2015 Tour de Fra nce – Sta ge 11 / 55 Minutes
Sta ge /
Tota l Time
Music
Zone 1-2
Seated Flat
Stage 1 = 9 Miles
1 Kilometer = 0.62 Miles
Stage 1
Warm
Up
6 Min
Resistance / Muse (5:47)
Explanation of Categories of
Hills in Race (1-4 & HC)
At the top of many climbs in the
tour there are points for who
arrives first over the top. The
climbs are divided into categories
from 1 (most difficult) to 4 (least
difficult) based on their difficulty
measured as a function of their
steepness, length, location within
the stage (start/end) and location
in the overall race (early/end). A
few of the toughest climbs are
uncategorized “Hors Categorie”
or HC is a top category above 1
and top rider could earn up to 20
points – top 10 riders rewarded
vs. 3 points for top 3 places.
Zone 2-3
Stage 2
–Rolling
Hills
12 Min
All the Way / Milkman (3:13)
Triple Link/
Dimensiona l Cueing
Mind/ Body
2015 Tour de France Ride Overview:
The 102nd first edition of the Tour de France
takes place from Sat. 7/4/15 to Sun. 7/26/15 –
st
covering 3,360 km. This is the 21 start of the
th
race abroad, 6 from the Netherlands. This
year the tour spent 2 days in Belgium before
arriving in France. There are 9 Stages to the
Tour this year : 9 Flats, 3 Hills, 7 Mountains, 1
Individual Time Trial, & 2 Rest Days
History of the Tour de
France:
The Tour de France an annual
multiple stage bicycle race
primarily held in France, also
passes through nearby
countries. First organized in
1903 to increase paper sales
for the magazine L'Auto; The
race has been held annually
since its first edition in 1903
except for when it was stopped
for the two World Wars. The
modern editions of the Tour de
France consist of 21 day-long
segments (stages) over a 23day period and cover around
3,500 kilometers (2,200 mi).
The # of teams usually varies
between 20 and 22, with 9
riders in each. All of the
stages are timed to the finish;
after finishing the riders' times
are compounded with their
previous stage times The rider
with the lowest aggregate time
is the leader of the race and
gets to don the coveted yellow
jersey.
Set up the body for correct
riding techniques. Association
of the PRE intensity scale,
cadence and resistance.
Long/Neutral Spine, Pedal
Push Point should be 3’clock.
With proper resistance, the
pedal stroke should look
smooth and circular (not
choppy) There should be a
slight bend in the knee when
the pedal is at the bottom of
the stroke.
The course is packed with
fans, cheering you on.
Remember: bank your energy,
not your time. We are
beginning our gradual assent
up hill and will increase speed
and intensity as we travel
through Stage 2.
This song is about the Circle
of life and the pain and
struggles that we go through.
We must not let anything keep
us down – if we fall we must
get right back up!
The front part of the pedal
stroke is the Power Phase
(12pm-6pm). Remember to
keep you weight over the
pedals when you come out of
the saddle to stand.
The task ahead of you is
never greater than the
strength within you.
Total Prize money – stages, sprints, overall =
$4.3M / 12 million spectators making it the
largest sporting event in the world
Peloton – term used to refer to professional
cyclists; also a field, bunch, or pack in main
group of riders. Riders in group save energy
by riding close (drafting or slipstreaming) near
(particularly behind) other riders. The
reduction in the drag is dramatic – up to 40%.
Nickname for the Tour is La Grande or “Big
Loop” which refers to the big loop around
France.
Rolling Hill
Stage 2 = 37 miles
Circles / I See MONSTAS (3:29)
Technique
Note:
+G = Add Gear
+S = Add Speed
Sit
0
1:11+S
Stand
1:17
2:10
Sit
Stand
2:10
2:59
2:50+S
3:29
Sit
Stand
Sit
Stand
Sit
Stand
0
:38
1:09
1:37
2:08
2:23
:38
:50+G
1:37
1:51+G
2:20+S
3:00
Overview of Today’s Ride:
In Stage 11 of the 2015 Tour
De France we will travel 188
km or approximately 117 miles
from Pau to Cauterets. We
will begin Stage 1 begins with
our warm up mentally and
physically preparing for the
ride. At Stage 2 we begin our
gradual assent uphill and
travel through some rolling
hills. Stage 3 we travel a flat
road with brings us to Stage 4
- our first steep hill of the ride.
We will climb our highest
mountain and Stage 5 before
reaching our finish line and
cool down.
2015 Tour de Fra nce – Sta ge 11 / 55 Minutes
Dreams / Life of Dillon (3:09)
Sit
Stand
Sit
Stand
Sit
I’m a Drum Machine /
Denzal Park (2:02)
0
1:00
1:31
2:11
2:43
Are your dreams big enough?
Do they scare you? What is
on your bucket list?
