Is the Advanced Plan for you?
If you can tick the boxes below, then starting with this plan makes sense. If you feel you’re stronger than this, then you should get a pro contract. If it looks a bit too intense, then go with our intermediate plan first.
- You’re serious about your cycling – you race at a high-level (Cat 1-2/A-B grade) or are a sportive rider with big ambitions!
- You already train at least five days a week, sometimes more.
- You’re at the pointy end of the bunch when crunch time comes.
- You love feeling strong and are willing to work hard to feel like that.
- You’ve started to drift a bit from your once dedicated and motivated self…you need some purpose and structure in your training.
- Although you’d love to train full-time, you’ve got a family and a job who are less enthusiastic about that idea. And you do need to keep them happy.
Still not sure? See the Q&A with Dig Deep Coaching about our plans >>
How much time this takes
We’ve fit in maximum intensity into 8-9 hours a week, with riding 6 days a week (3 indoor, 3 outside).
How fit you need to be
You should be strong enough to compete at category 2/B grade up to the top end of Elite. If you’ve been consistently training at this level over the past year or two without any major layoffs, you’ll be able to handle this and it will help make convincing race winning moves, accelerate over climbs and follow attacks. If you like, you can add extra volume to this plan according to your race distance, fitness and available time.
Why you need this plan
Because you want to win and because you want your training to have maximum impact on your fitness…you don’t have time to waste.
How the plan is structured
This plan has four key blocks, incorporating both indoor and outdoor rides:
- Weeks 1,2,3, 4: A solid four-week block, with plenty of threshsold and race simulation.
- Week 5: A recovery week that drops volume, but keeps intensity.
- Weeks 6, 7, 8, 9: Another big push into your upper limits.
- Week 10: An easy week, but some intensity to put the final polish on your form.
About the training sessions
The sessions are a combination of indoor and outdoor rides. For the indoor rides, the Sufferfest videos you’ll need to have are:
- The Hunted
- Extra Shot
- Hell Hath No Fury
- Local Hero
- The Wretched
- The Long Scream
- Fight Club
- A Very Dark Place
- The Downward Spiral
- There is No Try
Save 10% off the required videos at check-out when you buy this training plan.
BAD WEATHER? The outdoor rides generally require you to have a flat to rolling course that isn’t too challenging. If you’re not able to get outside for any reason, you can do the exact same workout indoors by reducing the volume by 25%. It won’t be nearly as interesting, but at least you can get the training in.
The plan is about 19 pages long and includes:
- Introduction and definitions of the different effort and workout types.
- Fitness test instructions so you can calculate your Functional Threshold Power.
- A zone calculator sheet so you can map your FTP to power, heart rate and recommended perceived exertion zones.
- An overview of the entire ten-week plan on one sheet.
- Detailed weekly overviews with daily workouts, explanations, tips and room for notes.
What you’ll need before starting the plan:
- You’ll need many of The Sufferfest videos. You can find out what ones you’ll need by looking above.
- Ideally, a heart rate monitor or power meter. Our plans are based on knowing your Functional Threshold Power (i.e., the effort you can sustain for about an hour without slowing down) and you’ll need to be able to measure your heart rate or output in watts in order to use these plans. We’ll ask you to do a fitness test (instructions in the plan) before you start week one. Of course, you can just do the plans based on our recommended perceived exertion levels, but you won’t be as specific as is possible when you know your FTP.
And, hey, are these the best looking training plans ever?