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! Copyright © 2009 - 2012 Jennifer Sage and Indoor Cycling Association Page 1 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) Copyright © 2009 - 2012 Jennifer Sage and Indoor Cycling Association Page 2 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. Copyright © 2009 - 2012 Jennifer Sage and Indoor Cycling Association Page 3 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. Copyright © 2009 - 2012 Jennifer Sage and Indoor Cycling Association Page 4 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.