ICA Master Class the Giro Rosa: La Grimpeuse in Honor of Mara Abbott

ICA Master Class The Giro Rosa: La Grimpeuse In Honor of Mara Abbott

Created by: Sara Butler Zalesky Training Type: Race Simulation—Climb Working HR Zones: Zone 4, 5a Total Class Length: 60 minutes

Who is Mara Abbott?

Grimpeur (grampeurr), or the feminine grimpeuse (grampeuhz), is a French term, literally translated as “climber.” To be a true grimpeur, one must be strongwilled and physically tough, able to suffer more than the next rider to get to the top first. True heart. This kind of rider can excel in the mountains, like Eddy Merckx, but also be a powerhouse like George Hincapie and the ever colorful Jens Voigt. In the women’s peloton, American Mara Abbott is the epitome of a grimpeuse. This climbing profile was created in honor of this amazing female athlete.

In Rio de Janeiro, Abbott was by far the most experienced climber in the women’s peloton for the Olympics. With stretches that reached 20% in grade, Abbott and Dutch race leader Annemiek van Vleuten dropped most of the field as they scampered up the hard climb of Vista Chinesa. But when van Vleuten crashed out in the downhill (very scarily, I might add), only 10 kilometers separated Mara Abbott and the finish line. After the perilous descent, Mara put forth a veritable time trial effort, pushing herself to her limits, even after 125 km (78 mi) of hard racing. The whole world was breathlessly hanging on the edge of their seats watching her incredible drive. It was a heartbreaking loss for the US, as Anna van der Breggan of the Netherlands (RaboLiv), Emma Johansson of Sweden (WiggleHigh5), and Italian Elisa Longo Borghini (WiggleHigh5) worked together to overtake Abbott in the final 200 meters of the race.

We will never, ever forget the efforts of this brave, amazing cyclist!

The Giro Rosa

The Giro Rosa, or Giro d’Italia Femminile, is the premier stage race on the Women’s World Tour, which held its first edition in 1988 as the “Giro Donne.” This year, 2016, was the 27th year for the Giro Rosa. Another American, Megan Guarnier (Boels Dolmans) took the overall win for the nine stage, 855.7 kilometer tour. Mara Abbott first

Indoor Cycling Association Master Class The Giro Rosa: La Grimpeuse

appeared on the podium in the Giro in 2009, taking second place overall. The following year, she took home the maglia rosa, the famed pink jersey.

Like many stage races, the Giro Rosa 2016 included a 2km prologue to set the General Classification. Stage 1 began in Gaiarine in the northeastern part of Italy, about 31 miles from Venice, and capped off stage 9 with the finish at Verbania, in the northwestern part of Italy on the shores of Lake Maggiore.

This profile details stage 5 of the Giro Rosa, which began in the town of Grosio and traveled 77.5 km to the finish line in Tirano, on the Switzerland–Italy border.

The Climb

Situated in the province of Lombardy, the Mortirolo is part of the Italian Alps and many professional riders consider it the most difficult climb in any of the major tours. Often referred to as the “Queen climb of Europe,” one pro—He Who Must Not Be Named but whose initials are L. A.—referred to it as the hardest climb he’s ever done.

While there are other ways to climb the Mortirolo, for the 2016 Giro Rosa, the climb began in Mazzo. It is just over 7.5 miles long, peaking at 1,300 meters, and the road is often only wide enough for one car. With an average grade of 10.5%, the incline maxes out at 14.2%. If that doesn’t mean that much to you, just know it is a very steep, very challenging climb!

In stage 5 of the Giro Rosa, there was an early crack in the peloton and Abbott took a chance to break away. English climber Emma Pooley was ahead of the peloton until halfway up the climb, when Mara caught her. Pooley gave an incredible effort to keep Abbott’s wheel, but there was no stopping the American. This profile describes the

Indoor Cycling Association Master Class The Giro Rosa: La Grimpeuse

excitement of the race between these two women as they made their way up the slopes of the Mortirolo.

Intensity

This profile is one long climb. Climbing for an entire indoor cycling class (between warmup and cooldown) is a challenging ride, but it is certainly attainable by most riders who have been attending classes regularly. It is also realistic: outdoors, cyclists in the high mountains (Alps, Dolomites, Rockies, etc.) are often on climbs that range from 30 minutes to 3 unrelenting hours or more. One of the biggest challenges your riders will face will be the mental aspect of the ride, so use this opportunity to pull out your most inspiring coaching!

In reality, most of us wouldn’t be able to do the Mortirolo climb anywhere close to 51:44 like Abbott did. Make this climb your Mortirolo, with an average effort at a 7–7.5 rate of perceived exertion (RPE), or at functional threshold power. There will be brief forays to above threshold, or an RPE of 8. This isn’t a walk in the park and there are no breaks built into the profile, but I do hope when you finish, you will have proven to yourself that you are stronger, mentally and physically, than you ever thought you were.

