FEATURED RACES Strade Bianche De Ronde van Vlanderen (Tour of Flanders) LENGTH 45 minutes. TYPE Speed

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Georgiana Owen
5 years ago
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1 DO AS YOU RE TOLD

2 02 LENGTH 45 minutes TYPE Speed WHAT IT S ABOUT 22 inverse and matching intervals from 1 minute to 10 seconds FEATURED RACES Strade Bianche De Ronde van Vlanderen (Tour of Flanders) FEATURED RIDERS Fabian Cancellara, Peter Sagan, Zdenek Stybar, Alejandro Valverde, Greg Van Avermaet, Daniel Oss

3 03 STRUCTURE 11:30 Warm-up 12:00 11 intervals where the duration of efforts and recoveries match. 4:00 Recovery 12:00 11 inverse intervals where the sum of the effort and recovery is one minute. From :10 second effort/:50 seconds recovery to :50 seconds effort/: 10 seconds recovery. 3:00 Cool-down and peel yourself off the top tube

4 04 EFFORT SCALE All Sufferfest videos work off perceived effort. We use a scale from 1 to 10, where 1 is lying on the couch and 10 is a flat out sprint. This table has more detail on each effort level so you can describe effectively to your class: 10 Flat out sprint. Something you could only hold for 5-15 seconds. 09 Nearly a sprint, but could be held for 15 seconds to 1 minute. 08 Very uncomfortable, with very high heart rate and breathing. Speaking isn t possible, but effort can be maintained for 3 to 8 minutes. 07 A base effort, this is just slightly below what s called a rider s threshold. Threshold is a strong, uncomfortable effort where speaking isn t pleasant but where the effort could be held for up to an hour certainly no more. 06 A steady effort that requires some concentration, but where speaking is easy(ish). 05 Moderate effort that requires little concentration. 04 Extremely easy range with little to no effort on 02 TO the pedals. 01 Couch, beer, pizza.

5 05 MAIN STORY The little voice in your head is telling you to stop. The screams from your legs are nearly deafening. But you hear none of it you re following orders to ATTACK. Do As You re Told is the story of two men in a car, your team directors, who are guiding you to GLORY over the dirt roads of Italy and the cobbles of Belgium. Ignore them at your own risk they will not tolerate insubordination. They also have a car full of Sufferlandrian Pain Suckers and you don t want them throwing that at you. The workout for DAYT was designed by elite cycling coach Sir Neal Henderson, KoS, of Apex Coaching. In it, you ll tackle two sets of 11 intervals each. The first set is matching intervals, with efforts matching recoveries. The second set features inverse intervals, with opposite efforts and recoveries. It s an incredible session to develop explosive, maximum power and enhance your ability to recover quickly from big efforts and go again before anyone knows what hit them. POINTS TO NOTE This video requires riders to repeatedly hit maximum efforts. For that reason, it might not be suitable for first timers or newer cyclists. The workout was designed to boost top end speed and the ability to recover quickly from hard efforts. While everyone can benefit from those gains, DAYT is particularly ideal for criterium, MTB, road and cyclocross racers. This workout features intervals between 10 seconds and one minute and has several low cadence sections and high cadence surges. These sharp changes come quick and require constant focus from the riders so you ll want to focus on cueing your riders in advance of changes.

