by Kevin Eng
For those of you that have been keeping up, this past wednesday (January 18th) was week #3 of Coach Brian Lariviere’s Indoor Trainer Sessions. I’ll start with some general evaluations ( workout types, intensity) and then give a quick rundown of some highlights.
I will rate workout intensity by the highest heartrate/power level reached (Levels 1-5, if you know your individual levels) and by the highest number reached on the Rated Perceived Exertion (RPE) scale (1-20; 1 being falling asleep and 20 being as hard as you can go).
For the sake of consistency, this is how I’ll format all the session reports to come so you all will know what to look for.
Week 2 General Evaluations
Workout types: Endurance, Technique
Intensity: Level 3, RPE 15-16
For week 3, Brian worked our accelerations with a steady pyramid interval and some aerobic threshold intervals. I can tell that everyone is starting to get comfortable with the routine, and we’re getting into the meat of the 10 week cycle.
Most Revealing: Aerobic Threshold Interval
The sustained Aerobic Threshold Intervals we did was a good indicator of my improvement. Not only was I able to hold my threshold consistently, I was able to do so after an hour of more intense intervals, which means my recovery is improving as well.
Most Intense: Steady Pyramid
The pyramid definitely deserved the Most Intense prize this week. The steadily increasing intensity felt similar to riding in an aggressive group accelerating to try to drop riders out. A few more weeks of that and I should be all ready when the Long Valley group ride gets plucky this spring.
Most Fun: The Atmosphere
This week I could tell that everyone is starting to get comfortable with each other, and even the new people were feeling chatty. There was a lot more friendly banter during the recovery periods, which is something you just can’t get doing your indoor training alone. I’m looking forward to more of that!
Tune in next week for more highlights from the upcoming session.