FEATURED RACE the Wretched – Instructor Notes 02
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THE WRETCHED FEATURED RACE The Wretched – Instructor Notes 02 LENGTH FEATURED RACE 48 minutes The Tour de France TYPE FEATURED RIDERS Climbing Thomas Voeckler Cadel Evans WHAT IT’S ABOUT Jens Voigt A pure, attacking, Alberto Contador climbing, fighting Frank Schleck Tour de France stage Andy Schleck Philippe Gilbert © The Sufferfest 2014 The Wretched – Instructor Notes 03 STRUCTURE 5:00 Warm-up 35:00 A classic Tour de France stage featuring 3 major climbs, lots of attacks and a fast run into the finish line. 4:00 Recovery “SUFFERING IS THE POSITIVE ELEMENT IN THIS WORLD, INDEED IT IS THE ONLY LINK BETWEEN THIS WORLD AND THE POSITIVE” FRANZ KAFKA © The Sufferfest 2014 The Wretched – 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 The Wretched – Instructor Notes 05 MAIN STORY POINTS TO NOTE The Wretched is all about The Wretched is renowned as one of the HARDEST Sufferfest videos…just like a real road race, there is redemption. You’re a cycling no set structure – and no (real) rest intervals! You’ll hero who has fallen from grace; be taking on a Tour de France stage condensed into 35 minutes, and featuring 3 major climbs (6, 5 and 8 a Sufferlandrian who has forgotten minutes long) before a fast ride to the finish. how to suffer. You have one last shot at salvaging your reputation, by With very little recovery, correct pacing is very important in this workout. Use the opportunity during winning this final stage of the Tour the warm-up to help your group set their ‘base’ tempo de France. Oh, and you also need level of 7/10 – it shouldn’t feel comfortable at all, but to win the King of the Mountains you should be able to hold it for up to an hour. competition to earn the team enough The stage features a LOT of attacks; some riders may choose to sit these out if they’re looking for a slightly bus money to get home. less intense session, or if they’re struggling in the later Because the French have been on strike again, the stages of the workout. 7 hour stage has been compressed into 35 minutes. How hard can it be?! © The Sufferfest 2014 The Wretched – Instructor Notes 06 THE WRETCHED Section Time Duration RPE Story Instructor Cues Intro 0 5m 2s 4 The opening image is of Thomas Voeckler Let your riders get comfortable on their bikes – the popular French rider who epitomises and start to roll their legs over during the on- suffering. His twisted facial expressions screen introduction, which sets the scene for tell of the pain he’s able to put his body the task ahead. through, and should serve as inspiration for your riders! Really bring the class into the story here - make them feel like they’re really in the Tour de France, riding for their own reputation and the glory of their nation, Sufferlandria! Warm-Up 0:05:02 1m 41s 5 You'll be warming up on the course of the Now is the time to check out the riding 2012 London Olympics road race. positions of your group and make sure they start the workout with good technique and a proper position. Focus on relaxed shoulders and arms, and a still upper body. 0:06:43 1m 36s 6 The course features a pretty solid climb, Gradually increase resistance as the climb gets as your group is about to discover… steeper, but maintain a consistent cadence of around 90. 0:08:19 1m 6s 7 You've now hit the steeper slopes of the This section of the warm up should give your climb - don’t worry, it ends shortly! group a good idea on pacing - most of the next 35 minutes will be done at this intensity upwards. You should feel as though you could maintain this tempo for up to an hour. 0:09:25 45s 5 Well done - you're over the top! Enjoy an The hard work is about to start. The Wretched is easy roll down the other side, all the way essentially a single 35 minute effort, so prepare to the start of your 35 minute Tour de your group for some solid work and scrappy, France stage. unpredictable racing all the way to the finish. Easy 0:10:10 25s 6 As your group roll off the start line, they It's time to SUFFER! Warn your group that there Rolling will follow the Race Director's car until the will be lots of short, sharp attacks right from the red flag is dropped. start - just like in a normal Tour de France stage Start - so they'll need to be ready for some quick increases in intensity (resistance and cadence) as soon as the flag drops. We're Off 0:10:35 7s 7 That’s it, the red flag has dropped and the You're straight back to that 7/10 effort - this will race is underway. be your base. Get ready for the attacks! Attack 0:10:42 12s 9 Wow, that didn’t take long. These riders Make your class feel like real professional racers are hoping to sneak away early. Go with - tell them they have to be constantly alert for them! attacks…they can't afford to let any breaks get away without them in it! Race 0:10:54 13s 6 Back together. Sit behind and wait for the Encourage your group to get into the habit of next move. controlling their breathing after these short attacks. Slow, deep breaths will assist in bringing down the heart rate and preparing for the coming efforts (there’ll be plenty of them!) Attack 0:11:07 9s 8 There it is - the counter attack! Another short, sharp acceleration. Be 0:11:16 34s 7.5 Don't commit yet, let's just follow and see Back off the intensity slightly here, but try to what happens. keep the cadence at 100 while we're still on the flat roads. Attack 0:11:50 6s 8 Good thing your group didn’t waste too much energy in that last move…here are some other riders trying to get away. Ambushed 0:11:56 17s 9 The other riders know your group is riding You'll be on the edge for this attack, but there's strong so they're attacking while you're a brief respite just ahead. tired - don’t let them get away. Race 0:12:13 19s 7 Great work closing them down! Just sit in Ease back to your base of 7/10. the group for a few moments… Attack 0:12:32 24s 8.5 The gap is opening fast. Go with it! You should be getting used to these attacks by now - give it one last little dig before a ‘rest’ with 2 minutes at or under 7/10. Really focus on good, solid form - strong core, strong legs, sit down low. Sit In 0:12:56 26s 7 Uggghhh. The attacks have come to Even though this is an easier segment, your nothing - for now - and the peloton is back group should still be riding at a good, strong together. Use this lull for recovery. tempo here. For those who have gone out too hard, they might want to use the next minute and a half to get their body and breathing back under control. Small Rise 0:13:30 17s 7 Follow the peloton up this small rise. Out of the saddle as we enter the base of the climb. Back 0:13:47 18s 6.5 Make the most of this small breather before we Down hit our first serious climb. First 0:14:05 1m 19s 7 Here we go! The climb has started and CLIMB 1 (6.5 minutes): This is the first of three Climb your group is working its way back major climbs. Increase the resistance and slow through the field after getting caught at the leg speed to around 80 RPM. Watch and the back of the peloton. listen for the cues to get out of the saddle. Steeper 0:15:24 1m 35s 7.5 That's better! As the gradient increases Increase resistance but maintain the cadence your class are flying up towards the as the climb steepens. How are your riders front. You might have noticed 2012 World looking? Make sure they remain relaxed with Champion Philippe Gilbert GETTING a solid core, flat backs and relaxed arms and DROPPED! shoulders - no hunching.