Equipe Flamme Rouge  

Criterium Intervals

callum ecobichon

The on/off, stop/start, fast/slow, glorious world of pain of Criteriums
Callum Ecobichon ~ dishing out lap one suffrage

When & Why?
This session can be used at any time you need to put a spring in your step. A mid-season boost, an early season or key event preparation, or as race replacement therapy, this session is never out of fashion.

At races there are two types of rider; those dishing out the pain and those receiving it. This ensures you're comfortable if you happen to end up one of the latter; but you're more likely to find yourself one of the disher outers.

For those in Jersey a turbo is best. Anywhere else, it can be done on a big road (which we don't have) or a big circuit with 90 degree bends from which to fire out (La Collette?). As an added bonus, on the circuit option you also build up your bike handling skills. Which is a tadge difficult on a turbo!


fast straights and faster corners
leave a metre thinking and escaping room

Sprint as hard as you can, from a high tempo speed, for 10 seconds, then recover for a minute. Then go for 20 seconds, with another minute recovery, and again for 30 seconds etc, until you get to 60 seconds (obviously not sprinting, more a lead out pace).

After your 60 second interval take a 5-10 minute recovery (taking your bike for a walk) then go again. When you can't complete a full planned interval, STOP!

If you can only do one block, so be it. Build up over a couple of sessions. When you can do three full blocks, it's time to try something else.

The Warm Up Warning
All interval sessions require a thorough and proper warm up...

Once thoroughly warmed up and at "race pace" readiness, undertake the following session.

Critrium Intervals

The Self Coach Manual...

Contains over 60 pages of drills, sessions, information and everything you need to get you race ready and higher up the finishing order than you now are.  For the price of a training tub you can transform your season, winter or just bike riding pleasure, by taking your fitness to new levels.

The pages here, contain quite a few of our world famous drills, but only a "vanilla" version of them.  Your own, personalised Self Coach Manual contains much more than all the drills, all their variants.  All you have to do is decide which ones you want to use, and in what order.  It's that simple.

Shortly after recieving your programme request, we will send you a return email requesting your physiological details. To manage expecxtations, this is not an automated process, so could take an hour or two.

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