Base Build Coaching Programme

Another season's preparation gets underway and the excitement, motivation and anticipation start right here.

Races in the summer are won by the preparation work undertaken in the winter.  And that's where our twelve week winter foundation training plan can help you become a fitter, faster, stronger rider...

Building from scratch, our 12 week plan will slowly but surely bring your form, endurance and Functional Threshold Power to a strong and solid base, from which you can begin your Pre-Competition preparation.

Consisting of two increasingly challenging mid-week turbo sessions and one increasingly hilly endurance ride at the weekend, with an optional recovery ride, you'll go from kitten to tiger in twelve weeks.

Tailored to suit your needs, lifestyle and available time, depending on your season's objectives, you can be fully pre-season 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 performance evaluation
▼	a twelve page comprehensive evaluation assessment
▼	a peak expiratory flow test
▼	a forced expiratory flow test
▼	blood pressure measurement
▼	physiological analysis and profile
▼	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 performance evaluation
▼	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 comprehensive session description for every workout
▼	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
▼	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!