Equipe Flamme Rouge  

The Stingers!

Putting on the hurt ~ Eric Schuman (Audi)
Washington State Road Race Championships

When & Why?
A top-up session for squeezing out that last little bit of speed and lactate tolerance when you thought no more could be found. And as with many of our other drills, the clue's in the title.

A turbo is best because you can control the variables and really hit the numbers for those that are power based. If not, the road will do nicely, but you'll have to go on feel, perception and keep your wits about you. This is a head-dropper if ever there was one.

Before we start, please understand this is a five minute interval. Don't dupe yourself by thinking it's two minutes, going too hard too soon and being unable to complete the session.

Two minutes at "Bernard Eisel Line Out Pace" which is fast but sustainably so. Then back off, slightly, to Tempo Pace for one minute to regain composure. Pick it up again for two more minutes at "line out pace" and hold on.

At the end of the second two minutes, you back right off for a two minute mini-recovery. It goes quicker than you think, so get a drink, settle the breathing, spin the legs out.

Repeat the block above. At the end of the second two minute effort, you take a full five minute recovery.

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

Wake up the next morning with sore legs. Job done!

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.


Mrs flamme rouge Dianne with her friends (l-r)
a young Bernard Eisel, Baden Cooke and Christophe Mengin
They kindly let us share their breakfast at an Alp D'Huez training camp!

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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