FEATURED RACE Violator – Instructor Notes 02
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VIOLATOR FEATURED RACE Violator – Instructor Notes 02 LENGTH FEATURED RACE 68 minutes Giro d’Italia (Tour of Italy) TYPE FEATURED RIDERS Speed World class sprinters; Mark Cavendish WHAT IT’S ABOUT Peter Sagan 64 sprints of :05, :10 and :15 John Degenkolb seconds – this is the essential sprint improvement video for racing Matt Goss cyclists, but will make anyone Elia Viviani stronger, fitter and more powerful! © The Sufferfest 2014 Violator – Instructor Notes 03 STRUCTURE 12:00 Warm-up 18:35 SET 2: Stages 4-6 26:50 SET 1: Stages 1-3 • 10 x :05 sprints / :15 recoveries • 12 x :05 sprints / :30 recoveries • 8 x :10 sprints / :30 recoveries • 8 x :10 sprints / 1:00 recoveries • 4 x :15 sprints / 1:30 recoveries • 6 x :15 sprints / 1:30 recoveries • 2:45 Recovery • 3:00 Recovery 4:20 SET 3: Stages 7-9 • 8 x :05 sprints / :05 recoveries • 6 x :10 sprints / :10 recoveries • 2 x :15 sprints / :15 recoveries 4:00 Cool-down © The Sufferfest 2014 Violator – 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 Violator – Instructor Notes 05 MAIN STORY POINTS TO NOTE Who is the fastest of them all? In Violator, you’ll With 64 sprints between 5 and 15 seconds, there are a LOT find out! You are the newly crowned Speed Demon of pace changes in this workout. Fast gear changes are vital – of Sufferlandria. Your nation wants to develop your watch and listen for the sound cues to ensure you don’t miss rising talent so you can represent Sufferlandria at the a beat. Olympics in Rio 2016. In preparation, they’re sending Really focus on maintaining the same maximum power you to the Giro d’Italia, where you’ll take on the world’s throughout each interval. Digging very deep for explosive best sprinters – names like Cavendish, Sagan and power is what this video is about, and many riders may not Degenkolb. Unfortunately for you, the Sufferlandrian have gone there before. National Team doesn’t have the budget for a lead out train – so you’ll be doing all the work on your own, During the recovery intervals, it’s important to keep the which means a LOT of sprinting. A LOT. In fact, you’ll legs turning over in a light gear; try to maintain a cadence have 64 sprints over 9 stages. Feel the need for speed?? of around 90, to assist with rapid recovery before the next It’s time to get Violator’d! sprint. As Elite Coach Neal Henderson, the sports scientist who designed this workout says, “The first set almost feels easy. But halfway through the second set, you dig yourself into a hole that you won’t come out of until the workout is over.” © The Sufferfest 2014 Violator – Instructor Notes 06 VIOLATOR Section Time Duration RPE Story Instructor Cues Start 0 4m 40s 3 Violator is all about speed, strength Let your riders get comfortable on their bikes and POWER. As the Speed Demon of and start to roll their legs over during the on- Sufferlandria, you’re here at the Giro screen introduction. d’Italia to prove that you can mix it with the world’s best sprinters – let’s show Whilst the number of speed intervals is them who really IS the fastest of them all! daunting, there is plenty of recovery time built into this workout; make sure you use it wisely so you can put absolute maximum effort and power into every one of the 64 sprints. Warm-up 0:04:40 3m 5s 4 This is the ceremonial start of the Giro We’re going to do a nice long warm-up to d’Italia – following the official team prepare your body and mind for the huge task presentation, the riders follow the Race ahead. Start off in a nice and easy gear, with a Director's car to the official race start. cadence of around 90. We’ll gradually introduce some high cadence work in progressively higher gears, to really get those legs primed for the hard work ahead. This is the perfect time to check out the riding positions of your group and make sure they start the workout with good technique and a proper position – strong core, relaxed arms and shoulders, and smooth, circular pedal strokes. We don’t want to see any bouncing in this workout! Start 0:07:45 1m 51s 5 And we're off! It’s a flat roll along the Slightly harder gear (increase the resistance); waterfront for the first few minutes, but just enough to feel some heat in the legs as you you're not here to enjoy the scenery! You'll continue pedalling at around 90 RPM. need to keep your eyes on the road, and stay alert to any early breakaway moves. Chase 0:09:36 1m 3s 6 What did we say? EYES ON THE ROAD!! Take it up another gear and increase leg speed Back On to 100. You should be starting to warm up by You’ll need to chase back on after that now - it’s a good time to do a form check - do little crash… you have a strong, solid core? Relaxed shoulders and arms? Soft elbows? Recover 0:10:39 55s 3 Back it off just for a minute - you'll work up a big sweat over the next hour, so use these short recovery segments to take a drink. Climb 0:11:34 1m 4s 7 First climb of the day! Let’s face it, as a The road is getting steeper, so dial up the Speed Demon you're not going to be near resistance. The key here is to work on a high the front on these steep sections - you'll cadence - over 110 RPM. If you can't turn your be back in the bunch suffering away with legs over that quickly, then take it back a gear Mark Cavendish and the other sprinters. or two. Recover 0:12:38 1m 1s 3 A nice twisting descent. Riders will be Relief! Enjoy an easy spin down the hill before hitting speeds of around 100km/h here. we hit the next climb… Climb 0:13:39 1m 8 Well, we didn’t expect it to be so hilly this Second short climb - this one's a little harder early in the stage! (your legs should be warm by now); at 8/10, you're at the upper end of the exertion scale. Descent 0:14:39 1m 58s 5 This is the final descent before the run into As your group enjoys this final 2 minute the first of the sprint finishes. recovery before the main set, explain to them that it’s CRUCIAL they pay attention to the on-screen and sound cues throughout the next section; with 64 sprints (!), they’re going to have a LOT of gear changes and it might take a few sprints for them to get that dialed in correctly. Just before each sprint, they’ll hear a bell (‘ding’) which is their cue to get into the right gear. A few seconds later, they’ll see the green light and hear the gunshot which means GO GO GO! Reassure them that they’ll get the hang of it pretty quickly; by the end of the session they’ll be able to do it in their sleep. SET 1, 0:16:37 7m 1s 10 In a sprint stage like this, the teams with SET 1: STAGE 1 (12 x :05 sprints / :30 recoveries) Stage 1 strong sprinters will all go to the front of And so we begin…points to note: 3 the peloton in the final 5k to help slingshot their sprinter towards the finish line. In this segment your group will be fighting • The 5 second sprints are done at absolute MAXIMUM effort - RPE 10/10, with a cadence of 110+. for position behind the Orica GreenEDGE With such a short duration, the effort will be mostly leadout train, who are working for their about acceleration rather than hitting and then sprinter Matt Goss. But look out for Mark maintaining speed. Cavendish on the left! He’s wearing the rainbow stripes of World Champion • It’s up to your riders whether they choose to stand, and has the speed to challenge the sit or do a mixture of both - as long as they’re going Sufferlandrian Speed Demon... all out, we’re happy. • For those who choose to stand, make sure they’re not putting all their weight on their arms and handlebars; they should have a more central position on the bike and use their core to hold them in position.