PTC/Steelhead Cycling and Team Social

[Shawn Bostad]

Recovery Week.  Get excited.  This is our opportunity to rest and give our bodies the chance to adapt  to the training.  

Update on Wednesday Cycling.  

Starting Feb 6th, we'll be hosting 2 indoor cycling classes.  The first class is going to start at 5:30 pm and the second class is set to start at 6:45pm.  They will both be 1 hour classes.  Make sure to sign up for the most convenient class, but try to respect the fact that we are trying to distribute the load, so we want to limit people signing up for both classes.  

Pick the one that makes the most sense.  

Here are the weekly workouts.  

Wednesday Cycling

Time:  6pm

Location:  

Steelhead Coaching

2635 NE Broadway

Portland, OR

Sign up here:

https://steelheadcoaching.com/practices/

This is a requirement to reserve your trainer.  

Workout:

Warm up:
5 min Zone 1
5 min Zone 2
5 X 10 sec Max Cadence
Recovery is 50 sec 85-95 rpms
2 min Zone 2
Main set:
5 min Zone 3 @85-95 rpms 2 min Zone 2 5 X 1 min Zone 4 @85-95 rpms Recovery is 2 min Zone 2 5 min Zone 3 @85-95 rpms Cool Down: 5 min Zone 2
5 min Zone 1

Thursday Run Workout

Team Social and Progressive Run

Time:  6pm

Location:

Lucky Lab-NW Quimby Location

Workout:

We are going to have a couple workout options tonight.  

#1 is the Social Run.  You have the option to run down to the waterfront and complete a 3-5 mile run.  

Route:

https://ridewithgps.com/routes/29238335

#2 is a Progressive Run.  There are some folks that are not recovering this week and need a more challenging workout.

Route:

https://ridewithgps.com/routes/29238007

This will be a 7.3 mile run that builds as you  go.

#1 Warm Up

#2-Start at Marathon/1/2 marathon pace

#3-5-10 sec per mile faster

#4-"       "

#5-"       "

#6-"       "

#7-Cool Down

If you need to be removed from the email list, please contact the PTC board.  I don't manage the PTC email list.  I get updates on the list, so it will be updated as they send me the new list.  

Contact:

membe...@pdxtriclub.org

--

Shawn Bostad

Steelhead Coaching

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