days fully off, and then finish off the last bit of your block.
When you do get this fatigued, it’s worthwhile looking at why it’s happened. If family or life stress has been higher than normal, of your nutrition and sleep quality have taken a dive, those can be culprits. Sometimes you can do something about those issues and other times you can't. Just remember, all stress is stress—so be mentally prepared for your on-the-bike performance to take a bit of a hit if things in other areas of life get extra stressful. This is not the time to panic and add MORE stress to your life because training isn’t going perfectly. Work on improving/changing/fixing whatever you can in other areas of your life to reduce stress and the good feelings on the bike will return.
6. If you miss a week or more
What do to in this situation depends on why you missed so much time.
- Life/work stress or sickness? Just dive back in wherever you are now supposed to be.
- Did you ride but didn’t follow the plan? Then pick up the plan as it is unless this was during a recovery week and you went hard instead. In that case, you need to do a rest week and then get back on the plan wherever it is on the schedule.
WHAT TO DO WHEN YOU WANT TO DO MORE
1. If you want to ride more than is planned
If you’re feeling good, have been recovering well and want to spend more time on your bike on a particular day, then that’s okay. Just make sure it’s nothing more intense than some easy zone 2 riding.
Oh—and during a rest week, extra volume is NEVER okay. If you really want to ride more during a rest week, then resist the temptation and save that energy for the following week...you’ll need it!
2. If you’re feeling great and want to increase intensity
Rather than raise your targets, turn off erg mode (if you’re on a smart trainer) and ride by perceived exertion (RPE). Just keep a close eye on how you recover and whether this extra big day affects your following workouts.
3. If the workouts start to feel too easy
If workouts start to feel too easy and you think it might be time to raise your targets, then here’s some advice on what to do.
ALL ABOUT OUTSIDE RIDES
How to get your outdoor workouts onto your Wahoo or Garmin cycling computer.
All the instructions on how to export your workouts to your compatible cycling computer are available on the TrainingPeaks help centre.
Doing indoor workouts outside
Depending on the indoor workout you’re supposed to do, and depending on the terrain around your house, some workouts will be easier than others to simulate outside.
Check out the workout profile in the app. If the terrain and roads allow you to roughly simulate the workout, write down the workout details on a small piece of paper and tape it to your stem. Just don’t stress about hitting times and intensities exactly (alternatively, forget about the workouts and just go ride to have fun).
That being said, you should avoid doing structured workouts outdoors on a regular basis. Your plan is designed with a specific progression and training load in mind. Straying away from that too much can be detrimental to your training goals.
Doing outside workouts inside
Any outdoor workout we assign you will have a corresponding “NoVid” in the app with the same (or similar) title as the workout in your TrainingPeaks calendar.
So if your outdoor workout is Tempo: 2x20, then find the same or similar workout in the app and do that.
If you don’t have a Heart Rate Monitor or Power Meter on your outdoor bike
No worries. Just do the workout based on perceived exertion (RPE). Here’s how to do that.
If you don't have a stretch of road that works well for the prescribed workouts
You should bring this up during your initial call with your coach. They can tweak the weekend rides to fit your terrain, but only if you let them know what your constraints are.
There might also be instances where the best option is to do the interval inside and then get in your extra volume/ride time outside afterwards.
If you want to do a group ride instead of a workout
Riding bikes is fun, and few things can be more fun than going out and smashing it with some of your cycling friends. With that in mind, we understand if you want to add your weekend group ride into your normal training, and since we wouldn’t stop you, we ask that you try and follow these guidelines:
- Swap the scheduled "harder" weekend ride with your group ride. On the other weekend day you should aim to complete an Endurance+ ride that keeps your total weekend ride time close to plan.
- If the group ride leaves you holding on for dear life, then replace one of your hard weekday rides with an easier recovery/Endurance+ session. What ride to cut out? Ideally the ride with the lowest rating for the strength identified when you did Full Frontal. For example, if you're a Time Triallist or Climber, cut out the workout with the lowest rating for FTP.
- On rest weeks you should do your best to avoid your group ride altogether. The key to getting faster isn't just hitting the training hard, but really nailing the recovery. If you want to be the hammer of the group ride you need to be smart about when you give your body time to rest.
If you can’t keep your power steady outside
There will always be times when riding outside that you can’t hold the desired power target for one of many reasons - but that doesn’t mean you shouldn’t try and be steady the rest of the time.
Like playing a piano or touch typing, riding steady power outside is something that can be trained as long as you actively work on improving it!
Your first step should be doing some workouts inside on Level mode if you have a smart trainer. While ERG is great for keeping you “honest” it can un-train your ability to actively control the pace yourself. Once you can master pace changes in level mode, you can start working on it outside.
The first step to improving it outside is to break your workout into smaller chunks, just like an interval set. Start by alternating 5-minutes of trying your hardest to keep the power steady, and then the next 5 you can ride as your normally would. Repeat this for the full duration of your outdoor ride (unless you have an interval to complete outside). Later, you can do this 5min steady/5 min regular during the warm up, rest between sets, and cool down, while trying your best to stay steady during the specific intervals.
Just remember, it takes time to master steady riding! The steadier you can ride outside, the more effective your workouts and training will be.
ABOUT INTEGRATED STRENGTH TRAINING AND YOGA
What to know about Strength Training before starting
To start, read our Strength Training FAQ here. You can expect to feel “off” on the bike for at least the first 4 weeks of a new strength routine. That is completely normal, and we will have modified the first month of your plan to take that into consideration.
If you want to do a different yoga workout
Everyone is different in terms of their flexibility and where they store tension. If you find a certain series of videos leave you feeling better than others, or you just want to change things up, go for it!
Have other questions about your customised SUF Training Plan? Email firstname.lastname@example.org