2012 TDF Stage 10 the Brutal Col Du Grand Colombier

Audio Master Class 2012 TDF Stage 10 The Brutal Col du Grand Colombier

Created by Tom Scotto, Cycling Fusion Master Instructor Training Type: Race Simulation Working HR Zones: Zone 3 to 5c Total Class Length: 60 minutes

Profile Overview

This stage is complete with a Category 2, Category 3, and HC climb; an intermediate sprint; and a fast finish. Jam-packed with excitement!

Indoor Cycling Association Audio Master Class 2012 TDF Stage 10

Profile Objective and Intensity:

As many of you know, my approach to Tour de France stages (and most other race simulations) is race strategy and tactics from the perspective of the peloton and riders. I tend not to dive too deeply into the history of the region, but focus more on statistics that inspire our performance.

For example, although our profile is only 60 minutes, this stage is 121 miles long and even at an average speed of 25 miles per hour (which may be a tad fast for a stage of this difficulty), it would take the riders close to 5 hours—at least the leaders. Weaker riders, non-climbers, and domestiques will take even longer to get to the finish line. So basically, we are jamming a 5-hour race into 60 minutes. This also means that challenges will come at the riders in your class a lot faster with less time in between to recover.

So what are the challenges? The three of note are the climbs. First there is the Côte de Corlier, which hits after 10 minutes of warming up on the flats. It will take us 5 minutes to get to the top with a battle for climbing points. The second climb is the feared Col du Grand Colombier, which arrives after 25 minutes and takes 15 minutes to get to the top. The last climb is the Col de Richemond at 45 minutes. It is a short but punchy 6-minute climb that sets the stage for the final fast and furious 9 minutes.

In addition to the climbs are two opportunities to sprint. The “official” intermediate sprint appears 23 minutes into the profile. It is a low-key sprint coming off an extended climb, but it still packs a punch for a 30-second lead-in and then 30 seconds all out. Finally, this stage does not end on a climb, so there is another opportunity to sprint for the finish.

Warm-up / Race Intensity / Cool-down

Since most stages of races of this nature start out easy or “neutral,” the beginning of class indicates the start of the race. Riders will be led through the warm-up in the opening minutes with the intensity continuing to increase as we approach the Cote de Corlier.

Once the race is underway, riders should expect intensity levels from Zone 3 to Zone 5c. What does that mean? When they are on a flat road or descent, they should still maintain an intensity that promotes a steady breathing rhythm (they should be working). Although these (short) sections will provide some relative recovery, we are still in race mode so full recovery is not the objective. Riders should be given permission as in any indoor class to take recovery when needed and to listen to their bodies. The climbs should see their heart rates climb (pun intended) from Zone 3 to Zone 5 depending on how hard they attack each mountain. The sprints (intermediate and finish) should drive riders to their limit into Zone 5c.

Although 5 minutes is provided at the end of the profile, this will most likely not be adequate for a cool-down and stretch considering the intensity experienced. I have purposely selected some music that riders can simply ride to and even chat over if desired. I absolutely encourage riders to take the time to cool-down and stretch, but race simulations tend to carry a different kind of energy. I like to foster that energy after class and let people have some time to chat (or vent)

Indoor Cycling Association Audio Master Class 2012 TDF Stage 10 about how hard it was and what they liked best. I do remind them to stretch, but leave it to them either during the last few minutes of class or on their own.

Indoor Cycling Association Audio Master Class 2012 TDF Stage 10

Start the Stage (Warm-Up) Cosi Ti Amo, The Dining Rooms, 4:26, 95 rpm

Time to pull off the starting line. I like to explain to the riders that stages often start off easy with riders chatting with one another. Sometimes I’ll even encourage people to introduce themselves to those next to them. In the TDF, it is common to be riding next to cyclists from other countries and even friends that you haven’t had the opportunity to talk with in a while due to busy travel and race schedules.

After you set them off on an easy flat road with the vision of riding next to 170+ riders (depending on who may have dropped out of the race at that point), this is a good time to handle the usual safety speech, form, intensities, etc. I also like to let new riders know that this is not the “norm” for our class format, but a special format to have some fun during the TDF.

Take it to Race Tempo (Warm-Up) Cosmic Fuzz, Down to the Bone, 5:58, 97 rpm

OK, the niceties are over and it is time to get down to business. The tempo starts to increase. Riders should be encouraged to slowly ramp themselves to Zone 3. It can helpful to incorporate a few out-of-the-saddle efforts to simulate the increase of road speed and accelerations that riders in the peloton would be experiencing as the pace picks up.

