FEATURED RACE Rubber Glove – Instructor Notes 02

RUBBER GLOVE

LENGTH FEATURED RACE 60 minutes Flanders Classics TYPE FEATURED RIDERS Time Trial Fabian Cancellara Thomas Voeckler WHAT IT’S ABOUT Geraint Thomas A 20 minute functional Ian Stannard threshold performance (FTP) test “HAPPINESS IS NOT A REWARD – IT IS A CONSEQUENCE. SUFFERING IS NOT A PUNISHMENT – IT IS A RESULT”

ROBERT GREEN INGERSOLL

STRUCTURE 3:00 Warm-up at 2/10 3:00 Warm-up 3/10 3:00 Warm-up 4/10 “SUFFERING IS THE 3:00 Warm-up 5/10 SUBSTANCE OF LIFE 3:00 Warm-up 6/10 AND THE ROOT OF 3:00 Warm-up 7/10 PERSONALITY, FOR IT IS ONLY SUFFERING THAT 3:00 Warm-up 2/10 MAKES US PERSONS” 8:00 4 x 1:00 fast pedal with 1:00 recovery MIGUEL DE UNAMUNO 3:00 Recovery at 2/10 20:00 Pain, agony, misery and FTP 3:00 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 As you may have gathered by its name, Rubber Glove You need to have either a heart rate monitor or power meter involves an examination; specifically, it’s designed to if want to calculate your FTP after doing Rubber Glove. determine your Functional Threshold Power (FTP) – But don’t worry if you don’t have either and don’t want to the ultimate fitness metric for cyclists. Your FTP is the calculate your FTP – this is still a highly effective and super average power you can put out for an hour without challenging workout, just like any other ‘fest video. slowing down. In general, across the entire Sufferfest library, 7.5 out of 10 on our ‘Sufferscale’ is equal to your FTP. The exciting thing about knowing your FTP is that it will help make your training even more effective. You’ll be During the FTP test, we provide suggested pacing (breaking able to determine the correct heart rate or power zones the 20 minutes into 4 x 5 minute segments) to assist you get for your training and design more effective training plans. through the workout without ‘blowing up’. But the objective Even better, if you’re training effectively (i.e., doing lots is really to go as hard as you can for the entire 20 minutes, so of Sufferfest sessions), then you’ll find that your FTP more experienced riders may choose to experiment with their number goes up – which means you’ll be able to go faster RPE and try to maintain a sustained solid effort for the entire for longer, and feel better at the end of long rides! 20 minutes.

Designed by the expert coaches at Dig Deep Coaching, This is a great session for monitoring your fitness progress – we recommend that you re-visit the test every 8-10 weeks. this one hour workout starts with a nice long warm- up which will lull you into a false sense of ease… that’s before we throw you in to your FTP Test, which basically involves pushing yourself as hard as you can over a torturous 20 minute effort.

Start 0 6m 4s 3 Rubber Glove is the cyclist’s ultimate As your riders start to roll their legs over, talk fitness test. You’re going to have a nice them through the meaning of FTP. long warm-up, before we throw you in to a 20 minute test designed to determine Let them know that this workout features a your FTP. good long warm-up, as it’s important that their legs are perfectly ready to tackle the 20 minute To get you in the right frame of mind, power test. So there’s no need to get too excited we’re going to put you alongside some pro too early… cyclists who know all about suffering…

Warm-Up 0:06:04 3m 2 In this first part of the warm-up, your Choose a light gear, and settle into a nice group of riders is essentially milling comfortable spin at 90 RPM. Nearly the entire around the start line for the traditional ride will be spent at this leg speed, however signing on ceremony before the race. we’ll be dialling up the intensity as the session progresses. “IF SUFFERING BRINGS The most important thing here is making sure your socks are at the correct height During these easy early segments, do a room WISDOM, I WOULD WISH and your cap is positioned perfectly on scan and make sure everyone is riding with TO BE LESS WISE” your head. : ) good technique and a proper position; a strong, still upper body, relaxed arms and shoulders, WILLIAM BUTLER YEATS and nice smooth, even pedal strokes. Once we hit the serious work, you’ll want to be riding as smoothly and efficiently as possible!

A Little 0:09:04 3m 3 The first segments of a race are relatively Slight increase in resistance, but this is still a Faster easy - look at all the riders with all their nice and easy pace. It’s critical to make sure winter layers, they can’t be going too hard! that everyone is warmed up and ready to give This is the time to sit in with the bunch, maximum effort so we’re spending a long time in and let others do the work. Your time will the warm-up today. come…

Up a 0:12:04 3m 4 It's still pretty easy at this point; the other Up another notch. We're starting to pick up a Notch riders are all saving their energy as they bit of pace now, but it should still feel fairly know it will get much harder very soon! comfortable. We know this probably feels a bit It's still important to remain focused at all easy for a Sufferlandrian…don’t worry, we're times - these early parts of the race are almost done with this cruisy stuff! always dangerous and crashes often occur.

A Bit More 0:15:04 3m 2s 5 What did we tell you?? When you hang Up another gear…have a look and see how your around the back you’re likely to get caught riders are responding to the increased effort. behind crashes! It’s time to go a little Are they remaining still and relaxed? We don't harder so you can get back up the front want to see any hunching or rocking around on and out of the danger zone! the bike!

Solid 0:18:06 3m 6 Here's the first attack! That’s Gert At 6/10, you should feel as though you could Tempo Steegmans - he’s a tough rider and well hold this pace up for 3-4 hours. This is the sort suited to these conditions. Don’t let him of intensity you'd typically ride an outdoor get away! endurance event or sportive.

