Equipe Flamme Rouge  


The Sprintervals being used in the real world
We were a group of seven at the flamme rouge
Final 100 metres ~ Antonin Magne Sportive

When & Why?
A full on, eye-balls-out session for preparing you for the "dash for the cash". Once all your training is in the bag, fit these in to your last few weeks preparation for a big event. Especially if you think it's going to come down to a sprint!

A turbo is good because you can control the variables and really hit the numbers for those that are power based. But in the heat of competition you'll be doing this on the road, so you'll need to "practice" the odd one or two with tarmac under your wheels.

Build a couple of them in to your training ride but keep your wits about you. Find a long straight road and, if possible, a tail wind. This session is all about full on speed and lactate tolerance.

Before we start, please understand this is a six minute interval, with a sprint at the end! Don't fall in to the trap of going too hard too soon and being unable to complete the last minute at "race pace".

Choose a gear set you know you can sustain to the end. If you're full on fit, start in the 15 and work towards the 12 for a sprint. If your more a "spinner" start in the 16; if your building up, or in your first year or two, start in a 17. Make it work for you.

When you hit the interval, take around ten to twenty seconds to get to your sustainable three minute pace in the gear of your choice.

At the end of three minutes, knock it up a gear and try to hold the same cadence. Speed will increase, as will our worst best friend, lactate. Control your breathing and hang on in there for a full two minutes. Yes it hurts, but hurt is good.

After two minutes, snick it up another gear, again trying to keep on top of the gear and hold it as steady as you can, waiting for the countdown to your ten-second sprint.

When the time comes to go, you go with everything you have in your legs. No holding back. Sprint like your life depended on it. It's only ten seconds...

When you get your sight back, ease right off for a full five minute recovery at Village Policeman Pace. It goes quicker than you think, so get a drink, settle the breathing, spin the legs out.

Repeat the session above a couple of times, then go straight to a cool down for a minimum of five, but preferably ten, minutes.

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.


After winning the bunch sprint above I was awarded the
Trophee Passion Championship Leader's Jersey
Black's the new Yellow...

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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