TDF 2016 Stage 20 Megeve to Morzine Roulers

2016 Tour de France package Stage 20: Megeve / Morzine Rouleurs

Created by: Sara Butler Zalesky Training Type: Race Simulation Working HR Zones: Zone 3 to 5 Total Class Length: 60 minutes

Profile Overview Stage 20 is the penultimate stage of the Tour, but also the grand finale for the climbers. The stage travels 146.5 km, with four categorized climbs: two category 1 mountains, a category 2 on Col des Aravis, and a beloved HC, Col de Joux Plane. There are intermediate sprint points to be had between the first and second climb in the town of Le Grand Bornand. But, sprinters are known for being “allergic to mountains,” and this will only serve to make them struggle for the remaining kilometers of the stage.

Rouleur (“wheeler” or “roller” in French) is a nickname for a type of cyclist also referred to as an all-arounder. They are riders who can climb well, attack repeatedly for their team leader, or be a lead-out rider for a sprinter. Often, they have time trial skills as well. This story centers on a single rouleur of a team who has a rider vying for the green jersey, and a team leader who is high enough in the GC to be in contention for a podium finish if he does well in this stage. Our rouleur must spread his efforts between supporting the sprinter for the intermediate points, and supporting his team leader, ensuring he helps him stay close to the front of the pack to keep his place in the GC.

Rouleur is pronounced “roo-lerr.” It’s a similar sound to saying “her,” but the ending is drawn out a bit.

From the Tour de France website: Christian Prudhomme, Tour de France race director, had this comment about this stage: “The Grand Finale for the climbers, and maybe for the Yellow Jersey, will once again be played in the Alps on a short and intense stage for which one will have to keep energy…and cold blood. Indeed after the climbs to the Col de la Ramaz, and then Joux Plane, the Tour could well be decided on a long 12-kilometre downhill portion. A first!”

Profile Objective and Intensity This profile includes four mountains, none of which are friendly. The first climb, Col des Aravis, is a category 2, 6.7 km climb at an average of 7%. The second, category 1 Col de la Colombiére, is over 1600 m high. While it has a 5.8% average, what makes it category 1 is its length. Col de la Ramaz is a double-whammy category 1 climb. It has both length at 13.9 km, and a higher average grade of 7.1%. Our final ascent is the HC Col de Joux Plane. This mountain is just shy of 1700 m and 11.6 km in length, with a serious 8.5% average. That’s average, not maximum. It’s a col that strikes fear in the riders every year it appears in the Tour.

Your rate of perceived exertion (RPE) on these climbs should range from 5 to 8 (mid-Zone 3 to threshold) with occasional pushes above threshold. You’ll need the descents to recover, but it

ICA Tour de France Package 2016 Stage 20: Rouleurs may not feel like enough at times! On the descents, your effort should remain at an RPE of 4 and you should keep your feet moving faster than 80 rpm.

As you can see from the profile of Col de la Ramaz, most of the climb is in the red, meaning "hard," with two small sections that are almost flat. The black section, the steep 9.5%–11.5% grade, will be a challenge for anyone. In sharp contrast, Col de Joux Plane is all black and red. While Col de la Ramaz is longer, it’s those sections of blue and green that grade the climb at category 1. It is obvious why Col de Joux Plane is an hors catégorie (HC) climb, which means “beyond categorization” in French.

ICA Tour de France Package 2016 Stage 20: Rouleurs

Rouleurs

Pre-Class Music Let It Be (feat. Veela), Blackmill, 6:03 Rouleur (‘wheeler’ in French) is a nickname for a type of cyclist also referred to as an all-arounder. They are riders who can climb well, attack repeatedly for their team leader, or be a lead-out rider for a sprinter. Often, they have time trial skills as well. Some famous rouleurs are Jens Voigt, Sylvan Chavanel, and Jérémy Roy.

Today, we are the rouleurs, and we have several important jobs. Our primary assignment is to get our team leader safely to the finish. At the same time, we are to help our fellow domestiques lead out the team’s star sprinter and climber.

Our first task is to be a lead-out for our sprinter, so he can fight for the sprint points at the intermediate sprint, just after the first climb.

After that, our focus is to “deposit” our team leader in a very good position at the top of the final climb. It will be up to him to descend with as much courage as he can muster. He’s in a good place in the GC and has the possibility of moving up, perhaps even to a podium finish.

And then? Well, we can decide to cruise to the finish line without taking risks at that point! Our primary jobs will be done.

Warm-Up Inventions, Maserati, 9:43, 120 bpm We begin the stage with the neutral start through the chic town of Megeve, which is popular with alpine skiers in the winter and jazz and blues lovers in the summer.

