The Best Thing in the World (Short Version) - Instructor Notes 2
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THETHE BEST BEST THING THINGIN THE WORLDIN THE SHORTWORLD VERSION The Best Thing in the World (Short version) - Instructor Notes 2 LENGTH FEATURED FOOTAGE 30 minutes Gent-Wevelgem TYPE FEATURED RIDERS Race simulation Peter Sagan, Niki Terpstra, WHAT IT’S ABOUT Geraint Thomas, Vincenzo Nibali, Simon Clarke, Tony 1 × 13.5 minute race Martin, Philippe Gilbert, simulations with Michael Matthews lots of attacks. © The Sufferfest 2017 The Best Thing in the World (Short version) - Instructor Notes 3 STRUCTURE 11:30 Warm Up “WHAT IS THE NOBLE TRUTH OF 13:30 Racing with Sufferlandrians SUFFERING? BIRTH IS SUFFERING, 3:00 3:00 Bask in Glory AGEING IS SUFFERING AND SORROW AND LAMENTATION, PAIN, GRIEF AND DESPAIR ARE SUFFERING” B U D D H A © The Sufferfest 2017 The Best Thing in the World (Short version) - Instructor Notes 4 EFFORT SCALE MAX Feels like: APOCALYPSE NOW ! ! ! 10 — Flat out sprint. Something you could only hold for All Sufferfest videos work 5-15 seconds. off ‘perceived effort’. 09 — Nearly a sprint, but could be held for 15 seconds We use a scale from 1 to to 1 minute. 08 — Very uncomfortable, with very high heart rate and 10, where 1 is lying on breathing. Speaking isn’t possible, but effort can the couch and 10 is a flat be maintained for 3 to 8 minutes. 07 — A ‘base’ effort, this is just slightly below what’s out sprint. This table has called a rider’s ‘threshold.’ Threshold is a strong, uncomfortable effort where speaking isn’t more detail on each effort pleasant but where the effort could be held for up level so you can describe to an hour – certainly no more. effectively to your class: 06 — A steady effort that requires some concentration, but where speaking is easy(ish). 05 — Moderate effort that requires little concentration 04 — Extremely easy range with little to no effort on the TO 02 pedals. 01 — Couch, beer, pizza. © The Sufferfest 2017 The Best Thing in the World (Short version) - Instructor Notes 5 MAIN STORY POINTS TO NOTE For a Sufferlandrian, there is nothing more • The workout is designed by elite cycling coach Grant Holicky of satisfying than Suffering. So what could Apex Coaching (who coaches numerous professional and Olympic be more glorious than going for a ride cyclists and triathletes). The workout is a race simulation designed with other Sufferlandrians? It’s a guarantee for criterium, cyclocross and short races. The key focus of the workout is to develop both power and speed for a sustained period of hard, fast, exciting riding full of plenty while enhancing recovery. of Suffering.your way out. • Replicating courses with several short, steep climbs, this workout So, the Sufferlandrian Government has has several sections where cadence drops down to 60-75 RPM to decided to make you extremely happy build strength and power. You’ll want to get your riders ready for those so they can adjust their resistance accordingly. During these by lining you up for a race full of sections, make sure your riders focus on stability and avoid rocking Sufferlandrians. After a solid warm-up, you’ll or lifting themselves out of the saddle. take on a thirteen-and-a-half minute race in which you have to cover attacks, get up steep climbs, watch out for other riders who want to break away from you and, then, still have enough in the tank for a massive sprint for the win. © The Sufferfest 2017 The Best Thing in the World (Short version) - Instructor Notes 6 THE BEST THING IN THE WORLD (SHORT VERSION) Section Elapsed Time Duration RPE RPM Instructor Cues As your riders get settled in for an epic workout, scan the Start 0:00:00 1m 45s 2 90 room to ensure they’reall well set-up on their bikes. Everyone should be in a nice easy gear, rolling their legs 0:01:45 35s 2 90 over at around 90 RPM. Warm Up 0:02:20 1m 22s 2 90 Don’t let anybody start out too hard – it will compromise their ability to hit the right intensity levels later. With that in mind, we’ll be doing a nice long warm-up today. We need to get those legs and lungs ready for two huge race efforts! So Happy 0:03:42 2m 18s 3 90 As your riders take it up just slightly, the workout will appear on screen. Today they’ll be taking on 2 × 13.5 minute race simulations, with a 3 minute recovery in between. Like any bike