FEATURED RACE There Is No Try – Instructor Notes 02

THERE IS NO TRY

FEATURED RACE There is No Try – Instructor Notes 02

LENGTH FEATURED RACE 60 minutes The Tour de France TYPE FEATURED RIDERS Speed Sir Bradley Wiggins Chris Froome WHAT IT’S ABOUT Fabian Cancellara Accelerating intervals Mark Cavendish (you get faster and faster Peter Sagan during each interval) Cadel Evans Jens Voigt Thibaut Pinot

STRUCTURE 5:00 Warm-up Second block: First block: 8 minute time trial 4 x Sufferlandrian accelerating • Interval 5 - 4 x 2:00 intervals where you get faster each Third clock: quarter of the interval. 1 minute rest Reverse of the first block in between each interval • Interval 6 – 4 x 1:00 • Interval 1 - 4 x :15 • Interval 7 – 4 x :45 • Interval 2 - 4 x :30 • Interval 8 – 4 x :30 • Interval 3 - 4 x :45 • Interval 9 – 4 x :15 • Interval 4 - 4 x 1:00 5:00 Cool-down

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 There is No Try is about SPEED and the ability to The biggest challenge with this workout will be pacing. accelerate under pressure - just like in a race! You’ll be There’s no point starting out each interval at maximum facing a series of intervals which last from between 1 effort, as you’ll have 3 increases in intensity. Use the and 8 minutes. Each interval is broken into 4 segments, first couple of intervals to play around with intensity and in each segment is faster than the last. So you and determine how you’re feeling. Having said that, might start the interval at your threshold (7/10) and end don’t let the class be timid - make sure they start with it in an all-out sprint (up to 10/10) to the line. a good solid effort In true Sufferlandrian character, this isn’t about TRYING to get faster; you just need to DO it! The middle work block is an 8 minute time trial, broken into 4 x 2:00 segments. Each segment gets You’ll be riding to amazing, exclusively licensed progressively harder, but you won’t be hitting the footage from the Tour de France, featuring everything same RPE as for the shorter intervals. Really focus on from breakaways, sprints, climbs and time trials. maintaining great form during this block – relaxed And you’ll do it alongside some of the greatest riders upper body and shoulders, a smooth pedal stroke and of the current era. Froome, Wiggins, Evans, controlled breathing. You’ll be riding with Sir Bradley Cancellara, Voight, Pinot. You’ll need to pull out all Wiggins, one of the greatest time triallists in the history stops to stay with these giants of professional cycling. of cycling, so take a few cues from him :) Got what it takes?

Credits 0 4m 27s 3 Let your riders get comfortable on their bikes and start to roll their legs over during the on- screen credits.

There is No Try features a lot of pace changes, so make sure your class are comfortable with changing resistance.

Warm-Up 0:04:27 2m 1s 5 Here we are at the Tour de France. One of Your class should feel like they can ride at this the best teams in the world, Team Sky are pace all day. With this in mind, now is a great leading the bunch. Sky riders won the Tour time to have a look around and make sure in 2012 and 2013 and they are known for everyone is set up well on their bikes with good their ability to control races like this. Sit in position; nice and relaxed upper body and a behind them and let them do the work. smooth, circular pedal stroke.

Faster 0:06:28 1m 6 The pace starts picking up and your Only 1 gear harder here. Prepare your class for class are at the back of the peloton with the first attack. Europcar rider Thomas Voeckler.

Attack 0:07:28 32s 7.5 The first attack of the day. Just follow This attack is designed to bring your class up to this one. speed and help them get a feel for some of the higher intensities that they will experience in the coming intervals.

It’s a 20 RPM cadence increase, so also be sure your riders accelerate smoothly and don’t bounce in their saddles.

Back 0:08:00 23s 6 Drop it back and let the other riders in the Down breakaway do the work.

Attack 0:08:23 29s 7.5 Another attack - they’re really trying to This second attack should open up the legs a split this group! bit more. Make sure your class are spinning fast and not grinding gears here.

Back 0:08:52 1m 2s 6.5 Use this recovery time to explain what’s coming Down up. They’ll be doing a series of intervals, with each interval broken into 4 segments - and they’ll be ramping up the intensity with each segment.

The first interval is the shortest, but the intensity is the highest. It should feel uncomfortable (7.5/10) and it will get progressively worse from there!

