There are a number of ways to lead this type of profile, this is one approach. Here is a description of each lap.

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1 By Tom Scotto, Master Instructor and Educaiton Director of Cycling Fusion Created for Indoor Cycling Association Tour de France Program Overview of the race This is a fun profile of the Tour de France for a number of reasons. First it can be taught at any time during the year and any year for that matter. The run into Paris is going to be the same (at least for the foreseeable future). The Tour de France (TDF) may approach Paris from a number of different starting towns and directions, but the finishing circuit will remain the same. Another reason this profile is fun is that is gives your riders a fairly accurate simulation of the final 7 laps. The timing of the laps of this profile (7 minutes) is identical to that experienced by the tour riders. I prefer to teach this profile during the last week (3 rd week) of the TDF so the class can watch the stage on TV later in the week. They should be able to better identify with what is happening, plus most important, know what it feels like to push lap after lap and give their all. There are a number of ways to lead this type of profile, this is one approach. Here is a description of each lap. WARM-UP Leading to the Circuit The riders are already on the road leading into Paris. I use the initial 5-6 minutes to provide the class with a time to warm-up, as well as provide the necessary introduction. Even though we are still presenting a race day, it is important to provide guidelines for proper form, use of resistance, safety and the expected intensities. Rider should be aware that race day rides do not often provide time to recover. Because of this, everyone should be encouraged to listen to their body and take time to recover when necessary. Hydration should also be emphasized as people can forget to drink when the excitement begins. Give them an overview of the Tour de France. You don t have to go into detail but let them know things like how many days the riders are expected to race. Save some of the other details for the longer stretches of road on the circuit like the Champs Elysées (you have 2 minutes to the Arc de Triomphe and 2 minutes on the back stretch toward the Place de la Concorde). As the warm-up comes to an end, lead your class onto the Champs Elysées for the beginning of the circuit. LAP 1 Explore the Circuit Have riders raise their heart rates a bit as they make their way around the streets of Paris. We are not in full racing mode, but just exploring the turns and terrain. Have them focus on proper form as you experience each part of the circuit: Copyright 2011 Cycling Fusion and Indoor Cycling Association. All Rights Reserved. 1

2 U-TURN at the Arc de Triomphe Have riders add resistance and slow their legs down considerably as they simulate taking a u-turn on a wide avenue. As they come out of the turn, have them stand and begin to accelerate. It should take them rotations to over-power the heavy resistance and settle back in to their riding tempo. Accelerating Out of Turns To simulate the whipping affects riders taking sharp turns, have them stand and accelerate as they exit each turn on the circuit. The standing acceleration should last approximately 10 seconds. Explain that these accelerations will start to add up lap after lap as the muscles fatigue. Into the Tunnel As they roll down Voie George Pompidou, they will take a left and go into a tunnel. Have riders back off a little resistance to simulate going down hill. After 10 seconds, have them add enough resistance so they fell they are climbing uphill out of the tunnel. Once the exit the tunnel, they will take a left on the Rue de Rivoli and need to accelerate again out of the saddle. SPRINT = Load Stand Explode Unload During this easy, ceremonial lap, take the time to demonstrate how to sprint properly and safely. To protect their back muscles and spine, before they sprint, have them first add the resistance they are going to use. Then stand BEFORE launching the sprint (Explode). Once the sprint is over, have them reduce the resistance and return to their fast flat road. LAP 2: The Race Is ON! The intensity of the ride changes as your class enters race mode. This will be different for each of your riders depending on their conditioning and desire, but have them increase their intensity both mentally and physically. Explain that the ceremonial lap is over and it is time for the riders (and them) to get down to the business at hand winning on the Champs Elysées. Have riders perform second accelerations around the course challenging their heart rate. LAP 3: Preparing to Sprint Lap 3 concludes with the intermediate sprint. This is a good time to give them some history and facts about the battle for the green sprints jersey. Let them know who the top contenders are and put them IN the race. Make them one of the top contenders so they feel the urgency to nail that intermediate sprint. Continue the accelerations around the circuit and have them increase their intensity but either adding resistance, leg speed or both. Their heart rate should be high and approaching breathlessness as they take the last corner onto the Champs Elysées. Since the sprint banner (green banner hanging over the road) is farther up the Champs Elysées past the start/finish line, have them sprint for 30 seconds instead of 15 Copyright 2011 Cycling Fusion and Indoor Cycling Association. All Rights Reserved. 2