Begin to raise your resistance and cadence to 85–95 rpm. The ebb and flow in the middle of the peloton has us ticking up the rpm and then slowing back down.

Guide your riders through several surges in cadence during the warm-up to simulate the ebb and flow. Cue your riders to raise their resistance (gear) with each increase in effort, then release at the end of the surge.

At the pickup in the music around 5:00, cue to add resistance as we keep with the surges in pace.

As we come to the 0 km banner, the pace of the peloton starts to rise, as does our effort. The front of the peloton speeds up and opens a bit of a gap. Add resistance in order to stand and jump into the surge in pace. It’s not an attack so keep your effort the same as when seated.

Col des Aravis: Hauling Your Sprinter Up the Mountain Hey You, The Exies, 3:59, 101 bpm As we settle into the climb, feel the challenge in the legs from the beginning. Bring RPE up to 6 (moderately hard).

ICA Tour de France Package 2016 Stage 20: Rouleurs

Our first ascent is Col des Aravis, which is a category 2, 6.7 km climb at an average of 7%.

You are maintaining your position in the middle of the peloton with your sprinter sucking your wheel. Start to make your way to the front by increasing the effort for short durations. Settle into your climbing pace—somewhere between 75 and 80 rpm, with brief periods of standing accelerations.

So, why are these sprinter points so important? Usually riders don’t care about sprint points on big mountain stages, especially this late in the Tour, but not today...today, the green jersey is very closely contended between your teammate and a few others. Your teammate had the green jersey up until a few days ago, but lost it just before the Alps. He is still within 10 points. There is one other rider who is only 15 points back, so he wants it too. This is why these sprint points are almost as valuable today as on a flat stage! And, since we all know sprinters hate climbing, it’s up to YOU to haul him up this climb!

There are 20 points for the first place, 17 for second place, and 15 for third. Your teammate is grateful that the intermediate sprint is so early in this mountainous stage— that means after he gets his points, he can relegate himself to the “grupetto,” the group of riders (often sprinters and injured or sick riders) who hang out together at the back of the peloton, finishing the race sometimes well over half an hour after the winner. As a pack, they are less likely to be disqualified for coming in after the cutoff time, especially if the green jersey is among them!

The chorus is a great place to either jump out of the saddle (with much-increased resistance!) or accelerate (with a little increased resistance) to get ahead. imBalanced Chemicals (Burn Mix), Methodic Doubt Music, 2:39, 123 bpm Add resistance to feel an increase in grade, keeping the pace between 72 and 80 rpm.

We continue up the col as the grade gets a bit stiffer. Some spots are easier than others. You haven’t gotten very far through the peloton so we need to keep passing those other riders. Keep your climbing speed in the sweet spot with increases in rpm to jump ahead.

Having to slow down each time your sprinter lets a gap open is painful. Imagine you have to keep encouraging him, pushing him, while leading him up the slope of this climb. You have a few other teammates around to help, since getting the green jersey back is a huge part of your team’s strategy. Tomorrow is the final stage in Paris...if you can help him gain a few more points on this stage, then he has a very good chance of winning back the jersey on the Champs-Elysées. That will be on him. Today? It’s on you to help him out!

Redux, Xtortion Audio, 2:03, 148 bpm The grade starts to get a little heavier here, increasing the challenge. Steady pressure.

ICA Tour de France Package 2016 Stage 20: Rouleurs

We are getting closer to the top now, where the grade hits 8%. Tack on a bit more resistance; cadence stays constant. It’s time to go to work for your sprinter, who is still glued to your wheel. He’s relying on you to get him up and down this mountain near the front of the pack.

Downhill, Sprint Lead-Out Black Sun, James Dooley (feat. Celldweller), 2:50, 132 bpm After a little bit of a downhill (40-ish seconds), steady pressure to the sprint banner. Cadence will be 85–95 rpm.

We have a short descent before the sprint challenge. Pick up the pace as we descend.

Add a little more resistance at 0:30, as we hit the valley floor. You are going to coach your riders to lead out the sprinter, but not necessarily to sprint. Over the next 2 minutes, you’ll increase the intensity to just over threshold, borderline breathless. (Perhaps every 30 to 45 seconds adding rpm, resistance, and/or both.)

Remember, sometimes the lead-out is harder than the sprint, since you have to sustain the intensity for longer. It should feel really challenging, with slight burning in the legs.

Three of your fellow domestiques gather to lead out your sprinter. You are the fourth, the last man. Like your sprinter has followed you up the climb, now you follow your three teammates as they slice through the air. As each man peels off after giving all he can, the next rider takes over the pace, until it’s just you. This is your #1 goal right now. Your sprinter is hanging on to your wheel, counting on you...don’t let him down! Hold on!

