Equipe Flamme Rouge  

Race Prep Programme ~ Flat to Fast

flamme rouge crit

Early season crit races
Speed is of the essence

The flamme rouge Race Preparation 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 is a self-contained and combined, Base Build & Pre-Competition Programme.  A tried and tested, start to finish, step by step, route map to your best season ever.

Who's it for...?
If you are confident in following a dedicated programme, designed specifically for you, to get you from "flat to fast" in twenty 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 £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.




bracken spencer

Utah's Bracken Spencer on his way to a Top Ten in the 200 mile (321 km) LOTOJA
See below ~ before he went on to take the State Hill Climb Championship

Why a Performance Programme is important
This can best be summed up by one of our flamme rouge rider's mum! She said, "If you don't have a plan, you will be a stepping stone for those that do!" A wise lady is Mrs Rob Nickerson.

This 20 week (combined Base Build  & Pre-Comp) programme will give you a route map from starting afresh, to getting to the starting line, of your first event.  Whatever it is, you will be ready to put in a performance and start building towards your season's peak and key objectives.

Don't just ride aimlessly, or traverse old favourite routes to get you ready for your season start.  Riding the same roads, faster and faster over and over again will bring an element of fitness.  But will it bring results?

Forget Old School...
Building from scratch, part one of our twenty week plan will slowly but surely bring your form, endurance and Functional Threshold Power to a strong and solid base.

In eight weeks, part two, will build on the foundations laid in part one.  This section will ramp up your pain, your lactate tolerance, your VO2max, and your general speed. 

This programme consists of two increasingly challenging mid-week sessions and one increasingly challenging endurance ride at the weekend, with an optional recovery ride,should you have the time or inclination

With additional information on weights, stretching, gym work and nutrition you'll have everything you need to get you ready for the race, timetrial or sportive season to come.

Tailored to suit your needs, lifestyle and available time, depending on your season's objectives, you can build a solid season primer on as little as six training hours a week.

But be warned, you're not buying a programme that conforms to the old school ways.  We're different, these are different, they bring different results.  But in a good way. 

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.

...when I lead off (escaped), I had one other guy with me, yet he didn't hang on very long.  The Suffervals definitely did their job. Thanks Equipe Flamme Rouge for putting together outstanding training programs!!!"
Bracken Spencer ~ 9th Place

LOTOJA ~ 200 mile Logan to Jackson Hole

Just wanted to drop you a line to let you know that after following the 20 wk race prep programme that you put together for me back in October, I have had without doubt my best spring/summer of cycling thus far so thanks!
DC ~ UK

Firstly I just wanted to say how brilliant I think your race prep programme is.
JDE ~ UK



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