Interval 1 0:09:54 15s 7.5 Straight away, your class will find Interval 1 - 1:00 (4 x :15) (1/4) themselves in a dangerous looking breakaway group - it looks like the day’s In this first interval you will need to make winner will come from this group. sure your class don’t start sprinting straight away in the first 2 x 15 second segments - it should feel like a relatively gradual build up Interval 1 0:10:09 15s 8 There’s a rider trying to slip off the front - with an explosive kick at the finish. (2/4) don’t let him! Tell your class to be smooth when changing pace and to focus on keeping low on the bike with their arms in a relaxed position as they Interval 1 0:10:24 16s 8.5 Ok, your class stuck with him. Now work chase the riders. (3/4) together to stay away from the pack. Have them stand up for the sprint to the line.

Interval 1 0:10:40 15s 10 The stage win is between your class and (4/4) one other rider. SPRINT!!!

Recover 0:10:55 1m 16s 4 This is a local elite criterium race in The next interval lasts for 2 minutes; that's Denver Colorado. After racing the Tour de double the effort! It's going to hurt…make the France in the last interval this should be a most of this brief respite from the suffering. walk in the park!

Interval 2 0:12:11 30s 7.5 Another small group breakaway. Your class Interval 2 - 2:00 (4 x :30) (1/4) are getting good at picking these moves. Start at a similar effort to the first interval - uncomfortable, but with enough room to take it up another few levels. The efforts are Attack! It's time to step it up and keep up Interval 2 0:12:41 30s 8 sustained for twice as long this time so your with the leaders - the attacks are coming (2/4) class will find this a lot tougher - and you’ll thick and fast! be asking them to SPRINT for the final 15 seconds!

Interval 2 0:13:11 31s 8.5 Work together, if your class and this other (3/4) rider can stay away, they have the stage win between them!

Interval 2 0:13:42 18s 9 With just two riders left in the breakaway, (4/4) you know it's going to come down to a sprint to the finish…

Sprint 0:14:00 14s 10 SPRINT!!!!!!!

Recover 0:14:14 1m 20s 4 Just sit in with the pack and enjoy the The next interval is longer again at 3 minutes. active recovery…you're going to need it :) Use this time to share some good news with the class: you’ll start out slightly easier (1/4 of an RPE). The bad news - this time we’ll be riding uphill. Towards the end of the recovery, start to increase the resistance in preparation for some climbing.

Interval 3 0:15:34 45s 7.25 We’re on some short sharp climbs now. Interval 3 - 3:00 (4 x :45) (1/4) Sit in behind the Orica GreenEDGE team - they're working for Australian Simon This is the first effort that features climbing, Gerrans, who loves these uphill finishes. so your class should be riding at a much lower cadence. With a lower cadence and increased force, it’s possible your class will Interval 3 0:16:19 46s 7.75 It's getting steeper! That’s Sylvain start to get a bit sloppy on the bike - ask (2/4) Chavanel - he loves an early surprise move them to focus on being still and powerful in like this. Follow him! the first 2.5 minutes, then they can throw everything in to a flat out sprint to the finish.

Interval 3 0:17:05 42s 8.25 This is it, that’s the Tour de France leader (3/4) Fabian Cancellara attacking. He can ride all the way to the finish at 60k an hour. Your class will need to work seriously hard to hold his wheel - if they can!

Interval 3 0:17:47 29s 8.75 Cancellara has done all the work and looks (4/4) to be tiring. Now's your chance to take it up another notch and GET RID OF HIM!

Sprint 0:18:16 18s 10 Cancellara is still there - this guy is a machine. Your class will need to put in everything they have if they're to beat him in the final sprint.

Recover 0:18:34 1m 14s 4 Watch as the riders go through the Use this break to have a drink and check in with corners; the front guys roll through your class; how are they feeling? Can they push without slowing down, but the guys at the even harder for the next few intervals? back need to apply their brakes and then sprint back on. This is a good example of Get them into a nice big gear as we enter the why it’s important to stay at the front. Alps - at least a couple of notches higher than they started out the last interval.

Interval 4 0:19:48 1m 3s 7.25 And now we come to the Alps…the good Interval 4 - 4:00 (4 x 1:00) (1/4) news is, your class are climbing with a breakaway group here. These guys aren’t At a starting RPE of 7.25 your class will be the top climbers, so you should be able to working hard, but shouldn’t feel too much stay with them while keeping some energy under pressure in the first minute of this in reserve. interval - make sure they don’t go out too hard, as the final minute is very tough.

