1.30.2013

Indoor Group Ride: Thursday, 1/31, 5:45PM at Maglianero


Greetings cyclists!

(If all you need to know is where, when and what, the answer is Maglianero, 47 Maple Street in Burlington, 5:45 PM to set up and the ride starts at 6:30 this week. Bring your bike, your trainer, five bucks, water and a towel. )

So, we've ridden all of the Sufferfest videos. It's time to cycle (no pun intended) back through them, or do our favorites again. There's a whole February and March of Thursdays left to go. Last week, we doubled up the Extra Shots, both of which had the impact of longer, middle-to-high intensity efforts. For this week, let's take it back to Downward Spiral and do some shorter intervals with shorter breaks at higher intensities. 
That should be fun.


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:
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

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

After this, I really hope to get the "Wheel of Pain" constructed so we can add the element of surprise to our workouts. More to come on that.

Also Patrick (and I'm sorry if I got your name wrong, but I'm horrible with names- as evidenced by my pathetic attempt at an attendance page on the blog) has offered to lead us through a little core work at the end of the ride if anybody is so inclined. As long as we have the space put back together and we are all  out of there before 8:00PM, that's fine with me!

1.22.2013

Indoor Group Ride, Thursday, 1/24 at Maglianero Cafe. Double Feature!



Greetings cyclists!

(If all you need to know is where, when and what, the answer is Maglianero, 47 Maple Street in Burlington, 5:45 PM to set up and the ride starts at 6:30 this week. Bring your bike, your trainer, five bucks, water and a towel. )

Those of you who have already ridden with us know that we use videos from the Sufferfest. So far this year, in fact, we have done every Sufferfest video they have for sale.

Except for two: The Long Scream and Extra Shot. The latter runs for 20 minutes, and the former is 30 minutes long. It probably wouldn't be worth it to drag your butt, your bike, and your trainer all the way downtown just to ride one or the other of these. But together...
Excellent.

Yeah.

So here's what we'll do. We'll warm up a bit, then, we'll start off with The Long Scream:


Which goes like this:


The Long Scream puts you into a 30 minute time trial. After a brief intro to get you ready, you stop pedalling….focus……and GO! For the next half hour, you’ll be following the best in the world during the UCI World Championship Time Trial in Copenhagen, Denmark. You’ll gradually increase the speed, starting out a high, but slightly reserved effort, until destroying the road in Copenhagen with a blistering pace toward the end.

Then, everybody can spin down a bit while I jump off my bike and queue up Extra Shot.



And we'll do that.

With Extra Shot, you go straight into a 20:00 race, featuring cobblestones, six nasty climbs and a final sprint. Featuring footage from both the women’s and men’s Ronde van Drenthe, and the women’s Tour of Flanders and UCI Road World Championship in Copenhagen, you’ll get the extra suffering you need.

Then we'll cool down as needed.

You'll get your hour on the bike, and,  if you've ridden with us every night since November, you'll be able to say you've done all of the Sufferfest videos.

Stick one somewhere. 

If it's your first ride with us for the new year, I have one of our stickers to give to you. If you already got your free one and you'd like more, you can buy them from me for a buck a piece, with all proceeds going to fund VTIndoor.

What do we do now that we've done all of the videos? What comes next? Stay tuned, but I can promise it will be interesting. 
See you there,

Matt

1.16.2013

Indoor Group Ride, Thursday, 1/17 at Maglianero Cafe


Greetings cyclists!

(If all you need to know is where, when and what, the answer is Maglianero, 47 Maple Street in Burlington, 5:45 PM to set up and the ride starts at 6:30 this week. Bring your bike, your trainer, five bucks, water and a towel. )

We rode long, long, long last week so let's shorten it up this week with The Wretched. I said the ride will be shorter, but if you're looking for a workout, I think you'll find plenty of intensity in this one.




Unlike the other Sufferfest videos, this workout does not have a clear structure. But that’s how road races are – you have a general idea of what the course is like (see below), but you don’t really know how the race will unfold. So, The Wretched will keep you guessing – and anticipating what your rivals are going to do. You’ll never know when an attack is coming – and they usually come when you most wish they wouldn’t.

7:00 warm-up
35:00 Tour de France stage featuring flats, three major climbs, three very short descents, a valley and a rolling run in to the finish.
4:00 Cool down



Anybody who wants to make sure their workout is a full hour (or more) is welcome to set up and warm up ahead of the 6:30 start time. Once I have the projector running, I'll throw on some cycling eye candy of some kind as a prelude.


Stick one somewhere. 


If it's your first ride with us for the new year, I have one of our fabulous stickers to give to you. If you already got your free one and you'd like more, you can buy them from me for a buck a piece, with all proceeds going to fund VTIndoor.

See you there,

Matt

1.08.2013

Indoor Group Ride, Thursday, 1/10, 5:45 at Maglianero Cafe (Please Note Earlier Start)

Greetings cyclists!

(If all you need to know is where, when and what, the answer is Maglianero, 47 Maple Street in Burlington, 5:45 PM to set up and the ride starts at 6:05 this week. Bring your bike, your trainer, five bucks, water and a towel. )

It's been a while since we did a longer video, so this week, lets get some miles in with "Local Hero."

