FEATURED RACE the Rookie – Instructor Notes 02

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

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

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 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?

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. Front position with the pack. Get ready for some Your class really need to dig deep here - there’s shifts in pace which mean SURGES as you a small break ahead before the race to the finish duke it out in the peloton during the last line, so focus and work for that spot on the few ks of the race. team!!

Descent 0:20:10 30s 5 Take some tight technical turns as you Prepare your class for the final section of this look to bring your team leader towards first race - they’ve fallen a long way back so they the front of the race. have some seriously hard work ahead of them.

Move Your 0:20:40 1m 5s 8 High speed move to bring your leader to Highest cadence so far - we’ll be spending Leader To the front of the peloton. plenty of time here for the rest of the ride. It’s challenging - we’re now above threshold. The Front Keep that good form and drive to the front!

Now Stay 0:21:45 43s 7.5 You're where you need to be, now make Lock it in at this high cadence - only 1 minute Here sure you stay here. Don't fail your leader! to go of this race simulation!

Stand Up! 0:22:28 31s 8 Keep your position - you need to be at the Dial up the resistance, stand up and slog it out front at the top of this climb. to the finish.

Sit Down 0:22:59 11s 8 Back down - it's not looking good, your Back in the saddle for the remaining 10 seconds leader's in front of you at the top of the of this race – grind it! climb. Your job is to protect him!

Recover 0:23:10 3m 13s 2-3 Hmmm. Things didn’t quite go to plan – if Back into a super light gear and easy spinning you want this pro contract, you’re going to as we take a 3.5 minute break. To keep the legs have to do better than that! fresh, there are a couple of SURGES (increases in cadence) - don’t worry too much about Recover your energy and your pride on this resistance here, it’s more about changing leg beautiful descent, but stay alert through speed as you descend. the corners.

Nature 0:26:23 12s 1 Oops – nature calls… You don't often see 1/10 in Sufferfest workouts. Break Take it!

Get Going 0:26:35 5s 3 Take a few deep breaths before the action Start dialing up the resistance as we countdown Again picks up again. to our second race simulation.

The Race - 0:26:40 11s 7.5 Back up to speed for a brief threshold Here we go! Part 2. Time for redemption. Part 2 effort. Straight back to threshold before we sit in for a while…

Draft 0:26:51 55s 7 Draft on the wheel of the 2014 World Bring back the resistance slightly as you settle Them Champion Rui Costa and try to get back in behind these riders, but increase leg speed up to the main group. back up to 100 RPM.

Get 0:27:46 54s 7.5 Work hard by yourself to get around the Up a notch - we'll sit at/above threshold now Through team cars and back with your team. for 2 minutes. This should hurt. Really focus on maintaining that leg speed. The Cars

Harder 0:28:40 25s 8 No one ever said this would be easy… Increase resistance and DRIVE those legs. Think about strong, powerful, smooth and even pedal strokes.

Like A 0:29:05 35s 8.5 Less easy, you still haven't caught up to Even harder – push it! Just 30 more seconds, Motorbike the main field. Get up there! then you’ll have a breather.

Whew! 0:29:40 20s 4 You've found your team, now you'll need Very brief recovery – use these 20 seconds to work for them! to pull yourself together before we get back into it. Have your riders increase resistance in preparation for the next section, which kicks off with an…

Attack! 0:30:00 10s 9 Make a strong attack and then tuck ATTACK! 10 seconds of pain, agony, misery!! into the group and get ready for some SURGES.

0:30:10 1m 30s 7 Use your legs, lungs and elbows to pull Over the next few minutes, your riders will your sprinter to the front of the race for need to really focus as they’re asked for lots of the sprint. Stay sharp for those SURGES. SURGES (increase cadence by 10 RPM) – dig deep!

Fight To 0:31:40 1m 8 You're almost at the front - you're on 1 minute of agony - with lots of SURGES! By Get Up Cancellara's wheel, stay with him!! now your riders should be starting to love/hate This awesome footage from the Tour de the sound of that SURGE bell! Front! Suisse shows just how aggressive these riders are when they're pushing for the lead-out position. Watch how Cancellara gets into that low, still position and drives with pure power.

Take A 0:32:40 20s 5 Back off a bit but don't get comfortable Another 20 second breather – but be ready Breather just yet… to head straight into seriously uncomfortable territory – close to max!

Stuck 0:33:00 40s 8.5 The pace stays strong as teams begin to 40 seconds at 8.5/10. With more SURGES!! Back In! fight for position. Stay sharp, there will be AGGHHHHH! SURGES as the riders start to scramble for position in these final minutes of the race.

It's 0:33:40 30s 6 It's getting tighter and tighter, back off a Back it off slightly for the next 30 seconds - but Bunching bit but don't lose your focus. not much, 6/10 is still a solid effort. Up

Line It 0:34:10 1m 30s 7.5 Your sprinter NEEDS you to keep driving Threshold. Lock it in for 90 seconds. Oh, except Out! the pace and putting the hurt on other for the SURGES. teams and riders. Don't make it easy for anyone except for the person on your wheel.

MAYHEM! 0:35:40 30s 8 This is where the race is won or lost! FOR SUFFERLANDRIA!!!

Fight For 0:36:10 20s 9 MORE PRESSURE! Carve out your place We know it hurts – there’s not long to go in this The Front! and lead your sprinter to GLORY! race now, you've only got around a minute more before your next recovery.

