Equipe Flamme Rouge  

Slowvember ~ And so it begins...


Zone Two, with a little Zone Three
slowly building up; the first event is (at least) five months away...

Depart Time
~ Two groups, A & B, leaving at 8:30 (& 8:32) sharp.  Group A will ride ride one to two kph faster, riding at the "upper edge of endurance zone two".  While group B will ride at the mid-range of the zone, same route, just "less focussed".

Ride Activity
Slowvember ~ Flat-ish, steady-ish, endurance-ish, rides starting with Elite at 70kms (plus getting there and home) finishing three weeks later with Champ at 90kms.

Transitioning out of Slacktober we start to head in to the training season, which "officially" starts in December.  This is the preamble, the warm-up, the hors d'oeuvres, call it what you will.

Choose the group that best matches your abilitiy not your ambition.

This is one of the most important parts of your year.  Get this wrong and everything else that follows will be compromised.

Nov 10th & 11th ~ Endurance Elite (Green)
Nov 17th & 18th ~ Endurance Pro (Amber)
Nov 24th & 25th ~ Endurance Champ (Red)
Dec  1st & 2nd  ~  Endurance Elite (Green)

eat and drink

remember to keep topped up with food and drink throughout the ride

The Route
The idea is to get to the top of the island as quickly as possible, and stay there, until the end, where we climb a little more.  All climbing should be done seated and slightly over-geared to build strength.

Each week we add a little mileage.  We're still not training as such, we're preparing for training. 

If, depending on your key objectives, you want or need to add further distance, go back to St Peter's, and repeat the first loops.  Don't add elevation, this is all about building endurance!

Zone Two, with structured forays in to Zone Three as we train the heart for what's to come later...

Remember, we're not racing, we're training to race, we are building our aerobic and cardio capacity, encouraging fat burning and preparing to make ourselves more efficient, effective and economical.

Just stay as long or as little as you want or need.  Normal rules apply!

EFR ~ Slowvember Endurance Rides

Click on the appropriate map to get the route details...

endurance rides

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

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 520+ global Strava members of our our family have been getting up to this week...

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