Equipe Flamme Rouge  

Cyclo Cross ~ Pre-Comp Programme


Mission 1 Racing's Tony Pacini
Sometimes you've just gotta run

Our "re-usable" flamme rouge 12 week Cyclo Cross Pre-Competition Programme has been designed for one purpose only. 

This comprehensive thirty three page programme will, over the course of twelve weeks, take you from your end of road season sabbatical, straight in to the start, or heart, of the Cross Season, ready to go.

Who's it for...?
If you've completed your own base training period, you can use this programme as a run in to your season start, or as part of your early competition training regime. 

Alternatively, you can take it as a standalone season prep module, to take you to the season start, and use our 8 week Cyclo Cross In Season Programme to complete the package.

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

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.

Cyclo Cross Programme

kenny cx

 SiS's Kenny Johnson & Keith Murray battling for the last podium slot
at CXNE Round 3   Photo ~ Matt Muir 

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.

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