Even the structure of the peloton starts to change. At the start, riders were floating around each other without any concern for formation or position in the large group. Now everyone is starting to settle into a position and rhythm. The peloton starts to take a more organized approach and determined pace on the road.

This is a good time to prepare them for the upcoming climb up the Category 2 Côte de Corlier. So what is a categorized climb anyway? In order for riders, coaches, and team directors to know how to plan for different challenges, the climbs are rated based on their difficulty. This is not always a product of how steep or high they are, but could also include length, varying gradients, and even where the climb appears during the stage. The easier climbs are Category 4 and 3, with the more challenging being Category 2 and 1. Then there are climbs that are so severe they are beyond rating—hence HC or Hors Catégorie, which is French for “Beyond Category.”

So get ready for a Category 2 climb and ~5 minutes of suffering.

Côte de Corlier (Category 2, 5.5% avg. grade, 4 miles) Really Now! Martone, 4:48, 68 rpm

As soon as the music kicks in, the game is on. Not all climbs start out as epic battles, but hey, this is our race and we get to paint the scenario. A number of riders are battling it out for climbing points so the beginning of the climb starts with a vicious tempo right from the start.

Indoor Cycling Association Audio Master Class 2012 TDF Stage 10

Yes, we are going to be in a constant battle at the top of each of these climbs to be either the first, second, or third rider. In the TDF, points are awarded to these riders and accumulate over the course of the 3-week event. The rider with the most points at the end of each stage gets to wear a coveted cycling jersey known as the polka-dot climber’s jersey. This jersey can change hands each day, so every stage is a race within a race. It is very prestigious to even wear this jersey for one day. Remember, companies sponsor these teams and to them it is all about exposure. That is why the companies pay the money. So a rider in a polka-dot climber’s jersey means more exposure. It is a big deal. So Go For IT!!!

After an initial acceleration and attack at the base of the climb (1 minute), have riders settle in for the next 2 minutes at whatever tempo they initiated at the beginning. For the final 1:45, have riders attack every 15 seconds until reaching the top. I like to ask who thought they won at the top. The first three hands I see get first, second, and third. Hey, it pays to be confident!

Continued Rolling Climbs River Road (Groove Mix), Sound Commandos, 5:47, 70 rpm

As much as riders would like a nice descent to lick their wounds after such a tough effort, this profile only offers continued rolling/steady climbs. I usually have riders back down to Zone 3 and Zone 4 and focus on riding in and out of the saddle for 1 minute at a time. Similar to a muscular endurance climb but with a race-day mindset. In many ways, this will provide pseudo recovery for most of your riders, especially if they really attacked the previous Category climb hard. Try to get them to settle into a moderate climb without giving in to the urge to shut down or retreat to full recovery mode.

Descent (Intermediate Sprint) Viva Kneivel, The Baldwin Brothers, 4:47, 115 rpm

Not just any descent and a time to spin the legs and recover—NO, we are preparing our minds for an intermediate sprint. I’ll give them 2 minutes to recover downhill before hitting a fast flat road. Once on the flat road it is time to get down to business. The tempo of the music is fast, which should encourage some good energy and leg speeds. Have riders hold the fastest leg speed they can (without bouncing in the saddle or exceeding the speed/bpm of the music). Over the course of the next minute have them continue to add resistance without slowing down their legs as they approach the 3-minute mark of the song. Then count them in and have them sprint for 30 seconds (to 3:30).

This particular song is fairly tame until 3:00, which is why I chose this as the point for the sprint. Of course in reality, the descent would be long and so would the flat road leading up to the sprint. Let riders know the reality that TDF riders would be experiencing, but also the realities of indoor cycling and our 60-minute format. Basically . . . DEAL WITH IT!!!!!

To add insult to injury, after the sprint they are only given 1:15 before the base of the Col du Grand Colombier. Encourage riders to take some recovery if they need it. Otherwise, return to a Zone 3 riding tempo right up to the base of the climb.

Indoor Cycling Association Audio Master Class 2012 TDF Stage 10

Col du Grand Colombier (HC, 7.1% avg. grade, 10.8 miles) Switchback, Celldweller, 9:07, 66 rpm Kill Me Every Time (Instrumental), Blue Stahli, 5:10, 65 rpm

Welcome to the base of the Grand Colombier! The rolling terrain after the Côte de Corlier and descent has allowed most of the riders in the peloton to regroup and hit the climb together. The peloton takes on a 2-by-2 formation, as the initial climbing tempo is set. The domestiques (the workers) for each team have taken the front. They are not expected to last long, but this is their job—to do the initial work. Also riding next to each team leader is a trusty lieutenant. Their right-hand man. This rider is often also an excellent climber and will be able to take over the job of setting the climbing tempo once the domestiques have spent themselves.

