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. 

February News from VO2 Multisport

"I don't workout because
I hate my body,
I workout because
I love my body."

February is the month of love.
And we want to show our customers how much we love you!
We've got more classes, products, specials
and more for you to love.
Visit VO2 Multisport this month and feel the love for yourself. 

                                                  New This Month 
 

Transitions 101 Class
Our next 101 will be Saturday, February 15. We will focus on transitions in this month's class. Know and understand the basics of proper transition management and learn how to become more efficient with proper transition etiquette. Class will begin at 10 a.m. and last until about noon. There is not cost to attend Transitions 101, but class size is limited, so please call 503-290-7433 to reserve your spot. 

Used Bike Sale 
We have a surplus of used bikes at VO2, and we need to sell them! We will be having a big used bike sale this month with bikes marked generously low. Stay tuned for additioanls details about February's blowout bike sale!

Reminders
 

Headfirst Performance Shelbyville Triathlon Series 1st Race
Race #1 has been rescheduled to this Sunday, January 9 at Clear Creek Park in Shelbyville, KY. The first race is a 3K Run/6 Mile Bike/400 yd Swim. For more information about about this weekend's race and about the other upcoming Shelbyville Triathlon Series races, click here: http://bit.ly/1cP8OAv


Free Spin Sundays
Free Spin Sundays continue in February! Drop by VO2 Multisport 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.

Yoga for Athletes, Each Monday
Yoga builds strength, improves flexibility, balance, and mental control. Every athlete can enhance his or her athletic abilities by adopting a consistent yoga practice. Join us each Monday at 6:45 pm for a one-hour Yoga for Athletes class led by Jamie Key Cryan.  

Three Simple Rules All Runners Should Live (and Train) By

Whether you're an experienced or novice runner, there are three simple rules all runners should live and train by. 

Rule #1: Be consistent with your training.

Try your best to stick to a schedule. Avoid skipping workouts too often. With that said, avoid doubling up on workouts when you do skip. Consistency is the key to training. 

Rule #2: Listen to what your body is telling you.

People tend to ignore what your body is telling you. Pay attention to areas of your body that ache or are sensitive. Pain is your body's way of telling you something is not right. Small aches can turn into big, chronic pains in the future if not treated properly.  Don't try to run through an injury. You'll only make it worse. If your aches do not go away after a few days of rest and a little T.L.C, contact your physician.

Rule #3: Allow your body time to rest.

Rest is one of the most overlooked aspects of training; however, it is of the most important aspects of proper training. If you do not allow time for your body to rest, you risk injuring yourself. Your body needs time to heal, if not it can begin to break down. Get enough sleep each night, add in light training days to your training schedule and allow yourself a day off. As long as you're maintaining a consistent schedule, of course. 

For more running advice, tips, and training secrets, speak to any of our friendly employees at VO2 Multisport! 

January Happenings at VO2 Multisport

Cheers to 2014!

A new year can mean a new you. Whether you’re looking to compete in your first race or interested in taking your training to the next level, VO2 is here to help you! Come in and let us make 2014 your best year yet!
 
2013 was a great year for us here at V02 Multisport and we hope it was for you too! We have some exciting new changes happening this year, so stay tuned! We’re looking forward to 2014!

2014 Races 

Racing season is almost here, which means it’s time to start training (if you haven’t already, of course).  Many 2014 races have already set their dates. Here are a couple we’re excited about:
 
Louisville Triple Crown
Louisville Triple Crown of Running race officials have announced the dates for the 2014 race series: Saturday, February 22 will be the Anthem 5K Fitness Classic, followed by the Rodes City Run 10K on Saturday, March 8 and the Papa John’s 10 Miler Saturday, March 22.  Click the link below to register for any one of the individual races or all three of the 2014 Louisville Triple Crown of Running race events.http://bit.ly/19xrJAk
 
Kentucky Derby Minimarathon
The 2014 Kentucky Derby Festival Marathon & minimarathon presented by Walmart and HumanaVitality is scheduled for Saturday, April 19, 2014.  Register for Derby Festival Marathon or Half Marathon by clicking here,http://bit.ly/1k0YXw4

Reminders

Free Spin Sundays

As we move into the New Year, Free Spin Sundays will continue. Drop by VO2 Multisport 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. 

