Rest and recovery

Posted on March 20, 2019 by Camila Rutford | 0 comments

How are we already down to the final two weeks in March?!

These KICKR Studio classes at Greenstreet Cycles have been flying by, and it's been so fun to get to know everybody and see people improving in both their FTP numbers and form!

But, rest and recovery days are just as important as giving your hard days everything you've got. (Like these classes- they're designed to be hard.) Our KICKR Studio regulars know I will frequently ask, "you guys are also riding easy throughout the week, right?"

It took a very physically and emotionally demanding week at work for me to fully appreciate how crucial REST is to the body and mind. It is even more important if you are working through a demanding training cycle to accomplish some goals.

Everybody approaches rest days differently. Some high-performing athletes will rarely take a full rest day- they may only take one every few weeks. Some people prefer doing a very light, easy workout as a rest day instead. There's no right or wrong way to do it, as long as it's working for you.

I personally try to incorporate one full, feet-up rest day per week. It's my reset button, and is exactly what I need to get remotivated and reenergized for the rest of my workouts that week. I've been trying to be more deliberate about these days- going to my ART specialist to work out sore muscles, rolling and stretching out, etc. It's not just about getting in a few extra Netflix episodes. =)

^^ Nobody does rest days like Oso does. ^^

Whatever you're doing to recover you will take with you to your next few workouts. So if you're not allowing your body to repair muscles and stave off fatigue, you can't expect it to hit tough intervals or feel 100 percent on those longer training days.

Same idea goes for "easy" training days. Before I really dove into triathlon training and read up on many different training philosophies, I didn't really have an "easy" day- especially running. My easy running pace, I'd later find out, was not "easy" at all, but actually more in my "moderate" range. That meant my legs were never really getting a break, which meant I wasn't extracting all of the benefits from my "hard" days, because I was just barely executing those. 

Here's a great article from Triathlete magazine that explains more (and gets pretty scientific) on WHY you'll experience more significant training benefits by going REALLY easy on your easy days, and hard on your hard days:

Nutrition also plays a BIG role in this, particularly what you're eating and drinking within 30 minutes of your workout.

So while I do hope you'll come spin with us (Mon/Thurs 6 p.m., Weds 7 p.m., Sat 8 & 10 a.m.), don't forget about your recovery!

See you in class!


Posted in Greenstreet Cycles, Group Ride, Indoor Spin, Kickr, Omaha, recovery, rest, Training, Triathlon

Host a spin class for your club!

Posted on February 17, 2019 by Camila Rutford | 0 comments

Can you believe we've been hosting Wahoo KICKR classes for more than a month and a half now? 

We LOVE seeing new people trying out the workouts for the first time, and last weekend we were so happy to have the Bellevue Bicycle Club host a session for their members. Thanks, Lisa, for leading that class! Look at those happy, sweaty, smiling faces!

These smart trainer workouts are fantastic for building up your aerobic base and strengthening those legs ahead of the spring and summer racing season. If you are a part of a cycling, triathlon or fitness club (cross training is important!) that is interested in an exciting, high-intensity group workout, inquire about hosting your own KICKR class at the Greenstreet Cycles studio! 

Get a hold of Ben Swan at the shop to coordinate.

Just to refresh your memory, our regularly scheduled KICKR classes are taking place Mondays and Thursdays at 6 p.m., Wednesdays at 7 p.m. and Saturdays at 8 a.m. Sign up here:

See you soon!


Posted in Greenstreet Cycles, Group Ride, Indoor Spin, Kickr, Kickr Studio, Omaha, Training, Triathlon, Wahoo

TNT Winter Spin Training Program - Build a Better Rider

Posted on January 02, 2017 by Melanie Chapman | 0 comments

Greenstreet Cycles is excited to introduce the TNT Winter Spin Training Program Build a Better Rider. This program is appropriate for everyone from the beginner who wants to tackle their first triathlon to the advanced triathlete who wants to jumpstart their triathlon season training.

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Posted in Indoor Spin, TNT, Training, Triathlon