The last 45 seconds are a big push in rpm and resistance. With 15 seconds left, tell them:

Now! You pull off to the right and ease up as your sprinter explodes ahead, battling it out with the other sprinters dancing on their pedals. They all can taste it...but YOUR GUY WINS!! Yes! You did your job, he did his job, and tomorrow, he’ll be in a much better place to possibly pull the green jersey over his shoulders on the Champs Elysées!

Col de la Colombière Youngblood, Russian Circles, 7:35, 87 bpm Col de la Colombière is a cat. 1, 11.7 km climb at an average of 5.8%.

Time to earn your keep, my friends. This is a little quicker climb, 78–83 rpm. Continue with the accelerations, repeated and often. Your first job of hauling your sprinter up the mountain is complete, and he’s grateful to you for your help. He gives you a thumbs-up as he drops back to hang with the grupetto at a much slower pace.

Now it’s time to go set the pace for your team leader or go on attack if you’re called upon to do so. Right now, it’s all about pace-setting. Not too hard, since it’s still early in the race. There is a breakaway with a few minutes advantage, but the peloton has

ICA Tour de France Package 2016 Stage 20: Rouleurs

decided they aren’t a major threat to the “Heads of State,” so you are leaving them...for now. There’s still time to reel them in on one of the later climbs.

The song flows well with quicker and/or harder efforts. Go with the feel of the song. The grade gets harder at 4:00, so add resistance and hold rpm.

Downhill Mechanics of War, Xtortion Audio, 2:09, 86 bpm We’ve got a bit of a downhill with some active recovery, then a steady pace to the base of our next climb. Cadence is back to 85–95 rpm.

We’ve come off the second climb, gearing up mentally for the final two. Breathe and relax, but resist the urge to sit up. Stay connected to the bike. Keep your awareness of your torso and how you are activating the muscles to support yourself. Shore up your form. Now you work with your best bud, Castiel, to take your team leader over the final mountains.

Col de la Ramaz: Pace-Setting Harbinger, Danny Cocke, 2:10, 90 bpm Establish a high-end aerobic climbing pace. Keep it steady, right around 75-80 rpm.

Your directeur sportif radios that the breakaway has been left too long without an answer. It’s time to increase the pace at the front of the peloton. Your team takes on the role as chief pace-setters, with the goal of shedding riders off the back one by one. You and Castiel will trade off who is at the front, alternating a 30-second standing effort (with increased resistance!) with a 30-second seated effort.

The Immortals, 8Dawn, 2:24, 130 bpm The grade becomes even less pleasant but we still have to keep control of the peloton. The goal is to get our leader to the top. Castiel helps as best he can but he’s starting to flag. You, however, are NOT! You are riding on the rivet, as they say, right at your threshold.

Jupiter, Celldweller, 2:14, 152 bpm The steepest part of the mountain.

We hit the very nasty 11% grade and everybody is paying their dues. Push above threshold for 1 minute (breathless), then ease up a bit and carry on. Riders are dropping off the back due to your blistering pace—you are separating the wheat from the chaff.

Stand and Become Legendary, Jack Trammel, 1:43, 156 bpm

Your leader’s chief opponent and his team are breathing down your neck. You can feel the charge in the air—there’s going to be an attack. You see him out of the corner of your eye—stand and become legendary! COUNTERATTACK to the top!

ICA Tour de France Package 2016 Stage 20: Rouleurs

Stand and push for 15 seconds, then sit for 30 seconds, then out for the remainder.

Roll over the top of the climb—look how much you’ve decimated the peloton!

Downhill DamnKid, DJ Boborobo, 1:13, 99 bpm A little recovery before the final climb.

Ease off the resistance to recover for about a minute, letting the legs spin as you descend. If you need more of a break, take it. There is one final mountain ahead but it is also the most intense.

Col de Joux Plane Purgatory, Brand X Music, 1:46, 113 bpm We settle into an average of 7.5% to begin. Hold strong at 75–80 rpm. Intensity will hover just below threshold until it really begins to feel decidedly uncomfortable.

Nothing about this final climb is easy, but this is stage 20 of the Tour de France! Stand when you need to do so, but save some energy.

Waiting for Gods (No Vocals), Epic Score, 4:08, 90 bpm Cadence slows to 70–75 rpm.

You don’t want to know it’s an 8%–9% grade. Your teammate, Castiel, is slowly being left behind as you and your leader continue. Your sole focus now is to maintain your pace, while keeping your effort out of the red zone.

