Century Ride Training Series (#3)

  • March 24, 2013 · 8:15 AM
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Century Ride Training Series #3

Have you ever thought about doing a century ride? This can be the year that you accomplish that goal. During the forthcoming months a series of bike rides will be scheduled for the purpose of training for the ultimate ride, The Santa Barbara 100 (SB100), a 100-mile bicycle ride from the San Fernando Valley to Santa Barbara. It will be an epic day ride and triumph!

The Century Ride Training Series (CRTS) will consist of several weekend bike rides ranging from 35 miles to 75-miles and the difficulty will increase from ride to ride. Some of the training rides will incorporate sections of the SB100 route so you will have the opportunity to practice on some of the more difficult parts and to get to know the route. There will also be weekly Bike Night Cardio rides (Thursdays, 20 to 30 miles) which will help with improving endurance, building strength, and maintaining our pedal-power legs. In addition to doing the scheduled training rides you should also do the weekly recommended miles either with the group or on your own. Mixing in some cross training (hiking, trail running, etc.) will also help build leg strength and endurance.

There will also be other advance bike rides and fun event rides scheduled between the CRTS rides, keep an eye out. Riders that are interested in completing a century ride for the first time are encourage to do the weekend rides, all the weekday rides and ride as often as possible between now and the SB100. Remember to ride your bike, ride your bike, and after you finish riding your bike, ride your bike some more. The more your ride the more enjoyable the SB100 will be.

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Vital Info:
The Century Ride Training Series bike rides are for Intermediate to Advance level riders. The rides are NOT for Beginner riders. You should already be able to ride for 20+ miles without stopping and you should be able to ride for 20+
miles at a 14-mph average. You should be a fairly good rider that desires increasing your endurance and strength. You should have a geared bike, preferably a road bike (best) or hybrid. You should feel comfortable riding with a group and riding on streets. You should know the bicycle rules (links below).

As Ride #8 –SB100- nears the event organizers/hosts will evaluate your ability and determine if you are ready for the final ride. If you do not attend all of the training series rides you may still do the SB100 ride but you must be granted permission to sign up for the SB100.

The training rides will be intended to help build endurance, strength, burn calories, and tone our legs, and the goal on ever ride will be to average 15-mph start-to-finish. Some routes will include bailout points or riders can turn around at any time. If an unforeseen incident
occurs (flat tire, chainsuck, etc.) we'll regroup and help out. No Rider Left Behind. However, riders must be prepared to deal with returning home on their own if necessary (carry a cell phone).

Bicycle Rules, Safety, and Etiquette:
DMV click here and LA DOT click here
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Training Series Plan: (rides subject to cancellation or plan changed)

Ride #1: Feb 24 – Griffith Park Ride
30 to 35 miles, flats, hills, and at least one solid climb - G.P. is a great area for training; there are flat routes, some small hills, and a few good long climbs. Keep G.P. in mind for training rides. Riders should also ride 30 miles Feb. 18 thru Feb. 22.
Mileage Week Total: 60 to 65 miles
Starts/Ends:
NoHo Post Office - in front (Directions CLICK HERE)
Time required: 3.5hrs to 4hrs
Parking: Chandler Blvd. and nearby streets. Metro parking lot nearby.

Ride # 2: Mar 3 – East Valley Loop
40 to 45 miles, includes sections of the SB100 route and also hills and more miles. Riders should also ride 35-miles Feb 26 thru Mar 1
Mileage Week Total: 65 to 70 miles
Starts/Ends:
NoHo Post Office - in front (Directions CLICK HERE)
Time required: 3.5hrs to 4hrs
Parking: Chandler Blvd. and nearby streets. Metro parking lot nearby.

Ride # 3: Mar 24 – West Valley Loop
50-52 miles, includes sections of the SBCR route, some hills and more miles. There will be a stop for lunch at a market that sells BBQ at around 35 miles. Riders should also ride 40-miles Mar 17 thru Mar 22
Mileage Week Total: 90 miles
Starts/Ends:
NoHo Post Office - in front (Directions CLICK HERE)
Time required: 6hrs to 7.5hrs
Parking: Chandler Blvd. and nearby streets. Metro parking lot too

If you have not been riding the recommended miles at this point it is time to Get Serious! Don't fool yourself by thinking that doing just the BNC and CRTS rides will prepare you for the SB100. The couch or the saddle?, the choice is yours.

