Early Competition Coaching Programme

The new season is underway, the van-Hooydonk's and arm warmers are still on and the Spring Classics are keeping us motivated and on the road when the weather's doing it's best to keep us in.

By now we should have a few "training" events under our belt and have started "burning off the rough".  The early training races will have brought valuable information in highlighting areas in which we need to develop our strengths. 

We've spent all winter building our skills, abilities and attributes to 80% of competition levels.  We can't be brilliant at everything so now it's time to sharpen the saw!  With an Ability Gap Analysis undertaken to backup our racing perceptions, it's time to take the findings and zoom in with a focussed, structured, outcome specific plan to bring home the results.

Although there are races and events most weekends, it's still too dark for mid-week races so the training routine remains the same.  There are two structured, objective specific mid-week turbo sessions and one weakness eliminating ride ride at the weekend, with an optional recovery ride for good measure. 

Whatever you thought you were missing, won't be missing at the end of these eight weeks.  This plan will scream you up to the end of May and the start of the season proper.

Tailored to suit your needs, lifestyle and available time, depending on your season's objectives, you will be totally ready to roll on as little as five training hours a week.

What do I get? For less than the cost of a tubular each flamme rouge Coaching Programme consists of ALL the following,

flamme rouge Performance Evaluation...
▼	an outcome specific endurance evaluation
▼	a ten page comprehensive evaluation assessment
▼	a peak expiratory flow test
▼	a forced expiratory flow test
▼	blood pressure measurement
▼	physiological analysis
▼	lifestyle/training audit
▼	wattage/heart rate/cadence/speed recording (min, max & avg)
▼	graphical review of performance evaluation
▼	performance comparison and overlay with previous evaluations
▼	blood lactate measurement and analysis
▼	vo2max (absolute & relative), FTP, and cycling economy calculations
▼	personalized heart and power zones
▼	recommended heart and power training intensities
▼	a photographic record of your evaluation
▼	an FTP w/kg  profile against all previous riders (over 300 records)
▼	a debrief at the end of the 90 minute athlete session
▼	a further 90 minutes evaluation preparation time from the coach

 

flamme rouge Training Plan...
▼	an introduction to structured training
▼	full instructions on how to get the best from the plan
▼	a turbo session information page
▼	a road ride information page
▼	an outcome specific day by day training schedule
▼	a diary to record each sessions key parameters
▼	power and heart rate training zones charts
▼	a comprehensive session description for all workouts
▼	an event specific nutrition strategy
▼	an event or training specific strategy report
▼	athlete identified key objectives
▼	athlete specific physiological profile (if available from test above)

flamme rouge Ability Gap Analysis...
▼	event specific analysis of key attributes
▼	speed endurance
▼	muscular endurance
▼	lactate tolerance
▼	bike handling
▼	recovery
▼	sprinting ability
▼	vo2max
▼	tactics & strategies
▼	climbing ability
▼	threshold endurance

flamme rouge Power Profiling...
▼	for riders with power meter capability
▼	record and track your power profile across the season
▼	across the range power profiling 1 sec, 1 min, 5 min, 60 min
▼	compare yourself to Chris Boardman!