Merry Christmas from VO2 Multisport

November 2014 News & Notes

The Derby City Cup- This Weekend!

This weekend, November 8-9, is the 2014 Derby City Cup! VO2 Multisport is proud to be the official run and bike sponsor for the Run Eva Bandman 5K and the Derby City Cup!  Visit their website to register and to learn more about both events. 

 

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Upcoming Power Sessions

Session 1 began last week, but there is still time to join! Call the shop to sign up for Session 1 or Session 2 today, 502-290-7433. Classes will be FREE with the purchase a power meter. Power meters are not required for class. $500 if you sign up for both sessions. 

Session 1:
October 28 - December 18
Tuesdays & Thursdays at 6:15 p.m.
VO2 Spin Studio
$300

Session 2:
January 6 - February 2
Tuesdays & Thursdays at 6:15 p.m.
VO2 Spin Studio
$300

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Updated Fall & Winter Weekly Actives Calendar
 

With the cold weather on its way, it's time to update our weekly actives calendar. See below to find out what VO2 Multisport has has planned the next few months. Remember, all outdoor actives are weather dependent. Give the shop a call at 502.290.7433 or check our Facebook or Twitter if you have a question about any cancellations

Sunday
Free Spin Sunday: Join us each Sunday from 8:00 a.m. - 10:00 a.m. for a completely FREE spin class. No need to RSVP, just show up! Please be sure to bring your own bike and trainer.

Monday
Monday Night Yoga: Relax, stretch, and experience the benefits of yoga for athletes. 6:45pm at the shop

Wednesday
Cyclocross Practice: Hit track with us at Eva Bandman Park. Due to daylight savings, the time will change. Call the shop for specific time.

Thursday
Red Zone Cyclocross Practice: The future of cyclocross meets on Thursdays at Eva Bandman Park. Due to daylight savings, the time will change. Call the shop for specific time.

 

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Fall & Winter Hours

Monday - Friday: 10:00am - 6:00pm
Saturday: 10:00am - 5:00pm
Sunday: 12:00pm - 5:00pm

Fall 2014 & Winter 2015 Power Sessions

Some people may use the cold weather months to take a break from cycling, but we don't. At VO2 Multisport we use this time to increase our cycling power! Coach Joe will lead a group of participants through an eight-week program designed to build endurance and strength.  Give the shop a call at 502.270.9433 to sign up!

October 2014 News & Notes

Fall 2014 & Winter 2015 Power Sessions

Want to increase your cycling power? Then this is your opportunity! Space is limited, sign up today for Power with Coach Joe! Classes will be FREE with the purchase a power meter. Power meters are not required for class. $500 if you sign up for both sessions. 

Session 1:
October 28 - December 18
Tuesdays & Thursdays at 6:15 p.m.
VO2 Spin Studio
$300

Session 2:
January 6 - February 2
Tuesdays & Thursdays at 6:15 p.m.
VO2 Spin Studio
$300

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The Derby City Cup

VO2 Multisport is proud to be the official run and bike sponsor for the Run Eva Bandman 5K and the Derby City Cup! The 2014 event is November 8-9. Visit their website to register and to learn more about both events.

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Fall 2014 Rides, Runs & Practices
 

We're more than a bike shop. Check out our Fall 2014 rides, runs and practices! All outdoor actives are weather dependent. Give the shop a call at 502.290.7433 or check our Facebook or Twitter if you have a question about any cancellations

Mondays
Mountain Bike Mondays: Rides leave out of VO2 at 6:00pm

Ladies Only Ride: Meet at the shop by 6:15pm to join

Monday Night Yoga: 6:45pm at the shop

Wednesdays 
Cyclocross Practice: Meet at Eva Bandman Park at 5:30pm

Wednesday Night Shop Rides: Leaves from VO2 at 6:00pm

Thursdays
Group Tempo Runs: Meet at the shop by 6:15pm

Red Zone Cyclocross Practice: 5:30pm on Thursdays at Eva Bandman Park. 

September News

CycLOUvia on West Broadway

The next CycLOUvia will be on September 7 from 2:00 to 6:00 PM on West Broadway from 9th Street to 26th Street.
Take a stroll, run, or ride down one of Louisville’s bustling urban corridors, not on the sidewalk, but right down the middle of the street. CycLOUvia is your opportunity to experience Louisville as you never have before, by walking, cycling, skateboarding, or dancing along infrastructure that is always there, but rarely prioritized for people. To view the route map and learn more about CycLOUvia, visit http://cyclouvia.org. 

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Fall 2014 Rides, Runs & Practices
 

Mountain Bike Mondays: Join us for some ruckus fun as we tear through the trail systems on Monday Evenings.  Ride's will leave out of VO2 at 6:00pm every Monday night.  We will be riding the Seneca & Cherokee Trail systems located next to the shop.

