FEATURED RACE the Wretched – Instructor Notes 02

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

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

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 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?!

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.

Attack 0:16:59 16s 8.5 Wow, there aren’t many left at the front. Out of the saddle! Pay particular attention That’s Portugal’s Rui Costa attacking, he’s to the on screen instructions, as you'll be the 2013 World Champion - don't let him alternating in and out of the seat on the climbs ride away! throughout this workout.

Climb 0:17:15 14s 8 That shed a few of the pretenders. It’s a Back in the seat. very select group now.

0:17:29 38s 8.5 There’s another attack! These guys want This acceleration goes for over 30 seconds and to sneak away before the top of the climb only drops half an RPE when it’s over. Pacing is and steal those King of the Mountain super important here. (KOM) points.

Climb Fast 0:18:07 1m 8s 8 Hmmm, this could be the big move for the Try to use this slight reduction in intensity to day. You'll need to work hard to stay with slow down your breathing and heart rate. You these guys! That’s Thomas Voeckler sitting still need to maintain a cadence of 80 - this is at the back - he’s an aggressive rider and anything but easy! surely wants the KOM points.

Really 0:19:15 51s 8.25 Kicking up to the summit here. Stay with Now it’s getting seriously steep. Increase the Steep them and get ready for the sprint for the resistance, out of the saddle and power up the KOM. final stages of this climb.

Remind the class how important it is to win the King of the Mountain points - they need the bus money to or they’re going to be walking home from France!

Sprint 0:20:06 18s 10 SPRINT! Maximum effort, out of the saddle!

Descent 0:20:24 55s 6 Third place? Directeur Sportif Grunter Von 1 climb done, 2 to go. Take the resistance right Agony won’t be happy with that. We still off and fast pedal the descent (110 RPM). have work to do… Keep the class in the spirit of the race - ask them to get low and aerodynamic on this descent to stay with the leaders.

False Flat 0:21:19 20s 7 Your class are in a breakaway here, they Back to the flat road and our base level. will need to keep the pressure on if they Increase the resistance, and slow the legs down want to stay away. See that red spotted to 90. jersey? That's the King of the Mountains jersey and it’s what your riders need to earn!

Short 0:21:39 20s 7.5 It looks like the chasing peloton isn’t Short climb - resistance goes up slightly, and Climb giving your class much freedom today. cadence comes down to 80.

Sit In 0:21:59 16s 6 Follow them, use the other riders to break Back off the resistance as we prepare for the wind. the second climb. Focus on starting the next interval with breathing and heart rate under control and comfortable. This next climb kicks off with a big effort - make sure your group are in a suitably big gear to respond to the violent attack at the start.

Serious 0:22:15 25s 9 This one is serious, your class will need to CLIMB 2 (5.5 minutes): A slightly shorter climb, Attack respond immediately. You're riding with but there'll be quite a few pace changes - watch Cadel Evans - 2011 Tour de France winner. and listen carefully. Straight out of the saddle for an explosive start!

Sit Down 0:22:40 30s 8 Slight drop in pace - back in the saddle and pushing a solid gear as we settle in for the climb.

Stand Up 0:23:10 17s 8.25 Wow, he’s really looking for an early move Stand! today. This is serious.

Whew - 0:23:27 47s 7.75 And now one of Cadel’s minions has come Sit down and get into that solid rhythm - stay Help! across. As two team mates they will work relaxed, steady breathing. together to stay away.

Stand Up 0:24:13 19s 8.25 How is your group looking out of the saddle? They shouldn’t be hunched over the bars - watch how solid and powerful Cadel looks out of the saddle.

Sit Down 0:24:32 8s 8.25 It looks like some others might be coming Back down but don't reduce the resistance… across to join your breakaway.

Slow Up a 0:24:40 12s 8 Back off resistance by the SMALLEST amount, Bit and maintain that cadence of 70 RPM. In just a few seconds we’ll back it off a bit further, but continue grinding our way up this climb.

We’re 0:24:52 1m 15s 7.5 You've been caught! The group is now This tempo section goes for over a minute so Caught being led by Team Sky - they want to win try to settle into a good rhythm. Don't back if this race like they did in 2012 and 2013! off TOO much though - we'll have a brief respite very soon…

Descent 0:26:07 29s 5 Back the resistance right off and turn the legs over quickly for this short descent.

Climb 0:26:36 36s 8 Back into it. The winner of the stage will This is only a short climb so make sure your come out of this group - let's try to get this class get the most out of it. They will be KOM! sprinting for the top in less than 1 minute.

Sprint 0:27:12 19s 10 SPRINT! This is the top so make sure your class put 100% into this sprint! They'll have a nice long recovery descent before the final climb.

Descent 0:27:31 1m 12s 6 That's better - you got the KOM! The class is going to be hurting by now - but there is only 1 climb to go! It's super important to keep the cadence high on the descent and get into that aero position; it's not quite time to rest those legs just yet.

On The 0:28:43 18s 6.5 Yep, this is a breakaway. You'll need to You’ll be going straight into the climb from here Flats work with your breakaway companions to so make sure you don’t completely exhaust stay away from the peloton. yourselves on this flat breakaway segment.

In this breakaway, your class will be taking turns on the front with the other riders - just as breakaway riders do in a real race.

Pull 0:29:01 9s 7 It's your turn in the wind. Roll through Take it up a gear; there is no need to jump out of smoothly or the other riders will get angry! the saddle, just maintain a smooth, solid pedal stroke at the same high cadence (100).

Ease Off 0:29:10 24s 6.5 Off the front and out of the wind. Back down a gear.

Pull 0:29:34 17s 7 Back on front. Continue with your turns on the front.

