Post Holiday Cycling Class
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Shawn Bostad
Dec 25, 2018, 3:51:18 PM12/25/18
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Hey Folks. We are going to be hosting a Post Holiday Cycling class tomorrow at Steelhead Coaching. This is going to be a 90 min ride that starts at 3:30 pm - 5pm. We are going to be completing our final cadence workouts and it will look a little something like this.
Address:
2635 NE Broadway
Portland, OR
Sign up here if you are going to attend. Class if free.
Warm up:
Warm up:
10 min Zone 1
10 min Zone 2
5 min Zone 3 @85-95 rpms
5 X 30 sec Zone 4 with a 30 sec Zone 1 Recovery
Main set:
2 Rounds of the following
Zone 3 effort for all of these.
5 min @50-55 rpms
5 min @55-60 rpms
5 min @60-65 rpms
5 min @65-70 rpms
Recovery is 5 min @85-95 rpms Zone 2
Cool Down:
10 min Zone 2
5 min Zone 1 Hope to see some folks there.
10 min Zone 1
10 min Zone 2
5 min Zone 3 @85-95 rpms
5 X 30 sec Zone 4 with a 30 sec Zone 1 Recovery
Main set:
2 Rounds of the following
Zone 3 effort for all of these.
5 min @50-55 rpms
5 min @55-60 rpms
5 min @60-65 rpms
5 min @65-70 rpms
Recovery is 5 min @85-95 rpms Zone 2
Cool Down:
10 min Zone 2
5 min Zone 1 Hope to see some folks there.
--
Shawn Bostad
Steelhead Coaching
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