I actually heard somebody say There is No Try was "easy" last week, and I wouldn't want anybody thinking we had gone slack. How does 85 minutes of race simulation sound?


Sounds pretty good. Here's what the workout looks like:

5:00 warm-up

3:00 of criterium racing

3 x 6:00 pyramids- with 2:00 rest between each pyramid

1:00 following Richie Porte at 7/10 effort
1:00 following David Millar at 7.5/10
2:00 following Fabian Cancellara at 8/10
1:00 following David Millar at 7.5/10
1:00 following Richie Porte at 7/10

5 x 3:00 road race laps with 2:00 rest between each lap. Now each lap has its own personality, with some flatland  racing, climbing, jumps or breakaways. You’ll have your chance to chase with Cadel Evans, attack with Philippe Gilbert and Vincenzo Nibali and sprint for the win against Thor Hushovd.

1 x 2:00 SPRINT! Building up over 2:00, you’re going to increase the speed as you come into the final straight in Geelong. After 75 minutes of racing, can you beat Hushovd? How does 10/10 sound to you?
More sprints! You might think you’re tough, but how would you have fared against Lemond, Bugno or Cipollini? Here’s your chance to go back in time and find out!

5:00 warm down


Given the longer run time of this video, I'll ask that anybody who can shows up as close to 5:45 as possible so we can be ready to hit "play" on the video at 6:05 instead of our usual leisurely 6:30 start. We'll try to set up in a way that leaves room for the stragglers, who are welcome to come in and set up whenever, but the train leaves the station at 6:05!


Stick one somewhere. 


And remember, if it's your first ride with us for the new year, I have one of our fabulous stickers to give to you. If you already got your free one and you'd like more, you can buy them from me for a buck a piece, with all proceeds going to fund VTIndoor.

See you there,

Matt





1.02.2013

Indoor Group Ride, Thursday 1/3 at Maglianero, 5:45 PM. Also, Stickers, Prizes, and More!

Happy New Year, everybody!

Well, this is it. 2013 is upon us. The holiday foods and libations have been consumed, and if you're like me, you're probably coming off a few weeks of interrupted training schedules, too. In the mean time, winter actually showed up and the roads have gotten pretty dicey. I heard a rumor today of a January thaw in a week or so, but tonight we'll be going well below zero, and it's dark. Instead of ruing the trainer and the indoor training, why not come celebrate it with VTIndoor this week! If you'd like to hear some musings about what we'll be up to in the new year and a description of this week's ride, keep scrolling.  If all you need to know is where and when, then read no further:

Maglianero Cafe, 47 Maple Street in Burlington. Doors open at 5:45, ride starts by 6:30. Bring your bike, trainer, towel, and 5 bucks. 

As I recapped 2012's cycling memories, my mind wandered to days when the sun and I were up early, the air was calm and the roads clear. Days when the machine was well-tuned and the rider was feeling pretty darn good, too (no small thanks to those indoor base miles and interval sessions I had laid in). Days like this one:



I'm sure you all have some of those happy memories too. So consider the next three months your investment in being able to take the greatest advantage of those days when they come around again.

New Stuff:
I have a couple of new things on tap for the new year. First, we had some stickers made. They came out pretty nicely, If I do say so myself:


So here's the deal: Come and ride, get a sticker. First one's free, then they're a buck each, with all proceeds going to VTIndoor.


"Sponsorship:"
I'll also be sending a letter out to some of our local shops and bike/outdoor industry business types over the next couple of weeks. In that letter, I'll be asking them if they'd be willing to support our indoor group ride, either by helping to subsidize the cost of running the program or by contributing fabulous prizes to be awarded to our intrepid participants. On the back of that letter will be this poster, which, if the recipient has a retail function, they can put up to help attract new riders:


Click for big, download and print to share the love. 

If you are reading this and you know a person or a business who might be interested in partnering with VTIndoor, or who might want to put up our posters somewhere, just click on the image above to download a copy and go for it! All I ask is that posters are put up respectfully and with permission of whoever needs to give it. If you know somebody I should approach with my "ask" letter, just let me know and I'm on it!

Prizes for Attendance:
We already have a small swag pile at VTIndoor world headquarters and I know we'll be adding to it. For 2013, starting this week through the last ride in March, we'll keep attendance. Every ride you come to will be worth one ticket in the raffle we'll hold at the last indoor ride of the year. Ride more, win more!

This Week's Ride:
On tap for this week, we have one of the newest Sufferfest videos: There is No Try.


So that should be fun. Here's what the workout looks like, but as always if you just want to come and spin at your own pace, feel free to do that too:

7:00 Warm-up
:15×4 – each 15 seconds gets faster
1:00 recovery
:30×4 – each 30 seconds gets faster
1:00 recovery
:45×4 – each 45 seconds gets faster
1:30 recovery
1:00×4 – each 1:00 gets faster
1:30 recovery
2:00×4 – each 2:00 gets faster
2:00 recovery
1:00×4 – each 1:00 gets faster
1:30 recovery
:45×4 – each :45 gets faster
1:30 recovery
:30×4 – each :30 gets faster
1:00 recovery
:15×4 – each :15 gets faster
4:00 Warm-down

Doors open at 5:45, ride starts by 6:30. Bring your bike, trainer, towel, and 5 bucks to pay the always-awesome Maglianero Cafe for the use of the space.