Equipe Flamme Rouge  

Base Build Programme ~ Flat to Fit

flamme rouge coaching

It's not everyday you get to ride with a legend
said Magnus Backstedt...

The flamme rouge Base Build Performance Programme, is a tried and tested, pre-configured, series of on and off the bike, drills and sessions, that require, and offer, no coaching interaction.

Who's it for...?
If you are confident in following a dedicated programme, designed specifically for you, to get you from "flat to fit" in just twelve weeks, then this is the product for you.

You don't need a heart rate monitor or power meter for any of the workouts within this programme. But if you have either of them, there are specific target zones and parameters within the sessions, for which you can aim. 

What does it cost?
The price of this Performance Programme is just £30 (approx US$50). 

What is the duration?
The duration this Performance Programme is 12 weeks.  But, as with all our programmes, you can reconfigure it, to be used as many times as you wish, to run from whichever date you wish. 

Purchase A Programme...
If you think this flamme rouge Performance Programme best suits your needs, please click "Buy Now" so the adventure can begin. 

If you're not sure, drop us an email (contact details in the footer) and we can discuss options, or tailor something more specific.




Trois Ballons

flamme rougers ~ Paul Harris following George de Sousa
Trois Ballons 2014

Why the Base Build is important
Wherever you are in the world, as the season sabbatical draws to an end, thoughts turn to building your base for the early spring.  But that first ride always leaves you feeling a bit flat.  Where did all your fitness go?

Another season's preparation is about to get underway and the excitement, motivation and anticipation start right here.

Races in the height of the summer are won by the preparation work undertaken before the season even starts. And that's where our twelve week, Base Build Coaching Programme, can put you on the road to becoming a fitter, faster, stronger rider.

Forget Old School...
Building from scratch, our twelve week programme will slowly but surely bring your form, endurance and Functional Threshold Power to a strong and solid base, from which you can begin your Pre-Competition preparation.

Consisting of two increasingly challenging mid-week sessions and one increasingly challenging endurance ride at the weekend, with an optional recovery ride, you'll go from kitten to tiger in twelve weeks.

With additional information on weights, stretching, gym work and nutrition you'll have everything you need to get you ready for the follow-on eight week Pre-Competition Plan, should you wish to take one.

Tailored to suit your needs, lifestyle and available time, depending on your season's objectives, you can build a solid foundation on as little as six, intense, quality, training hours a week.

But be warned, you're not buying a programme that says, "ride around for three to four hours in Zone Two!"  We're different, these are different, they bring different results.  But in a good way. 

What do I get?
You are not purchasing a "follow these instructions" training plan.   Our value-driven, "re-usable and re-configurable" programmes and manuals are the equivalent of small books, written just for you.  Our 20 week options are around 45 pages with our 12 and 8 week options 35 and 25 pages respectively.

You get all the information you need starting with, how the programme works (and why), access to an ever-growing library of Frequently Asked Questions, and your own personalised Heart & Power Zones and physiological markers.

There's a "predicted" Performance Timeline, an at-a-glance Programme Overview and a chart showing your forthcoming Training Load and Intensity Levels, allowing you to predict and track your fitness gains.

micro cycle

Each Micro Cycle has a clearly laid out plan of which sessions to tackle, when and at a level of effort that best meets your needs.  There is also a clearly defined list of the three objectives and benefits you will gain from the sessions you are undertaking.  If you are to give your all for these sessions, then surely it's important that you know why you're being asked to do them and what benefits you will directly gain from doing so.

flamme rouge programme

To complete the package, there are optional Gym, Weights & Stretching Workouts, and information pages on how best to prepare for road and turbo sessions, with further guidelines on Race Preparation and Recovery.

In short, you get a comprehensive breakdown on how to best prepare for whatever discipline, objective or event you have identified as important to you. 

How it works...
Once you've selected your programme, we'll send you a short questionnaire to complete and return to us. We ask for your min/max heart rate, and/or your VO2max or FTP wattages if you know them.

There's also a few other physiological questions about height, weight, age, available riding time, etc.

In line with your responses, we will personalise the programme's drills and sessions with perceived exertion levels, heart rate zones, power zones and cadence guidelines.

Start to finish process takes around three to five days.


What people think...
Here's just some of the feedback we've had for this programme.

Thought i should drop a quick line to let you know how I'm getting on after my first 4 weeks of your regime.

So far, I'm doing well and feeling pretty good. Most of all I'm actually enjoying the routines you've set out.  There appears to be a logical progression to it all and the rest-day on the Friday is most welcome!
PB ~ UK



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