FEATURED RACE a Very Dark Place – Instructor Notes 02

A VERY DARK PLACE

FEATURED RACE A Very Dark Place – Instructor Notes 02

LENGTH FEATURED RACES 51 minutes Paris-Roubaix, Liege-Bastogne-Liege, La Fleche Wallonne, Paris-Nice and TYPE Criterium du Dauphine Speed FEATURED RIDERS WHAT IT’S ABOUT Philippe Gilbert 5 x 4 minute high-intensity intervals, Fabian Cancellara featuring a mix of solid solo efforts, Thor Hushovd short climbs and attacks. This Bradley Wiggins workout will improve top speed Frank Schleck and power over short distances. Andy Schleck Cadel Evans

STRUCTURE 5:00 Warm-up 3. Joining Gilbert and the Schlecks 2 × :30 Sprints as they attack in Liege-Bastogne- Liege 1:30 Rest 4. Taking on Cancellara on the 5 x 4:00 Intervals with 3:00 rest cobbles of Paris-Roubaix between each interval. Each interval has its own aggressive personality: 5. Holding on to Wiggins and crew in the Criterium du Dauphine 1. Solo breakaway in Paris-Nice 4:00 Cool-Down 2. Small group breakaway in Fleche-Wallonne

“PEOPLE HAVE TO REALLY SUFFER BEFORE THEY CAN RISK DOING WHAT THEY LOVE”

CHUCK PALAHNIUK

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.

MAIN STORY POINTS TO NOTE We’re not going to lie. This is There are no short cuts in A Very Dark Place. The temptation with a session like this is to hold out a a seriously hard session. This is bit and save energy for the remaining intervals; but with all about taking your group to a three minutes between each effort, there’s plenty of time for recovery. Use the on-screen action to motivate very, very dark place – five times. and encourage your riders to stay with the leaders – Conquering ‘AVDP’ is a rite of these guys are the best in the world! passage for any true Sufferlandrian. Make sure your group really make the most of the Featuring 5 x 4 minute intervals, this workout is recoveries between efforts. This is the time to take in anything but repetitive. Each 4 minute hard interval fluids, and take the resistance right off; they should serves up its own special flavour of pain, combining continue turning their legs over at a good cadence. to create a delectable feast of agony…what’s your taste? Would you prefer to join Cancellara as he blasts across the cobblestones of Paris-Roubaix? Or perhaps “THERE’S NOTHING WRONG IN SUFFERING, climbing attacks with Wiggins and Evans? Or maybe you prefer a solo breakaway? Whatever your appetite IF YOU SUFFER FOR A PURPOSE” for suffering, AVDP is guaranteed to satisfy. H. G. WELLS

Start 0 4m 7s 3 The opening credits include footage of Let your riders get comfortable on their bikes Fabian Cancellara exhausted after winning and start to roll their legs over during the on- the 2011 Paris-Roubaix – one of the world’s screen credits. oldest and most iconic one day races, famous for its long stretches of deep There is plenty of recovery time built into the cobblestones, and sometimes referred to workout; use it wisely so you can put 110% into as the Hell of the North. That’s how your every interval. riders should be looking at the end of today’s session!

Warm Up 0:04:07 2m 9s 5 A nice tropical start to the workout, your class are riding in the Tour of Singkarak - Indonesia’s UCI Asia tour event in West Sumatra.

More 0:06:16 58s 5.5 The Asia Tour events are a great place We’ll start to build the intensity by gradually Pressure for emerging professionals but can be increasing resistance and cadence. dangerous with relatively inexperienced riders. Your class should move to the front Whilst the workout is still easy it’s good to to avoid crashes! remind your class to relax their arms and shoulders and limit upper body movement. Try to model the form of the riders on screen.

More 0:07:14 1m 1s 6 We're starting to work our way up towards How are your class looking under a bit more Pressure the front of the peloton. The best way to pressure? Have their positions changed? Are conserve energy is to ride through the they remaining relaxed? Now is the time to lock middle of the pack; your class will waste in perfect form, to maximise efficiency and valuable energy going around the side in power once things get a bit harder. the wind.