6 06 DO AS YOU RE TOLD Section Time Duration RPE RPM Instructor Cues Start 0 1m 42s 2 90 As your members get ready to do as they re told, scan the room to ensure they re all well set up on their bikes. 0:01:43 39s 2 90 Let the riders focus on the opening text so they get an idea of the story and workout ahead of them. Warm-Up 0:02:24 2m 14s 2 90 You may want to position youself as working in partnerhsip with the Team Directors in the car. Let the riders know you re working with them to ensure that everyone in the class does as they re told. Quicker... 0:04:38 2m 27s 4 90 As the workout details come on screen, verbally reinforce the structure with your riders. Remind them that these are very hard efforts and they need to commit now to the work ahead. Move Up 0:07:05 56s 6 90 As the race lines out, tell the riders to keep their eyes open for any gaps opening. Let them know that they may have to close a gap - if they see the SURGE sign pop up, they have to increase cadence by 10 RPM as long as the SURGE sign is on screen. Surge! 0:08:01 12s :08:13 12s 6 90 Remind your class that they are not to let gaps open! More behaviour like that and they ll be doing a lot more surges. Crash! 0:08:25 1m 1s 3 90 Now is a good time to tell your riders to relax their necks, arms and shoulders. Tell them to pretend they re playing the piano on the handlebars - it s a great way to release tension from their arms. Short Climb 0:09:26 59s 7 90 This climbing effort is just below threshold, that pace you can hold for about 20 minutes. It s tough, but over quickly. Ooh! Windmills! 0:10:25 1m 3 90 A one minute recovery section before a threshold effort at 80 RPM. Get your riders ready to increase their effort at a lower RPM. Boom 0:11:25 1m 1s Keep an eye on rider cadence - this is a climb and riders should have that resistance on and cadence down. Get Ready for Battle! 0:12:26 1m 14s 2 90 The matching intervals will come fast and furious. Tell your riders to sit up, relax and grab a drink. Now is the last opportunity for the next few minutes. Quicker... 0:13:40 45s 4 90 Remind your riders of the workout structure and that they have 11 matching intervals coming up, with the first one being 10 seconds. After the team car gives the orders, create some energy by asking your class if they re going to DO AS THEY RE TOLD!!?! Get them ready for a big, if short, effort. Attack! 0:14:25 10s Remain seated and crank up that foot speed! Recover 0:14:35 11s 2 80 During this recovery, tell your class there is a steep climb coming up, but they re at the front of the pack so they have to go hard! Let them know to expect a cadence of 75 and an even harder effort than the previous interval. Climb 0:14:46 19s This next interval is at a heavier resistance. Get your riders ready to grind it. Cobble Climb 0:16:26 40s 9 75 Tell your class to hold their position in this group - they need to suffer if they re going to make it over the climb with the leaders. Like A Bird 0:17:06 40s 2 90 The next interval is a doozy. Pay attention, there s a surge followed quickly by a second surge in the early going. Hang On 0:17:46 10s Make sure riders are using a high cadence here - we re on the flats. Surge 0:17:56 5s Surge 0:18:01 4s :18:05 25s Third surge coming up. Hang on! Surge 0:18:30 6s Recover 0:18:36 50s 2 90 Whew. Survived. The next interval starts at a lower cadence so get ready to grind it again. Grind It! 0:19:26 15s 8 70 Point out that those fans are cheering your class on for a reason. Remind them to get in a big gear for this climb and show off for their fans! More! 0:19:41 13s Don t let your riders change their resistance as they bring their cadence up 10 RPM. Even more! 0:19:54 17s 9 85 Point out the Couchlandrian carrying his bike and tell your class to dig deeper and RIDE this climb! OK. A Bit Less. 0:20:11 15s Recover 0:20:26 59s 2 90 One minute of rest. Tell your class to take a drink, take stock of how they re feeling and get ready for the second half of this first set. As the recovery comes to an end, point out that there is going to be a right hand turn on this road and then you ll go up a climb. The pack always attacks this climb at a furious pace, so your riders need to be ready to give it everything. Back Up! 0:21:25 49s Many riders will squeeze their shoulders to their ears when under pressure. Remind yours to stay relaxed as the pressure goes up. Refocus 0:22:16 50s 2 90 Talk to your riders about how the team directors are feeling - clearly they re impressed with the Suffering so far, but they need to see more! You Heard Him! 0:23:06 39s 9 80 Prepare to SURGE. Surge 0:23:45 5s :23:50 6s 9 80 Refocus 0:23:56 40s 2 90 Tell your riders to prepare for a big effort in a low cadence. Steep Climb! 