Coach Brian’s Indoor Trainer Session Report #6 & #7

by Kevin Eng

For those of you that have been keeping track, I know I’ve missed a few weeks. Sincerest apologies! So to cover the sessions I missed, I’ll be breaking up the four sessions I missed into two reports.

Here’s my rundown of Session #6 (2/8/12) and Session #7 (2/15/12).  As always, 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 5 General Evaluations

Workout types: Threshold, Tempo

Intensity: Level 3/4, RPE 17-18

For weeks 6 and 7, Coach Brian really focused in on developing our tempo and threshold with longer Level 3 muscle endurance intervals and aerobic threshold intervals. Session 6 had two 20+ minute intervals of tempo and session 7 included four 15 minute tempo intervals with short rest in between. Brian says that tempo and threshold are the meat of the competive cyclist’s training, and that developing and maintaining them over the off-season will pay dividends when the season starts.

Highlights

Most Intense/Revealing: Aerobic Threshold/Muscle Endurance Interval

The length of the ATIs and MEIs in weeks 6 and 7 made them more daunting then they were in previous weeks. I got to see how far I could push myself in long efforts, and completing the intervals felt very rewarding.

Most Fun: Standing climb with pickups

This interval felt a lot like attacking my home hills on the Long Valley group ride, and it got me excited to get back to riding with them again. And this year I’ll be more prepared. Better watch out, guys. =P

Tune in to my next post for highlights from Sessions 8 and 9.

 

Also, check out Coach Brian and the rest of the 2012 Team Bulldog/Cycle Craft squad at our Facebook page!