Ladies Only Ride: Beginning Monday, September 15, meet at the shop by 6:15pm to join us. This is a no drop ride and excellent for beginners; however, all levels are welcome.

Monday Night Yoga: Yoga for athletes. All levels welcome! 6:45pm at the shop.

Cyclocross Practice: Meet us each Wednesday at Eva Bandman Park at 5:30pm.

Wednesday Night Shop Rides: All levels are welcome. We leave from VO2 at 6:00pm.

Group Tempo Runs: Meet at the shop by 6:15 each Thursday, beginning September 4 for a group tempo pace run led by Andi.

Red Zone Cyclocross Practice: Begins at 5:30 p.m. each Thursday at Eva Bandman Park. Red Zone Cycling is a junior development cycling team, based in Louisville, KY, committed to help children interested in cycling- regardless of experience - work hard to become "True Champions" in the sport of competitive cycling. 

3 Tips For The Week Before Ironman Louisville

We're just one week out from Ironman Louisville. At this point, you've trained all you can train, so what should you do during the week before the big race? Here are three tips for you to  remember leading up to race day.

1. Rest!

You've spent the last couple months pushing your body, running, swimming, and biking to get your body in Ironman shape. Use this week to rest your muscles and your mind. You don't want to over work yourself. So go to bed early, try not to interrupt your normal sleep pattern and rest assure that you've done all you can to prepare for race day.

2. Don't Try Anything New
Don't even think about getting new running shoes, trying out a new swimsuit, or switching to  a new type of seat for bike. The best thing you can do is exactly what you've been doing in the months and weeks leading up to the race. 

3. Visualize Yourself Racing   
This week spend about 15 minutes each night in a quiet place. Try to eliminate all distractions during this time. Close your eyes and imagine yourself in the race. Picture yourself swimming through the Ohio, removing your wetsuit, putting on your helmet, lacing up your running shoes. Visualize every detail of what you will be doing on race day so that at race time you already know what and how you will do it.  

"Swim 2.4 miles, bike 112 miles, run 26.2 miles- BRAG FOR THE REST OF YOUR LIFE." 
-John Collins, IRONMAN Founder

August 2014 News & Notes

Basic Bike Maintenance 101 

Join us at the shop on Saturday, August 16 to learn some basic bike maintenance tips.  This 101 class is from 10:00 a.m to 12:00 p.m.  

There is no cost to attend Basic Bike Maintenance 101, but class size is limited, so please call 502-290-7433 to reserve your spot.

We will have complimentary coffee and bagels for you to enjoy too!

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Ironman Louisville



Of course you already know that Ironman Louisville is this month! The 2014 race is Sunday, August 24. We will be continuing our open water swim nights at Tumbleweed on the river each Monday until August leading up to the race.Our last practice will be Monday, August 18. 

This is also the time to bring in your bike for any last minute maintenance. We're happy to take care of any Ironman special needs you may have, but please try to get them to us by Sunday, August 10. 

Good luck to all the triathletes competing in the 2014 Ironman Louisville race!

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Reminders

Red Zone Cycling will be holding an interest meeting on Sunday, August 10 at 5:30 at the shop. We will also be grilling out that evening, so come hungry!

Don't forget, we are open until 9:00 p.m. on Tuesdays and Thursdays! 

Ladies' Only Rides are scheduled to begin again in early September. Meet at the shop on Mondays by 6:15 p.m. 

Sometimes Mother Nature has a mind of her own. If you're unsure if a group ride, run, or practice is happening, give us a call at 502.290.7433. Or check out our Facebook  and Twitter for updates. And in the know about all VO2 Multisport happenings by checking our online calendar!

 

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Cyclocross Season is Here!



Cyclocross practice will start up again on Wednesdays evenings at Eva Bandman Park at 5:30. The first practice of the 2014 season is August 13. Practices will run through October. Come in and see us before next week's practice for a bike tune up, new gear and more. We're here to assist you in any way we can! 

July 2014 News & Notes

Tour De France Viewing Party

Tour De France kicked off on July 5 and will conclude on July 27. We'll be hosting a viewing party at the shop from 9:00am until noon each Monday - Saturday during the race. We'd love for you to join us!

Summer Reminders

In case you haven't heard we are now open until 9:00 p.m. on Tuesdays and Thursdays! 

We also have several group rides and runs that go out each week.  Call the shop at 502.290.7433 or check our Facebook and Twitter for updates. Stay up-to-date on all VO2 Multisport happenings by checking our online calendar too!