Cycling Power Class- Session 2

Session 2 of our Fall/Winter Cycling Power Class begins January 7, 2014 and will run through March 2014.
Our Cycling Power Class is a series of twelve classes every Tuesday and Thursday evening at 6:30 p.m. Classes are led by a Certified USAC Cycling coach and geared to improve your threshold intensity! To sign up, call 502-290-7433.

December News & Notes

Free Spin Sundays!  

Free Spin Sunday begins this Sunday, December 8! Drop by VO2 Multisport 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. 

Bike Fitting 101

Mark your calendars! Since our Bike Maintenance 101 class was such a success, we are hosting another Bike 101 class. Join us at the shop on Saturday, December 14 to learn about proper bike positioning and what goes into a custom fit.  This class will begin at 10:00 a.m and last until noon. Some of the topics we will cover include: 

·         Pre-Fit Assessment
·         Selection of proper equipment
          (contact surfaces, gearing, crank arm length)
·         Ischial Tuberosity measurement
·         Varus/Valgus foot measurement
·         Cleat fit/wedge/foot bed
·         X/Y fit bike set up using BG Methodology
          & F.I.S.T
·         Referral list for best-suited bike brand/models

There is no cost to attend Bike Fitting 101, but class size is limited to 15 guests, so please call  502-290-7433 to RSVP.

Cycling Power Class - Session 2

VO2 Multisport's Fall/Winter Cycling Power Class - Session 2 begins January 7, 2014 and will run through March 2014.  Our Cycling Power Class is a series of twelve classes every Tuesday and Thursday evening at 6:30 p.m.  Classes are led by a Certified USAC Cycling coach and geared to improve your threshold intensity!  To sign up, call 502-290-7433.

Winter Hours & Holiday Closings  

Just a reminder that our winter hours have begun: Monday - Saturday 10:00 a.m. - 6:00 p.m. and on Sundays we are closed. Also, we will close at 4:00 p.m. on Christmas Eve and New Year's Eve. We will be closed on Christmas Day and New Year's Day. 

For more information about any of our upcoming events or for other questions & comments, give us a call at 502-290-7433.

Proper Bike Lighting Tips

Proper bike lighting is crucial to be seen on the road. When it comes to riding at night, it is incredibly important that you are visible to other drivers and cyclists on the road. Below are a few tips for increasing your visibility through lighting and reflective wear.

Be visible.

Your bicycle should have a front light and a rear flashing light. Wear reflective clothing, a bright-colored helmet and reflectors on your pedals spokes and wheels. Attaching a flag also helps others to see you, especially if you have an exceptionally low bike (children or adults on low recumbent bikes).

Use Front and Rear Lights.

The brighter your lights, the more likely it is that other road users will see you. A taillight is also a good idea for your own safety. The light in front should be white, and the light in back should be red. Not having a front light or rear reflector makes you a prime target for a bike trap. It is recommend you get a flash light rather than the normal one. 


Choose the Right Light.

Determining which kind of lights you need for your bike can be difficult. There are emergency lights, small flashers, torches, rechargeable systems, dynamo lights, and more. When choosing a light, ask yourself the following: What am I going to use the light for? How regularly will I use the light, and how long per day? What conditions will I use the light in? Answering these three questions will help you find the right light for your cycling needs.

Remember, as it gets darker, it's important to be clearly visible to others on the road.  Headlights, taillights, reflective vests, and bright clothing can all help. At VO2 Multisport, we carry a large selection of lights and gear and accessories for properly lighting your bicycle. Visit us today and we’ll help you stay safe on the road!