TDF 2016 Stage 2 Wind and Rollers J Sage

2016 Tour de France Package Stage 2 Saint Lo / Cherbourg-en- Cotentin Wind and Rollers

Created by Jennifer Sage Training Type: Race Simulation Working HR Zones: Zone 3 to 5c Total Class Length: 60 minutes

Profile Overview With a title like that, can you guess what the stage might be like? This is Normandy, the region of northwest France along the Atlantic coast. The peninsula jutting out into the sea is called La Manche, which means “sleeve.”

Normandy gets its name from the invasions of the Normans in the 9th through 11th centuries. For the next thousand years, wars continued to ravage the soil of Europe, but most people will recognize the modern-day history and fame of Normandy from the large-scale D-Day landings that occurred on June 6, 1944. Stage 1 of this year’s Tour finished at Utah Beach. Many of the villages along the routes of these two stages were completely destroyed over 70 years ago.

Normandy is also known for cows and butter. Yummy butter!

ICA Tour de France Package 2016 Stage 2: Saint-Lo / Cherbourg-en-Cotentin Wind and Rollers This part of France is all about the sea. There are numerous harbors and lighthouses that dot the rugged west-facing coastline, and sandy beach resorts on the more protected north- facing coast.

One constant on the stretch of road that stage 2 follows is le vent…the wind. The wind will likely present a considerable challenge to riders, perhaps even more so than the mountains of the Pyrénnées or Alps.

Profile Objective and Intensity We will join the riders at the 83-km point, leaving 100 km left to race (62 miles). They have traveled through undulating terrain with a few classified climbs, and are now heading along the flatter coastline. With headwinds and crosswinds, riders will need to stay close for protection, forming pacelines with whoever is nearby. The last part of the route is very spiky with quick ups and downs, but nothing serious until the final climb. Yes, stage 2 has an uphill finish and includes a 14% segment that will challenge the legs of the sprinters who would normally excel in a stage like this, provided their team does a good job of delivering them to the finish.

As usual during the first week of the Tour, the sprinters will be salivating for glory. This is not where the GC riders or the climbers excel. In fact, the leader’s jersey may change hands several times in the first week. The GC favorites don’t generally want the jersey this early in the game because that means they will have to wear their riders out to defend it. No, today would normally be a day for the sprinters, the wannabe sprinters, and the opportunists.

ICA Tour de France Package 2016 Stage 2: Saint-Lo / Cherbourg-en-Cotentin Wind and Rollers This means that the riders targeting the green jersey will be expecting their teammates to support them in their quest. GC favorites will be hanging back and letting them have the glory, and will allow the team domestiques to work in service of the sprinter.

The wrench thrown into today’s stage? The uphill finish up the Cote de la Glacerie. No, the sprinters will not be happy at all about that! This is the perfect stage for a rider like world champion Peter Sagan, who not only sprints and time trials well, but can climb pretty quickly when he needs to. He is going to be your chief nemesis today.

ICA Tour de France Package 2016 Stage 2: Saint-Lo / Cherbourg-en-Cotentin Wind and Rollers

Songs #1 & #2 Warm-Up Etienne, Christer, 3:46, 92 bpm La Manouche, Zebda, 4:03, 92 bpm Explain that you are meeting the stage at the 83-kilometer point, with 100 kilometers left to ride. Over the course of these two songs, gradually raise intensity to a high Zone 2 while matching the beat at 92 rpm.

Welcome to Normandy, the part of France that is known for cows, butter, and of course, the World War II D-Day landings on the Normandy beaches in 1944. Stages 1 and 2 take place in a part of Normandy known as La Manche, which means “sleeve” in French. It’s a big arm jutting out into the Atlantic Ocean, hence the “sleeve.” Normandy is also known for everything that has to do with the sea. Lots of harbors, great seafood—especially if you love mussels! Plus, there are lots of famous sailboat races that take place here. And what do sailboats need to succeed? Anyone? Anyone?

WIND! Yes, this area is known for wind. If we are lucky it won’t be a full-on headwind, which can be as tough as the highest climb in the Alps. A crosswind can be dangerous, but we can use a technique known as an echelon to protect ourselves as we ride. Basically it’s when riders line up behind each other and slightly to the side, very similar to a V formation of geese flying—except that you’ll create only one side of the “V.” If the wind is coming from the left, you stagger the bikes from left to right.

Stages early on in the Tour de France are often designed to cater to the sprinting specialists. Once the Tour gets into the big mountains, the sprinters are usually in the “autobus”—that group of riders hanging on for dear life at the very back of the peloton. They aren’t built to climb—they are built for power. And the first week, plus usually a few stages in the middle, are always gifts to the sprinters.

