2018 Tour of Sufferlandria Dashboard
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Stage 1: Stage 1: Who Dares + The Rookie
Sat, 03 Feb
Stage 1: Who Dares + The Rookie
Completed by 2480 Sufferlandrians
Stage 2: Stage 2: The Shovel + Power Station
Sun, 04 Feb
Stage 2: The Shovel + Power Station
Completed by 2106 Sufferlandrians
Stage 3: Getting Away With It
Mon, 05 Feb
Getting Away With It
Completed by 2358 Sufferlandrians
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.
Stage 4: The Trick
Tue, 06 Feb
Completed by 2107 Sufferlandrians
** Smart Trainer Users: This workout is best done in level mode. You can switch to erg mode after you've done all the 1minute intervals. **
The Trick is designed to hit your Anaerobic Capacity and improve your ability to sustain big power after repeated all-out efforts. Through repeated maximal 60 second efforts you will fully deplete, and then fully refill, 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're just making sure your body is primed and ready for another truly maximal effort.
During these max efforts you'll alternate between standing and sitting multiple times. This accomplishes two things: One, it ensures you're utilizing all the muscle groups in your legs. Two, it helps teach you how to maintain power output when moving in 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'll still have some fight left in your legs, the goal is not to go into red during this tempo effort - at least not until the final sprint!
Stage 5: Fight Club
Wed, 07 Feb
Completed by 2016 Sufferlandrians
The Fight Club is scrappy, messy and unpredictable. Like a real bike race, you're working hard to stay with the leaders while fending off attacks and doing your best to make the race by attacking as well.
With significant time spent at power well above your threshold, this is a solid session to improve AC. The fact that all those surges take place during sustained efforts right around threshold makes this one of the most difficult (yet beneficial) workouts in the Sufferfest Library. Repeated surges followed by sustained riding near your threshold stress your body's ability to clear metabolites (like lactate) and your mental ability to “deal” with the extreme discomfort all those metabolites cause. You're going to come out of this one a bit battered, but a lot stronger for it.
Stage 6: Do As You're Told
Thu, 08 Feb
Do As You're Told
Completed by 2030 Sufferlandrians
** Smart Trainer Users: If your trainer struggles with rapid changes, do this workout in level mode. **
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.
Stage 7: The Chores
Fri, 09 Feb
Completed by 1919 Sufferlandrians
If you want a do-it-all session that will maintain and improve nearly every aspect of your fitness, The Chores is just the ticket. This workout features 3 set of intervals. Each set combines a series of 40-second efforts with 20-second recoveries, followed by an immediate transition to a sustained effort just below threshold. These short efforts with minimal recovery deplete your anaerobic gas tank, forcing your body to get better at producing power aerobically. This combination will help improve your Anaerobic Capacity, your Maximal Aerobic Power, and your Functional Threshold Power all in just under an hour.
At the start of each set, your body starts to dip into your anaerobic reserves to help hit the high power targets. Your body then starts to ramp up your oxygen intake in order to produce more of the power requirements aerobically. With such short recovery time between these efforts, your AC is steadily drained through each set. By the time the last short interval arrives your body will be forced to produce almost all of that power aerobically, which will push your lungs to their very limit.
This is the optimal time to stress your body’s ability to produce power at threshold. With your AC depleted (and your lungs and heart working near maximal capacity) the shorter sustained efforts that would be normally be a piece of cake will have bit more...sting. No matter what your preferred discipline, terrain, or distance, this session will make you fitter and faster.
Stage 8: Stage 8: Butter + Thin Air
Sat, 10 Feb
Stage 8: Butter + Thin Air
Completed by 1820 Sufferlandrians
Stage 9: Kitchen Sink (Mash-Up)
Sun, 11 Feb
Kitchen Sink (Mash-Up)
Completed by 1705 Sufferlandrians
To celebrate the 2017 edition of Sufferlandrian National Day, Grunter von Agony has prepared a symphony of Suffering unlike anything the world has ever seen. A mashup to rule all mashups, Kitchen Sink is a 3-hour monster that combines the nastiest bits from 11 separate Sufferfest workouts, throwing everything at you but the...well, you get the picture. Igniter lights the fuse, launching you directly into the meat grinder for one of the low-cadence power climbs from Angels. Once you’re softened up, the second race simulation from Hell Hath No Fury will have you chasing some of the fastest women in the pro peloton. You’ll have to dig deep, but save something for The Shovel and its 23 rapid-fire, all-out efforts. What’s worse than being hit by a shovel? Following it up with blows from two hammers. Two separate VO2 intervals from Nine Hammers will test your resolve, setting you up for a frantic race to the line with the last set of sprint intervals from Violator. Once you cement your status as Speed Demon of Sufferlandria there will be little time to rest on your laurels. You’ll head straight to the velodrome to leave it all on the track with the Kilo interval from The Omnium. After that display of raw power you’ve earned yourself a brief respite. Mike Cotty will lead you over the picturesque Col d’Iseran in To Get To The Other Side, bringing you dangerously close to the border with Couchlandria. But don’t get too comfortable. The descent off the back side of the climb leads you directly into A Very Dark Place, where the cobbles of Paris-Roubaix will deliver a merciless beating as you fight to hold the wheel of Fabian Cancellara. Assuming you make it out of the pavé unscathed, you’ll begin to question why It Seemed Like a Good Idea at the Time as you tackle the steep side of Mount Sufferlandria, climbing above the treeline until you’re hub-deep in lava snow. From the summit you’ll just be able to make out the finish far below. But to get there, you have to descend the last set of intervals from The Downward Spiral. Leaving a trail of bloated Painsuckers in your wake you’ll finally arrive at the end of your epic journey, greeted by crowds of cheering minions and showered in real pagne. Honour, Glory and Victory are yours. What better way to spend the National Day of Suffering