They should be in a heavy gear right from the Interval 4 0:20:51 58s 7.75 Ok, so they’re not the top climbers but start, with a cadence no higher than 75. (2/4) they’re still very fast on the climbs - especially when it comes to arriving back at the team bus for first massage! Make sure you keep an eye on form towards the end of the interval. Even when suffering, you should never compromise position and form on the bike. Interval 4 0:21:49 1m 8.25 Your class are climbing with Peter Sagan (3/4) here. It might be hard climbing with him but be thankful they’re not sprinting against him - that green jersey means he’s leading the sprint classification.

Interval 4 0:22:49 1m 8.75 Nearing the top, your class just need to (4/4) catch back up to those front riders.

Recovery 0:23:49 1m 48s 4 Your class are nearly at the half way mark here.

This workout has a nasty way of sneaking up on people. So far, some members of the class might be thinking that it’s not that hard as the duration of intervals has been relatively short.

“NATURE SHOWS THAT WITH THE GROWTH OF But halfway through the next interval, there are INTELLIGENCE COMES INCREASED CAPACITY going to be quite a few sighs of despair! FOR PAIN, AND IT IS ONLY WITH THE HIGHEST So, the recovery segments are very important and your class should be optimizing these by DEGREE OF INTELLIGENCE THAT SUFFERING spinning the lactic out of the legs and taking REACHES ITS SUPREME POINT” deep controlled breaths to get their heart rate and breathing back under control. ARTHUR SCHOPENHAUER The next interval is the longest of the workout - efforts like this and the previous 4 minute interval are great for increasing aerobic fitness.

Interval 5 0:25:37 2m 1s 7 Here we follow the UK's Bradley Wiggins Interval 5 - 8:00 (4 x 2:00) (1/4) in the penultimate stage of the 2012 Tour de France; the Individual Time Trial. We’re back on the flat roads for a solid 8 minute time trial effort. Your class should start out in a gear where they can maintain Interval 5 0:27:38 2m 7.25 This was the stage that set Wiggins up to a cadence of 100, with room to take it up 3 (2/4) become the first British rider to win the more levels as we work into the stage. Tour de France, earning him a Knighthood. The Individual Time Trial is all about mental focus and physical strength; every second counts. Encourage your class to adopt Interval 5 0:29:38 1m 59s 7.5 Wiggins put on an absolutely dominant an aerodynamic postion like the rider on display to win by well over a minute - (3/4) screen - ask them to get down low, relax runner up was his teammate Chris Froome, their shoulders and arms, and really focus who went on to win the Tour the following on generating power through the legs. Pay year. attention to how smooth Bradley Wiggins is and his high RPM. Your class should be emulating this style. Interval 5 0:31:37 2m 3s 7.75 Almost there! To give you an indication, (4/4) Wiggins was averaging speeds of 50- 55km/hour during this stage - so no room for slowing down if you're to stay with him!

Recover 0:33:40 2m 15s 4 Ahhhh. They made it! Time to sit in behind Again, fluid time. Your class will be sweating the other riders and let them do the work a lot by now, and it’s important they remain for a couple of minutes. It's not over yet! hydrated for the work ahead (yes, there’s more!).

The worst of it is arguably over. From now, they’ll do the same thing but in reverse - so their intervals will get shorter and shorter. Which means they can get faster and faster - but with tired legs, can they maintain the intensity necessary?

Towards the end of the 2 minute recovery, have your class get into a heavy gear in preparation for the mountain ahead; we don’t want to see anyone riding a cadence above 75.

Interval 6 0:35:55 1m 1s 7.25 Back in the mountains! We're now with the Interval 6 - 4:00 (4 x 1:00) (1/4) world's best climbers - names like Bradley Wiggins, Cadel Evans, Thibaut Pinot, We’re back into the mountains here so your Vincenzo Nibali and Ivan Basso. You'll need class should be pushing a solid gear. When to climb fast, and keep getting faster if climbing out of the saddle, make sure your you're going to beat these guys to the top. riders aren’t putting all of their weight over the handlebars - solid upper body and flat backs mean your class can use their full lung Interval 6 0:36:56 59s 7.75 The first attack has gone but your class capacity. (2/4) need to sit back and hang onto this group of favorites. Your riders are now well over the half way mark and will be feeling the fatigue. After this interval they only have 6 minutes of pain left - the next 3 intervals go really quickly. So Interval 6 0:37:55 1m 8.25 They’re nearing the top here and gaps are make sure they get the most out of the final appearing everywhere. Your class need (3/4) minute segment :). to bridge across to the front riders if they want to be in the finish.