The Black Dawn Redux, Methodic Doubt Music, 2:36, 123 bpm

There’s no avoiding the ugly effort here. It’s 10%—that means you should be feeling the strain in your legs. Your leader’s opponent has been keeping up and you see his lead-out rider come up next to you. What do you do? Do you go harder and risk blowing up, or do you mark time and maintain your effort? Your choice is taken out of your hands as he starts to pass you. Tick up your rpm and keep up with short jumps out of the saddle.

To help get you through this steep part, go ahead and alternate seated with standing every 15 to 20 seconds. Remember to cue to add resistance before jumping into a higher rpm.

Crushing Blow, Jack Trammel, 2:07, 140 bpm The grade becomes less punishing, so release a tiny bit of resistance; cadence goes up to 75-80 rpm. The final 30 seconds of this song are extra special (beginning at 1:27).

Finish what you have started—your leader is depending on you. There’s no backing down now. You know the top of the climb is coming as the grade becomes a little less steep and you can pedal slightly faster. Remember, your competition is doing the same

ICA Tour de France Package 2016 Stage 20: Rouleurs

thing. Both your leader and his opponent are great descenders; it is your job to launch your leader to his attack at the top by starting ONE OF YOUR OWN!

At 1:27, launch an out-of-the-saddle attack.

Downhill to Finish Generation Rock, Revolverheld, 2:44, 158 bpm Fast descent, 85–95 rpm, RPE 5.

The final push is a downhill, but for a domestique like you, there’s just the knowledge that it’s over. No need to take any risks on this descent. Your directeur sportif is very happy with your performance, but, more importantly, you’ve put your leader in a great position to attack on the downhill and brought him closer to the podium. Tomorrow are the laps around the Champs Élysées!

Cool-Down This Shameless Moment, Saxon Shore, 4:16 Rest and recover, letting the legs spin at 95–100 rpm with lighter resistance.

Repeat pre-class music choice for off-the-bike stretching.

ICA Tour de France Package 2016 Stage 20: Rouleurs

Stage 20 Playlist Section Music BPM Time

Pre-Class Music Let It Be (feat. Veela) 6:03 Blackmill

Warm-Up Inventions 120 9:43 Maserati

Col des Aravis Hey You 101 3:59 The Exies imBalanced Chemicals (Burn 123 2:39 Mix) Methodic Doubt Music 2:03 Redux 148 Xtortion Audio

Downhill, Sprint Lead-Out Black Sun (feat. Celldweller) 132 2:50 James Dooley

Col de la Colombière Youngblood 87 7:35 Russian Circles

Downhill Mechanics of War 86 2:09 Xtortion Audio

Col de la Ramaz Harbinger 90 2:10 Danny Cocke The Immortals 130 2:24 8Dawn Jupiter 152 2:14 Celldweller Stand and Become Legendary 156 1:43 Jack Trammell

Downhill DamnKid 99 1:13 DJ Boborobo

Col de Joux Plane Purgatory 113 1:46 Brand X Music Waiting for Gods (No Vocals) 90 4:08 Epic Score The Black Dawn Redux 123 2:36 Methodic Doubt Music Crushing Blow 140 2:07 Jack Trammell

ICA Tour de France Package 2016 Stage 20: Rouleurs

Downhill to Finish Generation Rock 158 2:44 Revolverheld

Cool-Down This Shameless Moment 4:16 Saxon Shore

ICA Tour de France Package 2016 Stage 20: Rouleurs

Song Sources for Stage 20 (Title, Artist, Album) The following songs are all available on iTunes and Amazon Music. Some are available on eMusic.

Let It Be (feat. Veela), Blackmill, Miracle Inventions, Maserati, Inventions for the New Season Hey You, The Exies, Head For the Door imBalanced Chemicals (Burn Mix), Methodic Doubt Music, Methodic Catalog Sessions, Vol. 2 Redux, Xtortion Audio, Rage Black Sun (feat. Celldweller), James Dooley, Veiled Nation Youngblood, Russian Circles, Station Mechanics of War, Xtortion Audio, Rage Harbinger, Danny Cocke, Verge of Total Chaos (Original Soundtrack) The Immortals, 8Dawn, Immortal Jupiter, Celldweller, Soundtrack for the Voices In My Head, Vol. 03 (Chap. 01) EP Stand and Become Legendary, Jack Trammell, Behemoth DamnKid, DJ Boborobo, Iron Man (Original Motion Picture Soundtrack) Purgatory, Brand X Music, Amalgamate Waiting for Gods (No Vocals), Epic Score, Epic Action & Adventure, Vol. 14-ES027 The Black Dawn Redux, Methodic Doubt Music, Methodic Catalog Sessions, Vol. 2 Crushing Blow, Jack Trammell, Behemoth Generation Rock, Revolverheld, Revolverheld This Shameless Moment, Saxon Shore, The Exquisite Death of Saxon Shore