Equipe Flamme Rouge  

Pre-Comp Programme ~ Fit to Fast

flamme rouge hinault sportive

Fast isn't necessarily a cool look
Bernard Hinault Sportive

The flamme rouge Pre Competition 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 "fit to fast" 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.




trois ballons

Prepare yourself well for your challenges to come
yours truly heading for a Scratch Gold ~ Trois Ballons 2014

Why the Pre-Competition Phase is important
As the days get longer, and the the fitness starts to come, it's time to transition from building your base to building your speed. 

Not the raw, full-gas sprinting-speed, or the top-end cruising speed that comes with effortless efficiency in the height of the season.  This is the speed that hurts the mind, stings the legs and burns the lungs.  This is the pre-requisite stuff that primes the pump for the real speed to come, once the season starts.

In the Pre-Competition Phase you go harder, for longer, with less recoveries.  You begin your climbing transformation from little ring to big ring.  And you start your incredible journey, figuratively and literally, from the dark to the light. 

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.

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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