Banks Vernonia Halloween Ride

Banks-Vernonia State Trail, Banks, OR 97106, USA

A wonderful car-free route along the historic Banks-Vernonia rail-to-trail. The towns of Banks and Vernonia has plenty to offer cyclists, with cafes, brew pubs, restrooms, and bike fix-it stations, making this one of the best rides in the state.

We will be meeting at the Banks Trail head at 9:30 am, Wheels down at 9:45.  You can ride the full out and back or any length that is comfortable for you. We have no agenda other than enjoying the fall colors and having a good time. I’m bringing Hot Chocolate & Schnapps, not sure how yet but gosh darn it, I’m determined.

Costumes optional – Meeting up at Cafe 47 in Banks (they are only open until 2pm) afterwards for a meal.

Please feel free to reach out to shelly with questions: 503 936-8171

https://ridewithgps.com/routes/29062214

 

Biking Resources, Rides, Links & Outreach

(Generously shared by Member Chris Farmer)

From the casual Sunday cruiser, to the daily commuter, to the hard-core road racer, or gritty Mountain rider… all are welcome here in our bike universe. Created and updated by Pacific Power Green Team, Communications, and our dedicated rider group, here you find all the latest news, events, and useful bike information.

Need more bike updates? Subscribe to the bike newsletter by contacting Craig Campbell.

Bike More Challenge (BMC) – May 2021

May is BIKE MONTH around here and the Bike More Challenge is back on in 2021!! Pacific Power has fielded a strong team each year placing in the top 20 in the state over the last few years. Join the fun and the get the chance to win prizes and be crowned bike champion by registering at the “Love To Ride” site. Be sure to join “Pacific Power” team.

https://www.lovetoride.net/oregon?locale=en-US – Bike More Challenge (May)

Other Events

https://www.portland.gov/sunday-parkways Sunday Parkways (Summer)

http://main.diabetes.org/site/TR/TourdeCure Tour De Cure 2021 (Virtual this year)

https://bikeportland.org/tag/pedalpalooza Pedalpalooza – A Portland classic!

Shops

https://www.portland.gov/transportation/walking-biking-transit-safety/bicycle-shops-portland

https://www.tripsavvy.com/bike-shops-portland-4147295 Bike Shops ranked!

https://www.radpowerbikes.com/collections/electric-bikes RAD E-Bikes. Don’t judge…

Bike Parking

https://lloydcyclestation.com/ World class bike parking at the Lloyd 700 building

At LCT – Bike Racks – Located on the North and South side of the main lobby.

Bike Boxes – Located in the parking garage. Contact Ace Parking on the 2nd floor next to the Café Today for details.

Showers and lockers are available on the 5th floor to all employees with access.

Rides

https://www.traillink.com/trail/springwater-corridor/ Springwater Corridor (PDX)

https://www.portland.gov/bps/green-loop Check out the PDX Green Loop now in construction!

https://www.oregon.gov/ODOT/Regions/Pages/State-Trail.aspx Columbia River Scenic Highway

http://www.columbiarivergorge.info/uploads Columbia Gorge Bike Map

rivercitybicycles.com/articles/local-rides-pg140.html River City Bicycles

Bike Resources

http://www.golloyd.org/bike Lloyd 700 building – 3rd floor – All kinds of good bike info and shop

https://www.portlandoregon.gov/transportation/39402 PDX Bike Maps!!

https://www.bikelaw.com/2019/04/oregon-bike-laws/ Bike Laws

https://www.portlandoregon.gov/transportation/article/627621#clearingbiketakeoff Biking PDX Guide

https://www.portland.gov/transportation/bike-share Biketown – Nike’s Bike share program

ttps://www.rivercitybicycles.com/rides-and-events/free-weekly-bike-maintenance-class/

How to Lock an Expensive Bike in 3 Minutes – YouTube How to lock a bike, fast and securely!

https://oraqi.deq.state.or.us/home/map Air Quality Ma

Legislation-

https://olis.oregonlegislature.gov Senate Bill 395 “Bike Bill”

https://www.thestreettrust.org/SB395 Support Oregon’s Bike Bill!