Today’s stage has all the hallmarks of a sprinter’s stage. It’s somewhat flat with fairly mild rollers for part of it. However…there is something about today’s stage that may frustrate the most powerful sprinters like Mark Cavendish, Andre Greipel, and Marcel Kittel. And that is the fact that it ends in a pretty steep 3-kilometer climb. Those huge, powerful legs might lose some of their steam by the end of that climb, which opens this stage up to other riders.

A rider like Peter Sagan will do well in today’s stage, because while he may not be as powerful as those other three, he has climbing abilities they don’t have, and he has won the green jersey the past four years. He has a way of being closer to the line in more stages than anyone else, even if he doesn’t win the stage.

Today’s stage has Sagan’s name all over it. He is going to be your chief opponent! He’ll be wearing his world champion stripes this year, after winning the World Championship last September in Richmond, Virginia, which will surely fire him up.

ICA Tour de France Package 2016 Stage 2: Saint-Lo / Cherbourg-en-Cotentin Wind and Rollers

You? You are an up-and-coming young rider at his first Tour de France! However, you’ve done really well at other stage races for your team, and won a stage at the Giro. While not a pure sprinter like Greipel, Cavendish, or Kittel, you have some promising power in those legs. Peter Sagan is your hero!

Song #3 Hello, Wind! Let the Rhythm Just, The Polish Ambassador, 5:55, 98 bpm You are going to divide the class into three groups so you can simulate pacelines. Do this by counting them off or designating sections of your class as 1, 2, and 3. Get them ready to start by the 2nd minute of the song so you have 5 minutes.

I’m going to divide you into three groups so we can simulate pacelines during the first half where the roads are flatter. When there’s a headwind, you’ll take turns alternating the lead that are about 45 seconds long. If there’s a crosswind, however, those turns will only be 15 to 30 seconds, to simulate the very punchy efforts that will be required.

For the second half, we’ll get into some rolling hills, which may protect us slightly from the wind…maybe.

Right now we have a headwind, so you’re going to line yourselves up behind whatever riders are near you. Imagine that you are a sprinter on your team, and you have one of your teammates with you. If worse comes to worst and you get separated from a paceline, you’ll have each other.

Guide them through a paceline, alternating the lead every 45 seconds. As the name of the song suggests, tell them to “let the rhythm just” establish itself as they ride. When they are in front, their intensity increases to high Zone 3; when they are drafting they are low Zone 3.

Song #4 Crosswinds Take it From Me, Kongos, 3:11, 86 bpm The wind shifts to their left side. Change the alternating pulls to every 20 to 30 seconds. This time, however, when they are leading, they push to threshold.

The road has shifted, meaning the wind is now pummeling us from the left. You’ll have to work harder when you’re in the lead. Take your effort to right above threshold, working hard against the wind. Not breathless, mind you, because you won’t be doing your teammates any favors if you’re so winded after your pull that you can’t grab the wheel when you drop back.

So, as I mentioned before, you are an up-and-coming rider who has made a name for himself in smaller races. To win a stage of the Tour de France or to garner enough green jersey points to turn some heads is your goal. You may not win the jersey, but you’ve got to start somewhere, right? This might be the stage for you!

ICA Tour de France Package 2016 Stage 2: Saint-Lo / Cherbourg-en-Cotentin Wind and Rollers Song #5 Peter Sagan’s Motto Undefeated, Def Leppard, 4:41, 90 bpm Often the shifting winds mean that echelons break apart and then quickly re-form. It’s different than a paceline into a headwind—an echelon can only be as wide as the road, which is not very wide. This may mean you may find yourself with different riders when you regroup. You’re about to have a surprise guest… As you introduce Peter Sagan to your riders, you’ll have to keep them alternating in their paceline (if you’ve been doing 20- second pulls, bring it back to 30 seconds).

Being buffeted around by the wind means our group broke apart, but we re-formed into another echelon, and guess who we are riding with? Peter Sagan and one of his teammates are riding with us.

Peter is one of the most well-known and well-liked riders of the pro peloton. He’s from Slovakia, and he’s known as a joker. Last September, he won the World Championship in Richmond, Virginia, so he has the colorful world champion stripes across his chest. He also won the Tour of California, and at the Tour de France has won the green jersey for the past four years! Interestingly, he doesn’t win that many stages—he’s just one of the most consistent. One might call him a gobbler of points!

