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.