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Advanced Cycling Training: How To Get More From Your Training – Looking Beyond FTP

Advanced Cycling Training: How To Get More From Your Training – Looking Beyond FTP


– A few months back, we released a video where we’d asked the question, does your functional
threshold power matter? And the answer was that
yes, actually it does. But that is a measurement of your ability, and as something from which
to base your training on, it’s actually really quite crude. Because it measures just
one aspect of your ability. An important one, but only one of many. So if, for example, you have
an amazing anaerobic engine, it’s not gonna tell you. If you have an amazing sprint,
it’s not gonna tell you. And so if you are basing
your training zones and your training plans around your FTP, you might not be training effectively and you might not be
making the training gains that you otherwise could do, despite putting in the hard work. So in this video, we’re gonna
explain why that’s the case, and then shed some light
on how you might be able to fine-tune your training
to take advantage of it. And we’re gonna do so
using the Sufferfest 4DP training app as an example,
because funny enough, we were not the first people to come to this conclusion, not by a long shot. But there has been this
rise in recent years in online training apps
that actually don’t take other power values other than
your FTP into consideration. Some however, do, one of
which is the Sufferfest. And they got in touch,
following our previous video, because last year they launched what’s called their 4DP training app which is where you choose from
a variety of training plans that are tailored to your
own personal power profile, a four-dimensional profile, if you will, gauged from one rather
brutal-sounding hour-long test. You want, you want me to
do the test, don’t you? I got, I’ve gotta do the test? – [Crew Member] Yeah, of course you do. Go on then. (laid back electronic music) – The 4DP test is done
on an indoor trainer. We’re using the Wahoo Kickr, but you don’t need such
an advanced bit of kit. You will, however, need something with which to record your power output. The test comprises of five individual efforts of different durations. After a quick warmup,
we have two five-second all-out sprints, then a bit of recovery before a five-minute effort to gauge our maximal aerobic power. Then with legs feeling a little ropy, it’s a 20-minute all-out
effort to gauge our FTP, before a final sting in
the tail, a one-minute max. Happy now? Yeah, I am too, a little bit. Gotta love a fitness test,
even if they are blooming hard. They are still remarkably
satisfying at the end. And who doesn’t enjoy having sore legs at the end of the day? You’ll be wanting to know
the results, I’m sure. I think the exact wattages are not necessarily
terribly relevant here. What is is the rider
type that the Sufferfest kindly works out for us. So am I a sprinter? No. Am I an attacker? No, sadly not. I am a time trialist, which
isn’t the end of the world. It’s like Rohan Dennis,
I’m just much, much slower. What is interesting though is the fact that we made Chris do the
full-frontal test as well. Sounds really dodgy, I know,
but that’s what it’s called. And he is a very different
rider type to me. So when you compare our power profiles, we are very different. Chris can out-sprint
me any day of the week with just one leg, whereas
although our functional threshold powers are remarkably similar, because I have about half
the muscle mass that he does, I can therefore climb better, and also time trial better as well. Now, you can see also that
given our FTPs are the same, if we were to base our training
purely off that figure, Chris would not be taxed anywhere nearly enough at anything
other than his FTP, whereas for me it’s not all that far off. The threshold-based
training zones are in white, whereas Sufferfest 4DP is in gray. Longer efforts, as you can
see, are closely matched. But there’s quite a significant deviation in the shorter efforts. And for Chris, you can see
that this is even more extreme. And yes, he is clearly more powerful. So to truly understand this, I think, and to grapple with
Chris’ extra sprint power and anaerobic power, we
actually need to understand the physiology behind it. So get ready. (laid back electronic music) It’s quite complex, so we’re gonna do our best to simplify things. Your genetics dictates the proportion of skeletal muscle fiber
types that you have. So you all know, I’m sure,
about fast twitch fibers that sprinters have,
and slow twitch fibers that endurance athletes have. Now, importantly, you cannot
convert one type of fiber to another through training. But it isn’t quite as simple as that, because actually, within the category of fast twitch fibers you
have two distinct types. You’ve got type 2X and type 2A. 2X are the absolute fastest, but also the most susceptible to fatigue because they rely on a completely different energy source, phosphocreatine. And those are the fibers
that really explode over five seconds to 10 seconds. So your absolute sprint power. Then type 2A are actually nearly as fast but they are much, much
more resistant to fatigue. So these are the ones that really power your anaerobic capacity, your AC power. And actually, they also
play quite a large role in dictating your maximum
aerobic power as well, MAP. Now, the reason being is that they rely on glycogen as their fuel, which is far, far more abundant than phosphocreatine, meaning that they are much,
much more resistant to fatigue. So if we go back to the
comparison of Chris and myself, I think it’s fairly safe to assume that Chris is gonna have
a far greater proportion of type 2X and type 2A fibers than I do. What I rely on is the type
one, the slow twitch fibers. Now, these have much,
much greater resistance to fatigue than the type twos. However, they are never gonna be performing particularly fast. So your type one fibers are
not gonna win you a sprint. And you can’t, unfortunately,
train them to work any faster. What you can do though,
is train them to produce more power over time, so
effectively boost your FTP. And so on that point then, I think it’s probably time
to move on to training. (laid back music) Much of the training for type 2X, so your pure fast twitch fibers, remember, is probably
best done off the bike, because to boost your max sprint power, you need to build more muscle fiber. And then to get them to work for longer, you need to supply them with more fuel, so more phosphocreatine. And coincidentally, even at