:59
1:30
2:10
2:43
3:09
2 Minute Seated Sprint (Downhill)
Zone 3-4
Sweet Dreams / Eurythmics
(3:37)
Stage
3Interval
Sprints
7 Min
Light Up the Sky / Thousand
Foot Krutch (4:00)
Evil in the Night / Adam
Lambert (3:56)
Stage 4
– Steep
Climb
#1
10 Min
Interval Sprints
Stage 3 =18 miles
Zone 3-4
Warriors / Imagine Dragons
(2:50)
Go Big or Go Home / American
Authors (2:49)
Your legs are driving your
speed moving like a beating
drum.
Combo Hill
Stage 4 = 15 miles
Sit
Jumps
Stand
Sit
Stand
0+G
1:17
1:24+G
1:48
2:15+G
1:17
1:24
1:48
2:15
2:30+G
Sprint
Flat
Sprint
Flat
Sprint
Flat
Sprint
0
:31
1:01
1:31
2:01
2:31
3:15
:30
1:00
1:30
2:00
2:30
3:15
4:00
Sit
Stand
Sit
Stand
Sit
Stand
0
:32+S
:50
1:52
2:11
3:13+S
:16+G
:50
1:37+G
2:11
2:41+G
3:50
INTERESTING RACE FACTS:
3:37
:30
:30
:30
:45
:32
1:46+S
3:07+S
Standing Climb with added gear every minute.
Sit
Stand –R1
Sit
Stand – R2
Sit
Stand – R3
0+G
:27
:52+G
1:16
1:44
2:13
Fastest Average Speed =
25.7mph
:27
:52
1:16
1:44
2:05+G
2:49
R= Row (ex. Row 1, Row 2)
Average Cyclist Burns 4,0005,000 calories each stage of
the Tour De France. That’s
123,900 calories the entire
race or 252 McDonald’s
Double Cheeseburgers.
In Stage 4 we begin heading
up hill to the steepest part of
the Ride. This is the true start
of the race. You face two hills.
They get progressively more
difficult. Did you follow your
race plan and save your legs
for the last half? People are
moving to the side of the road.
The crowds are screaming,
“Suck it up.” You feel strong on
the uphill. Can you add more
resistance and keep your
cadence to increase your
intensity without going
breathless on the first three
hills? Can you add more
resistance to make each hill
more challenging?
Stay relaxed and comfortable
on the downhills, and increase
intensity on the uphills. Focus
on conserving your energy.
Can you keep this level of
intensity? Save your legs, as
you’ll need them later. Get
your head and heart on the
same page. What can you do
to stay relaxed? Manage your
breathing patterns.
2015 Tour de Fra nce – Sta ge 11 / 55 Minutes
Zone 2-3
We Won’t Give Up / The Afters
(3:07)
Stage 5
– Steep
Climb
#2
16 Min
Combo Hill
Sit
Stand
Sit
Stand
Sit
Stand
Stage 5 = 30 miles
0
:58
1:12
1:40
2:22
2:38
As the hill steepens, your
intensity deepens. Do you
have the courage to add more
gear?
:58
1:12
1:40
2:22
2:38
3:07
Legends / Razihel (4:22)
Sit
Stand
Sit
Stand
0
1:20
2:19
3:23
:40+G
2:18
3:21+S
4:32
0
1:15
1:46
1:53
2:08
2:51
3:23
3:33
:48 +G
Stampede / Dimitri Vegas &
Like Mike (4:17)
Sit
Stand
Sit
Stand
Sit
Stand
Sit
Stand
SPRINT
2:23+G
SPRINT
1:12+S
1:00 +S
1:46
1:53
2:08
2:43 +S
3:20
3:25
4:17
: 31 Sprint
: 1:00 Fast Sprint
1:27 – Sprint
2:07 – Fast Sprint
2:36 – Sprint
2:38 Introduction by Row
2:47 – STAND - Row 1 / 2 / 3
SIT – Row 1 / 2 / 3
3:20 – Fast Sprint
Closer to the Edge / Thirty
Seconds to Mars (4:33)
This is a powerful climb!
Rollerblade those pedals down
and out, up and in. Lift up your
ankles – feel your feet pull to
the tops of your shoes.
Tailbone up. Drive your
cadence in a continuous
motion, fight gravity to maintain
fluid strokes. When you
stand – reach the top of your
head to the ceiling or sky.
You will have several
opportunities to go breathless
and pass your competitors to
reach the finish line. Don’t let
anything hold you back.
Chase the rider in front of you,
not the pedals beneath you.
Tap into those reserves. This
is it – finish strong.
Final Sprint – 1:10 is last push
uphill with a little gear to get us
to the end of the stage. Tell
your mind you can do this!
Who will finish first?
SPRINTS: 27 sec / 29 sec / 1:10 sec
Zone 2
Stage 6Cool
Down
5:00
Dust in the Wind / Kansas
(3:26)
You Can Rely on Me / Jason
Mraz (3:42)
Flat Road
Give me 5 minutes to reverse the effects of the
last hour.
Cool Down with Flat Road and
Upper and Lower Body
Stretches