I started sufferfest recently while they had their free trial on, and really enjoyed the workouts, I just entered my FTP and the workouts were based on that.
Yesterday I decided to do a 4DP test, the results of which are attached. As you can see I’m a terrible sprinter (I did mess up the sprint but still I’m no good), however have a ‘good’ MAP and FTP. Sufferfest recommended a few workouts to focus on to work on my weaknesses, which I was planning on. However chatting to some friends, they said that there was no point in working on my top end sprinting and 1 minute power, as it is not applicable to my sports (middle and long course triathlon).
I was wondering what you guys thought? Should I try and improve the top end or continue to improve on FTP/VO2 max stuff.
I’m a long term Sufferfest user. I use the Yoga every day. To your question. Any of the three sports is a skill. The better you are at the each skill the better you will be an overall athlete. I’m going to use swimming as my example. I was swimming quite a bit from December until March. 4 and sometimes 5 days a week. Early on it was with the Master’s group at noon. It’s 100% free style with varying intervals and varying rest. I got more comfortable through the period where I could lead the 1:30 lane but I wasn’t near where I had been. I went deep into my history. When I was leading the 1:25 lane I was swimming 4 days with 1 day all IM Work. That coach we used loved developing all swimming skills. In February of this year I started swimming one IM workout a week. At first my fly was terrible barely making it 25 yards. By the end of February I was swimming 200 IM no problem and guess what, I was comfortably in the 1:25 lane. I still suck at the Fly but there is no doubt that skill along with back and breast have helped me become a better swimmer.
I think developing your top end in cycling is a very useful skill for all of your cycling. I also think it’s really fun. There are no races in the near future it’s as good as time as any to learn something new.
It’s not going to help your tri racing and since there is no tri racing happening before late July/early August probably, why not have some fun at and do some workouts that focus on sprinting & 1 min power?
If/as we get things under control more and dates become firmer for racing then you can worry about other things and worry much, much less (if at all) about your sprint or 1 min power
Yeah that all makes sense, would definitely be an opportunity to work on things that are usually neglected.
Any ideas what my 1min power should be based on my FTP/MAP? Like how far off am I? Or are some things likely not going to get much batter based on my physiology and I should just accept I will never have as much top end power.
Ha yeah, it’s brutal isn’t it!
I think the sufferfest workouts have been great, really well thought out and somehow manage to just about get you through them.
Sufferfest recommended a few workouts to focus on to work on my weaknesses, which I was planning on. However chatting to some friends, they said that there was no point in working on my top end sprinting and 1 minute power, as it is not applicable to my sports (middle and long course triathlon). I was wondering what you guys thought? Should I try and improve the top end or continue to improve on FTP/VO2 max stuff.
Hi. David from SUF here. It’s a common training myth that triathletes don’t have to do top end work and when some people (and some training platforms like one mentioned below) tell you not to bother, it’s easy to get confused. However, it’s absolutely essential to your improvement as a multi-sport athlete to work on not just FTP and MAP, but your Anaerobic Capacity and Neuromuscular capabilities - not only to improve your power at those levels, but also to improve your efficiency at lower intensities. Here’s an article by our Sports Science Team that explains why: https://thesufferfest.com/blogs/training-resources/why-focusing-on-ftp-is-making-you-a-slower-triathlete
It’s worth pointing out that our head of Sports Science, Neal Henderson, is a former pro triathlete himself and has coached athletes like Flora Duffy (to multiple world championships) and Cam Dye and is the current coach of Taylor Knibb (just to name a few). Our coaching team also includes Suzie Snyder, the US XTERRA legend. Neal has prescribed top-end work as a part of all of their training – and they all have turned out pretty well – and that’s why we measure that ability in SUF and then give you work to do in those areas in our training plans.
Thanks for that comprehensive reply.
I’ve been working on my anaerobic and NMC over the last few weeks as well. It’s actually been really fun and has added a new dimension into my training.
Really enjoy the sufferfest workouts, thanks for your hard work.
According to trainer road developing sprinting speed-power on the bike is not going to help the average triathlete become faster in triathlons
If your goal is to become a better all around bike rider/racer then being able to sprint would come in handy IMO
I’ve done Trainer Road’s Oly Tri High Volume Base and Build plans (6 weeks each). About 2 of every 4 weekly rides were VO2max and Anaerobic focused.
Where do they say developing sprint power isn’t needed? Their plans certainly don’t reflect this.
