STP is here. And we’re in awe.
A Brief History of Collective Suffering
The Seattle to Portland (STP) started in 1979 as an actual race. Yes, competitive endurance cycling for 206 miles was someone's idea of a fun weekend activity. Jerry Baker won that first race and then proceeded to ride every single STP until his death in 2015, which is either inspiring or concerning depending on your relationship with cardio.
The ride went from race to "recreational ride" in 1981, though "recreational" is doing some heavy lifting here – kind of like your quads will be around mile 150. Over the years, the event has grown to include up to 10,000 participants, all united by the shared delusion that riding a bike until you can't feel joy anymore is what defines someone from the PNW.
Fun fact: Mount St. Helens tried to cancel the ride in 1980 by literally exploding, but cyclists said pfft, nice try.
Why You Should Care (Even If You Think Lycra Is a Crime Against Fashion)
Here's the thing about endurance cycling – it's basically a masterclass in what your body can do when you stop listening to the part of your brain that says "this is stupid." Those STP riders are getting a full-body workout that would make our assault bikes blush. And speaking of assault bikes...
The Assault Bike: Your Gateway Drug to Cycling Masochism
You know that torture device in the corner of our gym that looks like someone crossbred a regular bike with a medieval wind turbine? That's an assault bike, and its name is earned.
Research shows these air bikes create higher heart rates than traditional cardio equipment – we're talking 163-170 bpm. The beauty is that unlike running, which treats your joints like a personal vendetta, assault bikes are low-impact. Your knees will thank you, even if your lungs are too busy gasping for air to notice.
The resistance is self-regulating, which is a fancy way of saying the harder you work, the more the bike fights back. It's like having a personal trainer who automatically gets meaner the stronger you get. While exact calorie burn varies wildly based on effort and body weight, high-intensity interval training on these bikes can torch serious calories in minimal time.
But Wait, There's Indoor Cycling Too (Now With 100% Less Heatstroke)
Our Thursday Spinning class and Spivi-powered virtual rides throughout the day offer all the benefits of outdoor cycling. Plus you stay cool and don't have to dodge Portland drivers.
A systematic review found that indoor cycling improves aerobic capacity, blood pressure, lipid profile, and body composition. Translation: your heart gets stronger, your bad cholesterol gets scared and leaves, and your jeans fit better. The research showed significant improvements after just 8 weeks of regular cycling, with a 95% compliance rate – which in exercise science terms is basically unheard of. Turns out people actually show up when the workout doesn't make them want to fake their own death.
Swedish researchers discovered that one hour of spinning triggers the release of blood chemicals associated with heart stress. Before you panic, this is actually good – these chemicals signal your heart is adapting and getting stronger. The same markers show up in marathon runners.
The Low-Impact Revolution
Here's what both assault bikes and indoor cycling have in common: they're easier on your body than your last relationship. The low-impact nature means you can:
Actually walk the next day
Exercise even if your knees sound like Rice Krispies
Burn calories without the joint destruction that comes with running
Build cardiovascular fitness that would make those STP riders nod approvingly
Your Action Plan
Thursday Spin Class: (6:30PM) Show up, clip in, sweat. Our instructor will guide you through intervals that make sense, which is better than that YouTube workout where you accidentally did 45 minutes of cool-down.
Spivi Virtual Classes: Available throughout the day for when you want the spin experience but with the social energy of a Zoom meeting. Perfect for introverts who still want gains.
Assault Bike: Start with 20-second intervals if you're new. The bike doesn't judge, but it also doesn't forgive. After just one sprint, you can tell all your friends you did CrossFit.
Stationary Bike: A kinder alternative to the assault bike, and quieter than the indoor cycling room. Good for warming up or cooling down before or after your workout.
Recovery Center: After you've destroyed yourself on any of the above, our red light therapy bed, PEMF mat, and vibragenix machine are waiting. They're the ctrl+z for your muscles.
Hydrobed Massage: Give your glutes a good relaxing blasting. You've earned it.
Compression Boots: And your legs deserve a hug too. Give them the squeeze that'll make them forget all about what you've just put them through.
The Bottom Line
Whether you're training for next year's STP (because you want to punish yourself), trying to improve your cardiovascular health (because you love yourself), or just looking for a way to burn off last night's beer choices (because you're human), we've got you covered.
Personal training is available for those who want someone to hold them accountable and occasionally convince them that they're actually capable of achieving their goals (while secretly devising them a path to get there).
Stay sweaty, St. Johns,
Your West Coast Fitness Family
PS: I actually did the STP once. 100 miles in a day is hard. 200 should be illegal. You can ask me about it if you want to see a grown man cry.