©2021 PacifiCorp Online Use Policy

Green Team Home Page

Green Team events

Green@Home

Composting

Low-carbon Commuting

Sustainability

TTPDX TRACK WORKOUT FOR WEDNESDAY, APRIL 7 2021

Hey Y’all….

Tomorrow’s Track Workout is a little different. As a group, so far, we have been talking about and working on Run Economy; what that means and how to improve this critical component of performance. Coached workouts like this provide the perfect opportunity to practice specific techniques and drills. The accountability piece is important but even better is being able to receive feedback in real time.
Here’s a link to a post I wrote over the summer about using nasal breathing as part of a run workout to improve endurance and efficiency.
Here’s the workout plan:

Warm up:

10 minutes or two laps of nice easy running.
Then do at least 5 minutes of dynamic stretching and mobility.

Main set:

2 laps (800m) breathing only through your nose.
1 lap (400m) just running easy and breathing normally
1 lap (400m) pushing your pace. Notice what happens to your breathing.
Return right away to the top of the set and repeat…
2 laps (800m) settling down and return to breathing only through your nose.
1 lap (400m) just running.

..and so on.

If you have time and have already been practicing nasal breathing, repeat this progression again.

You will have to run slowly. It will feel very weird! The hardest part is trying to calm down and return to breathing only through your nose after pushing your pace. This is really great practice for pacing and for settling down in a race when you get a bit out of control.

Your body is building up CO2 when you limit your air intake like this and that forces your respiratory tissue to relax and the muscles to get stronger. With regular practice you will be able to have more control over your breathing and calm yourself intentionally and effectively.

Eventually you may find that you can run faster and longer while maintaining this calm, controlled breathing.

 

Remy Maguire,
Endurance Sports and Nutrition Coach
USA Triathlon
Precision Nutrition
——

LEARN HOW TO USE A SMART, OR DUMB TRAINER, IN YOUR VIRTUAL WORKOUTS

Considering investing in a Wahoo Kicker you’ve heard so much about?

Tired of beating yourself about the neck and forehead – wishing you too could see your backside in Zwift’s orange cycling jersey?

Join us this Thursday for a virtual meetup with Soles Inspired Coach Erin Stone as she covers the ins-and-outs of setting up your Wahoo Kicker (or similar trainer) and integrating with Zwift.

Bring all your questions to this Zoom meeting!

***************************************************************************
Topic: Smart Trainer Q and A with Coach Erin Stone
Time: Apr 1, 2021 07:00 PM Pacific Time (US and Canada)

Join Zoom Meeting
https://clackamas-us-countyhealth.zoom.us/j/84962113180?pwd=MGlGMmw3ejhMQjlJNFlENSsyUnBqdz09

Meeting ID: 849 6211 3180
Passcode: 075315
One tap mobile
+16699009128,,84962113180#,,,,*075315# US (San Jose)
+12532158782,,84962113180#,,,,*075315# US (Tacoma)

Dial by your location
+1 669 900 9128 US (San Jose)
+1 253 215 8782 US (Tacoma)
+1 346 248 7799 US (Houston)
+1 646 558 8656 US (New York)
+1 301 715 8592 US (Washington DC)
+1 312 626 6799 US (Chicago)
Meeting ID: 849 6211 3180
Passcode: 075315
Find your local number: https://clackamas-us-countyhealth.zoom.us/u/kOwUUieA

TTPDX Track Workout for Wednesday, March 17th

Hello TTPDX teammates! Thank you for inviting me to coach your Track Workouts this season and for trusting me with your training. It’s an honor and a pleasure to work with you all.

As we are easing into springtime and many of us are emerging from a nice, long hibernation, I thought it might be a good time to review a bit of running lingo and clear up some questions about training paces.

Because not all of us are training to race, using terms like 5k pace or half marathon pace doesn’t always jive. Most of us understand that running at just one pace will only get us so far whether your goal is getting faster or getting fitter. It can also get pretty boring. Varying the pace of your runs enables you to better shape your training to meet your specific goals. It also keeps your body guessing and therefore continuing to change and adapt.