Well, this song is in honor of Peter Sagan. He’s been undefeated at the Tour for the green jersey, and you know he wants a repeat performance this year. That means that he will be going hard for the upcoming intermediary points a couple of kilometers ahead.

But you know what? He’s not the only one who wants them…you’re in a good position at the front end of the peloton, so this could be your opportunity.

Song #6 Intermediary Sprint Warriors of the World Unite, Manowar, 5:56, 86 bpm If the last song was Peter Sagan’s tune, this one is yours! The road has shifted and it’s back to a headwind. While it’s still a challenge, it will be easier to target the intermediary sprint ahead in the village of Port-Bail (pronounced “Por-Bye”) without crosswinds buffeting us into each other. You should be alternating for 30 seconds, but only for two rounds, because you’ll have to set up for the sprint.

The song takes a break at 3:47.

Riders are reorganizing to get their sprinter closer to the front. You feel good about where you are. You glance over and see Peter Sagan tucked behind his leadout rider; and there are a few of the other big names.

Take a deep breath because you want these points! When I say “GO,” you will turn it up, stand up, and explode, making sure to have sufficient gearing underneath you. Only then might you be in the top three across the line. You’ll hold it for about 15 seconds—that’s all you’ll need.

ICA Tour de France Package 2016 Stage 2: Saint-Lo / Cherbourg-en-Cotentin Wind and Rollers

At 4:27 the energy picks back up. Have them ramp up their effort to high Zone 4…they have about 30 seconds. You should dismount, grab your cowbell if you have one, and get them excited. At 5:00 the singer sings, “Brothers everywhere, raise your hands into the air, we’re warriors, warriors of the world.” You shout, “GO!”

After they sprint for 15 seconds, let them catch their breath as the song winds down. Tell them:

Well, you got nipped at the line by Peter Sagan, but hey, you came in second! You get 17 points and he gets 20, so not too far behind. He glances over at you and you imagine him thinking, “Hmmm, this upstart looks like I did four years ago. Better keep an eye out for him!”

The big question is…who will get the 50 points for winning the stage?

Song #7 Roller-Coaster Hills Rollercoaster, The Bleachers, 3:09, 81 bpm You are now moving into the undulating hills, which should protect you somewhat from the winds. Settle into the 80 rpm, allowing them to recover from the sprint for a minute before bringing intensity back into Zone 3. This is a fun song where you can stand and surge on the verse, and sit on the refrain. The final 20 seconds should be a concerted climb.

Song #8 More Fearless, VNV Nation, 6:16, 140 bpm More rollers; this time gear up and slow the cadence down slightly to 70 rpm. Keep the energy high, but intensity and breath under control. Alternate seated climbs with standing surges every 45–60 seconds, along with the energy of the song.

What few breakaway attempts there were, they’ve all been reeled in. It’s folly for a solo break or small group to think they can battle the winds and stay ahead. So the peloton is essentially all together. But because it’s only day 2, there has been no attrition—there are 198 riders crammed on these narrow roads. It’s a little scary at times!

You keep telling yourself you are not afraid. You are not alone. (Say it with the lyrics of the song, and repeat it a couple of times throughout the song.)

Song #9 Downhill Shake it Off, Walk Off the Earth, 3:55, 80 bpm Spend the first 2 minutes cruising downhill, then level off on a flat road with a little more resistance. Intensity should be manageable.

Did you convince yourself that you aren’t afraid? If there is any doubt left, you need to shake it off! We’ve got a few short uphills before the final climb to the finish.

ICA Tour de France Package 2016 Stage 2: Saint-Lo / Cherbourg-en-Cotentin Wind and Rollers Song #10 Go Big! Climb to Sainte-Croix Hague Go Big or Go Home, American Authors, 2:49, 122 bpm Not a long or steep climb, but encourage riders to shift up and climb moderately hard at 61 rpm. Then stand and push even harder at 2:14 until the end.

If you are gonna go at all…I think you should go BIG or go home! Who’s with me? Let’s do this. We need to stay toward the front of the peloton; minimize the number of riders who try to get in front of us.

Song #11 Descent Les Toupies, Mètatuk, 2:04, 90 bpm Reduce the load and let the legs spin downhill at 90 rpm.

You’re going to need this quick recovery. Keep in mind that you have to keep some in reserve in your fuel tank, so take advantage of this. The end is about 7 minutes away!

Song #12 High Anxiety in the Peloton! Victory, The Weekend, 3:01, 160 bpm Final stretch before the finishing climb. There’s one short, steep climb in the middle. Grab 80 rpm, raise intensity to high Zone 3.