Modifications

The beauty of indoor cycling is that your less fit riders can take a break if they need to. You are there to motivate them, but unlike being outdoors, where Mother Nature doesn’t provide you with a resistance knob or gear lever, they can back off if needed. Make sure to give your newer or less fit riders that option if they are nervous about doing one long climb. On the other hand, they will discover a newfound confidence if they can conquer this challenge and stay committed to the climb! One way to reduce chances of injury or

Indoor Cycling Association Master Class The Giro Rosa: La Grimpeuse

soreness is to keep the cadence above 65 rpm. It is the slower cadence at higher resistance that is more likely to cause muscle soreness.

Warmup Bye M’friend, Goodbye, Maserati, 6:36, 91 bpm Gradually bring up the resistance, cadence hovering around 85–90 rpm, with surges to 95 rpm for no more than 30 seconds.

I hope you were paying attention to the Olympics and witnessed the incredible effort American cyclist Mara Abbott put forth on the home stretch of the women’s road race. Many people were screaming at their televisions, willing Mara to keep pedaling! Unfortunately, she was caught in the final 200 meters of the race and sadly crossed fourth. It was a heartbreaking loss but her performance has solidified Mara Abbott in the minds of Americans and the world as one of the greatest female cyclists.

Mara is no stranger to the women’s elite pro peloton. She is a pure climber, a grimpeuse, and often she is commanding the race in the mountains with her WiggleHigh5 team. While the rest of the world watched the Tour de France, Mara Abbott dominated stage 5 of the Giro Rosa 2016 in Italy with very little fanfare.

Our profile today commemorates Mara’s incredible effort to climb the Mortirolo in 51:44 and win stage 5 of the 2016 Giro Rosa! Today, I want you to pull on the jersey of a winner. You will be climbing the entire time. Yes, you heard me correctly! But I know you can do it...and so do you.

Beginning of the Climb 12:16, Maserati, 5:43, 147 bpm RPE increases to 7–7.5, at FTP; rpm goes low, 72–78.

As the peloton strings out, we find the leaders at the front of the pack. The road up the Mortirolo is often only wide enough for one car to pass. The grade has increased as well, to 8%–9%. British rider Emma Pooley of Lotto Soudal Ladies uses the movement of the peloton to make her escape. American Evelyn Stevens (BoelsDolmans) who wears the pink leader’s jersey, doesn’t give chase.

Early Break Black Sun, James Dooley feat. Celldweller, 2:49, 133 bpm

The grade increases to 11% and trying to keep 9 mph becomes extremely difficult. Rpm drops to 70–75 with the addition of a little more resistance. Feel the effort of the climb for about 1 minute, then add resistance and stand to simulate a switchback for about 30 seconds. All riders need to add resistance! Keep the gear and sit and grind at 67 rpm.

Indoor Cycling Association Master Class The Giro Rosa: La Grimpeuse

At the last minute, stand and increase cadence as Mara Abbott goes on the attack.

The peloton breaks apart even further as the riders deal with a jump in grade to 11%. There’s no holding back Abbott, though, as she makes a break for it in the final stretches of that section. Add resistance and jump after her!

Friction, Imagine Dragons, 3:21, 104 bpm At the chorus, add gear and stand, increasing your cadence; it’s not quite an attack but not a mere standing climb.

A small group breaks off from the front in the lesser slope of 9%. They know they might not be able to catch Abbott, but they work together to at least get close. Take on more resistance and stand—not quite an attack, but feel yourself riding just below your limit.

Catching Up Price of Life, Methodic Doubt Music, 3:10, 100 bpm Have your riders focus on keeping a consistent speed/effort, adding resistance to jump out of the saddle, no more than 20 seconds each time.

Emma Pooley hears the whistle of rubber on the road behind her. She knows someone is coming up and her race radio crackles in her ear. Her directeur sportif tells her who is on her tail. Keep a steady effort through the song as we go into the switchbacks, adding resistance before you rise out of the saddle.

Emma knows she’s in for a fight to keep ahead of Abbott, especially as the grade increases to its maximum 14%. She has a decision: make a stand or let Abbott pass her and try to catch her wheel.

The Fight Station, Russian Circles, 8:43, 125 bpm Briefly increase cadence until the music starts to slow around 3:00. Add another gear and slow your cadence down for about 1:45.

Pooley decides to try and stay ahead of Abbott, really pushing herself to her limit, but Mara has gotten herself into determined mode. She doesn’t let up as she comes within striking distance. Pooley’s (and our) response is to hang on to Abbott’s wheel.

Increase the resistance and surge your legs—yes you can!—focusing on your breath as you pedal faster. Maintain good riding posture, shoulders down and away

Indoor Cycling Association Master Class The Giro Rosa: La Grimpeuse

from your ears, elbows slightly bent, and chest opened. Do not suck in your abs; expand the abdomen as you breathe in, then push the air out with the diaphragm.

At 4:48, the music slows. Add gear and stand as the climb gets steeper.

We are now at the heaviest part of the mountain! Increase the resistance and stand for about a minute. 14% hurts and both riders feel the burn.

At around 6:00, there’s a little increase in rpm as the music ticks up.

