THE ROOKIE FEATURED RACE The Rookie – Instructor Notes 02 LENGTH FEATURED RACES 55 minutes Tour de Suisse Tour of California TYPE Racing FEATURED RIDERS John Degenkolb WHAT IT’S ABOUT Koen de Kort 3 x 10:00 Marcel Kittel race simulation Jens Voigt Rui Costa Peter Sagan Mark Cavendish © The Sufferfest 2014 The Rookie – Instructor Notes 03 STRUCTURE 9:00 Warm-up 2:00 Recover 10:00 Race - Part 1 “PEOPLE HAVE TO REALLY SUFFER BEFORE 3:30 Recover THEY CAN RISK DOING 10:00 Race - Part 2 WHAT THEY LOVE” CHUCK PALAHNIUK 3:00 Recover 10:00 Race - Part 3 4:00 Cool-down © The Sufferfest 2014 The Rookie – Instructor Notes 04 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. © The Sufferfest 2014 The Rookie – Instructor Notes 05 MAIN STORY POINTS TO NOTE You’ve been riding well. So well, that your dramatic Much of this workout is done at a relatively high victory in the Tour of Sufferlandria caught the attention cadence (100+) – this may not feel comfortable for of UCI World Tour Team Giant-Shimano. They’ve invited some of your riders, but really encourage them to work you to try out with their team with the opportunity hard at maintaining this fast leg speed, even if it means to turn pro. Over the next 55 minutes, you’ll need to working at a slightly lower resistance while they get handle everything the team – and those you’re battling used to it. against – throw at you. A new feature in this video is SURGES. Clearly marked Featuring, for the first time anywhere, dramatic on-bike by a flashing SURGE sign and a bell, this indicates a 10 footage from within the cycling peloton, The Rookie RPM cadence increase for 5 seconds. takes you through Team Giant-Shimano’s training camp and then gives you specific jobs to complete over the course of 3 x 10 minute race simulation intervals. Can you keep the leader at the front and impress the team enough to earn your own chance for HONOUR, GLORY and VICTORY? © The Sufferfest 2014 The Rookie – Instructor Notes 06 THE ROOKIE Section Time Duration RPE Story Instructor Cues Start 0:00:00 2m 7s 3 Shot in collaboration with Team Giant- The Rookie features 3 x 10 minute HARD race Shimano at the Tour de Suisse and Tour simulation intervals - so encourage your riders to of California, The Rookie is the first ever make the most of the relatively long warm-up. cycling training video to feature on-bike footage from the professional peloton. Warm-Up 0:02:07 1m 18s 3 Wade Wallace, Editor-in-Chief of Now is the time for your riders to ensure they CyclingTips.com.au, introduces us to YOU, have good form – strong and engaged core, still the fabled Sufferlandrian, winner of the upper body, relaxed shoulders and smooth, even Tour of Sufferlandria. pedal strokes. Aike Visbeek, coach at Team Giant- Shimano, explains how they have offered you a stagiaire contract – if you can make an impression in your first stage race, you could become the first Sufferlandrian to ever secure a pro team contract! A Little 0:03:25 2m 4 You will make the Nation of Sufferlandria Increase leg speed to 90 RPM - we’ll be riding at Quicker proud by proving you’ve got what it takes a relatively high cadence (100+) for much of this over 3 x 10 minute high intensity race workout, so we’ll start building speed during the simulations. warm-up to ensure the legs are tuned and ready to race. After a breakdown of the workout and an explanation of the Suffer Scale, we meet some of your new teammates, professionals John Degenkolb and Koen de Kort. The 0:05:25 1m 59s 5 You're getting ready to get out on the road Slight increase in resistance - the legs should be Service with the team, but first you get a behind getting nice and warm now. We’ll continue like the scenes look at the Service Course this for another 2 minutes before we ramp up Course - the technical and service centre of a the cadence another notch. professional team. Heading 0:07:24 1m 6 Heading out on a loop with the team Cadence up another 5 RPM as we prepare for Out followed by the support car. This was our first hit-out – over the next few minutes filmed at Team Giant-Shimano’s pre- we’ll do some work around threshold to get season training camp in Barcelona. your riders primed for the main intervals. Keep warming up, it’s cold out there! Follow The 0:08:24 1m 7 Make sure you follow the wheel of your Bit more resistance - now it’s getting serious! Leader teammate, number 82. Don't forget to You’ll have a couple of accelerations during this slow down for the corners and accelerate section, up to 100 RPM and 8/10. Well and truly out of them. into uncomfortable territory here - you’ll get a break in just a minute. Feed Zone 0:09:24 45s 3 Slowing down to travel through the feed Quick chance for a break – back off the zone. We learn about the culinary tastes of resistance but continue turning legs over at a a typical Sufferlandrian. good speed. We’re about to have our first real test - dropping Jens! Drop Jens 0:10:09 1m 8 Can your class drop the one and only High resistance, high cadence - push push push! Jens Voigt?? You don’t drop Jens without suffering! It’s just a minute then you’ll have a nice break before the first of the race simulations. Recover 0:11:09 2m 2 Enjoy the camaraderie and feel the pre- 2 minutes super easy spin before your first test - race butterflies alongside your teammates in your first 10 minute race, all you need to do is on the team bus, squint and smile at the help the team. No need for any heroics just yet. media during a team presentation and then get ready for your debut. Check out Marcel Kittel’s rock star hair! The Race: 0:13:09 2m 6.5 Rolling out from the start line, buried in And we’re off! The first couple of minutes are Part 1 the pack. about getting a feel for the pack – your class should be sitting just below threshold. Make sure they’re staying relaxed and maintaining good form as they settle in to the effort. Descent 0:15:09 30s 5 Tuck in for a non-technical descent and Great work - now enjoy a brief 30 second get prepared to start working your way to respite before we take it up another level. The the front of the pack. instructions have come through that it’s time for your class to do some work at the front… Work On 0:15:39 10s 7.5 Here we are at the front rolling turns with Threshold! Get into a strong, low position The Front Peter Sagan – one of the world’s best - really engage that core and drive the legs sprinters! powerfully as you roll turns with Sagan. Let Him 0:15:49 28s 7 Let Sagan do some work here. Ease off just slightly. Pull Your Turn 0:16:17 37s 7.5 Back to the front and into the wind for a Back on front - really drive it strongly here. It’s strong pull. only around 30 seconds but every one counts. His Go 0:16:54 21s 7 Let Sagan do his thing at the front - take it Another slight breather - this isn’t supposed to a bit easier while staying protected from be easy, we’re only ½ an RPE below threshold! the wind. You Again 0:17:15 25s 7.5 With the flick of his elbow, Sagan politely Back up to threshold. It’s time to introduce your asks you to take over and you comply. riders to the SURGE – when they hear the bell, You'll soon get swamped. they need to increase their leg speed by 10 RPM – it’s going to hurt! There’ll be plenty more of these ahead… Descent 0:17:40 30s 5 Into a nice tucked position as you take a A brief respite - reduce resistance and cadence brief rest on a scenic descent. slightly for 30 seconds before we head back into some threshold work – with SURGES of course. Stay Up 0:18:10 2m 7.5 Back on to Sagan’s wheel jockeying for 2 minutes at threshold - with lots of surges.