Spinning Videos: The Sufferfest's Local Hero

The Details:

* Licensed only for individual use. If you plan to use in a group or class setting, you need our Group & Class Licensed Edition. *

• How long: 85minutes
• What it's about: Everything: Time trialling, road racing, climbing, attacking and sprinting
• Best for: Building the ability to handle anything road racing can throw at you

This time, you're heading to the World Championships representing 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. Don't let them down: or else!  Featuring brilliant footage from the Geelong, Australia UCI Road World Championships.

Workout Details:

• 5:00 warm-up
• 3:00 of criterium racing
• 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.
• 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?
• More sprints! You might think you're tough, but how would you have fared against Lemond, Bugno or Cipollini? Here's your chance to go back in time and find out!
• 5:00 warm down

SoundTrack:

This one's got it all: from folk rock to techno to rock to punk to soul. And it's all fast (except for the slow bits) and it's all handpicked by the resident Sufferfest Studios DJ. If you like a track, do support the artists - they work as hard as you do.

• Never be Famous - The Mixed Signals
• Don't Come Cryin' - The Pale Brood
• Blow by Blow - Little World
• Break for It - Jon Lawson
• Traitors of the Lost Ark - Easton Legacy
• Caroline - Falik
• Let's Go Shopping - Twisterbait
• CorpDiplomatique - Boubbov
• Bombs - Twisterbait
• Monetary Love - A Mon Avis
• I Can Feel It - 504 Productions
• Everytime - Christ on a Bike
• Set it Free - DJ Balthazar
• So in Love - Tom Flynn
• 18 Now - Bankrupt
• The Saint - Max
• Forever Changing - Antix
• Don't Break Down - David Jennings
• Cold - 504 Productions
• Less Than Three - A Living Daylight
• Jasmin - Joshua Lutz
• Give it to Me - Pete Maxwel vs. Juliiet
• Watching the Stars - Christ on a Bike

Reviews:

Elite level cyclist and coach Heather Neilsen puts Local Hero through the paces.