Training Plan FAQs & Notes


Reviewed the plan and have a few questions? Here are the answers to five of the common questions that come across The Minion’s desk.

The majority rule

I missed a workout. Now what?

Rearranging days of the week

Reduced intensity workouts

Rest Days & Recovery

Fuelling, hydration & sleep

Riding indoors during bad weather

Can I repeat/combine plans?



Despite your best intentions, there will come the day when ‘life’ gets in the way and you miss a workout or two. Now, in an ideal world you would be able to hit each and every workout, while getting eight hours of sleep every night and eating all your fruits and vegetables. The “Majority Rule” means that if you can get in two thirds of all the workouts in a given week, you’re on track and making improvements to overall fitness. Missing a few workouts here and there should not be a cause of extra stress in your life, simply accept it and crush your next one!



While consistency is one of the biggest factors in improved fitness, missing single sessions over a 3 month period is not the end of the world.  It certainly does not mean you will be instantly slower or lose out on all the hard work you have already done.

Our go-to rule is this:  If you miss a workout, accept it, and move on. Do not try and “add” that missed session to the next day or weeks training.

Life is going to happen, and at some point, everyone misses a workout.  Most of the time “Life Happening” is a nice way of saying a nice big serving of stress just entered your life (hopefully not for too long!).  

The whole idea of training is to put stress on your body so it can adapt and be better prepared the next time that same stress rolls around.  Your body can only handle so much Stress at any one time, and your body doesn’t exactly put that stress into separate categories.  Training Stress and Life stress all mix together.

That is why the best course of action is always to move forward and not to dwell on a single missed session.  More often than not you are doing more harm than good by trying to cram extra work during a time you are already extra stressed.



While most people working a Monday-Friday 9-5 job will find the plans well balanced, for those with less standard work schedules, or those who find ride time limited over the weekend due to kids or other commitments might struggle to make these plans work.  

The plans are set up with Monday being the most common rest day. This is to accommodate the extra riding time most folks have over the weekend.  Since two high volume back to back days will be the most fatiguing load of a plan, that rest day right after makes sense.  If you are someone who has a different pair of back to back days when you can do your big rides (say Tuesday and Wednesday for example) then you want to shift the plan forward so that your standard “rest day” becomes the day after (in our example, that would put it on a thursday).  

If you do not have back to back days where you can get bigger rides in, then your best best is to move the normal Saturday/Sunday sessions into those two days you can ride more.  That will require moving the other days of the week around.  When doing that, make sure that you rarely have more than 3 days of hard or high volume riding in a row.  Generally speaking it is better to do the higher intensity sessions at the start of that 3 day block, and have it end on either the high volume or on a more sustained efforts type of day.

Unfortunately no premade plan will fit everyone's schedule perfectly.  If you aren’t confident in your ability to move things around as suggested, or you have other obligations that you know you will be trying to work around during the course of the plan you can purchase one of our SUFCoaching Customised Training Plans. 12-week plans are $139 for a cycling plan and $179 for a multisport plan and come with a money-back guarantee.


Get Your Customised Plan



You’ll notice that several workouts are prescribed at 80 or 90% (you can adjust the intensity in the app before starting the videos). On their own, workouts like Hell Hath No Fury are fantastic, but as part of an intense training plan they can be a little much. The goal is to work you hard, but not so hard that you fail to complete workouts. Don’t worry about turning the intensity down - you will get almost the exact same training benefit from these sessions at 90% as you would at 100%. The difference, however, is that you will recover more quickly and be able to hit another hard session sooner.

You can configure the intensity of your rides before you start your workout in the ‘Ride Check’ screen.



You might think that a Sufferlandrian training plan wouldn’t have any of these. After all, what does resting have to do with Suffering? A LOT, ACTUALLY, and recovery is, in the eyes of a Sufferlandrian, a necessary evil. Suffering - especially at the intensity that this plan asks of you - makes you tired, and if you’re too tired, you can’t suffer enough. Improvement requires rest after hard sessions so your body can make repairs and build itself back up stronger. When you’re well rested, you can then go harder and suffer fully again.



These three things will do more to make or break any workout than you might think. Sleep is your number one recovery tool and over the next 10 weeks should be considered your best friend. If you get into a rut of less than five hours of sleep a night do not be surprised when your workouts start to suffer. If you are feeling extra tired it will be better for you to swap a workout for an extra hour of sleep in the morning (or evening). When dealing with high intensity workouts carbohydrates and fluid intake are your two other best friends. A good rule of thumb is 750mL (24oz) of fluid and 30g of carbohydrates per hour of exercise. Of course everyone one is different so it will be up to you to nd out what works best for you!



Is Mt. Sufferlandria erupting again and you’re stuck inside? No worries! You can do all the recommended rides in your bike torture chamber, even when they aren’t Sufferfest workouts!




The new plans are specifically designed so that upon completing one plan, you can start another plan the week after.  That can be the same level plan, or it can be the next level up in difficulty.

Since the new plans take your primary weakness into account it is necessary to complete Full Frontal before starting a plan.  For stacking plans back to back, each plan ends with Full Frontal.  If you are looking at starting one of the new plans we have you covered too.  For best results check out of 1 Week Full Frontal Prep Plan.  Once you know your rider weakness you can jump right into the right plan for you.

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