the other end of the spectrum, to improve your FTP, so to
improve your aerobic power, that actually also comes down
to fuel to a certain extent. So in order to supply your muscle fibers with more blood, with more
oxygen, you need to improve the capillarization of the muscle tissue, so literally supplying
it with more oxygen. And then also, to utilize that oxygen you want to develop the mitochondrial density within your cells, so more little power plants that use that oxygen in glycolysis. Are you still, are you still with us? Quick, can we play some
loud music or something? Show Chris’ bulging muscles. (energetic electronic music) There we go, yeah, woo-hoo, look at that. Right, that’s enough of rippling
leg muscles for one moment. We should get back to the job at hand. And unfortunately, we’ve kind of had this simpler part of things. It’s when we start talking about those one to five-minute efforts that were in the middle
of the power profile that things get really
complicated, which is annoying, because actually when you think about it, those are probably the most important durations of effort for a bike rider. I mean, the ability to follow surges when you’re on a fast-paced
group ride or the ability to ride up a short climb or
steep bits of long climbs, even accelerating away
from a traffic light, all situations where you’re putting demands on your body in
excess of FTP intensity. Now, I’ve always kind of referred to it, personally, as strength endurance, so that feeling when you’re able to make those little efforts
again and again and again. And it’s funny, you know, when I look now at my power profile, the numbers aren’t a gazillion miles away from when I was racing full time. But yet I know that were
I in a racing situation, I would very, very quickly come unstuck because I’m lacking that muscle endurance. And I know this because I see it every time I do a GCN challenge, the Three Peaks cyclocross, for example, or the Taiwan KOM challenge. But yet it’s not my endurance,
per se, that’s lacking, ’cause I also know from
stupid GCN challenges like trying to ride with Mark Beaumont, that I can actually ride a push bike at a reasonable pace for 17 hours. So instead it is that endurance
to repeated harder efforts, beyond a one-hour ride or a
two-hour ride, three, four. And I didn’t know it when
I was racing full time, unfortunately, but that
endurance is one of the crucial aspects of training your
type 2A muscle fibers. If you wanted to boost
their overall power output, you can do so through training by building more muscle fibers. But often that’s not
actually what we’re after. What we want is the
ability to keep repeating the same power output, but
again and again and again. And it’s when you start to get your head around this most fundamental
point of training, that you then start to
realize that limitation of basing your training off of FTP. Because if you are blessed
with type 2A fibers, and it really is a blessing,
as we can see, as a cyclist, then you absolutely want
to maximize your training to take advantage of
that as much as possible. You don’t want to go
too hard, which I guess is the risk if you’re
training off heart rate or just on perceived effort, because in that case, those type 2A fibers won’t be working aerobically. They’ll be working anaerobically, which is a different thing entirely. And of course there’s the
risk that you won’t be able to do the correct number of
efforts or the right number of minutes in training because
they will be too fatigued. But on the flip side, and
arguably far more dangerous from a training perspective,
is if you don’t go hard enough, because then you simply won’t be getting the training effect. – Holding back for the 20-minute
test will ruin your life. – So you can see, I
think, that even from this oversimplified version of
your very complex physiology, the importance of training at
the right intensity for you, for your genetics, and for your goals. So you can see then from
this the takeaway points. It’s important to recognize
those different energy systems, and your training needs
to touch on all of them. It also needs to be at
the correct intensity to get the desired training effect. But as an extra layer of
value, it also teaches you an awful lot about your own body and your perceived exertion. ‘Cause while we don’t want
to become a slave to power, if you’re aware of how it feels, it’s an incredibly valuable skill when you leave the pain cave and go out onto tarmac in the real world. And on a personal note from all of this, I think not recognizing why I was doing certain things from a more
scientific perspective gets chalked up as another one
of those little mini-regrets. Potentially if I had thought more about training those
type 2A muscle fibers, I’d have done more to coax
something else from them, which potentially might have helped. Who knows? Now, one last point to make as well. We touched very briefly on
strength training off the bike. And I think it’s important to say that the Sufferfest actually have modules in their training plans
away from the bike, so strength training,
also mental training, which I thought was kind
of cool, and yoga as well, which James, weirdly, has
become absolutely obsessed by. (gentle music) – [Instructor] Inhale, lengthen. Take smooth and even breaths
in and out through your nose. Empty your chest, rising and falling. Keep your gaze fixed on one point on the ground in front of you, and try to stay as still as possible. – Well, I’m sure that commitment will see him reap the benefits from that. Yes, in this specific case we have been using
Sufferfest as an example, but the points that we’ve
discussed here are true, whether you set your own training,
whether you have a coach, or whether you use a
service like the Sufferfest. I think for many of us
it’s really fundamentally important to actually understand why we’re training in a certain way, as well as giving us the confidence that the training that we’re
doing is gonna be of benefit. So the take-home points are you
need to know your strengths, you need to train at
the right intensities, so work as hard as you
need to and touch on all the various different
important points. So there we go. If you would like to see a
little bit more information about what type of rider you are, but not specifically
about your physiology, more about your mentality, we have a video on that very subject. You can get through to it just down there.

