Pre-Competition Coaching Programme

February and March are the time to start preparing your body for the demands of your forthcoming seasons goals and objectives. 

You don't want race speed just yet, that comes later but your body does need to begin over-stretching to achieve a sustainable training adaptation that will carry you in to the Early-Competition phase.. 

You need to build strength, stamina, suppleness and a good cruising speed to sow the seeds for maximum power and speed development once the real season begins.  Building on the foundations of flamme rouge Winter phase, our 8 week Pre-Competition Phase allows you to further develop your VO2max and begin to push back the boundaries of your lactate threshold. 

This is a crucial phase of your season's preparation.  Don't skimp on the quality and don't keep doing what you've been doing up to now.  If you want different results to everyone else then you have to train differently to everyone else. 

Consisting of two increasingly challenging mid-week turbo sessions and one speed/muscular endurance ride at the weekend, with an optional recovery ride, you'll go from a tiger to a cheetah in just eight speed building weeks.

Tailored to suit your needs, lifestyle and available time, depending on your season's objectives, you can be fully early-competition fit for 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!