FEATURED RACE the Long Scream – Instructor Notes 02

THE LONG SCREAM

FEATURED RACE The Long Scream – Instructor Notes 02

LENGTH FEATURED RACE 35 minutes UCI Road World Championship Time Trial TYPE Time Trial FEATURED RIDERS Jack Bobridge, Taylor Phinney, WHAT IT’S ABOUT Bradley Wiggins, Fabian Cancellara and Tony Martin Time trialling with the best in the world STRUCTURE 35:00 Time Trial, featuring 5 lessons with the world’s best cyclists

10 — Flat out sprint. Something you could only hold for EFFORT SCALE 5-15 seconds.

All Sufferfest videos work 09 — Nearly a sprint, but could be held for 15 seconds off ‘perceived effort’. to 1 minute. 08 — Very uncomfortable, with very high heart rate We use a scale from 1 to and breathing. Speaking isn’t possible, but effort 10, where 1 is lying on can be maintained for 3 to 8 minutes. 07 — A ‘base’ effort, this is just slightly below what’s the couch and 10 is a flat called a rider’s ‘threshold.’ Threshold is a strong, out sprint. This table has uncomfortable effort where speaking isn’t pleasant but where the effort could be held more detail on each effort for up to an hour – certainly no more. level so you can describe 06 — A steady effort that requires some concentration, effectively to your class: but where speaking is easy(ish). 05 — Moderate effort that requires little concentration.

04 — Extremely easy range with little to no effort on TO 02 the pedals.

01 — Couch, beer, pizza.

MAIN STORY POINTS TO NOTE Ahhhh the Time Trial…the ‘race of truth’. The ability to You’ll be above threshold for most of this workout, increasing push yourself beyond what you thought possible – both the intensity as you progress through the 5 lessons. It’s really mentally and physically… important that riders remain focused and sustain the intensity right to the end of each effort - this workout is as much mental In today’s ride, you’re going to learn all about the Art as it is physical. of Suffering. And who better to teach you than 5 of The TT course features lots of twists and turns, so you’ll be the best time trialists in history? Over a 30 minute TT required to do a lot of cornering throughout the workout. As effort, you’ll be given a series of lessons to assist in you approach each corner, back off the intensity slightly (slow making you a Master of this discipline. the legs), and then accelerate quickly to return to your TT pace - every second counts in these races! The thing about these world class riders is that they just make it look so effortless. But what you’ll learn today is The Long Scream can be used as an extra shot of suffering that inside every time trialist, there is a loud, agonizing, at the end of another workout, or you can use it on its own; relentless scream of despair and hope. It’s the ability to just be aware that there is no real warm-up or cool-down, so rise above that internal scream through sheer strength, you’ll need to spend at least 10-15 minutes warming up before courage, determination and the ability to suffer that will starting the session. set you aside from those non-Sufferlandrians.

Start 0 2m 8s 3 You’re about to be treated to 5 ‘lessons’ You’ll just have a few minutes to get from the best time trialists in the world. comfortable and roll the legs over before you Combine these 5 elements, and you’ll commence your 30 minute Time Trial (TT). become a MASTER of the Time Trial!

Prepare 0:02:08 1m 7s 5 The riders are warming up on the rollers in Start turning the legs over in a reasonably preparation for the suffering ahead. comfortable gear, at around 90 RPM. We want to get the blood pumping in the legs so you're 100% primed for the hard work that lies ahead.

Stop 0:03:15 15s 3 That's Australia's Jack Bobridge on Slow the legs right down - right to a stop - and Pedalling the start ramp at the UCI Road World dial up the resistance to your Time Trial gear. Championships. Listen for the 5 beep countdown leading in to the starting siren…

Lesson 1 0:03:30 45s 7 Lesson 1: Jack Bobridge, Lesson 1: Time Trial position Australia Over the next few minutes, you should be riding The first lesson requires you to get used at a solid tempo effort; stay low and settle in to to the Time Trial position. Get into a low the pace. You can either maintain a consistent Corner 0:04:15 7s 6.5 and aerodynamic position with a flat back RPE of 7/10 while you adjust to your low TT and relaxed arms. Head should be low position, or take the chance to ease off for a but looking forward at the screen. Model couple of seconds as Bobridge navigates the your form on Bobridge – he makes it look corners. Accelerate 0:04:22 48s 7 so easy!

Corner 0:05:10 10s 6.5

Accelerate 0:05:20 1m 21s 7

Lesson 2 0:06:41 2m 37s 7.25 Lesson 2: Taylor Phinney, USA Lesson 2: High cadence

Phinney is one of the race favourites, so Slight increase in intensity here. This is all about you’ll need to work hard to stay with him - cadence - don’t worry about numbers, just focus watch how smooth he is! on matching Phinney’s leg speed. Settle into the rhythm and focus on maintaining a high cadence with a relaxed aerodynamic position.