There are actually a few ways to measure your pace. Obviously, you can use a watch that tells you exactly how fast you’re running but that’s not the only way. You can use a heart-rate monitor and vary paces based on those numbers relative to your heart-rate max. Or, more simply, you can learn how your body feels at various training paces and use what’s called your RPE or Rate of Perceived Exertion, effort levels 1-10 (1 being super easy to 10 being all out) to build your training plan. Below I’m going to try and pull together some info that might be helpful. If you’re coached by me you know I sometimes use different words to describe the same thing. Hopefully, this will provide some help with translation. 🙂

I’m looking forward to the upcoming months of running together and hope to provide coaching that educates, inspires and supports you. Please never hesitate to reach out to me with questions or just to chat. I love talking about tri-training!

Happy running,
Remy

Easy Pace Run/Easy Aerobic Run/Recovery Run
Slower than marathon pace. You could run at this pace for hours (if you had to!)

RPE 1-3/10 It should feel pretty “comfortable” or as you might hear me say “easy peasy”.

Running at this pace is perfect for warm ups and cool downs. It also improves your overall aerobic fitness because you can theoretically log more miles. It can also help your body recover from a previous more challenging session. Most coaches would agree that running at this pace should make up the bulk of your training time.

Steady Pace/Endurance Run
Somewhere between half marathon and marathon race pace.

RPE 4-6/10 “This is manageable and even enjoyable”

If you are one a mission for weight loss or changing your body composition, running at this pace can help. If you are training for a half or full marathon this type of effort bridges the gap to faster runs and keeps you from staying in the slow lane. When training for 5k or 10k events, your longer runs might be at this pace.

Tempo/Threshold/Strength Runs
Your “threshold” pace is an estimate of the fastest pace you could hold for one hour. For some this might be about 10k race pace. This is what I call “challenging but doable” or “comfortably uncomfortable”. It’s hard but you know you can do it. Workouts at this pace typically involve intervals of a mile or more.

RPE 7-8/10 “Errr, this is getting hard. I’m breathing hard. How much longer?!”

This pace helps elevate your lactate threshold (the point at which lactic acid levels increase faster than your body and clear them). The higher your threshold the farther you can run and faster! If you want to race fast, you’ve got to run at this pace in training once a week.

Interval Run/Fartleks/Speed Run/Vo2 Max
Short and sweet! This pace is fun and fast! Efforts at this pace are typically less than five minutes. They should be as fast as you can go for the entire length of the interval. You’ll often see this pace in your track workouts. Top speed sessions like this improve your VO2 max (how much oxygen your body can absorb and use during exercise.)

RPE 9/10 “Weeeee! I’m a cheetah!”

Training at this pace makes all the other paces feel easier. Including a session at this pace every week or two will really put some pep in your step! They can be done as fast running on flat ground or hard running up hill. You’ve got to go into these runs rested and ready to work. Because good form is imperative at this level of intensity, doing work like this with a coach on the track is ideal.

Please do note that these guidelines are general and meant to boil things down for the ease of group training. If you have specific goal events, race plans and more experience running you might want to dig deeper and create a training plan with your current fitness and goals in mind.

Remy Maguire,
Endurance Sports and Nutrition Coach
USA Triathlon
Precision Nutrition

Book an appointment

TTPDX Track Workout for Wednesday, March 17th

10-15 mins EASY running
5 mins dynamic stretching and drills
4 x 400m at 5k pace or RPE 7-8 w/ 400 easy to recover
1 x 800m at 5k pace (or slightly slower) w/ 400 easy to recover
4 x 200m at Speed w/ 200 easy to recover
5 mins cool down 
5 mins stretch and chat

Check out the awesome 2021 calendar of races from Why Racing!

