THE LONG SCREAM FEATURED RACE

THE LONG SCREAM FEATURED RACE

The Long Scream Instructor Notes 02 LENGTH 35 minutes TYPE Time Trial WHAT IT S ABOUT Time trialling with the best in the world FEATURED RACE UCI Road World Championship Time Trial FEATURED RIDERS Jack Bobridge, Taylor Phinney, Bradley Wiggins, Fabian Cancellara and Tony Martin STRUCTURE 35:00 Time Trial, featuring 5 lessons with the world s best cyclists

The Long Scream Instructor Notes 03 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.

The Long Scream Instructor Notes 04 MAIN STORY Ahhhh the Time Trial the race of truth. The ability to push yourself beyond what you thought possible both mentally and physically In today s ride, you re going to learn all about the Art of Suffering. And who better to teach you than 5 of the best time trialists in history? Over a 30 minute TT effort, you ll be given a series of lessons to assist in making you a Master of this discipline. The thing about these world class riders is that they just make it look so effortless. But what you ll learn today is that inside every time trialist, there is a loud, agonizing, relentless scream of despair and hope. It s the ability to rise above that internal scream through sheer strength, courage, determination and the ability to suffer that will set you aside from those non-sufferlandrians. POINTS TO NOTE You ll be above threshold for most of this workout, increasing the intensity as you progress through the 5 lessons. It s really important that riders remain focused and sustain the intensity right to the end of each effort - this workout is as much mental as it is physical. The TT course features lots of twists and turns, so you ll be required to do a lot of cornering throughout the workout. As you approach each corner, back off the intensity slightly (slow the legs), and then accelerate quickly to return to your TT pace - every second counts in these races! The Long Scream can be used as an extra shot of suffering at the end of another workout, or you can use it on its own; just be aware that there is no real warm-up or cool-down, so you ll need to spend at least 10-15 minutes warming up before starting the session.

