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Ten weeks away from greatness. These plans were created by the expert coaching team at Dig Deep Coaching and the twisted…er, creative…minds at The Sufferfest. Together, we’ve developed plans that Sufferlandrians could use year round – ones that combine the best of both indoor and outdoor training and adhere to our high intensity/low volume philosophy. Plans that will give you structure, discipline and, most importantly, results through maximum fitness in a minimum of time.

Our plans are downloadable PDFs which you can print out.


Together with our friends  at Dig Deep Coaching, we’ve created ‘any time of year’ plans that deliver:

Q&A with Dig Deep Coaching about the Sufferfest plans >>



Novice (Road)

Best for newer cyclists who:
  • Started cycling in the past year or have just come back to the sport.
  • Ride a few times a week, but haven’t *really* been getting any stronger.
  • Are tired of getting dropped by faster riders and want to get out on a group ride and be one of the riders helping set the pace.
  • Have family, work and other priorities that mean less time on the bike.
  • Have never really followed a structured training programme before. But you’re keen.
The Structure
  • Weeks 1-3: Development of training ‘routine’ and endurance fitness.
  • Week 4: Recovery week to absorb work of previous three weeks.
  • Weeks 5, 6: Gradual increase in volume and muscular strength.
  • Week 7: Recovery week to absorb work of previous two weeks.
  • Weeks 8-10: Final push to boost your top-end fitness and freshen up before inflicting your hard-earned strength on other riders.
Time Per Week
  • Between 4 and 6.5 hours a week, with four days riding per week
  • Usually two indoor/two outdoor (Outdoor sessions can be done inside in winter by reducing volume 25%)
$ 29.99 USD
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Intermediate (Road)

Best for experienced cyclists who:
  • Have been riding for a number of years, and have a solid fitness base.
  • Can hang with a fast moving pack, and take pulls, but when the going gets tough, you’re just hanging on by the skin of your chamois.
  • Are comfortable riding frequently during the week and getting longer sessions in on the weekends.
  • Have started to drift from your once dedicated and motivated self.
  • Have done some sportives/races in the past and would like to see what kind of result you could get if you had that ‘top end’ intensity that the faster riders have.
  • Have limited time to train.
The Structure
  • Weeks 1-3: Establish training routine, progressively more intense weeks and race simulation.
  • Week 4: Recovery week to absorb work of previous three weeks.
  • Weeks 5-7: Second three-week training block, including strength and max intensity boosters.
  • Week 8: Recovery week to absorb work of previous three weeks.
  • Weeks 9, 10: Final (painful) work on high-end fitness.
Time Per Week
  • Between five and eight hours a week
  • Four to five days  per week (two indoor, two to three outside)
$ 29.99 USD
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Advanced (Road)

Best for racing cyclists who:
  • Race at a high-level (Cat 1-2/A-B grade).
  • Train at least five days a week, sometimes more.
  • Are at the pointy end of the bunch when crunch time comes.
  • Have started to drift a bit from your once dedicated and motivated self and need some purpose and structure in training.
  • Would love to train full-time, but have a family and a job who are less enthusiastic about that idea.
The Structure
  • Weeks 1-4: A solid four-week block, with plenty of threshold and race simulation.
  • Week 5: A recovery week that drops volume, but keeps intensity.
  • Weeks 6-9: Another big push into your upper limits.
  • Week 10: An easy week, but some intensity to put the final polish on your form.
Time Per Week
  • Eight to nine hours a week
  • Six days a week (three indoor, three outside).
$ 29.99 USD
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Buy All 20 Cycling Videos

Our best value package! Save a whopping $44 and get ALL 20 of our cycling videos for $199.99 USD instead of $244!! You’ll have everything from longer, threshold workouts to super high-intensity, short intervals – and everything in-between...including our new videos, 9 Hammers and Angels 2015.

$ 199.99 USD
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