Ironman Louisville





Ironman Louisville is just over a month away! The 2014 race is Sunday, August 24. We're at Tumbleweed on the river each Monday for Mudstache Monday. This is a great open water swim opportunity for anyone training for Ironman Louisville. Be sure to stop in VO2 Multisport for all your swim, run, bike needs!

Gearin' Up for Cyclocross Season

We're gearin' up for the start of the cyclocross season! Now is the perfect time to get your cycolcorss bike tuned up. Come in and see us for a tune up, or if you just need some new gear. We're here to assist you and answer any questions you may have about cyclocross!

5 Ways to Stay Hydrated

Photo Credit: bmedia.fooducate.com

1) Chia seeds

Yes, they are related to the Chia pet! Chia seeds hold 9-10 times more water to help hydrate during this extremely hot weather.  Add chia seeds in your water to insure hydration. Warning: Chia seeds are extremely small so they may get stuck in your teeth.

Photo Credit: docakilah.wordpress.com

2) Coconut water

Coconut water is actually a natural source of electrolytes and can be picked up at any store near you. Although its best used after intense workout coconut water can also be used to promote heart health!

Photo Credit: auntmaggies.com.au

3) Fruits and veggies with high water content 

Of course you have heard of watermelon, celery, lettuce and cucumber having huge H2O intake but did you know that star fruit, broccoli, baby carrots, and spinach have huge water intake as well? Stock up on all your fruits and veggies this summer not only to get healthy but hydrated.

                                            Photo Credit: djfoodie.com & joyofsmoothies.com

4) Soups & Smoothies

With the above fruits and veggies in mind, you can either eat them raw or get creative with your meals. Make fruit smoothies in the morning to get your water intake for the first half of the day, then finish off the end the day with a vegetable soup to hydrate throughout the night.

                                                               Photo Credit: mingmingtea.com

5) Herbal Teas

Not a big fan of drinking water? Need a bit more flavor but with the benefits of water? Herbal Teas without caffeine make a great substitute for water yet still hydrates. Peppermint and Chamomile Tea are great places to start on your hydrating adventures.  

June 2014 News & Notes

Louisville Mountain Bike Short Track Series
 

Join VO2 Multisport for Louisville Mountain Bike Short Track Series on Wednesday nights in June at 5:00 p.m. at Eva Bandman Park. From beginners to advance, all levels are welcome!  For more information on the 2014 Louisville MTB Short Track Series, click here: http://bit.ly/Ss1y5W

2014 Duffield Derby

Up next in the Kentucky Point Series is the 2014 Duffield Derby! This race takes place at Fort Duffield State Park in Westpoint, KY on June 21-22. VO2 Multisport is a proud sponsor of the Kentucky Point Series. In case you haven't heard, we've also donated a $1,000 VO2 Multisport gift card. Anyone who competes in every KPS race this season is eligible to win!

Fat Tire Triple Crown 
 

On June 28 and 29 Louisville will host it's first mountain bike weekend, the 2014 Louisville MTB Fat Tire Triple Crown! Race promoters in Louisville have teamed up to provide the best possible racing experience for you all weekend long. Expect great racing, music and food. Great swag from Against the Grain Brewery! We are excited to be the title sponsor for Saturday's race! 

Summer Reminders

Don't forget, we are now open until 9:00 p.m. on Tuesdays and Thursdays to better serve you! 

We have several group rides and runs that go out each week.  Call the shop at 502.290.7433 or check our Facebook and Twitter for updates. Stay up-to-date on all VO2 Multisport happenings by checking our online calendar too!

Ironman Louisville

It's hard to believe it's almost time for Ironman Louisville again! The 2014 race is Sunday, August 24. Stop in VO2 Multisport for all your swim, run, bike essentials! 

The Importance of a Proper Bike Fit

Anyone who plans to spend any length of time on a bicycle will greatly benefit from a proper bike fitting. A trained bike fitter knows which adjustments need to be made. A proper fit can improve your riding performance, comfort, help eliminate cycling-induced stress injuries and pains, and reduce rider fatigue.  

We recommend getting your bike fit as soon as possible.  Taking care of this as soon as you get your new bike will give you and your body time to adapt to changes made to your position on the bike.

At VO2 Multisport, we offer a variety of bike fittings, including Body Geometry Road Cycle Fit Methodology, F.I.S.T TT Cycle Fit Methodology, Retro Fit, Cleat Fit Alignment, and Regional Fit. We have three certified fitters on our staff with over 5,000 hours of combined fitting experience. In 2013, we completed over 300 bike fits alone! See what one of our happy customers has to say about their bike fitting experience at VO2 Multisport:

"I work with a lady who is so happy she was properly fit by you guys.  I'm

looking at buying a new bike.  I currently ride a Trek which needs a couple modifications and I'm working out the kinks in those… We just went through a Cycling Camp from the Greenville Cycling Center out of South Carolina and they strongly suggested a Retul fitting."  

