Equipe Flamme Rouge  

MTB ~ Pre-Comp Programme

Chris & Andy

Chris Stephens leading Andy Perree
Somewhre deep in the Spanish Pyrenees...

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

This comprehensive programme will, over the course of twelve weeks, take you from a well developed base or end of 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 MTB 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 session parameters, 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.


MTB Programme

Helene Mon Petit

 Helene Mon Petit ~ Individual Bronze & two Team Golds, 2015 Island Games
photo ~ Mike James 

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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