Bike Night Cardio

  • March 21, 2013 · 6:30 PM
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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 12-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 Rules, Safety, and Etiquette:
DMV click here and  LA DOT click here

Monthly Plan: rides subject to cancellation or plan changed
Week #1 - Speed Play - 20 to 25 miles, speed work, 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, flats, some small hills, back to the start in about 2-hours. If necessary a brief rest/bathroom stop near the halfway point.

Week #3 - Downstroke Mash - 25 to 30 miles, 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, either ride longer, do more hills, or combination of the two, back to the start in about 2.5 to 3-hours. If necessary a brief rest/bathroom stop near the halfway point.

Orange Line Metro Locations (Click Here) - for rides going west on the Orange Line Bike Path

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
(Directions CLICK HERE)

Parking on Chandler & other nearby streets; check posted signs. Metro parking lot nearby too.

Recommend:
- Comfy, geared, tuned bike
- helmet, gloves, head warmer
- spare tube, small pump
- Bike lights: rear & front 
- Lightweight layers, wind breaker jacket, etc.
- Water & snacks  
- Cell phone, small camera  
- Cash for emergency ($1.50 for metro)
- 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

    Grrrreat ride everyone! I enjoyed the fast pace & extra miles. Cities/areas that we pedaled through: NoHo, Van Nuys, Sherman Oaks, Valley Glen, Valley Village, Toluca Lake, Burbank, Glendale, & Griffith Park. Impressive! Stats and link to details,

    BNC Pulse, 3/21 Ride:
    Distance: 28.97mi, Total time: 02:44:13, Pace: 5:40min/mi, Speed: 10.59mi/hr
    http://mapmyride.com/view_route?r=8650740862076059649

    March 22, 2013

  • Vince

    Heather....you rock!...thanks 4the cheescake

    1 · March 22, 2013

  • Bob O.

    Heather, any idea what our final distance was?

    March 22, 2013

  • Heather T.

    Welcome back Jen! We missed you!!

    1 · March 22, 2013

    • A former member
      A former member

      Jen, You did great job for not riding for a while.

      1 · March 22, 2013

  • Heather T.

    I'm cleaning out the freezer... Anyone else want any desserts?

    2 · March 20, 2013

    • Heather T.

      Mark, we didn't eat the dessert last night. I just sent dessert home with everyone.

      March 22, 2013

    • A former member
      A former member

      You missed out Mark!

      March 22, 2013

  • A former member
    A former member

    Thank you, Thank you Heather! I now have enough fuel for my long rides. I was going to eat a piece for dinner, but it was frozen. Guess I will have to start tomorrow for breakfast. haha.

    1 · March 22, 2013

  • Bob O.

    Grrrrrraate!

    1 · March 21, 2013

  • Gary

    Kid night for me tonight. Have a good ride tonight!

    2 · March 21, 2013

  • Eileen Lee G.

    I will join you the first Thursday in Apirl next month Eileen G.

    March 18, 2013

    • Lou

      Hi Eileen, all of the bike rides are Advance Level and not for beginners. Even Week #1 (details above) the route/pace is a minimum of 20-miles and a minimum of 12-mph. The group has been averaging 14-mph the past several rides. Your average pace is 6-mph so it would be difficult to keep up. Did you contact Swan about doing casual rides?

      March 20, 2013

    • Eileen Lee G.

      I do not know contact swan. Who is swan?

      March 21, 2013

  • jon

    Nicole and I look forward to riding with the gang. Lou can you tell us the direction of the route so we will know if we should drive or bike to the start.

    Thanks Jon

    March 20, 2013

    • Lou

      Fantastic! About 4.5mi towards S.O. on Chandler Blvd bike lane & then head towards Riverside Dr. At that point we'll start making our way towards Burbank on Riverside/Alameda for about 10mi before heading back to NoHo. Mostly flat route and shooting for 25mi

      March 21, 2013

    • jon

      great thanks see you tonight.

      March 21, 2013

  • Eileen Lee G.

    I will join you on the Bike cardio in April - first week

    March 20, 2013

  • Vince

    Cheesecake?...you bet!

    March 20, 2013

  • Scott - ".

    Sorry, Need to Rest My Bad Knee.

    March 19, 2013

  • Dana F.

    Can't make it this week. :0( I have to be at baseball practice with my kiddos!

    March 18, 2013

  • Ron Y.

    Not sure if guest can come or not yet I will let u know

    March 10, 2013

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