We’ve got to get over one small climb before the final steep ascent to the finish line. The peloton is jockeying for position already—that increases the possibility for accidents, so keep your eyes open.

At 1:14 stand and push hard until 1:50 to get over the hill. Ease back down to Zone 3 and describe the final climb.

Remember earlier I told you that sprinters will be nervous about this stage? Normally, in the first week, they have many chances to get their green jersey points, and this is a classic sprinters’ stage, except for one thing…those stages usually have flat approaches to the finish, where they can tuck in behind their teammates and not expend much energy until they need it. Then BOOM—they go for it in the final 100 meters. It is usually down to six or seven riders vying for the green jersey.

It won’t be like that here. No, there are 3 km of steep climbing ahead, which will tire their legs out, so their normal explosive effort may not be as, well, explosive. That means this stage may not end up won by a classic sprinter—they may be robbed by an all-around rider who has good power but also excels at climbing. So there is a big question mark on this finish!

YOU might be that type of rider!

ICA Tour de France Package 2016 Stage 2: Saint-Lo / Cherbourg-en-Cotentin Wind and Rollers Song #13 Côte de la Glacerie—Sprinting on the Hill! J’ai Cherché, Amir, 3:32, 120 bpm This song is the French contribution to the 2016 Eurovision competition. It starts off mild; get them climbing at 60 rpm right away, dialing in sufficient resistance to feel “hard,” but leaving room for even harder.

At 0:30 have them increase resistance, then at 0:48 stand up and push for 30 seconds. Sit back down at 1:20, but keep intensity above threshold.

So far so good! This should hurt a little bit, but again, leave something in the tank so you can sprint for the finish. It’s going to be a standing sprint so you can keep the power to the pedals.

At 1:50 stand up again and drive until 2:24. Get off your bike, get your bell out, and get them ready to sprint! At 2:56 they will increase their intention and GO with 20 seconds left (at 3:12)! High power, high gear, high cadence until the end!

Cues to use the last 2 minutes:

You are tucked in behind your leadout rider. Your legs are screaming at you, but hold on—it will stop hurting when you’re done!

You can see the finish line ahead about 100 meters; get yourself ready. You are right there with Peter Sagan, and some other riders. Cavendish, Kittel, and Greipel, the classic sprinters—the ones with the tree trunks for thighs—are suffering on this climb; they may not be able to hold it. Their body language is showing failure. Can you hold out?

And NOW! Your leadout drops off and it’s your time. Add a gear and—Go! Power it out, c’mon, you can do it!

Song #14 & 15 Cool-down Prends Garde a ta Langue, Zaz, 3:41, 157 bpm Rever Mieux, Daniel Belanger, 3:21 How does it end? I’m going to leave it up to you; you can decide who wins depending on your class! Or have them decide if they beat Peter Sagan or one of the other riders. Maybe they simply made it to the top 3, which is pretty impressive in and of itself for a fairly new rider.

This first cool-down song has a jazzy, happy energy to celebrate your success!

The Tour de France has begun—some really hard stages lie ahead of you, but you can be very proud of having handled these rough-and-tumble winds today. Time to recover for two really long stages over the next two days.

ICA Tour de France Package 2016 Stage 2: Saint-Lo / Cherbourg-en-Cotentin Wind and Rollers Stage 2 Playlist (60 minutes) If a shorter class is needed, you can take off one of the rollers, the anxiety in the peloton, and/or one of the downhills. Just make sure to provide some recovery.

Section Music BPM Time Warm-Up Etienne 92 3:46 Christer Warm-Up La Manouche 92 4:03 Zebda Hello, Wind! Let the Rhythm Just 98 5:55 The Polish Ambassador Crosswinds Take it From Me 86 3:11 Kongos Peter Sagan’s Motto Undefeated 90 4:41 Def Leppard Intermediary Sprint Warriors of the World Unite 86 5:56 Manowar Roller-Coaster Hills Rollercoaster 81 3:09 The Bleachers More Fearless 140 6:16 VNV Nation Downhill Shake it Off 80 3:55 Walk Off the Earth Go Big! Climb to Sainte-Croix Go Big or Go Home 122 2:49 Hague American Authors Descent Les Toupies 90 2:04 Mètatuk High Anxiety in the Peloton! Victory 160 3:01 The Weekend Côte de la Glacerie—Sprinting on J’ai Cherché 120 3:32 the Hill! Amir Cool-Down Prends Garde a ta Langue 157 3:41 Zaz

Cool-Down Rever Mieux 3:21 Daniel Belanger