Week 8 Profile

The Tour De France - Stage 20 - 'Mont Ventoux'

A solitary, barren peak that rises 6,266 feet out of the lavender, sunflowers and vast vinyards of Provence, Le Mont Ventoux is one of cycling's most mysterious and merciless rulers. The average grade for the entire climb is 7.5% but this is deceiving. There are 3 distinct sections on the climb out of Bedoin. The first 5.5km average just 4%. The section from St. Esteve to Chalet Reynard is 9.5km at 8,9 and 10%. The last 6km are slightly easier, but exits the forrest and is exposed to the elements, most notably the angry, often cold Mistral wind - strong enough to push cyclists into the rocks lining the road. The last 1.5km is back up to 10%.

In today's ride, we will be riding up Mont Ventoux. We will be focusing on both the lone rider at the back of the group as he suffers up the face of the mountain, and the front breakaway of two riders hoping to win the stage. Switching focus from the back riders to the front, we will enact the story as it unfolds. A great exercise to use those visulisation skills - this is fun and a real tough climb!

J'aurais Bien Voulu - Babylon Circus 
Warm up

Tour de France - Kapt'n Anda feat. Matrous K1000
Warm up (continued). 

Alive - Kate Ryan
NEAR THE FRONT: Road tips upwards - mild climb, fairly fast cadence.

Mal - Johnny Hallyday
AT THE BACK: You are feeling the pain - wishing it was over!

Sous le Soleil de Bodega - Les Negresses Vertes
NEAR THE FRONT: Nearing the village of St. Esteve - it will start to go steep soon. Hard pace.


Tu Es Foutu (Harlem Hustler Club Mix) - In-grid
AT THE BACK: 10% grade!

Optimistique-moi (Junior Jack Psycho Vocal Mix) - Mylene Farmer
NEAR THE FRONT: The chasing pack increase the pace - catching up with the 2 at the front. Standing climb.

Le ciel est Triste - Emou
AT THE BACK: Emerge from the forrest into the exposed Mistral wind. Out of the saddle to maintain cadence.

Breathless - SBP
NEAR THE FRONT: To the finish line - constant attacks of power to the end.

Bolero - Moulin Rouge Soundtrack
AT THE BACK: We forgot the guys at the back! He's aching and hurts. But he's almost home...

La Bas - Natasha St. Pier
Cool down.  

Week 7 Profile

Firepower!

This week's ride is seriously intense! Over the last few weeks we have worked on our strength and endurance energy phases. We should now have built a decent baseline fitness and can now start to tackle higher intensity interval rides - where we work almost maximally for short periods of time. This ride will primarily burn carbohydrate calories - you are going to feel drained by the end of it! But by working at this intensity you will rev up your metabolism and be burning extra calories for up to 24 hours after the ride - even when you aren't doing anything!

The ride itself consists of 4 sets of 4 1 minute intervals each. In between each interval is a 30 second recovery period. The first 2 sets are taken as seated flats with a cadence range of 90-100 RPM, with the final 2 sets taken as standing climbs with a cadence range of 70-80 RPM. Each 1 minute interval will be taking you above threshold level - you will feel the burning in the legs, be low on breath BUT should be able to keep going for the full minute. You will learn again all about your intensity levels and how to control them in future rides!

Diamonds On The Soles Of Her Shoes - Paul Simon

Warm up

St. Teresa - Joan Osborne
Warm up (continued)

Fur Elise (Trance Remix) - Beethoven 
Set 1

You Can Look (But You Can't Touch) - Bruce Springsteen 
Set 1 (continued)

Does This Mean You're Moving On? - Airborne Toxic Event
Set 1 Recovery

How Far We've Come - Matchbox 20
Set 2

Bad Reputation - Joan Jett
Set 2 (continued)

Prelude (Scalambrin & Sicily P Remix) - Joe Vannelli
Set 2 recovery

Ready To Go - Republica
Set 3

Race Wars - The Fast And The Furious
Set 3 (continued) and set 3 recovery

Know Your Enemy - Green Day
Set 4

Leopard-Skin Pill-Box Hat - Beck
Set 4 (continued)

Roam - The B-52's
Recovery

(You Want To) Make A Memory - Bon Jovi
Cool Down