Bike Night Cardio

  • January 24, 2013 · 6:30 PM
  • This location is shown only to members

Bicycle Night Cardio

Instead of sitting on the couch all night hop on your bike and join us for a fun Bicycle Night Cardio ride. Enjoy some conversations while pedaling along the route, or focus on the workout, you'll see places, & things from a different perspective, it's pretty cool. Plus being outside feels great!

Difficulty: BNC rides are for Intermediate to Advance level riders. The goal will be to average 13-mph start-to-finish. No speed records will be broken and riders in the mood for a little extra pedal-power are encouraged to do sprints between points. The rides are NOT for Beginner riders.
Routes: The first Thursday of the month will be easiest route and the last Thursday the hardest. The miles and elevation gain will increase from week to week.
Most of the routes will be on bike paths & bike lanes but there will be rides that will mostly be along bike "friendly streets". Some routes will include an option where the route can be shorten and/or riders can also turn around at any point.

The BNC rides are intended to help build endurance, burn calories, and tone our legs but they are fun rides. If an unforeseen incident occurs (flat tire, etc.) we'll regroup and help out. No Rider Left Behind. However, riders must be prepared to deal with getting back to the start on their own if necessary.

Bicycle Safety: Click the links below to learn about the bicycle Rules, Safety, and Etiquette:
DMV click here and  LA DOT click here

Monthly Plan: all rides subject to cancellation (rain or to cold) or plan can be changed
Week #1 - Speed Play: 20 to 25 miles, speed burst between points, mostly flat route, back to the start in about 2-hours. If necessary a brief rest/bathroom stop around the halfway point.

Week #2 - Pedal Boost: 20 to 25 miles, speed boost on flats, some small hills, back to the start in about 2-hours. If necessary brief rest/bathroom stop near the halfway point.

Week #3 - Downstroke Mash: 25 to 30 miles, mash the pedals a bit harder (try to avg. 15mph), speed work, bigger hill(s), back to the start in about 2.5-hours. If necessary a brief rest/bathroom stop near the halfway point.

Week #4 - Crank It!: 25 to 35 miles, crank it faster (try to avg. 15 mph), either ride longer, do more hills, or combination of the two, back to the start in about 2.5-hours. If necessary a brief rest/bathroom stop near the halfway point.

Metro Locations - for rides going west on Chandler & Orange Line Bike Paths

Meet up Time, Location, & Directions:
Start gathering at 6:30 PM & ROLL at 6:45 PM (sooner if all RSVPs arrive)

NoHo Post Office - in front (CLICK HERE)
Parking on Chandler & other nearby streets; check posted signs. Metro parking lot nearby too.

Recommend:
- Comfy, geared, tuned bike, & helmet
- spare tube, small pump
- Bike lights: rear & front 
- Lightweight layers, wind breaker jacket, etc.
- Water & snack  
- Cell phone, small camera  
- Cash for emergency ($1.50 for metro)
- Pump tires: average weight riders (7 to 10 pounds below
maximum), "Clydesdale" riders (near maximum).
Suggested pressure range is located on side of tires.

IMPORTANT DISCLAIMER:
Please ensure that you are in good health before participating in an activity like this one. My function as an assistant organizer is only to organize the events and I assume absolutely no responsibility for you or your guests. By signing up for a bike ride or hike, or any other event organized by this group, you are acknowledging that you are aware and made your guests aware of the risks, dangers, and hazards associated with any outdoor activity, and you accept, and fully assume all such risks, dangers, and hazards, and further agree to release, and discharge the Organizer, Assistant Organizers, and event hosts of this Meetup Group from, and against any, and all liability arising from your and your guest's participation in the group activities.

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  • Bob O.

    Challenging yet fun...

    January 25, 2013

    • A former member
      A former member

      Challenging for those of us that tried keeping up with you an Lou.

      January 25, 2013

  • Mark (.

    where we were, plus additional rides,

    http://www.everytrail.com/view_trip.php?trip_id=1992793

    ehem! just because, mild flu and the MTB, not willingly slow :(


    Hey, thank you Lou!

    1 · January 24, 2013

    • A former member
      A former member

      Great ride, lots of fun. Thank you Lou.

      January 25, 2013

    • Lou

      You had a mild flu, road the MTB, did extra miles, but still rode with the lead group, kudos!

      1 · January 25, 2013

  • Lou

    Good pace start-to-finish! Surprisingly a warm night & no rain. Everyone did all the hills & survived, Congrats! Thanks to all that attended.

    January 25, 2013

  • Joe

    Good group, nice ride.

    January 25, 2013

  • Scott - ".

    The Hills! The Hills!

    1 · January 25, 2013

  • Robert

    Thanks Lou and everyone! had an awesome bike ride even though I was trying to keep up with the group lol

    January 24, 2013

  • A former member
    A former member

    Might be a little late, got to go home and pick up the bike. If we ride.

    January 24, 2013

    • Mark (.

      slow bike! mine will be a mtb.

      January 24, 2013

  • Mark (.

    I see perfectly dry roads from the windows at my office, just another half an hour between office walls!

    January 24, 2013

  • Lou

    Weather site claims: tonight rain likely after 4am so there should be a break today and it will be dry enough by the scheduled start time.

    January 24, 2013

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