PTC Weekly Workouts

[Shawn Bostad]

Hey Folks. We are starting a new training cycle.  

We are going to start the week off with a ride up to Council Crest.  We'll put in some hot laps up on the 3.5 miles circuit and then drop back down.  Should be a lot of fun. 

Here is the plan for Wednesday

Meeting Location:

Western Bike Works - Lovejoy Location 

Time:  6pm

Workout:

4 Rounds of Steady State Zone 3-4 effort on Fairmount

Route to Fairmount Plus the loop we'll be completing 4 times.  

https://ridewithgps.com/routes/30105895

Road Bikes are best, but a tri bike is just fine as well.  

Thursday Track

Meeting Location:

Duniway Track right next to the Under Amour Campus

Time:  6pm

Workout:

Warm up:

15 min nice and easy

10 min of drills and stretching

Main set:

5 X 800 Progressive

200 @10k

200 @5K

200 @1500

200 @Fast

Cool Down:

15 min nice and easy.

See you this week everyone.  

--

Shawn Bostad

Steelhead Coaching

Owner and Coach
NASM, FMS and Trigger Point Certified
www.steelheadcoaching.com
512-731-0440