the hunted - banks o' dee

THE HUNTED

2

© 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

3



STRUCTURE6:30 :305:00

20:004:005:005:00

?4:00

Warm-UpAttackSolo-breakaway tempo ridingClimbDownhillSmall groupInverse intervals Sting in the tailWarm-down

4



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 —

5




5

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

THESUFFERFEST.COM

the hunted - banks o' dee

Documents