Flamme Rouge Training Drills
party frocks rather than lycra for a change.
l-r Jo Le Cocq, Dianne (mrs flamme rouge)
Williams, Susan Williams
This section of our website
will bring you both turbo and road training drills and sessions. You can fit
them in to
your own training programme or use them as a basis for ideas on what to do
when the weather becomes less inviting.
And if you do them properly,
with purpose and with conviction you may just pick up a similar medal
haul that the delightful young ladies above took home at the end of
another hugely successful season.
This trophy was accompanied by the
following; six Island Championship medals, three club championship
trophies, three Jersey Cycling Association shields and three "Ladies of
a certain age category" wins and podiums in France. You can see
most of them all laid out below.
And don't let those gorgeous, good looks
fool you. They're all as tough as nails, you won't be able to drop
them without a huge fight!
in this world is new and I make no attempt to claim any of these drills
as my own. I've picked many, many sessions up over the last twenty five years or
so, some more fit-for-purpose than others.
Here I'll be documenting the
good ones for your perusal and
have tried to explain as much as possible where they can help you and how you
can apply them as part of your structured training programme.
Coaching, to me, is the artistic application of science.
Don't just pick a session and hope it will make you a better rider
overnight. You need to blend the sessions together to get the
We have a daytime TV
programme, here in the UK, where two chefs are given the exact same
ingredients and asked to rustle up a meal out of them. The
resulting culinary delights couldn't be more different. Which goes to
show that different people can use the same ingredients in completely
different ways to bring radically different results.
and training are much the same as cooking. I'm going to provide you
with the basic ingredients, what you
do with them is up to you! Too much of one ingredient is as bad as
totally ignoring another. Learn to blend the sessions together to
bring the results, you desire, and your efforts deserve.
pedal rev count towards your objectives. If what you're doing
right now isn't making you a fitter, faster, stronger rider then stop doing it.
If you're having difficulty
sorting the wheat from the chaff, see a coach. Well I would say
that wouldn't I?
As with all these things,
make sure you are fully warmed up
and capable of undertaking the efforts
required as they are physically strenuous and do place your body under
heavy loads and extreme stress for extended periods of time.
In this sad world in which we
now find ourselves, I recommend that you seek medical advice about
your suitability to
undertake any of these efforts before commencement. I can't be held responsible if
you choose not to follow this advice!
Recover to Victory
These sessions will push you to your limits but not beyond. Recovery is as important
a part of the process as the physical effort itself. So hit each session with commitment, motivation
and the attitude of a winner. Then recover between each interval
and recover between each session.
Don't go at them
half-heartedly because you'll only get half-hearted results. Train
as hard as the girls and you might just end up with a table
full of trophies just like them.
Good luck and I hope you
"enjoy" the sessions.