Harder 0:08:15 1m 32s 6.5 Almost there. Let’s go a little bit harder to get right to the front.

Jump 0:09:47 32s 10 Your class are lining up for the OCBC Time for the hard work to begin – we’re going Singapore Criterium on Singapore’s to test our legs with 2 x 30 second ALL OUT famous F1 track. Getting a good start is sprints! They’re only short, but they should critical here. be done at absolute maximum effort – this is the first test of the legs and will really wake everything up in preparation for the main interval set. “THE SALVATION OF THE WORLD IS IN MAN’S SUFFERING” Get your riders to focus on the initial jump (standing start) out of the blocks so be sure WILLIAM FAULKNER to have them tighten down the resistance and almost come to a complete stop. It’s going to hurt, but they’ll have around two minutes to recover between sprints.

Recover 0:10:19 1m 41s 6 Back in with the peloton, your class should Your class shouldn’t completely shut down in just sit behind the other riders and spin this recovery segment. Keep the legs turning their legs. over as they will want to flush out the lactic acid!

Drop into a big gear and a really slow cadence for the last 30 seconds in preparation to power off the start line in the next sprint.

Jump 0:12:00 32s 10 Your class are up against riders like REALLY REALLY push your class here - get them multiple Tour de France stage winner to sprint against each other! They’ll have some Robbie McEwen and his Orica-GreenEDGE recovery time before we enter the main set. team mates. Make sure they stay standing up until the video tells them to sit down.

Recover 0:12:32 1m 13s 6 Back in the peloton. Remember, 6/10 isn’t complete recovery - your class should be able to talk but not sing. We don’t like singing at the Sufferfest!

After around a minute of easy recovery, start to prepare the class for what’s to come; they’re about to enter a very dark place, five times.

Each interval has a different focus, so they should just take each one as it comes and give it everything they have. Let’s get into it!

Interval 1 0:13:45 4m 8 Paris-Nice - the “Race to the Sun”. Held Interval 1: solo breakaway in early spring, this event is often held This effort is all about maintaining a steady, in freezing conditions, and is widely solid, maximum effort for 4 minutes. It’s a great regarded as the first true form indicator way for your class to get a feel of where their for the Tour de France contenders. threshold is, setting a baseline for the coming French ASTANA rider Remy DeGregorio intervals. “NO PERSON CAN rarely gets to steal the limelight from A countdown clock is provided for each minute, team leaders like Vincenzo Nibali, but this and the final 30 seconds. REFORM THEMSELVES time he has been given some freedom. The Movistar team are chasing hard and WITHOUT SUFFERING Really focus and maintain that effort. If riders will want to set up the win for their team start to bog down, get them to slightly reduce AND HARD WORK” leader Alejandro Valverde, so your class resistance and keep pushing - don’t let anyone will need to put in a big effort to stay THOMAS CARLYLE blow up and find themselves unable to finish the away. interval.

Recover 0:17:45 3m 2s 3 Beautiful scenic ride through the Spanish Reduce resistance and cadence, and allow the countryside. legs to recover for a few minutes. Towards the end of the recovery, let the riders know that the next interval will be very different – this time they’ll be in a small group breakaway, so they’ll need to work hard with the other riders to stay ahead of the chasing pack of riders.

Interval 2 0:20:47 36s 8 Fleche-Wallonne - this Belgian mid- Interval 2: small group break week classic features winding roads and This is an undulating course – it’s going to get plenty of short sharp climbs. Perfect for a progressively steeper, so we’ll be playing with breakaway group to sneak away and not the resistance and cadence quite a bit. be seen again until the finish line.

We start out at the same RPE we used for Held in April, Fleche-Wallone is one of Interval 1. three Spring Classics held within a week in the Belgian Ardennes.

Small 0:21:23 37s 8.25 This is a pretty strong breakaway so your It's only stepped up one RPE here - don’t let your Climb class will need to hang onto them up this class up the pace too much - they will need to climb. But save some energy for the steep finish this interval strongly. section coming up.