race, these races will be highly unpredictable – expect lots of attacks and surges! As the Sufferscale appears on screen, take the time to explain “RPE” to your riders. They’ll be spending a lot of time above threshold (7.5) in today’s workout. A Little More 0:06:00 1m 15s 4 90 Up another notch – still a very easy effort, just a bit more resistance as we get a bit more heat into the legs. Getting 0:07:15 1m 10s 5 95 A bit more – slight increase in cadence. We’ll keep this Faster pace for about a minute, before having our first real test of the legs. As the countdown clock ticks down to zero, have your riders dial up the resistance so they’re ready to… …ATTACK! Nice low position – strong, solid core and Attack! 0:08:25 1m 20s 7 90 smooth pedal strokes. Don’t go too overboard just yet – this effort is just below threshold, and will last for around 80 seconds. Bah! 0:09:45 42s 5 90 Admonish your riders for getting caught! They’ve got a minute to pull themselves together before we make another move… Go Again! 0:10:27 59s 8 100 This time we’ll go a bit harder, taking the effort to just above threshold – this is a very hard effort and our first real taste of Suffering – so make it count! Really focus on maintaining great form over the next minute. Nice fast legs. Sit In 0:11:26 1m 5 90 Take it easy for the next minute, before we make another bold move – during these recovery segments, focus on nice deep breaths. Keep the legs moving at a good cadence but back the gearing off. It’s not total recovery, but a chance to back things off so you’re ready for the next effort. As the countdown clock ticks towards zero, increase gearing in preparation for the first climb (and low cadence section) of the day and let them know they’ll need to stand up. Climb – 0:12:26 1m 8 70 We’ll be climbing for the next minute, and standing for the Get Up! first 25 seconds. Keep the core nice and strong, and relax those arms and shoulders. Get the riders to zero in on how this effort feels, reminding them of the RPE scale so that they can better judge their efforts during the race simulation. Watch riders as they go back into a seated position – if you see any who are throwing themselves down, approach them and remind them to try and sit down in a controlled, stable manner in order to maintain form and power efficiency. Descent 0:13:26 32s 90 Make sure the riders get their cadence right back up to 90 4 RPM to avoid getting bogged down during their recovery. Now the real work begins. Enjoy this final 30 seconds of recovery before the first of our two race simulations! Sufferlandrian 0:13:58 32s 6 90 Race simulation 1: 13.5 minutes. Be prepared for anything! Race 1 Pay close attention to the screen for instructions, and get ready to Suffer! Off Road? 0:14:30 13s 5 60 Don’t be fooled – this is just a very short breather… start to increase resistance as we prepare for our first MAX effort of the day! Goooooo! 0:14:43 10s 10 110 HUGE (STANDING) SPRINT to catch up after losing your position!! Big gear, fast legs, push push push!! Steady Chase 0:14:53 21s 6 90 Ease back down to a tempo effort – don’t let your riders take it easy here – they should still be working hard as they try to recover from that big effort. Cue your riders well in advance that another climb is coming up so they can adjust resistance accordingly. Bridge on the 0:15:14 16s 80 Your riders will just about, but not completely, have 9 Climb recovered so we’re going to challenge them again with a massive, low-cadence effort. Keep those legs turning in strong, smooth circles – not just stomping down on the pedals. Steady Chase 0:15:30 26s 6 90 Good work. Back to that tempo effort before our next big move. Go for it! Almost flat out here over the cobblestones. We’ll You! Attack! 0:15:56 51s 9 100 hold this 9/10 effort for nearly a minute – SUFFER!!! Draft 0:16:47 16s 8 90 Ease off just slightly – we’re still above threshold. Keep up Them the hard work! You may see a little despair on the faces of your riders at this point so keep encouraging them to hold onto the other riders and get over the climb without getting dropped. Now’s your chance for some recovery – we’ll spend just Nice Work 0:17:03 1m 7s 5 90 over a minute regaining composure. Remind your riders that this is not *easy,* however – they still need to be working and trying to recover at the same time.