This is my first post in the forum. Let me first say that I love the structure and content of The Sufferfest. I am now in my fourth week of the intermediate, all-purpose road plan. I am also doing yoga and strength training. I am hit and miss on the mental training.
Before starting The Sufferfest, I rode 5-6 hours a week outdoors this summer and the training was relatively unstructured. I am a recreational rider who would like to compete in shorter road TTs and 3-4K IPs at the local track next year.
It appears that average 4DP gains seen at the end of initial training sessions fall in the 12-14% range. I would be happy to see this level of improvement when this session ends in January. At that time, I plan to do another session based on an updated 4DP. Additionally, I will likely opt for customized coaching for the spring plan. I am open to bumping up to an advanced plan also, if that makes sense based on my ability.
Knowing that there is a point of diminishing returns when it comes to training, I am interested to know the potential range of 4DP improvement (rough/rough) for the second session compared to the first. I am especially interested in potential improvements for those who go from intermediate to advanced training plans.