100 comments on “Advanced Cycling Training: How To Get More From Your Training – Looking Beyond FTP

  1. 🚑 I think that both Chris and Si looked liked there hearts were going to explode 💥 You pick on Lasty for his gurning… Think you guys give him a run for his money! GCN does science and no Emma 😭 A very interesting video and I think that it just shows that training does have to tailored to your strengths and brings up the 2 questions. 1 identifying your strengths and muscle types. 2 then knowing what sort of efforts you need to do to improve yourself. Just shows that you need to not be scared of doing different things such as weight training or even swimming 🏊🏻 to help break things up. Looking forward to more on this subject!

  2. Really enjoyed that. It’d be good to see a little more of The Sufferfest training app. Full Frontal is a properly brutal test but so worth it. When I first used it 11 months ago it identified weakness as MAP/VO2, which was probably holding my threshold down. Focus on that has helped lift both. The yoga has also be invaluable over the last year.

  3. The Sufferfest is really really good. Once you have taken to dreadful Full Frontal test it not only shows your strengths and weaknesses, it also suggests workouts to to. And it includes 12 week workout plans to focus on you weakness. With the addition of strength training, yoga and mental toughness it really is a great package to improve fitness over the winter so those early spring rides outdoors are not so painful. I use Sufferfest for all my structured training and Zwift or outdoor riding (weather permitting) for a few long slow miles occasionally..

  4. Why did GCN do a big expose/advert on Oakley yet don't ride them ? – also why is the lighting in your videos soo bad ? #iwontholdmybreathforananswer

  5. The issue is easy reolsved:
    1) (I did not watch the entire video, but comments suggest the polarized training topics) Do ANY polarized training protocols. Most will be not ideal for you, but all will add you "gain".
    2) Good luck with wasting of time and efforts to find the ideal polarized training protocol in order to get 0.15% of extra "gain".
    3) (Bonus from me) Just to multi-dimentional polarization: not just by power output, but in the planes of cadence and torque. The last two might not be for 80/20 approach, but that it's up to you to experiment (and still not find the "ideal protocol").

