Equipe Flamme Rouge  

Gran Fondo Programme

Tim O'Sullivan

Marmotte Saturday ~ L'Etape Sunday
Legend & Hard Man Tim O'Sullivan ~ A weekend to remember...

The flamme rouge Gran Fondo 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 to get you fitter, faster and stronger, to tackle some of the worlds biggest single day Gran Fondos or Sprotives, then this is the product for you. 

If you are doing a multi-day event; Haute Route, Raid Pyrenean, Trois Etapes, Girona Gran Fondo then our Epic Challenge Programme might suit better.

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 £50 (approx US$78). 

What is the duration?
The duration this Performance Programme is 20 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.



george

George de Sousa
Up front and Centre Ronde Picarde 

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.

Love it and everyone I meet Tony loves your coaching - keep it up. I still maintain that Descend like a Pro is the best article I have ever read on technique.
JC ~ UK


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bcf
 
 normans