False Flat 0:22:00 33s 8.25 VERY slight reduction in resistance (one gear), and increase cadence by 10 RPM.

Back on 0:22:33 28s 8.25 That’s Marc Madiot hanging out of Reduce another gear, and fast pedal at 110 RPM the Flat! the car. Directeur Sportif Grunter Von as we head towards the next steep section. Agony makes him look like a puppy dog in comparison - your class don’t want Grunter’s wrath. Suffer!

Climb 0:23:01 18s 8.5 Big increase in resistance here. Dial it right up and slow the legs to 80 RPM – at 8/10, this is a HARD effort. PUSH!

Steeper 0:23:19 46s 8.75 The gaps are starting to open now, as Cadence is down even lower now so make sure riders start to get tired. Stay with the your class are keeping a solid upper body - no leaders! swaying.

Stand 0:24:05 40s 9 The final steep pinch. Drop the other Cadence is very low here (60 RPM) and your riders here! class will need to get out of the saddle to finish off the climb.

Get them to focus on a strong core - tense abs and straight back - no hunching over the bars. They want to use that powerhouse of a core to get everything down into the pedals.

Recover 0:24:45 3m 2s 3 Your class are about to line up for Liege- 2 down, 3 to go! The next interval features a lot Bastogne-Liege, the grand finale of a of attacks - this is where you have some options sacred week in Belgian cycling. depending on your riders’ experience and fitness levels. Beginners should focus on maintaining Philippe Gilbert, a former world champion resistance and cadence as per the on-screen and winner of this race, doubts your class instructions, however they may choose to sit out has what it takes to beat him today. the attacks.

As you challenge your class to respond to Gilbert’s attacks, get them ready to hit their maximum from the start of the interval by starting to tighten down their resistance.

Interval 3 0:27:47 20s 9 An attack out of the blocks from the Interval 3: climbing attacks Schleck brothers. Go with it! This interval is varied – this is the first of many standing attacks! Your class will be riding with some of the best climbers in the world, so they’ll need to be on their guard right from the outset.

Steady 0:28:07 1m 45s 8.25 Your class are with some of the favorites Let your class settle into a rhythm. They will Climb here; Philippe Gilbert is sitting behind need to take deep breaths to slow their heart saving energy so make sure your class rate after that first attack. This segment keep an eye on him. alternates between sitting and standing.

Sprint 0:29:52 18s 9 There it is. He questioned your class's Right back up to a very solid tempo. If your commitment to suffer earlier, so they need class are struggling with the pace at this stage to show him what they can do! they might want to skip this acceleration and focus on saving something for the big sprint at the end.

Steady 0:30:10 42s 8.5 He’s not letting up and has put a gap It’s a slow build up from now until the finish so Climb between himself and your class. Get back this is the last chance for your riders to catch up there! their breath - as much as they can while still pushing!

Bigger 0:30:52 43s 8.75 This is the final climb to the finish. Get Your class should be in a big gear here - make Gear ready for the final sprint to the line - sure their upper bodies are still and arms nobody questions a Sufferlandrian’s will to relaxed. suffer.

Sprint 0:31:35 15s 10 SPRINT!! Your class should be giving it everything in this final sprint. They will be very tired as this is the most difficult interval.

Recover 0:31:50 3m 1s 3 We're over half way! A few members of the class will begin to doubt that they can do more of these - reassure them that they will feel better at the end of this recovery section and be ready for the next intervals. They are Sufferlandrians, after all!

Interval 4 0:34:51 23s 8 Now that the hilly classics are over we will Interval 4: speed and power move over the border into France for the There are a lot of accelerations in this interval - Paris-Roubaix. Paris-Roubaix is the ‘Queen and the pace rarely offers any chance to recover of the Classics’ covering over 250kms of - so your class will need to prepare for all the narrow French farm roads and cobbled pace changes. In general, they won’t have to paths, and Swiss rider Fabian Cancellara is change resistance too much, they’ll just have to the master… adjust cadence as required by the video.