  6. #torqueback GCN is losing any independence or offering cyclist genuine information and is becoming an advertisement platform. Hunter Allen and Andy Coggan I am sure would have something different to say about 4dp, considering there platforms are used pretty much by every pro team and they pretty much wrote the book on training with power there word on this might be worth listening to.

  7. Haha ! The dreaded test of death ! Where 1 out of 2 participant dies of cardiac arrest midthrough 😀 Glad you're still alive mates! I'd like to see Dan take the test though.

  8. Hi GCN I really enjoy the indoor training sessions. However, are you guys going to do new ones that would included all of this stuff. Seeing the the information has since grown and evolved for what the original indoor training sessions were. Training sessions hear toward each of the specific things that were spoken about in this video.

  9. Global Cycling Network: please do a test with GTN and GMBN where you investigate cycling performance – running performance relations. So, basically: please go for a 5k time trial for all you cyclist there, I, and lots of us would LOVE to see that…….. 😉

  10. I’ll stick with TrainerRoad. Their testing is much easier to slot into a training block and I have found the FTP estimate I receive from the test to be extremely accurate. Sweet spot workouts are really hard and just do-able, And VO2 max efforts ad recoveries are just right. The plans are very well thought out and their podcast is a great resource for training and racing advice. I find that if there is a specific skill I want to target for a race, I can always find a workout in their library to match my needs.

  11. Around 8 min mark: Theres a method inside the bodybuilding and strength community called "nucleus overload training" where you do some really light exercises for a lot of repetitions every day for one or two months for a specific muscle(group). Then you will acquire more nucleus inside your muscle and therefore can lift heavier weights.
    This is not proven 100% but we know that if you were really strong once and you stopped training you can easily gain back the muscle size and the strength because of the nuclei that remained inside your muscle tissue. The living example is Kevin Levrone.
    So, after all, doing really high rep squats with light weights could help you become a better sprinter if someone wants to specialize in that field.

  12. I regularly use both, The sufferfest and zwift and have experienced far greater gains with the sufferfest. Although I enjoy zwift it doesn't beast you in the same way the sufferfest does, the expression "no where to hide" comes to mind. I would thoroughly recommend it to anyone who wants, or is willing to give it a go. I would also love to see one of the GCN presenters giving the knights challenge a go on sufferfest!

  13. I, too, did happen to notice that the GCN presenters were suffering terribly on their indoor bicycles, as I munched popcorn and sipped coffee.

  14. Sufferfest is not only a great collection of entertaining but extremely challenging workouts based upon 4 power metrics (rather than just FTP) and training plans, it's also a great community of athletes of varying abilities who offer each other non-judgemental support and encouragement with their training. They also have the legendary annual Tour of Sufferlandria. Take part in this, and you too can say that you have ridden 'The Tour'.

  15. Ok, I think I got it… Though there is one thing I can't get my head around: did Si really glue a patch of hair on his chest to rival Chris' hunkiness?

  16. I have tried Several of the trainer apps..Sufferfest is in my view the clear winner for one very important reason..If you find it hard sometimes to motivate yourself just start a video and within a couple of minutes you are fully engaged.The upbeat music and the video race footage and online community are lots of fun..And Grunter Von Agony well enough said..

  17. #askgcn So is it right that someone (me definitely EXcluded) could have a FTP as high as his maximum power output but he simply can't get a greater sprint because he has more Slowtwitch muscles and you can't train them to produce more power??? 😂🤷‍♂️

  18. ok getting from this … are you gonna make new videos of indoor training… to work diferent type of muscle fibres… or what!?

  19. What i've always wanted to know is…

    … do you then pit your strengths against your enemy's weakness or do you work on your weaknesses so you can utilize your strength? -U10

  20. went from no cycling 2 years ago to completing IRONMAN UK using The Sufferfest. It has developed so much in that time. Not just cycling plans now full blown IM plans and have just recently brought out Yoga and strength training plans – I wouldnt use anything else now

  21. I'm a huge fan of sufferfest – I like the workouts – an hour and done. I like the music. i like the story lines. Actual cyclists. racing. no cartoons. So glad to see it get the coverage it deserves.

    and you're right. the 4dp test IS dreadful 😉

  22. Kudos to Si, Chris, and the rest of the folks at GCN for making this video. It's probably the best training related one I have seen. I often tell friends I ride with how important it is to know where you are strong and where you are weak as a rider. Unless you have a scientific understanding of it, you're really just guessing. Once you have a firm grasp, then you'll soon learn how and when to use your strengths to your advantage. I've got a fairly good 5 minute power to weight ratio, and like Si, a terrible sprint. So whether I'm chasing Strava segments, or looking what sections in a Gran Fondo I can crush to make up time, I can have a game plan! I've used lots of training apps…The Sufferfest is the real deal!