Draft! 0:36:30 20s 6 Your team leader is failing – you’ve been 20 seconds of respite before you have your given the chance to contest the sprint! chance to sprint for victory! Get ready for it - dial up the resistance in preparation for the sprint…

Enter The 0:36:50 8s 8 The home stretch – this is your moment – Add another gear (increase resistance) and Finale stay with the leaders! accelerate leg speed as we prepare to hit full throttle!

Go With 0:36:58 16s 9 HOLD THE WHEEL! (and stay sharp, PUSH – almost there! That! there's a right hand corner coming up)

Slow 0:37:14 6s 6.5 Last right hand turn before the final Back if off just for a few seconds, but be For The straight… prepared to accelerate as we hit the final straight. Corner

Accelerate! 0:37:20 9s 9.5 150m left, it's GO TIME! Forget about how you look – just go go go!

Sprint! 0:37:29 11s 10 Give it EVERYTHING!

Recover 0:37:40 3m 2-3 You did it! You made the podium! Your Your riders have a 3 minute rest now, before nation is proud…you're an inspiration to their third and final challenge. Once again, we’ll Sufferlandrians. And that World Tour team gradually increase cadence to ensure the legs contract is starting to look like it might are ready for the final stage - this one’s going to actually happen…just one race to go. start out with some climbs.

This is a good time to do a quick form check – strong core, relaxed shoulders, circular and smooth pedal strokes - your class will be starting to tire, but it’s important that they keep it together for the last interval.

The Race - 0:40:40 30s 7 This is your race, so if you play your cards Just one final 10 minute block to go! Start to Part 3 right and get over these climbs, you might dial up the resistance as we enter the hilly just end up on the top step of the podium. section of the course.

Power 0:41:10 30s 8.5 Let's test those legs - increase resistance and Climb! get out of the saddle! Guess what's back… SURGES!! Stand Up!

Back On 0:41:40 45s 7 Find a good wheel and stay out of the A moment of relief on the flat - this doesn't The Flat wind. mean take it easy. Step up the cadence and work hard to keep your position near the front of the group.

Climb! 0:42:25 45s 8 Haul up a sharp climb. It's starting to get steep. Increase resistance Force The and DRIVE those legs. Strong, powerful, smooth and even pedal strokes. Pace!

Flat Again 0:43:10 1m 7 Back on the flat - find a good wheel and Lighten off resistance slightly and increase leg stay sharp. speed on this short flat section before we finish off the climb.

Lead The 0:44:10 47s 8 Grind up this steep climb and keep at the Big resistance increase and slow the legs Climb front - MAKE 'EM HURT!!! down to 70 RPM. You have one minute in this heavy gear.

0:44:57 13s 8.5 Oh no - looks like one of your own Up another notch and grind it - it's only for a few teammates wants to challenge you for the more seconds! lead. Make him suffer!

Into Town 0:45:10 33s 6.5 A quick chance to catch your breath Back it off slightly in preparation for the final - Sit In before your moment of truth. lead-out and sprint for glory!

Accelerate! 0:45:43 5s 8 Hold that wheel out of the corner and then Only five minutes to go. sit on it.

0:45:48 52s 6.5 Stay on the wheel of the Green Edge rider. Settle in for about a minute – it’s about to get very, very ugly. This would be a good time to take in a quick drink.

Ramping 0:46:40 1m 30s 8 Stay low, stay angry, stay hungry for Only a few minutes to go - your riders need Up! VICTORY. You're right in the thick of it to stay focused and give this next 4 minutes leading up to the final sprint - don't lose EVERYTHING!! Stay with the SURGES! that position and your chance for honour, glory and victory!

Sit In 0:48:10 40s 7 Keep moving, stay protected and get in a Back off the resistance slightly and increase good position for the sprint. leg speed as you sit in towards the front of the pack.

0:48:50 4s 6 Slow down for the corner. Slow down for a few seconds, but start to increase resistance so you can power out of the corner…

Accelerate! 0:48:54 6s 8 Haul a$$ out of that corner! DRIVE IT!

Stay 0:49:00 22s 7 Great work – now settle back in behind You should be just below threshold - tell your Protected these riders. riders they have just 90 seconds of agony remaining - make them count!

Stay Up 0:49:22 16s 7.5 INCOMING! The next 1m 30s will Stay with them – keep that leg speed at 100 There! determine your future! RPM and prepare for the final minute of pure agony…

Accelerate! 0:49:38 15s 8 Up another gear but maintain that cadence. PUSH!!

Get Ugly 0:49:53 24s 7.5 You got boxed out and that makes you Just one more corner, then it will be an all out MAD! sprint. Deep breaths…

0:50:17 4s 6 Slow for the corner. This is it…get ready…

Accelerate! 0:50:21 8s 9 Accelerate – build to maximum and…

SPRINT! 0:50:29 10s 10 BLEEDING EYES!!! SPRINT SPRINT SPRINT!!! Honour! Glory! Victory!

Cool 0:50:39 4m 9s 3 Breathe in, breathe out. You did it!! You’ve Make sure your riders spend a few minutes Down done what no Sufferlandrian has done rolling their legs over at a very light resistance. before – you’ve earned a spot on a World It’s worth watching the video all the way to Tour team. You’ve done your country the end, to see the blooper reel with John proud. Now it’s time to soak up the glory. Degenkolb and Koen de Kort. It’s a good thing they can both ride bikes, because neither will be getting an acting job any time soon!

Finish 0:54:48

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