I’ll let everyone settle in for the first 2 minutes of the climb and then start some (optional) out-of- the-saddle efforts to begin simulating the switchbacks. Spending 20 seconds out of the saddle each minute keeps everyone engaged and allows for additional resistance to be added.

After 6 minutes into the climb, the domestiques are relieved of duty and the tempo begins to pick up as the lieutenants take up the pace-making. I will encourage everyone to work in and out of the saddle every 30 seconds as Colombier becomes steeper and the switchbacks more difficult to navigate.

The spectators are in full mass hysteria as we approach the final 5 minutes of the climb. As soon as the music changes (to “Kill Me Every Time”), it is go time! The team leaders go into full battle mode and begin one vicious attack after another. The last minutes to the top include a flurry of in- and out-of-the-saddle efforts coupled with sharp 15-second accelerations and surges. The climb finishes with one last 20-second punch to the summit!

Descent Weapons of Mass Distortion, The Crystal Method, 4:51, 104 rpm

Out of breath and wasted, the riders crest the top of the Colombier and dive into a steep descent. Much “damage” has been done on that Beyond Category climb with the lead riders now having a considerable gap (or lead) on the rest of the peloton. Well, the peloton doesn’t really resemble a peloton at this point as riders are still scattered all over the Grand Colombier. The hard-working domestiques are still licking their wounds trying to make it to the top. Even the lieutenants are trying to pull it together after the violent attacks they witnessed from their team leaders.

The 5-minute descent should be just enough to return some sanity to the brain before another short but tough battle begins on the Col de Richemond.

Col de Richemond (Category 3, 5% avg grade, 4.5 Miles) Isolation Pod, Instrumental Trance Hits, 4:51, 70 rpm

Indoor Cycling Association Audio Master Class 2012 TDF Stage 10

Even though this is not a steep or long climb, the 5% average grade makes for a fast ascent. We are left with a handful of top riders now who have a vision to win this stage. There is little chance the reforming peloton behind them will pose a threat.

Get your riders to step on the gas on this climb and play the dangerous line between Zone 4 and Zone 5. Riding the edge with the risk of teetering into breathlessness at any moment. How much resistance can they load on their legs without dropping their cadence below 70 rpm (the tempo of the music)? Give them permission to ride in and out of the saddle at will. Every time they feel the urge to back off, they should get out of the saddle and re-establish their climbing rhythm and strength. This is all about strategy. The end of the stage is in sight. This climb is the determining factor. Work hard and stay with the leaders and you’ve got a shot at the podium; give in to the pain, fall off the pace, and get enveloped by the peloton amassing behind you.

Yes, this is a Category 3 climb and yes, there are points available at the top. Since this climb is not as steep, the surge for the summit starts 30 seconds from the top. Once they make it over the top, there are only 5 minutes to the finish. Get them to dig deeper then they ever thought they could.

Descent to the Finish Birthright (Beta 1.0), Celldweller, 5:18, 88 rpm

Over the top, this descent is not a gentle downhill. It is a flat-out, scary race to the finish. Riders are taking risks, carving turns, and pushing their bikes to the limit. The last minutes are all Zone 5. How well can you manage your breathless state?

The descent lasts only 2 minutes. Riders should then add as much resistance as they can handle at 85–90 rpm. The music screams “Don’t Back Down!!!!!” The flat road is not a time to back down, but pull out all the stops. Your only objective is to save just a bit to sprint for the finish during the last 30 seconds.

The intensity continues to build. The riders on the road are within the final kilometer of the race and within the protective barriers separating them from the spectators who are banging on the fences and yelling. Resistance is added. Leg speeds increase. Pain increases. As the riders approach the last 30 seconds it is time to dump it all! The end of this stage is slightly uphill so have them add resistance, jump out of the saddle, and go for broke.

Cool-Down (Stretch or Chat) Departure, Mystical Sun, 5:38, ~ rpm

There is usually so much excitement (and exhaustion) after a ride like this, I like to leave riders the freedom to talk, yell, or just hang over their handlebars. Leave them with something encouraging and remind them of what they just did:

“You nailed it . . . 55 minutes non-stop with no recovery . . . three categorized climbs totaling 24 minutes of muscle-shredding agony . . . a lung-searing intermediate sprint . . . and a finish so violent, that it demanded everything you had. That is the only way to ride!!”

Indoor Cycling Association Audio Master Class 2012 TDF Stage 10

OK, a bit dramatic, but your riders are flying high on adrenaline and they couldn’t agree with you more.

Do encourage everyone to take time to stretch after class, to eat and continue to stay hydrated. For me, I’m looking for a café to sit back and enjoy a nice French press.