  23. Good suffer faces, welcome to the Sufferfest! You can never leave. Hope to see you GCN boys on SufDay and the Tour of Sufferlandrian!

  24. Dylan at The Sufferfest here. Kudos to the boys at GCN for exposing themselves to Full Frontal. The point that doesn't come through clearly (and the real benefit of 4DP) is this: It's not the test that's important, but what The Sufferfest does with the results. Once you get your 4DP profile the app maps all of the power targets in your workouts to the relevant metric. Sprint targets are based on 5-second power (not a % of FTP), MAP efforts are based on 5-minute power, and efforts that target Anaerobic Capacity are based on 1-minute power. The result is that you are always working at the exact intensity necessary to trigger the desired fitness gains. You and another cyclist can have the exact same FTP, but if your other metrics are different the workout profile for the same Sufferfest workout will look very different. This is especially true for workouts characterized by shorter, higher-intensity efforts. For more info check out: https://thesufferfest.com/pages/learn-more-4dp

  25. Supercool video. Love the Sufferfest and the science behind it. Been using the 4DP profile since it came out on the app. Reaping benefits eversince.

  26. I've made huge gains using the Sufferfest app. It makes indoor training enjoyable, allows me to make the best possible use of my time and has evolved over the past few years into a complete training solution. It knocks spots off Zwift for effectiveness and involvement.

  27. I’ve been doing the Sufferfest videos since the beginning as a video podcast. The science and technical components have been improving over the years, but the most important aspect to me is that the videos themselves are engaging. I haven’t found anything else to keep motivated and actually complete a quality workout, and it is actually entertaining at he same time.

  28. so… if I'm not a good sprinter and my muscles do fatigue rather quickly… what type of muscles do I have then?😜

  29. What is happening at GCN? In the UK the majority of people being able to afford the nice bikes are MAMILS, then why all the latest vids about Lightweight parts, Upgrades, Twitch fibres etc. Then you appear to focus your videos on younger, faster riders. Matt please come back AND what have you done with Dan, he used an ebike for climbing and now we hardly see him riding In the vids. Please please stop fixating on one small element of your audience. I enjoy watching GCN but like my club they too have become preoccupied with racing, I enjoy my sport as leisure time and a hobby whilst I recover from back surgery. I will never enter the TDF SO I beg you stop thinking that the rest of the world does.

  30. Was really enjoying this video and finding it really interesting until Si said “phospho-creatinine” and my head started to spin!

  31. Would it be correct then, to say that if Chris weighed the same as Si and they had a time trial face off, Si would win hands down?

  32. Great to see GCN talking about The Sufferfest. I've been using it for about five years now and it's such a great way to make indoor training more fun and more effective. I loved watching the GCN guys suffering doing the 'Full Frontal' test and knowing just what they were feeling! The personally tailored 4DP workouts mean that each workout is as difficult for you as it is for anyone! I also love the yoga and mental training elements and am looking forward to trying the strength training. What GCN didn't mention is the amazing online community of 'Sufferlandrians' which is like having a small army of international coaches and motivators at your fingertips!

  33. Great Vid, nice to see you cover some of the other options in terms of indoor training. I for one preferred the Sufferfest over Zwift, never really saw the attraction. But the 4DP power thing for me is one bonus, although I was with them before the app with the standard vids. And the science of muscle is very interesting.

  34. Excellent video – I started training with Sufferfest early this year and Full Frontal is pure torture. Whilst a little disappointed with my numbers it gave be a base to work from. I set out on a 10 week training plan – no guess work following the plan, hit the numbers and see the results. Training apps are always a personal choice, but Sufferfest works for me and the FB group are always there for support and advice

  35. Great vid chaps and pain face Si :-). Great timing, just about to go through the fitness test. Out of interest what resistance setting did you set? It's a bit confusing from the advice I can find online?

