Equipe Flamme Rouge  

Classics Programme ~ Flanders

susan williams 

flamme rouge ~ attacking the Muur
Susan Williams, Pete Slattery and Simon Perchard

The flamme rouge Classics Flanders 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.

This programme is for those events that have short, sharp, anaerobic climbs, within them.  Think Flanders, Peter van Petegem, Ename, Scheldepris, Harlbeke, or anything with cobbles and/or 10%+ climbs of a kilometre or so.

For events that have an "off road" element to them, without too much climbing, Paris Roubaix, Tro Bro Leon, L'Eroica, Battenkill, Tainthammer, etc, you're probably better off with the Classics Roubaix Programme

For those with longer, semi-alpine, sub-threshold climbs, as found in Amstel, Liege-Bastogne-Liege, Fleche Wallone, Milan San Remo and Giro Lombardia, the Classics Ardennes Programme, will give you the sustained speed-endurance you need for these more aerobic efforts.

But if in any doubt, get in touch first and we'll work something out.

Who's it for...?
If you are confident in following a dedicated programme, designed specifically for you, to get you fitter, faster and stronger in just eight 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 £20 (approx US$33). 

What is the duration?
The duration this Performance Programme is 8 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.




dianne

Dianne Williams ~ Mrs flamme rouge
Giro Lombardia 

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.

flanders

Giving it large over the snow flurried cobbles
Tour of Flanders Cyclo Me and Bob Cabot (right)!

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

Hey Tony....your mini Training plan has gained me over 60 Watts up Hydrangea in 5 weeks!  Magic and thanks :)
RM ~ Jsy


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bcf
 
 normans