Abbott has the best legs of the day and begins to pull away from Pooley but she (and we!) tries to keep up, giving just a little more effort. Don’t forget to breathe! Open your belly as you draw in, then push the air out with your lower abdominals. More air equals less burn.

Pooley’s Last Stand Last Stand 2k11, Erik Ekholm, 2:53, 100 bpm Cadence around 72–75 rpm. Slightly above FTP/7.5 RPE

The hill lets up a bit, but it is no less uncomfortable as we increase the rpm and you let out just a bit of resistance.

Emma Pooley is a strong climber, another grimpeuse, and makes an enormous effort to keep Abbott’s wheel.

At 0:50 add resistance and stand and push for 30 seconds.

Stand with Emma—get those legs pumping and allow your body to move side to side, using all your strength to direct your power into the pedals.

Add resistance again at 1:50 for one last shot, until the final 25 seconds (which could be a bit of a break for some).

Pooley admits to herself there’s no way she can hold on to Abbott’s wheel and lets her go. Back off your effort and breathe deeply, using your diaphragm to pull air in, then push it out. The more blood you move through your muscles, the more oxygen they have to use.

The Secret to Climbing The Secret is Momentum, Kerretta, 6:22, 124 bpm The grade drops to 8%. Riders should keep at or slightly above FTP, rpm 72–75.

Abbott overtakes Pooley and is not seen again by another rider until the finish. Her secret? Momentum. Abbott had it and kept her effort going instead of slacking when

Indoor Cycling Association Master Class The Giro Rosa: La Grimpeuse

she met up with Pooley. Mara knew that no one could catch her if she kept her relentless momentum going through the climb.

At around 1:45 the music slows. Add gear and stand into a switchback for about 30–45 seconds.

As we head into a switchback, we stick with Emma Pooley. Keep it steady as you add resistance and stand.

Music picks up again around 2:58.

Pick the pace back up. Keep working, keep pushing. You got this!

The Good, the Bad, and the Very Ugly 1777, Russian Circles, 7:20, 155 bpm Keeping a steady effort, slightly above FTP, 72–75 rpm. At 1:00, add resistance and stand on a switchback for 30 seconds.

Now Pooley’s effort becomes staying ahead of the chase group, even as the grade increases. Add resistance and stand as the road switches back again.

At around 3:00, the pace picks up. Increase your cadence to 75–78 rpm for about 90 seconds.

Lotto Soudal’s directeur sportif tells Pooley that the chase group is less than 15 seconds behind and working really well together. As we saw in the Olympics, the more riders you have with you to share the effort, the faster you go—that’s how Mara lost in the last few hundred meters. It’s also our cue to kick up our effort and try to hit the top of the climb before we get caught. Let out a bit of resistance and pick up the pace! You do not want to get caught!

At 4:25, add resistance and attack the switchback for about 30 seconds.

Another switchback. Stand up but add a few more rpm with the increased resistance. Keep the pace strong as you control your movement from your center.

At 6:15, let go of a little pressure.

Settle back into 75–78 rpm while releasing a little resistance.

The Final 3 Km We On Fiya, Methodic Doubt Music, 2:45, 122 bpm Still holding intensity around threshold, at a cadence of 75–78 rpm.

Indoor Cycling Association Master Class The Giro Rosa: La Grimpeuse

Now comes the mental part of the effort—overcoming the negative thoughts: “I can’t do it. This is too hard.” Yes, it is hard. Change is hard and often painful. But, as Michael Douglas says in The American President, “You gotta want it bad, 'cause it's gonna put up a fight.” Your body is going to fight you. You have to force it to adapt.

Can’t Stop Me, Methodic Doubt Music, 1:52, 101 bpm At 1:00 add resistance and stand and attack to the top, putting out a very hard effort for 30 seconds.

There’s no stopping you when you put your mind to something. Dig deep—the power is there, just waiting to be tapped. Get yourself over the top for the Queen of the Mountain points!

The Descent (aka the Cooldown) No Return, God is an Astronaut, 6:02, 124 bpm

You did it! You rode up the Mortirolo... Well, in our minds we did! That was over 45 minutes of straight climbing! You should be very proud of yourselves—that’s a huge feat for anyone.

Did you prove to yourself that you are stronger than you thought? You can do anything if you go in with the right mindset. You are your own limits.

Megan Guarnier of BoelsDolmans wrapped up the 2016 Giro Rosa with the overall victory, the second American to win the Giro after Mara Abbott’s two wins (2009 and 2013). Megan’s teammate, American Evelyn Stevens, came in second. Last year’s overall winner, Rabo Liv’s Anna van der Breggen, came in third. Mara ended the tour in fifth place overall, after her win in stage 5.

The Dutch squad of BoelsDolmans has been the team to beat in the 2016 Women’s World Tour, with Megan and Evelyn’s teammate, Brit Lizzie Armistead, winning most of the races in the first half of the year. While WiggleHigh5 has a strong cast as well, it has been BoelsDolmans taking the podium most often.