  36. I really like the Sufferfest, i've been getting measurable improvement from it. The name and a few things they say in the videos (like that sandbagging your fitness test will ruin your life) are a bit over the top but it's mostly tongue in cheek.

  37. The Sufferfest is the best place to be, full stop….or is that Full Frontal!!! They not only have a wide range of workouts to follow, with video accompaniment they also have a yoga workout, mental toughness programme and now a strength training programme. So, if you want a full package in one place come and try it…there is a 7 day free trial period www.thesufferfest.com

  38. I ♥ Sufferfest. One of best out there and amazing community of sufferlandrians to chat to, share info etc. It's the way to train,!! #suffer

  39. I agree, Si, it is interesting, with all the new training and measuring tech, to wonder, hmm, how would I have done if I had this back in the day. I grew up riding bikes and then racing bikes for fun, and aside from a few crashes, it was all good fun and good memories, especially those handful of wins. But training and nutrition and all of that was part of a code which I never cracked–or, to be honest, even knew existed. Like with food, for me it was Snickers and a Coke and go for broke, what else could there be? And so now, it is fun and entertaining and helpful to see you crack the code for us, all the codes on this and that and the other. And it does seem that one would become a stronger racer with this Sufferfest training system. Maybe I'll get it so when I line up, some fellow masters will shake in their shoes.

  40. I can't remember if it was GCN or another cycling channel (I think Cycling Weekly) but there was a video about the UCI testing cyclists on the 4 aspects of power ( 5 secs sprint, 1 min effort and the 5 & 20 min efforts) to see whether they could cut it as a professional. It was a great video showcasing the graphs and identifying the type of cyclist the participants were and it was nice to see that it wasn't all about FTP. Great job GCN.

  41. Absolutely love the sufferfest!!! Well done boys for exposing yourself to the horror that is the full frontal test! 😀

  42. Another thing that is not really covered in this piece is integrated nature of the platform. Each part of the Sufferfest works together via the plans that you import into FinalSurge or Training Peaks.

    The mental toughness modules help you to set, maintain and smash your goals, the yoga help you to both recover from long stints in the torture chamber, strengthen your core and improve your balance (something that most cyclist don’t bother with) and the cycling plans just work. I’ll start the strength training this week, so I can’t comment on it yet.

    Each time you complete a training plan and hit the dreaded Full Frontal test again, your rider type can change in-line with you as you develop as a rider.  I’ve been using the platform for the past 18 months and have completed beginner, intermediate and now advanced training plans.  What is super cool about 4DP and the associated weakness targeting training plans is I’ve gone from a Pursuiter with a V02 (MAP) weakness to a Rouleur with a repeated efforts (AC) weakness. All 4 metric have increased significantly too!

    Fantastic platform, training plans, community and I just love to hate the team behind the whole thing.

  43. Cool vid guys. I've found that 3 or 4 beers daily after a ride doesn't increase my power or FTP, but they do go well with the latest GCN vids.

  44. Great video. I really like the Sufferfest system. The videos are motivating, great training plans focused on my needs. They have made a big difference to my fitness.

  45. Don't worry james, it's quite ok to be addicted to the sufferfest, first it was the adrenaline fueled fantasy world, living the dream as a pro. But now I too find myself waking up lying on the floor in the disabled toilet at work with sore stomach muscles after a secret yoga fix in the office.

  46. I've been using Sufferfest for 3 years. The 4DP test has been a huge benefit in that all of the workouts are personalized to my specific profile. So sprints are based off my 5s test values and so on. In addition the training plans are designed by World Class couches who drain high level world class athletes. In addition, when you add the other areas of the APP suchas the Mental Training Program, Yoga plans, and now Strength Training program I feel that this app is the vest value on the market.

  47. This is great, but I'd love to see more indoor workout vids from GCN! I did a ton of those last winter. Need some new ones!! The last actual training session vid was with Matt in MARCH!!

  48. With the rider type profile and the Full Frontal test, your training sessions are tailor-made for you. With Yoga, mental and strentgh vids,this app becomes your one stop shop. The sufferfest videos tend to give you those "Voeckler" faces. Great job guys!!

