11.30.2012

Wouldn't This Look Great...

...on your bumper, bike, trainer, or toolbox?

That's just about actual size.

Details soon.

11.27.2012

This Week's Indoor Group Ride: Thursday, 11/29, 5:45 at Maglianero


Greetings Cyclists!

Well, you've had your week off. You've indulged in couch time and comfort food. You may have even snuck in an outdoor ride here and there as the last of the warmer fall weather give gave way to the cold north winds of winter. You may have even missed a ride or two to go shopping.

Back to it, people. this Thursday night, we will be riding once again at Maglianero. Since we've all been gone for a week, let's make it short and sweet with Revolver:


Well, short, anyway.

How long: 45minutes

What it’s about: Repeats of 1:00 maximum intensity intervals

Best for: Increasing your maximum power and ability to recover

Simple. Brutal. Uncomplicated. This is a workout you don’t have to think about. You just get on, drive yourself into the ground, and get off. It’s the perfect video for anyone who needs to fit a killer, high-intensity workout into their lunch hour to tune-up for racing or weekend ass-kicking.

4:00 warm-up

1:30 of tempo riding

2:00 of higher-speed tempo, with video from the Madison at the UCI Track World Cup

30:00 of intervals as follows: 15x 1:00 intervals, with 1 minute rest in-between each interval, for a total of 30 minutes of intervals.The ‘on’ intervals are not for the faint of heart. They should be done at 9/10 or 10/10 on the RPE (recommended perceived exertion scale). They feature footage from the UCI Track World Cup (Madison, Keirin, Kilometer), the UCI Cyclocross World Cup and the UCI World Road Championships (both U23 and Elite Women). The ‘off’ intervals features some beautiful footage descending the Col du Soler, from Cyclefilm.com.

4:00 warm-down featuring the final Ks of the Col du Soler descent.


Bring your bike, trainer/rollers, towel, and five bucks. Be over 18 or bring a parent/guardian to sign a release. All money goes to Maglianero to use the space.

Please keep an eye on the blog, like us on Facebook, or follow us on twitter for updates.

Thanks,

Matt




11.21.2012

No Ride This Week- Next Ride is November 29

Just a reminder that we will not be riding this week. At least not together. See you all next week, and have a great holiday!

Just train amongst yourselves:

11.13.2012

This Week's Indoor Group Ride: Thursday, 11/15, 5:45 at Maglianero


Greetings cyclists!

Our third ride of the season is this week! Last week saw us grinding out two sets of descending intervals as we navigated the "Downward Spiral." Given it's that time of year when our friends might don their blaze orange and head off to deer camp, let's run with "The Hunted."


Here's what the workout looks like:


6:30 warm-up: Gradually up the pace, over the intro,  footage from a group ride in California, and some pack riding in the Tour de Suisse.

:30 attack: A violent effort to get away from the complacent peloton.

5:00 solo-breakaway tempo riding: You’ll ride at effort level 7/10 with Marco Pinotti as he plows through the TT course of the Tour of Romandie.

20:00 climb: Caught by the group, you’ll start a long, difficult climb and try to stay with Robert Gesink over the top.
4:00 downhill: This isn’t a time to rest…especially when you’re solo trying to hold off the chasers! You’ll take the resistance off but you’ll ramp that cadence up to 115+ to train some fast pedaling technique.

5:00 small group: Caught by three other riders, you’ll swap off the front in a small breakaway as you hurtle toward the finish line, while the pack looms behind.

5:00 inverse intervals: As you’re the sort who goes for the big glory, you’ll attempt to attack (again and again) and shed your breakaway companions. This is probably the most awful 5:00 you’ll ever ride.

?: It wouldn’t be the ‘fest if there wasn’t a small (small) sting in the tail now, would it?

4:00 warm-down


Bring your bike, trainer/rollers, towel, and five bucks. Be over 18 or bring a parent/guardian to sign a release. All money goes to Maglianero to use the space.

Please keep an eye on the blog, like us on Facebook, or follow us on twitter for updates.

Thanks,

Matt

11.08.2012

A Little Preview of Tonight's Ride

Downward Spiral:



Workout Details:

10:00 warm-up featuring both MTB and criterium racing

First descending-interval set (with Paris-Roubaix footage)

2:00 interval / 2:00 recovery
1:45 interval / 1:45 recovery
1:30 interval / 1:30 recovery
1:15 interval / 1:15 recovery
1:00 interval / 1:00 recovery
:45 interval / :45 recovery
:30 interval / :30 recovery
:15 interval
5:00 recovery

Repeat of descending-interval set (Same structure as first set, but this time with Fleche-Wallone footage – and with a small surprise ‘bonus’ at the end).

4:00 warm-down, featuring the Zurich Bicycle Film Festival entry by Gorilla Bicycles.


Just watch and spin, or bring the pain, all abilities are welcome and encouraged.

Maglianero, 47 Maple street in Downtown Burlington (just drive south on Battery until you are in the gravel lot with the railroad tracks and then keep turning left through the lot until you see it)

 5:45 PM (we start setting up then and start riding by 6:30, the ride is about an hour)

5 bucks (to cover the cost of the space)

Bring your bike, trainer, and towel (having a computer on your bike with a cadence feature is nice but not required)

See you there.

11.07.2012

Jens Says

From the always-excellent Chasing 1:20:



It's been cold, but dry and bright during the day, and it's going to be a nice weekend.

Squeeze in a little Thursday night interval session with us at Maglianero and you've got yourself another solid week on the bike. See you there, and don't disappoint Jens.



11.06.2012

Indoor Group Ride: Thursday Night, November 8, 5:45 PM at Maglianero!

Greetings cyclists! Our second ride of the season is this week! Last week three new riders joined us for a trip into A Very Dark Place. This week, let's ride "Downward Spiral:" Two sets of descending intervals with Paris-Roubaix and Fleche-Wallone (Mur de Huy!) footage. Bring your bike, trainer/rollers, towel, and five bucks. Be over 18 or bring a parent/guardian to sign a release. All money goes to Maglianero to use the space. Please keep an eye on the blog, like us on Facebook, or follow us on twitter. If you know somebody who ought to be on this email list, please forward this message. Thanks, Matt

11.02.2012

Great Ride Last Night!

Thanks to Maglianero and everybody who came! Three new people joined us who have never been to VTIndoor before. Let's make it a horde next week!

11.01.2012

We Ride Tonight!

So for tonight, how about in the spirit of the season we go to A Very Dark Place?


That oughta do it.

5:45 at Maglianero to set up, ride goes off at 6:30. Bring your bike, your trainer, five bucks, and a mat or towel for underneath.

Leave it all on the floor, spin and watch, or do anything in between. Racer, commuter or rank beginner: come one and all!