Strong 0:21:06 3m 7 It's starting to get steep here; you'll need Okay, FINALLY things are getting serious! Let's Effort to push to stay with the top riders. The see how good you're feeling...you'll be riding roads are super narrow, so you're best to the first 5 minutes of your FTP test at this level stay near the front to avoid trouble. (7/10), so this is a good chance to gauge the sort of effort required in the early stages of your examination.

Recover 0:24:06 3m 2 Siri Minge is a Norwegian professional Bring it right back to a very light gear, but cyclist from the Hitec Products Cycling continue pedalling at around 90 RPM. We're Team. Here she is demonstrating her going to move into some high cadence drills amazing balancing skills, as she cooks an for the final stage of the warm-up, so focus on omelette while on the rollers! Don’t try this pedalling smoothly with no bouncing around on at home! ; ) the seat.

Fast Pedal! 0:27:06 1m 4 Interval 1 - Fabian Cancellara is the master Cadence increase to 110; you can take it (1/4) of the Belgian Classics, don't give him an up a gear or two, but this should still be a INCH! comfortable intensity. High RPM efforts are all about technique - it can help to imagine applying pressure in an even circle as opposed to pushing down on every stroke. We’re also loosening the legs up here so they’re totally prepared for the big effort to come.

Recover 0:28:06 1m 2 Riding on the rollers is an art and it Drop the cadence back to 90. certainly takes a long time to feel confident balancing on them.

Fast Pedal! 0:29:06 1m 4 Interval 2 - Fabian Cancellara is nicknamed In this effort, pay particular attention to your (2/4) 'Spartacus' because of his aggressive style position on the bike - watch how strong and of racing. controlled Cancellara looks, even while riding at a high cadence. Try to emulate his form, and keep the upper body still and strong.

Recover 0:30:06 1m 2 Did you know that The Sufferfest sponsors Easy recovery spin. the UCI Women's Road World Cup? Check out Hell Hath No Fury if you ever feel like having your butt kicked by the best female cyclists on the planet!

Fast Pedal! 0:31:06 1m 1s 4 Interval 3 - Cancellara makes suffering Just a reminder that these intervals aren’t meant (3/4) look so stylish. He is one of the best time to put any strain on the muscles. The focus here trialists in the history of the sport, and a is on fast, smooth pedalling. 3-time World TT Champion.

Recover 0:32:07 1m 2 Just one more high cadence interval after this, then we'll get stuck into the REAL work!

Fast Pedal! 0:33:07 1m 4 Interval 4 - Whilst Cancellara isn’t a rider Last fast spinning effort - almost time for your (4/4) with the characteristics to win the Tour examination! de France, he is an invaluable teammate for General Classification contenders like Andy and Frank Schleck with his ability to sit on the front and drive the peloton like a motorbike.

Recover 0:34:07 3m 2 Take the resistance right off and enjoy an easy 3 minute spin. Your legs should feel warmed up and ‘tingly’ - ready to dish out some serious power over the next 20 minutes.

We’re going to break the 20 minute test into 4 x progressively harder 5 minute blocks! Don’t forget to record your numbers at the end of each minute if you’re doing the test manually. Good luck!

FTP Test 0:37:07 5m 2s 7 You’ve been thrown straight into a And we’re off! Select your TT gear, and settle breakaway group on the cobbles at into a strong solid tempo at 90 RPM. Resist the Omloop Het Neiwsblad. temptation to go out too hard, as you need to maintain or preferably increase the intensity Whilst this group doesn’t have any of over the next 20 minutes. At 7/10, you should be the big names of the Classics, riders like far from comfortable, but still feel as though you Thomas Voeckler and Ian Stannard are could hold this pace for up to an hour. here to ensure it’s not going to be an easy ride! If you’re measuring your output manually, we’ve conveniently provided a bell that will go off every minute - this means it’s time to record!

Push it up 0:42:09 5m 2s 7.5 The pace has picked up and you're now Increase the resistance slightly, and maintain working with Niki Terpstra and Geraint your cadence of 90. Remember to focus on form Thomas to pull back the breakaway. - flat, low back, relaxed shoulders, soft elbows, and even pedal strokes - to ensure maximum efficiency. Focusing on your technique will also distract you from the pain that may start creeping in as we head towards the half-way mark...

Ungh!! 0:47:11 5m 8 It's getting hard now and riders are Up another gear - it's starting to get seriously starting to open up gaps. Stannard, tough now. Concentrate on maintaining a solid, Voeckler and Terpstra are all looking even effort; this is where you can draw on strong at this stage of the race - don’t let mental strength. Courage! Strength! Power! them out of sight!

Smithe- 0:52:11 4m 59s 8.5 Voeckler is still off the front of the Only 5 minutes to go…take it up one more gear, reens!!! group and is riding towards what looks and continue driving that steady, powerful like an easy victory. Directeur Sportif rhythm at 90 RPM. You’ve almost got this!! Grunter von Agony will NOT be happy - a Sufferlandrian never lets another rider roll This is where you’ll find out if you went out too off the front of a breakaway at this critical hard at the start. If you have anything left in point of a race. Go and get him and WIN the tank, take it up another notch for the final THAT SPRINT!! 2 minutes - look at the determination, agony, misery on Voeckler’s face - if you don’t feel like that, YOU’RE NOT GOING HARD ENOUGH!!!

Cool 0:57:10 3m 14s 2 DONE! For the cool down we’ll be taking Congratulations! Those last 5 minutes of an FTP Down a trip back to the 1930’s when roller derby test are extremely tough. Enjoy a few minutes of racing was a big deal. spinning in a super light gear.

The original Sufferlandrians? You can use our FTP calculation worksheet in order to determine everyone’s FTP.

Finish 1:00:24

THESUFFERFEST.COM