  49. I have used the Sufferfest for a number of years and think the video here is a very good explanation of the goals of the test. The previous Sufferfest test, Rubber Glove, was hard but only gave an FTP number. The 4DP idea is useful in that Full Frontal gives you a result that then lets you source the correct training plan to make up for your weaknesses. But Full Frontal is so hard that there is a suggested training series to do before taking the test. I was so glad to see Chris and Si suffer at least as much as I did!

  50. Great to see Sufferfest getting some more coverage. IMO it kicks zwift's ass in terms of training, and entertainment… Some good info too Si, thanks all round

  51. As noted here when doing the test (Full Frontal workout) in the Sufferfest you do not need a power meter, only a speed and cadence sensor, but a power meter is better. The Sufferfest app does all the work for you. Once you have the numbers all you do is pick your training plan and The Sufferfest does all the training workouts for you. So easy and it will give you gains. The Sufferfest is a complete training program with Cycling, a few running videos, Yoga training, strength training, and a mental training program. People should give The Sufferfest a try…..it makes pain cave training ummm…..fun? If you are serious and time crunched you can't do better than the Sufferfest.

  52. Other training programs, e.g. Training Peaks, FasCat talk about strengths in sprinting, endurance, VO2 Max, etc., but Sufferfest has refined those capacities into its 4DP categories. It then offers training plans tailored to maximize strengths and improve weaknesses and they work! Combined with its plans for Mental Training, Yoga and now Strength Training, The Sufferfest offers the most complete and cost-effective training programs around.

  53. Love this video! I've been watching GCN for years. It is nice to see some videos that really target serious training. Thanks guys. Can you do more like this one? I've been riding the Sufferfest for 3 years(even did a knighthood). It's a great training platform.

  54. Being a Sufferfest newbie but cycling for almost 15 years, i've finally found the complete all-in-one training program (cycling, strength, yoga, mental approach) i've been looking for all these years. After the free 7-day period, another week doing some of their prep workouts and finally doing the blasted 4DP test, I was convinced this was the system for me. I had read the excellent Training and Racing with a Power Meter book where I first saw the complete way to test a rider's power profile but I felt too lazy taking all those individual tests (sprint, anaerobic, V02 max, ftp) separately but Sufferfest put it all together for me without having to do lots of my own calculations and figuring out my own training plan. Once you get your power profile, the app beautifully sets up all training…and will automatically change with each test you take…as a systems engineer, I loved this simplicity through good use of technology making the user experience easier. I was convinced and also the annual subscription price is so cheap IMHO…it's almost like having your own coach. Kudos to the Sufferfest team!

  55. I'm liking the relaxed, less formal couch-setting for this kind of video. Could listen to Si all day. Could have done without the bare, hair-less chests though…

  56. I'm another Sufferfest enthusiast who rates it very highly. In addition to the testing and tailored training the jokes and storylines make me groan out loud they're so bad/good. I do have one teeny little grumble however. They refer fairly frequently to a mythical DS called Grunter von Agony which is a nice joke, but then spoil it by referring to him as GvA. This is an insult as the great Greg van Avermaet is THE GvA so I wish they'd stop it!

  57. The best GCN video I've seen so far (out of dozens and dozens)! Cheers!

    Sufferfest: team up with Zwift somehow! Licence them to use your 4DP with your training plans/algorithms or whatever, cooperate before they get there on their own. Right now Zwift doesn't seem to be focused on improving cycling experience too much but eventually they'll get there. I haven't used Sufferfest but it seems to me that when Zwift adds proper sturctured workouts to the likes of Sufferfest it's gong to be really hard to survive for the competitors that don't have virtual racing and the other stuff that Zwift has. Or even better, add virtual racing and free ride routes to sufferfest :). Although the scope of that task is probably a bit too much to handle…

  58. late comment but at 7:54 Sy makes a biochemical blunder and says mitochondria use oxygen in glycolysis. This is incorrect.

    Glycolysis doesn't require oxygen and occurs in the cytoplasm if the cell (outside mitochondria).

    Oxygen's crucial role in energy metabolism is to act as the final acceptor of electrons from the mitochondria's electron transport chain.

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