THE HUNTED - Banks O' Dee
Transcript of THE HUNTED - Banks O' Dee
THE HUNTED
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© The Sufferfest 2017
The Hunted - Instructor Notes
TYPEClimbing
WHAT IT ’S ABOUTSuffering through a 20 minute climb and then endure the worst 5 minutes known to humankind.
FEATURED RIDERSThomas Gesink
FEATURED FOOTAGETour de Suisse
LENGTH61 minutes
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© The Sufferfest 2017
The Hunted - Instructor Notes
STRUCTURE6:30 :305:00
20:004:005:005:00
?4:00
Warm-UpAttackSolo-breakaway tempo ridingClimbDownhillSmall groupInverse intervals Sting in the tailWarm-down
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© The Sufferfest 2017
The Hunted - Instructor Notes
EFFORT SCALE
All Sufferfest videos workoff ‘perceived effort’.We use a scale from 1 to10, where 1 is lying onthe couch and 10 is a flatout sprint. This table hasmore detail on each effortlevel so you can describeeffectively to your class:
Feels like: APOCALYPSE NOW ! ! !
Flat out sprint. Something you could only hold for 5-15 seconds.
Nearly a sprint, but could be held for 15 seconds to 1 minute.
Very uncomfortable, with very high heart rate and breathing. Speaking isn’t possible, but effort can be maintained for 3 to 8 minutes.
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.
A steady effort that requires some concentration, but where speaking is easy(ish).
Moderate effort that requires little concentration
Extremely easy range with little to no effort on the pedals.
Couch, beer, pizza.
TO
MAX
10 —
09 —
08 —
07 —
06 —
05 —
04 — 02
01 —
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© The Sufferfest 2017
The Hunted - Instructor Notes
© The Sufferfest 2017
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MAIN STORYThis session doesn’t have the longest sustained
intervals, it doesn’t have the shortest recovery times,
it doesn’t have the hardest surges, but what it does
have is an unrelenting pace. There is very little
“recovery” at all in this session, so you never get a
chance to really catch your breath or give your legs
a break. The Hunted lacks any true recovery like you
get in some other FTP-focused workouts, meaning
your anaerobic energy systems never really get
replenished. This means they can’t help much with
power production. This, in turn, makes the repeated
efforts above threshold near the end of this session
much harder than they might feel in another workout
where you get to recover fully. The unrelenting nature
of this session makes it great for really working on
building your sustained aerobic power, just what you
need to increase your sustained threshold.
I WILL BEAT MY ASS TODAY TO KICK YOURS TOMORROW
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