The Long Scream Instructor Notes 05 LONG SCREAM Section Time Duration RPE Story Instructor Cues Start 0 2m 8s 3 You re about to be treated to 5 lessons from the best time trialists in the world. Combine these 5 elements, and you ll become a MASTER of the Time Trial! You ll just have a few minutes to get comfortable and roll the legs over before you commence your 30 minute Time Trial (TT). Prepare 0:02:08 1m 7s 5 The riders are warming up on the rollers in preparation for the suffering ahead. Start turning the legs over in a reasonably comfortable gear, at around 90 RPM. We want to get the blood pumping in the legs so you're 100% primed for the hard work that lies ahead. Stop Pedalling 0:03:15 15s 3 That's Australia's Jack Bobridge on the start ramp at the UCI Road World Championships. Slow the legs right down - right to a stop - and dial up the resistance to your Time Trial gear. Listen for the 5 beep countdown leading in to the starting siren Lesson 1 0:03:30 45s 7 Lesson 1: Jack Bobridge, Australia Corner 0:04:15 7s 6.5 Accelerate 0:04:22 48s 7 The first lesson requires you to get used to the Time Trial position. Get into a low and aerodynamic position with a flat back and relaxed arms. Head should be low but looking forward at the screen. Model your form on Bobridge he makes it look so easy! Lesson 1: Time Trial position Over the next few minutes, you should be riding at a solid tempo effort; stay low and settle in to the pace. You can either maintain a consistent RPE of 7/10 while you adjust to your low TT position, or take the chance to ease off for a couple of seconds as Bobridge navigates the corners. Corner 0:05:10 10s 6.5 Accelerate 0:05:20 1m 21s 7 Lesson 2 0:06:41 2m 37s 7.25 Lesson 2: Taylor Phinney, USA Phinney is one of the race favourites, so you ll need to work hard to stay with him - watch how smooth he is! Lesson 2: High cadence Slight increase in intensity here. This is all about cadence - don t worry about numbers, just focus on matching Phinney s leg speed. Settle into the rhythm and focus on maintaining a high cadence with a relaxed aerodynamic position. Lesson 3 0:09:18 42s 7.5 Lesson 3: Bradley Wiggins, UK Lesson 3: Still body Corner 0:10:00 6s 7 Accelerate 0:10:06 40s 7.5 You re now riding with Sir Bradley Wiggins, Tour de France champion and an Olympic gold medalist. Wiggins is the ultimate example of remaining perfectly still on the bike - watch how he maintains that still form even when slowing and then accelerating out of the corners. Slightly higher resistance again - we re now well into the uncomfortable zone, at 7.5/10. Over the next several minutes, we re going to focus on keeping the body perfectly still while maintaining a solid Time Trial effort. Once again, you ll be matching the cadence of the rider on-screen. Corner 0:10:46 7s 7 Accelerate 0:10:53 16s 7.5 Corner 0:11:09 6s 7 Accelerate 0:11:15 4s 7.5 THE GREATER THE SUFFERING, THE GREATER THE PLEASURE. THAT IS NATURE S PAYBACK TO RIDERS FOR THE HOMAGE THEY PAY HER BY SUFFERING TIM KRABBE Corner 0:11:19 5s 7 Accelerate 0:11:24 1m 18s 7.5 Corner 0:12:42 7s 7 Accelerate 0:12:49 1m 56s 7.5 Lesson 4 0:14:45 1m 43s 8 Lesson 4: Fabian Cancellara, Switzerland Lesson 4: Pedalling with a smooth stroke Corner 0:16:28 7s 7.5 Accelerate 0:16:35 38s 8 Corner 0:17:13 6s 7.5 Cancellara - another master of the Time Trial (not to mention the cobbles!). Mastery of this discipline requires the application of raw power as efficiently as possible. Up another notch - we re now at RPE 8/10, which is right up there in the suffer zone! As you match Cancellara s cadence, really focus on driving a smooth, even pedal stroke; imagine that you re scraping mud off the bottom of your shoe at the bottom of the stroke before pulling up. This is all about concentration now - the pace has started picking up and the accelerations out of corners are getting harder; really focus on maintaining a good rhythm through these twists and turns. Accelerate 0:17:19 1m 34s 8 Corner 0:18:53 5s 7.5 Accelerate 0:18:58 54s 8 Corner 0:19:52 4s 7.5 Accelerate 0:19:56 2m 25s 8 IT S AT THE BORDERS OF PAIN AND SUFFERING THAT THE MEN ARE SEPARATED FROM THE BOYS EMIL ZATOPEK Corner 0:22:21 4s 7.5 Accelerate 0:22:25 24s 8 Corner 0:22:49 10s 7.5 Accelerate 0:22:59 57s 8 Lesson 5 0:23:56 26s 8.25 Lesson 5: Tony Martin, Germany Lesson 5: Advanced Suffering Corner 0:24:22 5s 7.75 Accelerate 0:24:27 49s 8.25 Corner 0:25:16 6s 7.75 Accelerate 0:25:22 1m 5s 8.25 Corner 0:26:27 5s 7.75 This lesson is simple you need to push your body to its limit, and ride as hard and fast as you can! The ability to truly suffer is the defining characteristic of a great time trialist. Who better than to demonstrate the art of suffering than German Tony Martin. Known as the Panzer Wagon, Martin has won more World Championship Time Trials than any other rider in history this man KNOWS how to suffer. Just watch how he works his way through the field, demolishing all who ride before him. The class should be near breaking point now, so it s a great time to remember why you re here. Sustained efforts like this are fantastic for increasing your threshold, allowing you to ride harder for longer. And you will be burning your way through calories like there s no tomorrow. Over the next 9 minutes, dig as deep as you can as you barrel towards the finish line. Think about everything you ve just learnt - low aerodynamic position, high cadence, a still upper body and smooth pedal strokes. All you need to do now is throw in that one last element the ability to suffer like no-one has suffered before. It s all about riding on strength and courage..make every acceleration count, get out of the saddle if you need to, and drive it all the way to the finish! Through it all, don t let the class forget their form. Keep an eye out for riders who are starting to lose concentration and help them out. Accelerate 0:26:32 2m 40s 8.25 Corner 0:29:12 5s 7.5 Accelerate 0:29:17 30s 8.25 Corner 0:29:47 6s 7.75 Accelerate 0:29:53 35s 8.25 Drop the Bomb 0:30:28 48s 8.5 YOU MUST SUBMIT TO SUPREME SUFFERING IN ORDER TO DISCOVER THE COMPLETION OF JOY Corner 0:31:16 10s 8 JOHN CALVIN Accelerate 0:31:26 55s 8.5 Corner 0:32:21 6s 8 Accelerate 0:32:27 16s 8.5 Corner 0:32:43 5s 8 Accelerate 0:32:48 17s 8.5 Corner 0:33:05 5s 8 Sprint 0:33:10 19s 8.5 Cool- Down 0:33:29 2m 43s 3 Congratulations you have achieved your PhD in Suffering from the University of Sufferlandria! Well done that was most likely one of the hardest 30 minutes on the indoor bike you ve ever experienced! Take a few moments to spin in an easy gear before collapsing on to the floor for a well earned rest. Finish 0:36:12

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