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 © The Sufferfest 2014 There is No Try – Instructor Notes 03 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 © The Sufferfest 2014 There is No Try – 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 There is No Try – Instructor Notes 05 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? © The Sufferfest 2014 There is No Try – Instructor Notes 06 THERE IS NO TRY Section Time Duration RPE Story Instructor Cues 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.