Schedule your bike fitting appointment by contacting one of our three bike fitting experts by calling the shop at 502-290-7433.

May News & Notes

VO2 Multisport has hit the ground running into the Spring season! 
We have a lot happening at VO2 this month and we look forward to seeing
our customers smiling faces!  

As the days get warmer and the nights get longer, so do our hours. With the summer upon on we have started new hours to better serve you!
We are now open until
9:00 p.m. on Tuesdays and Thursdays



We have several group rides and runs that go out each week, but sometimes Mother Nature gets in the way. To verify that a ride or run is still happening on a particular night, call the shop at 502.290.7433 or check our Facebook and Twitter for updates! You can also stay up-to-date on all VO2 Multisport happenings by checking our online calendar.



Tri Fest packet pick up for this weekend's race is Friday, May 9, 12:00 p.m. - 5:00 p.m. at VO2 Multisport. Good luck to everyone participating, we wish you all the best of luck! VO2 Multisport is a proud sponsor of Tri Fest.

VO2 Multisport is proud to sponsor Kentucky Point Series' Wild in Waverly Park mountain bike race on Sunday, May 18! Food, music, prizes for all, plus payouts for cat 1 included with your $25 entry fee! Participants must wear a helmet, no USAC license required. Free race entry for the Duffield Derby or Wild in Waverly volunteers! 

April News and Notes

Spring has (finally) sprung! And that means our group runs and rides for 2014 have officially begun! Enjoy the warmer and get a workout in by attending one our weekly group rides or runs. Read below about our different offerings.

Sunday  Morning Ride
Sunday Morning Group Rides typically roll out of the shop at 8am.  Distance will vary. This is a great ride for those training for any distance race.  Routes vary from week to week.  We encourage you to know the route before hand. 


Ladies' Ride 
Monday Night Group Rides for Ladies Only. Meet at the shop and be ready to leave by 6:00pm. This is a no drop ride and excellent for beginners.  All levels are welcome however.

Mountain Bike Mondays 

Join us for some ruckus fun as we tear through the trail systems on Monday Evenings.  Ride's will leave out of VO2 at 6pm every Monday night.  We will be riding the Seneca & Cherokee Trail systems located next to the shop.

Group Runs 
Wednesday Night Group Runs.  All levels are welcome.  If you are interested in participating please meet at VO2 by 6:00 p.m. each Wednesday during the spring and summer. There is no need to reserve a spot in our group runs. 

Latest News

VO2 Multisport's shop expansion is almost complete! If you haven't been by yet to check out our new and improved, bigger and better shop, then make your way to VO2 soon! We're now open again on Sundays from noon until 5:00 p.m. too!  

Bike Maintenance 101-  Saturday, April 12 
Interested in learning more about bike maintenance? Attend our Bike Maintenance 101 class on Saturday, April 12. Class begins at 10:30am. Call to reserve your spot, 502.290.7433!

March News & Notes

March is the start of Spring. And with the change of seasons comes new and exciting changes at VO2 Multisport! Take a look below and see what's new at VO2! 

We're Expanding!
VO2 has outgrown our current space! To accommodate all of our new merchandise, we've expanded to the space next-door. Phase 1 of the expansion is already complete! We've moved all of our swim apparel and equipment over to our new space. A bigger and better VO2 is on its way! We appreciate your patience during our expansion. 

Ladies' Ride Start Date
Ladies, mark your calendars for Monday, April 7th at 6:00 p.m. This will be the first Ladies' Ride of 2014! Each Monday at 6:00 p.m. throughout the spring and summer, meet at the shop for our ladies only ride. 

Group Runs Start Date
Group runs will start back up on the first Wednesday in April (4/2) at 6:00 p.m. If you are interested in participating please meet at VO2 by 6:00 p.m. each Wednesday during the spring and summer. There is no need to reserve a spot in our group runs. 

Classes Ending in March
Free Spin Sundays and our Cycling Power classes will both be concluding at the end of this month. Thank you to all of our participants who attended these classes. We hope they made you an even stronger athlete, both mentally and physically! 

Upcoming Races 

The 2014 Tri-Fest race is May 10 and 11. Tri-Fest is a series of 3 races; a sprint, Olympic and half held over 2 days. The sprint and Olympic take place on Saturday with the half on Sunday. We will also have an aquabike with both the Olympic and half. Online registration closes May 7, 2014. To learn more about Tri-Fest or to register, click here: http://bit.ly/1m0DdRj

The 2014 season opener of the Kentucky Point Series race is Sunday, May 18 at Waverly Park. We're proud to be the primary sponsor for their first race of the year! Visit, http://bit.ly/1cXqlD8, for more information.