Attack 0:35:14 19s 9 There he goes! Your class need to jump on There’s that first acceleration. It’s only short, so that move immediately. don't hold back!

Slightly 0:35:33 15s 8 The carnage has started, your class have Your class will need to use this slight easing of Easier obviously been caught too far back. Time the pace to get their breath back and heart rate to push up to the front. under control.

Increase 0:35:48 19s 8.5 Thor Hushovd has also managed to come As the pace picks up again, pay particular Pace across - he’s world champion and packs a attention to how your class are reacting to the big sprint. pressure. Are they hunching their shoulders or bobbing?

Slightly 0:36:07 12s 8 The bunch is bigger now. Riders like Easier Allesandro Ballan and Juan Antonio Flecha are back in the mix.

Increase 0:36:19 22s 9 It's Cancellara again! He doesn’t like Take a look at Cancellara's position - he’s Pace having any company. going all out over cobbles and his upper body is perfectly still and relaxed. Your class should be trying to imitate this as they desperately try to hold his wheel.

Slightly 0:36:41 12s 8 Back together again but this is an elite Easier group and the winner will likely come from here.

Increase 0:36:53 27s 9 Cancellara again! He loves these cobbles. Pace

Slightly 0:37:20 13s 8 Gee, we can't seem to shake these Your class shouldn’t be easing off at all now. Easier sprinters. Remember, this is still an 8/10 effort and they should really be hurting.

Increase 0:37:33 15s 9 Time to drop these other pretenders. Let’s Pace commit this time and lend Cancellara a helping hand.

Break 0:37:48 15s 7 No-one is working with Cancellara. They It backs off quite a lot here so make sure your all know he’s the strongest and don't want class use these 15 seconds to prepare for the to lend him any help. Your class should sit upcoming minute long effort. A minute at 9/10 on and wait for the next attack. will have them close to breaking point by the end.

Increase 0:38:03 53s 9 There are the leaders up ahead. Watch This is a long time at 9/10 and can seem to last Pace as Cancellara (and your class) simply ride forever - make sure your class have enough past them. reserves to finish the interval strongly.

Recover 0:38:56 3m 3 Wow, your class can probably see why Really set them up in this recovery interval for a Cancellara is the king of the classics - he HUGE finale… was incredibly strong in this edition of the Paris-Roubaix.

Interval 5 0:41:56 18s 8 Your class are in the high mountains of the Interval 5: mountain climb Criterium du Dauphine here with the likes This interval is all about STRENGTH – big gear, of Tour de France stars Bradley Wiggins, low cadence. Watch out for the attacks in the Cadel Evans, Joaquim Rodriguez and the final half of the interval! Schleck brothers.

More 0:42:14 1m 54s 8.5 It’s getting steep here and it looks like This is the longest segment of the interval and Resistance Dutch rider Robert Gesink from RaboBank lasts for almost 2 minutes. Your class should be is feeling good! riding at a difficult tempo, but prepared for even further pressure ahead!

Attack 0:44:08 1m 19s 8.75 First attack! That's Chris Ankar-Sorenson As the pressure increases and the cadence and your class need to follow. He’s a drops, make sure your class are keeping their serious threat for the stage win. upper body still and relaxed.

Sprint 0:45:37 20s 10 The top of the climb and the finish line. This is the final effort of the workout. Make sure Joaquim Rodriguez hits out early. SPRINT your class give it EVERYTHING! AND FIND A VERY DARK PLACE!

Cool 0:45:57 4m 50s 3 Well, I bet your class indeed found A Very DONE! Now is the time to congratulate your Down Dark Place during that session - if not, class, give them a pat on their sweaty backs they need to repeat the entire work out! and let them reflect and compare stories of the Grunter Von Agony will be very happy that suffering that was. your class got that final stage win. He will be equally happy that they did it in the true Sufferlandrian way - by suffering more than all others!

Finish 0:50:47

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