Lesson 3 0:09:18 42s 7.5 Lesson 3: Bradley Wiggins, UK Lesson 3: Still body

You’re now riding with Sir Bradley Slightly higher resistance again - we’re now Wiggins, Tour de France champion and well into the uncomfortable zone, at 7.5/10. an Olympic gold medalist. Wiggins is the Over the next several minutes, we’re going to Corner 0:10:00 6s 7 ultimate example of remaining perfectly focus on keeping the body perfectly still while still on the bike - watch how he maintains maintaining a solid Time Trial effort. Once that still form even when slowing and then again, you’ll be matching the cadence of the accelerating out of the corners. rider on-screen. Accelerate 0:10:06 40s 7.5

Corner 0:10:46 7s 7

Accelerate 0:10:53 16s 7.5

Corner 0:11:09 6s 7 “THE GREATER THE SUFFERING, THE GREATER THE PLEASURE. THAT IS NATURE’S PAYBACK TO RIDERS FOR THE Accelerate 0:11:15 4s 7.5 HOMAGE THEY PAY HER BY SUFFERING”

TIM KRABBE

Corner 0:11:19 5s 7

Accelerate 0:11:24 1m 18s 7.5

Corner 0:12:42 7s 7

Accelerate 0:12:49 1m 56s 7.5

Lesson 4 0:14:45 1m 43s 8 Lesson 4: Fabian Cancellara, Lesson 4: Pedalling with a Switzerland smooth stroke

Cancellara - another master of the Up another notch - we’re now at RPE 8/10, Time Trial (not to mention the cobbles!). which is right up there in the suffer zone! As Corner 0:16:28 7s 7.5 Mastery of this discipline requires the you match Cancellara’s cadence, really focus application of raw power as efficiently on driving a smooth, even pedal stroke; imagine as possible. that you’re scraping mud off the bottom of your shoe at the bottom of the stroke before pulling Accelerate 0:16:35 38s 8 up.

This is all about concentration now - the pace has started picking up and the accelerations out of corners are getting harder; really focus on Corner 0:17:13 6s 7.5 maintaining a good rhythm through these twists and turns.

Accelerate 0:17:19 1m 34s 8

Corner 0:18:53 5s 7.5

Accelerate 0:18:58 54s 8

Corner 0:19:52 4s 7.5 “IT’S AT THE BORDERS OF PAIN AND SUFFERING THAT THE MEN ARE SEPARATED FROM THE BOYS” Accelerate 0:19:56 2m 25s 8 EMIL ZATOPEK

Corner 0:22:21 4s 7.5

Accelerate 0:22:25 24s 8

Corner 0:22:49 10s 7.5

Accelerate 0:22:59 57s 8

Lesson 5 0:23:56 26s 8.25 Lesson 5: Tony Martin, Germany Lesson 5: Advanced Suffering

This lesson is simple – you need to push The class should be near breaking point now, your body to its limit, and ride as hard and so it’s a great time to remember why you’re fast as you can! The ability to truly suffer here. Sustained efforts like this are fantastic for .75 Corner 0:24:22 5s 7 is the defining characteristic of a great increasing your threshold, allowing you to ride time trialist. harder for longer. And you will be burning your way through calories like there’s no tomorrow. Who better than to demonstrate the art Accelerate 0:24:27 49s 8.25 of suffering than German Tony Martin. Over the next 9 minutes, dig as deep as you Known as the “Panzer Wagon”, Martin can as you barrel towards the finish line. has won more World Championship Time Think about everything you’ve just learnt - low Trials than any other rider in history…this aerodynamic position, high cadence, a still man KNOWS how to suffer. Just watch upper body and smooth pedal strokes. All you Corner 0:25:16 6s 7.75 how he works his way through the field, need to do now is throw in that one last element demolishing all who ride before him. – the ability to suffer like no-one has suffered before. It’s all about riding on strength and courage..make every acceleration count, get out Accelerate 0:25:22 1m 5s 8.25 of the saddle if you need to, and drive it all the way to the finish!

Through it all, don’t let the class forget their form. Keep an eye out for riders who are Corner 0:26:27 5s 7.75 starting to lose concentration and help them out.

Accelerate 0:26:32 2m 40s 8.25

Corner 0:29:12 5s 7.5

Accelerate 0:29:17 30s 8.25

Corner 0:29:47 6s 7.75

Accelerate 0:29:53 35s 8.25

“YOU MUST SUBMIT TO SUPREME Drop the 0:30:28 48s 8.5 SUFFERING IN ORDER TO DISCOVER Bomb THE COMPLETION OF JOY”

JOHN CALVIN Corner 0:31:16 10s 8

Accelerate 0:31:26 55s 8.5

Corner 0:32:21 6s 8

Accelerate 0:32:27 16s 8.5

Corner 0:32:43 5s 8

Accelerate 0:32:48 17s 8.5

Corner 0:33:05 5s 8

Sprint 0:33:10 19s 8.5

Cool- 0:33:29 2m 43s 3 Congratulations – you have achieved your Well done – that was most likely one of the Down PhD in Suffering from the University of hardest 30 minutes on the indoor bike you’ve Sufferlandria! ever experienced! Take a few moments to spin in an easy gear before collapsing on to the floor for a well earned rest.

Finish 0:36:12

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