Equipe Flamme Rouge  

February ~ Classics Chicanery...

classics circuits

Classics Circuits are back...
Chris O'Prey, Jason Stratford, Mick Heald ~ Mariaborrastrat Flanders

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
February ~ Sprinting, Speed, Climbing, and Speed Climbing! You'll be able to taste the lactate.

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.

Ride Tips
These are race simulation efforts; but we are not racing!  This is still training, racing comes later.  However, these are above-racing-level efforts!  It's time to turn your bike, and yourself, inside out.  

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. 

At all times stay left, and keep your head up.  But ride it like you stole it; your only objective is to get to the end of the ride.  Controlled discipline is the key to your season's successes.

The training adaptation is from the efforts listed in the links below, not the bit in between.  The quicker you get to the next effort, the less recovery time you've had, the more you've compromised the quality of that effort. 

Ride smarter not harder.

arenberg

sideways in Arennerg ~ The Queen of all Classics Circuits

Ride Rules
Bring enough food, drink and spares to sustain you for a hard morning.  These are crucial rides in our "training cycle". 

We do not stop for puncture victims, even if they have a cleavage.  You have been warned!  Check out the route and check where you can pick us back up if need be.

These sessions give a huge TSS score that is disproportionate to their distance.  We will be dropping volume from the Climbageddon's to make up  for this to keep riders fresher for their mid-week workouts.

 


Classics Circuits Routes & Dates

classics circuits

Jan 28th & 29th ~ Classics Circuit Elite
Feb 4th & 5th ~ Classics Circuit Pro
Feb 11th & 12th ~ Classics Circuit Champ
Feb 18th & 19th  ~ Classics Circuit Elite

The distance and time in the graphic above does not include getting to and from the ride start and finish, so plan, and fuel, accordingly!

Click the map above to be taken to the route for each week's 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...






flamme rouge weather power Equipe Flamme Rouge Equipe Flamme Rouge Equipe Flamme Rouge flamme rouge email


bcf
 
 normans