3.26.2013

Last Ride of the season! Thursday, 3/28, 5:45 PM at Maglianero Cafe- Fabulous Prizes!

Hi all-

You know the drill by now! 5:45 to set up, 6:30 to ride. Bring your bike, trainer, five bucks, and a towel!

Well, this is it. By my count this last ride will be our 18th ride of the season since we started back in November.

I plan on bringing the Suitcase of Courage once again, containing the now-famous Wheel of Pain. Any video under an hour besides Revolver is fair game.



Also inside the Suitcase are our fabulous prizes for the end of the year, so show up and you might take home a hat, some tire levers, a seat cover, or at the very least some Clif bars that don't expire until the end of next month or so!

I'd like to close by thanking Maglianero for hosting us again this season- they have been really great about letting us use their space and are great about supporting cycling in Burlington!

So what do we do now that VTIndoor is done for the season, Matt? 

Glad you asked:

  • Weel, duh, go outside and ride!
  •  If you have and/or ride with kids, please come ride with us at Kidical Mass Burlington, kicking off on Saturday April 6th on the Burlington bike path. Lots more information available at www.btvkidicalmass.blogspot.com
  • If you want to get in on some sweet head-to-head roller racing, look for Mad Dashes to make a return to Burlington soon. Details are just coming together now, but Burlington will not go without roller racing for long! 
Gee, those three things (VT indoor, Kidical Mass, and Mad Dashes) all involve bicycles- wouldn't it be great if they were all bundled together somehow? 

Yes, yes it would. And it just might happen. Please keep your eyes and ears peeled for the launch of Vermont Bicycles United, which will be my effort to bring these rather unconventional riding experiences together to support and enhance Vermont's cycling community:


More (including shameless pleas for funding and sponsorship) to come soon. 





3.19.2013

Indoor Group Ride, Thursday, 3/21 at 5:45PM at Maglianero Cafe- Also, introducing the Wheel of Pain!

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, and a towel. )

Indoor riding has its place, like when there's a bunch of crud out on the roads or when your free time doesn't line up with the daylight hours. Indoor riding gets us through when outdoor riding just isn't practical. But let's be honest- it is a bare facsimile of riding outside. Riding outside, for example, adds the element of surprise.  You never know when you step out the door what you might run into, whether it's an unexpected headwind, a riding buddy calling out a town-line sprint, or a complete change of route and plans that you don't make until you've already gotten a few miles from home.

Well, we here at VTIndoor are dedicated to making our indoor rides just as good as the real thing, and that's why I've constructed the official VTIndoor Wheel of Pain. It's a simple device, really:


Mounted deep inside the official VTIndoor Suitcase of Courage (which also contains the fabulous prizes we'll be giving away on 3/28), the wheel of pain is labeled with each and every current Sufferfest video, with plenty of blank spaces for more. Constructed from a 20" stroller wheel (the most evil type of wheel) and dialed in with a neon zip-tie and a chainstay protector off an old Univega 12-speed, the Wheel of Pain stands ready to take us to yet another level in our indoor cycling adventures.    

We'll go ahead and spin the wheel at the start of our next ride on Thursday, and see where it takes us. We'll limit ourselves to the one hour rides, so if we land on Blender, Hell Hath No Fury, or Local Hero, (or a blank space!) that'll be a free spin. See you there!

3.13.2013

Indoor Group Ride! Thursday 3/14, 5:45PM at Maglianero, 47 Maple Street

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, and a towel. )

How about we go to A Very Dark Place?


That oughta do it.


5:00 warm-up

2×30 sprints

1:30 rest, because we’re not totally merciless

5 x 4:00 intervals- with 3:00 rest between each interval. Each interval features pro-racing and has it’s own aggressive personality:

1. Solo breakaway in Paris-Nice
2. Small group breakaway in Fleche-Wallone
3. Joining Gilbert and the Schlecks as they attack in Liege-Bastogne-Liege
4. Following Cancellara – and trying to beat him – in Paris-Roubaix
5. Holding onto Wiggins and crew in Criterium du Dauphine

4:00 recovery with some vintage cycling footage


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


3.05.2013

Indoor Group Ride, 3/7 at Maglianero Cafe, 5:45 PM. Also, announcing Kidical Mass!

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, and a towel. )

I wanted to start this week's post by announcing another project I'm working on- it's called Burlington Vermont Kidical Mass and it's all about sharing the love of cycling with its youngest participants by organizing kid-oriented group rides in the Burlington area. If you or someone you know has kids who might be interested, please check it out and share the link to the blog (www.btvkidicalmass.blogspot.com)




This Week's Ride:

On tap for this week, we have one of the newest Sufferfest videos: There is No Try. The last time we did this one was January 3rd...



It 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

I'd also go so far as to recommend a strategy for riding this workout, which often talks about levels of effort increasing in small increments at the same cadence...

Use your gears to make the necessary speed changes. When each interval is about to start, get down in your 13, 12 or 11 cog and shift up three times. Then start the interval and make one shift each time the video tells you to go harder. 

A little experience will tell you whether running the bottom of your cassette like that gets you in the ballpark on cadence and effort level. 

When I ride a workout like this on my rollers, with little resistance and no adjustability, I'll just compensate with higher cadences if I run out of gears. Yeah, I know that means I might not get as much of the high-power, low cadence part of the workout, but as long as I end the hour crosseyed and exhausted, I'm a happy camper!

Bring your bike, trainer, towel, and 5 bucks to pay the always-awesome Maglianero Cafe for the use of the space.