Equipe Flamme Rouge  

March ~ Let the Speedfest begin...

speed

Pre-season Speed Building and Testing 1979!
Deer's Leap Outlon Park ~ The last time I climbed quickly

Depart Time & Place
Sat/Sun ~
Two groups, Gregarios and Galacticos, leaving at 8:30 sharp, from the Gunsite Cafe, St Aubin's Bay.  The groups are identical, it's just to keep the road numbers manageable and keep people safe.  

However, Galacticos cover the ground between the efforts faster and are slightly less disciplined when regrouping!  They shouldn't, because it shortens their recovery time, but they will; so be warned! 

Choose the group that matches your ability not your ambition.

Ride Activity
March ~ Sustained efforts at Race Speed & Riding Off The Rough

As we move in to the early race season, it's time to bring all the months of preparation together, to start our speed work.

It's a long, long season, so the worst mistake you can make is get too fast too soon.  It's all about sustainable progress.  If you peak now, there's only one way you can go.

Ride Tips
These are race simulation efforts; but we are not racing!  This is high level training, not low-level racing; that comes later. 

When the time comes to go, you go.  As hard as you possibly can.  When the effort is over, you back off to Village Policeman Pace.  Which means 25 kph, not 35 kph. 

The quality of the recovery needs to be as good as the quality of the effort.  Otherwise the whole session is compromised.

There is only one rule; safety at all times.  NO CROSSING the white line, hold your line (no deviation once you've selected an option) and be constantly aware of your surroundings and the proximity of others.  Head up and keep to the left of the road at all times. 

Ride it like you stole it, your only objective is to get to the end of the effort and ride.  

Controlled discipline is the key to your season's successes.

Ride smarter not harder.


Speed Work Routes & Dates...

speedwork pro

Click the map above to be taken to the route for the Speedfest Sessions.

Feb 25th & 26th
Mar 45th & 5th
Mar 11th & 12th
Mar 18th & 19th

One route, here's the "segments"...

Prison Break ~ Waitrose to Corbiere Bus Stop
Five Mile Dash ~ La Braye Slip to Goldsmiths
Recover & Regroup around Port Belgique
Goldsmiths to Jubilee Hill Turn (up hill slowly)
St Peter's Garage to Maison Les Landes
St Ouen's Parish Hall to Val le La Mare Rise
St Mary 20 mph exit to Haute Croix
Recover & Regroup around Les Platons
Ransom's Dash
St Saviour's to Drama Society

The distance and time in the graphic above does not include riding to and from the ride. 

Performance Level
Each week there will be two groups.  The Gregarios will leave at 8:20 and the Grupetto will follow ten minutes behind at 8:30.  If you miss the early one, just pick up the Grupetto.

The groups are identical, it's just to keep the road numbers manageable and keep people safe; and the Grupetto get an extra ten minutes in bed!


Upcoming Ride Weather



Bucks Fizz

flamme rouge ~ Bucks Fizz Tribute act

Gunsite Gregario's ~ Gelato Ride

Depart Time
Every Wednesday
9:15 sharp, weather permitting!

Ride Activity
Performance Top Up
~ Just riding with mates, but with a purpose... 

Performance Level
Ninety minutes tempo-ish, with a few "spirited lunges"...


Boy Band

flamme rouge ~ Boy Band tribute act; Fake That

EFR ~ Gunsite Grupetto Activities

Here's what the 105+ local Strava members of the Gunsite Grupetto have been getting up to this week...



EFR ~ Global Grupetto Activities

Here's what the 450+ global Strava members of our our family have been getting up to this week...




 The route may be "tweaked" due to road works, wind direction (!) and other road users/events.  The main priority is safety.



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 normans