Ride # 4: April 7 – Queen Mary Roll
66 miles and fairly flat, fast route, the LA River Bike Path goes under a lot of street overpasses so there will be many small hills along the way and that makes it a good training ride. Also ride 45-miles Apr 1 thru Apr 5.
Mileage Week Total: 112 miles
Starts:
NoHo Post Office - in front (Directions CLICK HERE)
Ends: Los Angeles Union Station*
Time required: 6.5hrs to 8hrs
Parking: Chandler Blvd. and nearby streets. Metro parking lot too
*Option to continue riding to NoHo for an additional 17-miles. Riders will decide at Union Station.

Ride #5: May 4 – Santa Susana Pass Challenge
The Santa Susana Pass is the most challenging section of the century ride and today our might will be tested. In addition to the climb we will also ride about 65 to 70-miles. This is a ride that you should do because of the SSP section and the more you ride it the more it helps prepare you for the SB100. Riders should also ride 45-miles Apr 28 thru May 2.
Mileage Week Total: 115 miles
Starts/Ends: NoHo Post Office (directions CLICK HERE)
Time required: 6.5hrs to 8hrs

Ride #6: May 18 – Confront Carpinteria
70-75 miles of the SB100 route and includes the Santa Susana Pass. This is a ride that you should not miss because a bulk of SB100 route will be covered. At the end we will ride back on the Amtrak. Riders should also ride 50-miles May 12 thru May 17.
Mileage Week Total: 125 miles
Starts/Ends: Chatsworth Metro Station (directions CLICK HERE)
Time required: 9hrs to 10.5hrs

Ride #7: June 1 - Cruise Around Town
50 miles, scale it back this week because next weekend is the SB100! The goal is to basically put in a solid ride but save our legs for next weekend. Riders should also ride 30-miles May 26 thru May 30.
Mileage Week Total: 80 miles
Starts/Ends: NoHo Post Office - in front (Directions CLICK HERE)
Time required: 5.5hrs to 7hrs
Parking: Chandler Blvd. and nearby streets, Metro parking lot nearby too.

As Ride #8 –SB100- nears the event organizers/hosts will evaluate your ability and determine if you are ready for the final ride. If you do not attend all of the training series rides you may still do the SB100 ride but you must be granted permission to sign up for the SB100.

Ride #8: June 8 - Santa Barbara 100
This is what we trained for and today is the payoff, Santa Barbara here we come! When we finish the plan is to stay in S.B. overnight and celebrate the accomplishment. The details about parking, how our overnight things will be delivered to S.B., and hotel (etc.) will be provided at a later date.
Starts: NoHo post office (directions CLICK HERE)
Ends: Santa Barbara
Time required: 12hrs to 14.5hrs

Recommend:
- Road (best)/hybrid bike, geared, tuned-up, chain lubed
- Helmet (mandatory), gloves, head warmer
- Spare tube (2 extra for longer rides), small pump
- Bike lights: rear & front
- Lightweight layers, wind breaker jacket, etc.
- Water & snacks, electrolytes (the more miles the more you need)
- Cell phone, small camera
- Cash for food, water, snacks, emergency, & Amtrak/Metro fee
- Pump tires: rear max psi & front 5 psi below max
Suggested psi 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, 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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  • Lou

    Reminder: if you are training for the SB100, ride your bike a minimum of 60-miles this week. When there is no ride scheduled over a weekend that does not mean the training stops. Riding on your own takes effort and focus; it will make you a stronger cyclist. All you have to do is hop on your saddle and enjoy the ride!

    March 26, 2013

  • Lou

    A good route = a great ride. There were gradual climbs, rolling hills, flats, and a nice group of cyclists to ride with. Rudy, thanks for picking it out.

    1 · March 26, 2013

  • A former member
    A former member

    Thanks so much, Lou, Rudy and everyone else! I could never have done something like this on my own. It was a fantastic ride.

    2 · March 25, 2013

  • joy m.

    Thanks for a great ride Rudy, Lou and all. I don't think I can make the 100 though, not enough time to get in shape.

    March 25, 2013

  • Kristian M.

    So sad I have to miss this one ya'll...too much school crap to do. Ride Safe!

    March 23, 2013

    • Heather T.

      You missed a great ride, Kristian. Get your school work done. We want to see A's!

      1 · March 24, 2013

    • Kristian M.

      I'm trying....but this stuff is HARD! Hope to see you guys on this Thursday eve's ride.

      2 · March 25, 2013

  • Margy

    Thanks for a great ride, Rudy. Hope to see you again soon.

    March 24, 2013

  • Bob O.

    Nice route... Thanks Rudy!

    1 · March 24, 2013

  • Catarina C.

