Equipe Flamme Rouge  

25 Mile Time Trial Programme

andrew derrick

Andrew Derrick ~ Another PB in the bag...

Our ingenious, dynamic and re-usable flamme rouge Time Trail Programmes are designed to allow you to mix and match your training sessions to suit your needs and wants, depending on where you are in your training year. 

However you use them, they are designed for one specific purpose.  To get you to cover the ground faster than you now do!

For short-distance road TT specialists we have two programmes, a 10 mile and 25 mile version. 

Both versions are 12 weeks long, but you can self-configure the programmes depending on where you are in your season, the timescale to your objective, and the objective you are trying to achieve. 

You can...

▼  Run them as a full 12 week programme

▼  Run the first 8 weeks as a programme

▼  Run the last 8 weeks as a programme

These comprehensive Ten or Twenty-Five Mile Programmes will, over the course of twelve or eight weeks, take you from your current level of "in-season fitness" to being race ready on the day of your choosing.  They will, under the right circumstances, help you grab a PB or season's best.

And you can use them as many times as you like.  Just re-enter your power/heart data, configure the countdown to your target date and pick up the programme on the date specified.


Florence Cox ~ 2016 UK National TT Champs

Who's it for...?
If you've completed, as a minimum, your own Base Training Programme, you can use this programme as a specialised approach to hone your top end speed and endurance for your target event. 

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 parameters within the sessions, 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.

Time Trial Programme

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.

I have only been following the 25 TT programme for a month, but already I am beginning to feel the benefits.  The plans are fantastic value for money and easy to follow, though not necessarily easy to do!  They are tough and a step up from the previous programme I followed.

Tony has been fantastic with communication and has offered encouragement, reassurance and technical expertise in equal measures.  I cannot recommend this package highly enough.
Alan Lloyd ~ UK

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