Interval 6 0:38:55 1m 1s 8.75 Those are two of the best riders in the (4/4) world - and both Tour de France winners. They’re desperately trying to drop your class - don't let it happen!

Recover 0:39:56 1m 49s 4 Oh boy, that was hard. Let’s roll around the Your class will be quite cooked after that last streets of Denver again. There are attacks effort. They are very close to the finish now, going but your class don’t need to follow so give them some encouragement - NEARLY them. THERE!

Interval 7 0:41:45 44s 7.25 Throughout this interval, you'll be Interval 7 - 3:00 (4 x :45) (1/4) riding with young French rider Thibaut Pinot. Many think he could be the next This interval is a mixture of climbs, descents Frenchman to win the Tour - he would be and a flat run into the finish, and cadence the first since 1985, when Bernard Hinault changes accordingly. Make sure your class won his 5th Tour. are following the appropriate cadence requirements.

We’ll start out climbing in a reasonably solid Interval 7 0:42:29 46s 7.75 Let’s follow the Frenchman right over the gear - enough to slow the legs down to 75 (2/4) top of the climb - this is the last steep uphill section! RPM.

The descent in the third 45 seconds is particularly important - your class will .25 With the crest behind us, it's time for a Interval 7 0:43:15 44s 8 be spinning very fast here and will need fast descent to the finish. That’s directeur (3/4) encouragement to continue the high leg sportif Marc Madiot yelling at Pinot. turnover. The run into the finish speed is high Grunter Von Agony makes him look kind in so your class should be low on the bike with a comparison. Don’t let your class go back flat streamlined position. to Grunter in any way other than totally spent.

Interval 7 0:43:59 48s 8.75 What a moment for the young Frenchman (4/4) as he takes the victory at just 22 years of age! Or does he? Get your class to sprint hard to try to deny him the win!

Recover 0:44:47 1m 24s 4 Nearly there - only 3 more minutes of intervals.

Interval 8 0:46:11 30s 7.5 The Champs Elysees, Paris - the world's Interval 8 - 2:00 (4 x :30) (1/4) most famous boulevard. They close this road twice a year, once for the French This interval starts a quarter of an RPE higher national holiday (Bastille Day) and once than the last. Your class only have 3 minutes for the arrival of the peloton for the grand of intervals remaining, so use this information finale of the Tour de France. to motivate them to squeeze out a huge final effort.

Interval 8 0:46:41 30s 8 That's Jens Voigt attacking. The popular If you see riders struggling in the first half of the interval, have them back it off slightly (2/4) German rider is well known for absolutely burying himself - his mantra is "shut up so they can finish the segment with an all legs"! out sprint.

Interval 8 0:47:11 30s 8.25 (3/4)

Interval 8 0:47:41 32s 9 The peloton are so close - imagine the (4/4) feeling of having the world's best cyclists descending on you…keep pushing!

Recover 0:48:13 1m 16s 4 Sit in behind the other riders and prepare Only 1 interval to go and it’s only 1 minute long. for the final sprint. The minions will be Get ready for a HUGE finish to an epic workout! leading out your class so they can stay out of the wind until the final moments - it all comes down to a desperate sprint to the finish.

Interval 9 0:49:29 15s 7.5 We're back on the Champs Elysees and Interval 9 - (4 x :15) (1/4) the sprint trains are working for their sprinters. LAST ONE! The first 30 seconds should still be paced well as they should be putting out maximum power in the last half of this Interval 9 0:49:44 15s 8 Bradley Wiggins is driving the train home interval. It’s a sprint to the line so your class (2/4) for his sprinter Mark Cavendish (Team should be low, solid and powerful. They Sky). shouldn’t be wasting any energy or power swinging their upper bodies.

Interval 9 0:49:59 15s 9 Time for the last lead out man to drop (3/4) Cavendish at the line. Your class will need to push hard to hold Cavendish’s wheel.

Sprint 0:50:14 20s 10 The final sprint. Every sprinter dreams of winning on the Champs Elysees and the only person between the win and your class is Mark Cavendish. SPRINT!

Warm- 0:50:34 4m 15s 5 Jonny and Ripp from The Cyclismas talk WHHHHOOOOEEE! Down about the importance of suffering in style. Congratulate your class on that massive final effort.

Make sure they spend at least a couple of minutes spinning in an easy gear to flush out the lactic acid and get their breath back.

Finish 0:54:49

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