THE SUFFER BUFFET

Out of nowhere, I thought of this: The Suffer Buffet. I guess I was thinking about a buffet, and workouts that I could do, and for some reason my mind thought ‘Yes, you could create a buffet where you pick a warm-up, workout, side-dish and cool-down from a selection!’ 😀

Terminology used: 

  • Golden workout (written in gold-coloured text) – A workout that I consider to be very hard, and harder than other workouts here (but these are still hard!). Do these when you are feeling very good, for a special treat 🙂
  • SLOW weighted squats – Squat a chosen weight slowly. Descend slowly, and ascend slowly. 
  • FAST weighted squats – Squat a chosen weight quickly. Descend slowly, and then ascend quickly. 
  • Cross-overs – Lying with your bum on the floor, raise both straight legs slightly above the ground. Raise your upper body slightly above the ground so your bum is only touching the ground. Then take your left hand and touch the floor on your right-hand-side. Do the same with your right hand, but for your left-hand-side.
  • Knee-chest reps – Lying with your bum on the floor, raise both straight legs slightly above the ground. Raise your upper body slightly above the ground so your bum is only touching the ground. Then bend your legs as if you were sitting down on a chair, and at the same time pull your chest upwards using your core. Your knees should end up close to your chest. 
  • ALL-OUT PLANK – Plank for as long as you can! 
  • FTP – Functional Threshold Power – The power you can sustain for 1 hour. 

 

Enjoy 🙂

 

Please, feel free to join the suffer buffet – Pick anything you want – Feel free to pick more than one in a session. It’s entirely up to you. Remember, you know just how much work is required to be the best in the world.

REMEMBER: If you kinda want it, then you’ll kinda get the results you want.

The Menu

The Starters 

Warm-ups – Get yourself ready for that main course!

·      10 minutes of real easy riding, then 1 x 5 minute 300w progressive (200, 225, 250, 275, 300), then 5 minutes of easy-medium riding @ high cadence, then 2 x 5 second sprints (within 5 minutes of easy riding), then 5 minutes of easy riding. Total time: 30 minutes.

or

·      10 minutes steady riding, then 2 x 5 second sprints (within 5 minutes of easy riding), then 1 minute @ 6.0w/kg, followed by 5 minutes of easy riding. Total time: 21 minutes.

Not many starters, to be honest. We really care about the main meal, where the pain is really dished out.

The Main Courses

YOU WILL SUFFER AND DIE IN A WORLD OF FLAMES – GIVE IT EVERYTHING!

·      2 x 10 mins @ 4.5-5.0w/kg (as much rest between intervals as you would like)

or

·      1 minute @ 5.0 w/kg immediately followed by 1 minute @ 6.0w/kg – Repeat till death x2 (as much rest between intervals as you would like)

or

·      2 x 5 minute 350w (5.7w/kg) progressives (Minute 1 @ 300w, minute 2 @ 310w, minute 3 @ 320w,  minute 4 @ 330w, minute 5 @ 350w) with a 1 x 1 minute 400w (6.5w/kg) progressive (Must do all 3 in a session – as much rest between intervals as you would like)

or

·      2 x 20 minutes @ FTP – A golden workout! Chapeau to you if you choose this! It’s very tasty (as much rest between intervals as you would like)

or

·      Zwift Race  – Also a golden workout! Race your heart out. Batter yourself out there. It’s going to make you stronger. 

Well done for dining with the best – You are, for real, getting stronger.

The Side Dishes

These are additional to you feast – These are marginal gains that will help you on your journey to success. 

  • 1 x 3 minute plank + 50 knee-chest reps + 50 cross-overs + 3 x 10 SLOW weighted squats (weight of your choice) + 20 press-ups

or

  • 2 x 2 minute plank + 50 knee-chest reps + 50 cross-overs + 2 x 10 FAST weighted squats (weight of your choice) + 20 press-ups

         or

  • 20 knee-chest reps + 20 cross-overs + 3 x 10 SLOW weighted squats (weight of your choice) + 10 press-ups

or

  • 5 x 10 SLOW weighted squats (weight of your choice) + 50 cross-overs + 50 knee-chest reps – A golden workout!

or

  • 1 x ALL-OUT PLANK + 10 SLOW weighted squats (weight of your choice) – A golden workout!

Well done for dining with the best – You are, for real, getting stronger.

The desserts – Nothing sweeter than a completed workout – You get stronger in your RECOVERY, so recover properly!

  • 5 minutes super easy riding @ 90+rpm, then 5 minutes super easy riding @ 80+rpm – Follow with a recovery drink, meal and stretch!

or

  • 5 minutes super easy riding @ 80+rpm, then 1 minute @ 100rpm, 1 minute @ 90rpm, 1 minute @ 80rpm and then end the ride – Follow with a recovery drink, meal and stretch!

ice-cream-sundae

🙂

Well done for dining with the best – You are, for real, getting stronger.

The suffer buffet is designed to really push yourself to your very limit. These workouts are not for the faint-hearted, and require your full determination, effort, commitment and perseverance. By pushing the boundaries, you increase your capability and will become stronger in the process. Well done!

 

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