Monday, March 7, 2011

Stage 4

Its possible this may be the final stage of the Giro de Fred!  Should it continue to warm up, by next week we may cancel and just go ride outside!  This might be the first cycling event which good weather brings to end.

That being said, based on 20 degree overnight temps tonight, stage 4 is on for tomorrow morning.  Its going to be a longer one, 85 minutes of "training".  We will start the main video closer 6:30 and still aim to wrap it up by 8AM.

Full details below, see you in the morning!


Our first video over an hour, Local Hero clocks in at 85 minutes of eye-watering, grimace inducing endurance racing featuring the 2010 UCI Road World Championships in Geelong, Australia. It’s perfect for time trialists, triathletes and anyone who’s looking for a long, brutal workout on the turbo trainer. And not only can you sprint against Thor Hushovd, but go back in time to try your luck against LeMond, Bugno and….yes…Cipollini!
And, in true enterPAINment style, we’ve got a helluva storyline for you. This time, you’re heading to the World Championships representing your country: Sufferlandria. Not only are you the first Sufferlandrian ever to compete in the World Championships, but the entire country is dreaming of a Sufferlandrian World Champion. Before leaving for Australia, you compete in a small warm-up cyclocross race, then head Down Under to wake-up those legs in a local pro criterium. With the nerves shaken out of your legs, you go into your first event: the time trial. Competing against Porte, Millar and Cancellara for the podium, you’re willed on the thousands of Sufferlandrian peasants who will accept nothing other than victory (really, they won’t).
After the TT, you head into the road race, looking for alliances with countries like the Ukraine and Italy, while trying to get away before the finish on the steep climbs and rapid flats of the Geelong circuit. When that doesn’t work, you hang on as the chase intensifies and you enter the final kilometer of the race in the front group and the chance at a Rainbow jersey…(Oh, almost forgot, you have a time machine. You’ll understand when you do the video.)
Workout Details
Local Hero was designed for sustained, high-power output with a minimum of rest. It’ll work your strength, leg speed and recovery – and even your top end speed with a few big, world-championship style sprints. About halfway through, you’ll wish it was over, but with a 85 minute video, halfway is still a long, long way to go…..Here’s what you’ll get:
  • 5:00 warm-up, with cyclo-cross footage from Team
  • 3:00 of criterium racing (with accelerations)in Australia – featuring a couple of well known pros!
  • 3 x 6:00 pyramids – with 2:00 rest between each pyramid
    • 1:00 following Richie Porte at 7/10 effort
    • 1:00 following David Millar at 7.5/10
    • 2:00 following Fabian Cancellara at 8/10
    • 1:00 following David Millar at 7.5/10
    • 1:00 following Richie Porte at 7/10
  • 5 x 3:00 road race laps with 2:00 rest between each lap. Now each lap has its own personality, with some flatland  racing, climbing, jumps or breakaways. You’ll have your chance to chase with Cadel Evans, attack with Philippe Gilbert and Vincenzo Nibali and sprint for the win against Thor Hushovd. Just so you know: unlike Fight Club, which also has 5 laps and features World Championship racing, Local Hero doesn’t have attack after attack. There are some surges, but it’s nothing you can’t handle. As long as you can handle hanging on to the end of a pro peloton until the final sprint, that is! Each lap is done between 7.5 – 8/10, with cadences between 75 and 100.
  • 1 x 2:00 SPRINT! Building up over 2:00, you’re going to increase the speed as you come into the final straight in Geelong. After 75 minutes of racing, can you beat Hushovd? How does 10/10 sound to you?
  • Um….I’m not going to tell you what’s next. You know how we are. There’s always a twist. Let’s just say that if you ever wished you could sprint against some of the biggest names in the sport for the Rainbow jersey, you’re going to get your chance.
  • 5:00 warm down featuring the oddly interesting Cycleball.

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