3 seconds. I like to ask for a show of hand as to who won the sprint. I pick 1 st, 2 nd and 3 rd based on who raises their hands first (a little fun). LAP 4: Return to Some Tempo Riding Ask riders to back down their intensity to a more sustainable level. Their breathing should remain strong but maintainable for the entire lap. Have them focus on form and breathing to return their heart rate to a tolerable level. Encourage riders to continue to listen to their bodies as the last 3 laps will be very intense. LAP 5: The Breakaway!!! A breakaway is when a number of riders challenge the large group of riders on the road (the peloton) by attacking and trying to get a lead. Give your class an option to either choose to be one of the breakaway riders or remain in the peloton. Have your breakaway riders attack (10-15 second sprint) and then hold a very hard effort for another 45 seconds (a notch down from a sprint effort). The riders that remain in the peloton should not back down but keep a hard, steady tempo. Everyone still has to navigate the circuit and continue to acceleration out of corners. LAP 6: The Chase is ON! The peloton decides that it is time to chase the breakaway riders down and reel them in. During this lap, have the riders in the peloton and the breakaway riders alternate with 30-second accelerations. This will be a challenging lap for everyone. Have the peloton start first with a 30-second acceleration. Then have the peloton return to their strong chasing tempo and send the breakaway off on a 30-second acceleration. Keep this going for the entire 7-minute lap. LAP 7: The Catch and Leading into the Final Sprint Explain to the class that the breakaway riders performed a valiant effort but were caught by a charging peloton and the sprinters (and their teams) who want to win the most prestigious stage of the TDF. Give your riders 3 options for this blistering lap: Option 1: Launch a Solo Attack Call them an opportunist and have them attack hard and try to maintain that brutal effort for the entire rest of the circuit. This may be 5+ minutes depending on how long it takes to explain the options. Option 2: The Pride and Glory of the Domestique Explain the lead-out train and how each team s top sprinter is lead by a number of riders leading up to the finish line. Each of these riders (domestiques / work-horses) must give 110% for an entire minute. Have them choose any of the remaining minutes to take their pull breaking the wind for their sprinter at the front of the peloton. Even though they will bury themselves and feel wiped out before they reach the finish, there is a tremendous amount of pride and glory in this critical team role. Option 3; The Sprinter in the Peloton Copyright 2011 Cycling Fusion and Indoor Cycling Association. All Rights Reserved. 3

4 Have riders remain in the peloton as they endure the final attacks and accelerations leading to the final right-hand turn onto the Champs Elysées. Once on the final straight-away, have them sprint with everything they ve got left for seconds. Make sure to alternate between the solo rider, domestiques and peloton as you provide encouragement for each to keep the intensity high leading to the final turn onto the Champs Elysées for the finishing sprint and end of the TDF. After the Race With the warm-up (5-6 minutes) and the 7 x 7-minute laps (49 minutes), you should be left with 5 to 6 minutes to allow riders to cool-down and transition to some stretching. Keep in mind that many riders may have never worked this hard during an indoor cycling class before and may need more time to reduce their heart rates before dismounting the bike to stretch. Re-enforce that riders need to listen to their bodies and take the time needed. Some Fun and Bubbly As is the tradition at the TDF, riders (usually the winners) will drink champagne on the final stage. I like to have a couple of bottles of non-alcoholic champagne (or sparkling cider) for riders to share at the end of the class. Make sure to provide some small cups (I prefer the clear plastic ones). For the full effect, have your riders toast and drink their champagne while riding (down the Champs Elysées of course). Copyright 2011 Cycling Fusion and Indoor Cycling Association. All Rights Reserved. 4

5 The Circuit 1 5:30 Time Length Description Warm-Up Leading to the Start of the Circuit 2 0:00 2:00 Champs Elysées toward the Arc de Triomphe 1:00 0:15 Intermediate Sprint (Lap 3) 3 2:00 ~ Arc de Triomphe (Slow Legs for U-Turn) 4 ~ 2:00 U-TURN on Champs Elysées (False Flat) 5 4:00 0:15 RIGHT on Place de la Concorde 6 4:15 1:00 LEFT on Voie George Pompidou 7 5:15 0:15 LEFT into Tunnel 8 5:30 1:00 LEFT onto Rue de Rivoli 9 6:30 0:15 LEFT onto Place de la Concorde 10 6:45 0:15 RIGHT onto Champs Elysées (Start/Finish) 11 7:00 ~ LAST LAP (#7) FINISH Copyright 2011 Cycling Fusion and Indoor Cycling Association. All Rights Reserved. 5

6 Tour de France Stage 21 Playlist Song Time Artist Purpose Tu m'intrigues 4:46 General Elektriks Warm-Up You 6:45 The Dinning Rooms Lap 1 Mdc Vendredi 6:38 Les Rythmes Digitales Lap 1 into Lap 2 Access Denied 4:02 Dave Weckl Lap 2 into Lap 3 Erasus (Instrumental) 4:14 Subkulture featuring Klayton of Celldweller Lap 3 Continued to the Sprint Signatune (Thomas Bangalter Edit) 6:19 DJ Mehdi Lap 4 À Cause des Garçons (Tepr Remix) 6:02 Yelle Lap 4 into Lap 5 Ça m'énerve 3:44 DJ Team Lap 5 into Lap 6 The Ace, the Only 4:20 Atlas Plug Lap 6 Don't Like It Do Ya 7:31 Paul Linford Lap 6 into Lap 7 La Nuit est Là 3:53 April March Cool-Down / Champagne Ça Plane Pour Moi (Original 1977 Version) 3:00 Plastic Bertrand Cool-Down Continued Copyright 2011 Cycling Fusion and Indoor Cycling Association. All Rights Reserved. 6