0:24:36 14s 9 60 This climb flattens out soon, so let your riders know they ll soon have to adjust resistance to bring their leg speed up to 90 but keep their effort at 9/10. Fast Cadence! 0:24:50 16s 9 90 Call Coming In 0:25:06 30s 2 90 Inform the class that the next effort pushes the cadence up to 100 RPM. For Your Pride! 0:25:36 21s Riders will expect a break after this, but let them know they re not going to get it. They re in the front group at the finish of the race and they have a chance to sprint for Victory! Keep Effort Up 0:25:57 14s 6 90 Keeping the effort up, get the class ready for a maximum effort sprint! Sprint! 0:26:11 15s Recover 0:26:26 2m 14s 2 90 While they recover, take your class through what s up next: inverse intervals. 10 seconds through to one minute efforts with never enough recovery. Use this time to bring the heart rate down and shake out the legs. Quicker... 0:28:40 46s 4 90 The first effort is a doozy. Get your riders ready for an all out sprint effort. Full gas! 0:29:26 16s Sufferlandrian Team Car 0:29:42 49s 2 90 Another huge effort coming up. Hit It 0:30:31 21s Downhill 0:30:52 40s 2 90 A thirty second effort coming up. No surges or cadence changes, just smooth, controlled Suffering. Show Them The Power 0:31:32 30s 9 90 Riders will really start to struggle about now. Remind them about good form, and that the team directors are watching! Nice Draft! 0:32:02 30s 2 90 Tell the riders that there is a terrible climb coming up, but it s their chance to break the race apart if they commit to a big effort. Let them know they need to do 9/10 and 80 RPM. Break It Apart 0:32:32 40s 9 80 Cheer the class on as they suffer and reduce the race down to just this elite group of riders. Recover 0:33:12 20s 2 90 Thin This Break Down 0:33:32 35s Surge 0:34:07 8s Surge coming up! Scold the class for letting a gap open up again! How are we supposed to win a race like that? 0:34:15 7s Take A Breath 0:34:22 10s 2 90 Inform the riders that the next interval is a minute, but that their effort is going to be a bit lower then the previous ones - they should peg it right at their threshold. Courage! 0:34:32 1m Recover 0:35:32 51s 2 90 For good measure, there s a SURGE in this recovery section. Remind your riders to stay sharp even though they are in the hurt box. Surge 0:36:23 7s You Are Their Equal 0:36:30 16s Encourage your class that they re every bit as strong as these pro cyclists! They can dominate this group and win this race. Surge 0:36:46 6s :36:52 30s Laundry? 0:37:22 10s 2 90 Attack 0:37:32 40s 9 90 Remind your riders to stay alert and composed here, and focus on technique - make sure that Suffering is rock solid! Recover 0:38:12 20s 2 90 Prep your riders for climbing in a heavy resistance. Stand Up! 0:38:32 16s 9 75 This is a massive attack - ensure your riders don t let him go - this is when champions are made! Surge 0:38:48 6s :38:54 8s 9 75 Sit In 0:39:02 12s 2 90 This is a very short break. Let the riders know that the finish is coming up, so they need to dig deep now. They CAN do this! Bah! Forget Resting! 0:39:14 15s 4 90 There is the one kilometer to go banner! Remind the class to watch for attacks - they need to stay with anything that moves. Getting Tense 0:39:29 15s 6 90 Be Ready! 0:39:44 18s Remind the class to stay alert. If they see an attack they have to go with it! ATTACK 0:40:02 20s Now What? 0:40:22 31s 4 90 Last chance to recover before the end. Take in as much oxygen as you can. Prepare the class for a maximum intensity, race-winning sprint. To The Line! 0:40:53 28s VICTORY! AWW YEAH! 0:41:21 3m 3s 2 90 You ve made them proud. Pat yourself on the back, then hit the showers. Enjoy this scenic descent first. 0:44:24

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