2021 is shaping up to be a lot more fun than 2020. There is something for everyone on this years schedule. Some dates are different from previous years as they adjust to circumstances however we should all take heart that things are starting to heat up again! Are you planning on signing up for one of these? We’d love to know! Leave a comment on the Facebook post here>>

February 2021

Race to Equality

Event Date(s): February, 2021 Join us for the 2nd Annual Race to Equality 5K, 10K & Half Marathon to bring awareness to racial inequality while raising funds to support scholarships to the African American community. Event Details
March 15  Virtual / Anywhere

Notorious 5K

Event Date(s): 03/15/2021 Virtual – Your Race, your terms! The inaugural year will highlight Ruth Bader Ginsburg, Supreme Court Justice who successfully fought against gender discrimination, changing the way the world is for American women. She was a champion for Women’s Rights throughout her entire career, fighting for rights that most women now take for granted. She was a pioneer, an eloquent advocate, a fearless role model and a protector of women’s rights. Event Details
March 21 Vancouver, WA

Couve Clover Run

Event Date(s): 03/21/2021 @ 9:00am sharp – Please show up at 8:30 at the latest to get organized, enjoy all the pre-race entertainment and make sure we start on time. Celebrate in your festive green while running or walking 5K, 7 or 10 miles along an extremely fast and scenic course to support local charities. Event Details
April 18 Vancouver, WA

Spring Classic Duathlon, Half Marathon, 10K & 5K

Event Date(s): 04/18/2021 @ 7:45am for Half & 10K / 8:00am for 5K / 9:00am for Duathlon Time to dust off the cob-webs and start the multi-sport racing season with the 35th Annual Spring Classic Duathlon, Half Marathon, 10K & 5K! It’s time to see who stayed in shape all winter! Event Details
May 23 Washougal, WA

Reflection Run

Event Date(s): 05/23/2021 @ 8:45am for the Half Marathon / 9:00am for the 5k and 10k races The 6th Annual Relection Run will honor the brave men and women who have or are currently serving in our Armed Forces and remember those who have given the ultimate sacrifice fighting for our freedom. The Half Marathon, 10K, 5K running and walking event will benefit various Military Organizations. Event Details
June 5 – 6 Henry Hagg Lake, OR

Hagg Lake Triathlon & Trail Festival

Event Date(s): 06/05/2021 – 06/06/2021 @ 8:00 am wave starts Come race at the 39th Annual Hagg Lake Triathlon & Trail Festival, one of the oldest and most gorgeous Triathlon courses in the nation! Now offering an Off-Road Triathlon, Half Marathon Trail Run, 5K Trail Run & Camping! Event Details
June 18 – 20

Pacific Crest Endurance Sports Festival

Event Date(s):  @ Various start times depending on event. See Master Schedule. The 25th Annual Pacific Crest Endurance Sports Festival has something for everyone including Olympic & Ultra-Sprint Distance Triathlon/Duathlon/AquaBike, Half Marathon, 5K/10K, 6 & 12 Hour Trail Run, Bike Tours & Kids Races! Rally your friends & family for an incredible RACE-cation! Event Details
July 17 – 18 Portland, OR

PDX Triathlon at Blue Lake

Event Date(s): 07/17/2021 – 07/18/2021 @ 8:00-8:30am Start Times
Join us for the 40th Annual PDX Triathlon Festival at Blue Lake Park and kick off the summer racing season. It is a scenic, flat and fast course with Super Sprint/My 1st Tri, Sprint & Olympic Distances & a FREE KIDS Tri too! Event Details
Jul 31 – Aug 1 Woodland, WA

The Lucky Triathlon Festival in Woodland, WA

Event Date(s): 07/31/2021 – 08/01/2021 @ Various start times depending on event. See Master Schedule. Join us for the 3rd Annual LUCKY TRIATHLON Festival in beautiful Woodland, WA hosting a Sprint, Olympic & My First Tri distance Triathlon, Duathlon & AquaBike, a Sunset 5K & 10K and a FREE KIDS TRI on a flat, fast and scenic course! Event Details
Aug 13 – 14 Vancouver, WA