Ease Off 0:29:51 25s 6.5 Get off the front as soon as your turns are Maintain RPM, 1 gear easier. done - you need to save as much energy as possible for the finale!

Pull 0:30:16 19s 7 One last turn in the wind. Stay down low to decrease your frontal area (which increases wind resistance).

Ease Off 0:30:35 29s 6.5 To the back again. What’s that? Is that the sound of an angry chasing peloton closing in?

Climb 0:31:04 21s 7 Uggghhh, back on the climb and hardly CLIMB 3: last but not least! This climb goes for any time to recover. That’s the way cycling close to 8 minutes and gets progressively harder is sometimes. - make sure you pace yourself on the lower slopes.

To The 0:31:25 35s 7.5 Front

Harder 0:32:00 1m 12s 7.75 Australia’s Cadel Evans again. He wants How's everyone looking? Many riders lose form this stage and your group is going to have when they climb - focus on a solid core, relaxed a hard time beating him. He’s tenacious. arms and shoulders and no hunching or bobbing around in the saddle.

Stretching 0:33:12 2m 15s 8 Riders are dropping like flies! Keep the gas Take it up another notch. We're now at 8/10, Out on. Don't let any gaps open up. and maintaining that cadence of 80 for just over 2 minutes. Watch and listen for the standing/ sitting cues.

Attack 0:35:27 17s 9 Wow, that’s some incredible suffering Standing attack! Warning - we're only around from Cadel. He won’t let up and it’s half way through this climb, and it doesn't get hurting all the other riders! Can your any easier. If any of your riders look like they’re group match him? about to crack, they may want to take this attack easy - it’s better to finish the workout strong.

Sit Down 0:35:44 2m 58s 8.5 That effort took some casualties and one This segment lasts for 3 minutes, so find a of them looks like Alberto Contador - rhythm and settle in. Pay attention to the defending Tour de France champion! Don’t standing and sitting cues. get dropped with him! Riders will start to fall apart during this session, so pay close attention to who is starting to struggle and provide encouragement - they don’t want a flogging when they get back to Sufferlandria!

KOM 0:38:42 1m 2s 8.75 Almost at the top. It’s seriously steep Your riders won’t think they can go any harder on these switch backs. Frank Schleck, now, but this is the final push to the top. There Thomas Voeckler and Ivan Basso are all will be a descent and chance at respite soon! Tour de France contenders - they're not Get ready for the final sprint. going to give up this KOM easily.

Sprint 0:39:44 14s 10 Final KOM and your class are in a position LEAVE NOTHING!! Recovery is only 15 seconds to get it. Sprint! away!

Descent 0:39:58 29s 6 YES! That seals up the KOM classification. That was a seriously tough climb - well done! BUT, now we're in a position to challenge It’s not over yet though - we still have about 5 for the stage win now. Let’s go for it! minutes until the end of the interval and then we can truly rest! KEEP THAT CADENCE UP!

Flats 0:40:27 28s 6.5 This is the breakaway that will take the Deep breaths - slow that heart rate and bring stage. You're with Luis Leon Sanchez, the breathing back under control. Thomas Voeckler and Jens Voigt - they're all renowned for making these types of moves.

Attack 0:40:55 15s 8 That's Jen Voigt, he will be telling his legs Your class won't want to respond to this attack to SHUT UP right about now. Your riders but they must, it’s only 15 seconds then they can should do the same. recover for another minute or so.

Flats 0:41:10 51s 6 The other riders expected that from Jens. No chance.

Flats 0:42:01 19s 7 It's still together. For now. Remind your class how hard they have worked to get this far - they are with the leaders heading into the finale of a TOUR DE FRANCE stage. All of Sufferlandria is watching them now - they HAVE TO WIN THIS STAGE!

Attack 0:42:20 17s 8 There it is! Follow the attack - the other Another attack, your class should have only riders are looking tired. just got their breath back but they will need to follow!

Counter 0:42:37 14s 9 Your class must counter them straight The counter attack is a classic move in bike away and hope they’re too tired to chase. racing - the idea is that the others wasted energy on the attack and are tired so you attack them when their guard is down. This is usually the final nail in the coffin for a tired breakaway group!

Flats 0:42:51 30s 8 They’re certainly looking weaker now and Only a slight back off; your riders will need your class are off the front. to find a nice tempo here. It's going to get progressively harder over the next 2 minutes.

Leave Him 0:43:21 51s 8.5 The other riders are cracking and massive Up that tempo slightly. If you see anyone at gaps are opening. Your group need to breaking point, have them back off until the open that gap on the other chasing riders. next interval so they can finish strong. Goooo for it!

Attack 0:44:12 49s 8.75 Damn, they caught back up to your group. One last increase in tempo. This won’t be pretty No glorious coast across the line - this will but you’re almost there! The stage win is at your be fought all the way to the finish! fingertips!

Get your class ready for the final sprint and HONOUR, GLORY and VICTORY!

Sprint 0:45:01 21s 10 Here comes the finish line… The final sprint – once this is done you can rest as long as you like, just squeeze out that last little bit of energy!

Warm- 0:45:22 4m 10s 4 Amazing – your group did it! It’s just like AAAAAHHHHHHHHHH – recovery time! Down the old days when they were the stars of global cycling - don’t let the fame get Congratulate your riders on that massive final to them this time, there will always be effort - it drags on forever and they did a great another race! Let them enjoy their cool job getting through it! down ride back to the team bus. Perhaps it’s even time to enjoy some tasty post And congratulate them on taking the final stage stage treats? AS WELL as the King of the Mountain jersey.

Finish 0:49:32

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