Equipe Flamme Rouge  

The SHITS!

The rewards of the Seriously Hard Interval Training Session
Inflicting the pain rather than having it inflicted on you!

When & Why?
These are the infamous, flagship, flamme rouge interval sessions. I get more emails for these than any other!

Use these Seriously Hard Interval Training Sessions over a one or two month period, once a week, leading up to a key endurance event.

These intervals have the capacity to improve your pacing ability, endurance perceptions, VO2max capacity, short-sharp climbing and that end of race push for the line before the sprint kicks off, or you come to the finale of your time trial.

In short they are a brilliant all round strength, stamina and confidence builder and are an excellent way of breaking the monotony of l-o-n-g endurance intervals.

Where?
The turbo is best for this session as it gives a more measured response over the duration of the interval. Of course it can be done on the road but you don't get the same "repeatability".

How?
Get the bike in the big ring and depending on the duration of the interval, choose your gear to suit. Once you've chosen the gear, that's it for the entire interval; don't go jumping around the block. Keep your cadence at or above race pace and bang out intervals of the following;

SHITS A ~ 53 x 16 ~ 3 x 7 min on, 3 off
SHITS B ~ 53 x 15 ~ 4 x 5 min on, 2 off
SHITS C ~ 53 x 14 ~ 7 x 3 min on, 1 off

Depending on how strong you are, or the time of the year, you can start in a gear higher or lower. Whatever it is, make a note of it. If you use power, even better. Do the first interval on feel then "tweak" the following power to suit.

You start the interval by getting up to the appropriate level of sustainable intensity within 30 seconds, then hold it for the duration.

Back off to smell the flowers for the duration specified, then roll up and go again. They really are deceptively simple; until you try them.

Power Files
Here's a few power files of how the sessions work. Week one do session A, week two B, week three C. Take an adaptation week, then try doing C, B, A and make a note of the power/speed. increases over a stupidly short timeframe.

Done correctly, the results are quite amazing for such a short period of time. But they do sting a bit...

 

Above is the power file for the SHITS A

Above is the power file for the SHITS B

Above is the power file for the SHITS C
as you can see too optimistic at the start and died on number 5!

It won't take a genius to notice why I never train with a heart rate monitor ~ the red line!

And here is a power distribution file showing how sessions such as this can target your training right where it's needed. As long as you're targeting VO2max that is. But who isn't?

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

These intervals can be incorporated in to a normal weekend road ride if you want to get the best of both worlds; intensity and endurance.




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. 



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