Columbia River Triathlon & Endurance Sports Festival

Event Date(s): 08/13/2021 – 08/14/2021 @ Various start times depending on event. See Master Schedule. The 13th Annual Columbia River Triathlon & Endurance Sports Festival at a beautiful venue along the Columbia River offers something for everyone from a Sunset 5K & 10K Run/Walk, Sprint & Olympic Distance Triathlon, Duathlon, & AquaBike, Girlfriends All Womens Sprint Triathlon/Duathlon/AquaBike & 5K, Kids Triathlon and so much more! It is one of the most scenic areas with views of the Columbia River, Mt. Hood, Mt. St. Helens and Vancouver Lake. Event Details
Aug 15 Vancouver, WA

Girlfriends Triathlon & Fitness Festival

Event Date(s): 08/15/2021 All events start at 9am. Be there early to set up and for pre-race instructions. The 25th Annual Girlfriends All-Women\\’s Triathlon & Fitness Festival at a beautiful venue along the Columbia River offers something for everyone…Sprint Triathlon, Duathlon & AquaBike, Relay teams and 5km run. So rally your girlfriends for a fun, active girls-day-out and cross the finish line with your BFFs! Event Details
Sept 18 – 19 Vancouver, WA

PEACEHEALTH APPLETREE Marathon, Half Marathon, 5K

Event Date(s): 09/18/2021 – 09/19/2021 This Run Through History will take you on a flat, fast and scenic Boston-Qualifying Marathon, Half Marathon & 5K course through Fort Vancouver, Officers Row, the Army Barracks, Pearson Airport – the oldest operating airport in the USA, the Historical Old Apple Tree, along the majestic Columbia River and many other historical vantage points. There is so much to see that the miles will fly by! Event Details
Oct 10 Vancouver, WA

Girlfriends Run Half Marathon, 10K & 6K

Event Date(s): 10/10/2021

Recruit your best girlfriends and help raise funds for Breast Cancer Treatment, Research and a Cure while you walk or run along a beautiful course!

Event Details
Oct 31 Washougal, WA

SCARY RUN – Half Marathon, 10K & 5K

Event Date(s): 10/31/2021 Half Marathon starts at 8:30am. 5K & 10K start at 9am. Be there early to set up and for pre-race instructions. Get out your Halloween costumes and be prepared to be scared out of your wits for the 5th Annual Scary Run. If the running doesn’t increase your heart rate, being chased by monsters, zombies and psycho freaks will! Event Details
Nov 21 – 28 Virtual / Vancouver, WA

Shuffle for SHARE

Event Date(s): 11/21/2021 – 11/28/2021 Virtual: Your Race, Your Terms! Join us for the Shuffle for SHARE 5K Run/Walk – a FREE no-frills event to raise funds for SHARE, a local non-profit who lead the hungry and homeless to self-sufficiency by providing food, shelter, housing, education, advocacy, and compassion through the strength of our community. Event Details
Dec 19 Camas, WA

SANTA’S POSSE 5K

Event Date(s): 12/19/2020 Join us for the Santa’s Posse 5K Run/Walk on December 19th to celebrate the holidays in an active and festive way while raising funds for Santa’s Posse. Event Details
Dec 31 – Jan 9  Virtual / Vancouver, WA

VIRTUAL Ball Drop Half Marathon, 10K & 5K

Event Date(s): 12/31/2021 – 1/9/2022  Virtual – Your Race, Your Terms! Join us as we ring in the New Year in a healthy, active way while raising funds for Our Caring Closet. Event Details

Feb 6, 2021 Group Ride – Sandy-Marmot-Brightwood

Wheels down at 10am. Looks like weather will hold, but come prepared for 45-50 degree weather.

LINK TO RIDE WITH GPS:
https://ridewithgps.com/routes/25761459

GARMIN LINKS:

12.5 Mile Route: https://connect.garmin.com/modern/course/49344372
22.5 Mile Route: https://connect.garmin.com/modern/course/49344466
38 Mile Route https://connect.garmin.com/modern/course/49344519

CONTACT:
Shelly Caldwell: 503 936-8171 (text or call)
Shelly@toolbox4healthcare.com

MEETING PLACE:
Outdoor Plaza located beside the Sandy Historical Museum. Do not park in the Museum Parking lot. On street parking is available, see image below for good candidates – I’ve highlighted some areas in pink that are good for parking.

ROUTE: