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’
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!
REDUCED INTENSITY WORKOUTS
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.
REST DAYS & RECOVERY
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.
FUELING, HYDRATION & SLEEP
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!
RIDING INDOORS DURING BAD WEATHER
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!