    Got delayed w/a slow leak on my rear tire but I eventually made it home, tnX everyone 4 another great ride!!!!

    March 24, 2013

    • Catarina C.

      Thank you Rudy, hope you enjoyed Griffith, next time I'll consider joining you!

      March 24, 2013

    • A former member
      A former member

      Didn't make it after that. Oh well,
      Still some energy to ride tomorrow.

      March 24, 2013

  • A former member
    A former member

    Hi Lou, I had a few questions: 1. I have a mountain bike. It's a 21-speed Giant bike. Would it be possible to do this ride on it? 2. Could you possibly give your phone number, in case I can't find you? 3. How are most people planning on getting back? It's 50 miles one way, right? Thank you!

    March 23, 2013

    • Lou

      1) if you ride regularly & are a strong rider yes you can do it on a MTB. You have never been on a ride with our group and I don't know your ability so I can't know for sure how you will do. The group will be on road and hybrid bikes and will mostly keep a 12-mph pace. Note that the miles makes this an Advance ride and the nobby tires do make it harder. Check out the map that Rudy created (http://www.mapmyride....­) and examine the route, miles, and gain details. Make your decision based your ability, the route details and the description of the CRTS rides. 2) We will be the only bicycle group in front of the NoHo post office (directions link above) and you can't miss us. If you need turn-by-turn directions from your area let me know. If you become a regular on our rides I will provide you my number. 3) It's 52-miles round trip. Check out Rudy's map.

      March 23, 2013

    • Lou

      That's fine but actual arriving time is not known. It will take about 30min to Woodley after we start rolling.

      March 23, 2013

  • Margy

    How much gain should we expect on this ride? I don't want to overdue it during my training ride on Saturday. Also, I'd like to bring a friend who is also training with me for the Ojai Century. Cool?

    March 19, 2013

    • A former member
      A former member

      New map with correction at balboa park http://goo.gl/maps/bT...­

      March 20, 2013

    • A former member
      A former member

      March 22, 2013

  • Catarina C.

    Hi, I'm trying to make family plans for later on Sunday after the ride; is it safe to estimate we'll get back to NOHO by 5pm?

    March 21, 2013

    • Lou

      Yes finished before 5pm. Start rolling at 8:30am and back to NoHo between 2:45. -3:30pm

      1 · March 21, 2013

    • Catarina C.

      Excellent, thank you!

      March 21, 2013

  • wendy

    Sorry... Too early on Saturday.

    March 20, 2013

  • Bob O.

    I'll be tired, but I'll be there. Just be getting back from an overnite fishing trip the night before...

    March 4, 2013

    • Bob O.

      Huh? What's that?

      March 19, 2013

    • A former member
      A former member

      Please make sure your bike is in good working condition, as Scott will not be on this ride.

      March 20, 2013

  • wendy

    Can u provide me with directions to the meet up point. Not familiar with north Hollywood

    March 20, 2013

    • Lou

      The directions link on this page -above next to "Starts"- launches Google maps; enter your address & you will receive turn-by-turn directions on a smartphone or computer. If that's not an option, what area are you traveling from?

      March 20, 2013

  • wendy

    Looking to meet and social with other fitness minded people. Love biking and hiking.

    March 20, 2013

  • Margy

    plus one friend who is also training for a century

    March 19, 2013

  • Margy

    I'm training for the Ojai century and would like to join your rides. Unfortunately, I have a conflict for the SB100

    March 14, 2013

    • A former member
      A former member

      Your welcome to join Margy, this series is for training and is not exclusive for our century.

      March 17, 2013

    • Margy

      Thanks Rudy!

      March 19, 2013

  • Lou

    Are you training for the SB100? Yes! Ride a MINIMUM of 40-miles between now and the ride on Sunday (3/24). The BNC ride on Thursday will be about 25-miles and if you attend bank those miles to the weekly total. Remember you can also mix in a hike, run, or long walk too.

    March 19, 2013

  • Scott - ".

    Sorry, Need to Rest My Knee for My Syke's Hot Spring Trip Next Week.

    March 19, 2013

  • A former member
    A former member

    Good tips for Hill Climbing http://www.youtube.com/watch?v=f9WaU-bZdic http://www.youtube.com/watch?v=zam74qlzGtQ http://www.youtube.com/watch?v=E6QvK1NXINYv ignore that the last video has a lot of dopers, it's the technique that matters.

    March 5, 2013

  • joy m.

    Looking forward to riding with all of you. fun fun fun!

    March 4, 2013

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