Name: Bike Night Cardio
Start: 2014-11-13T18:45:00-08:00
End: 2014-11-13T21:45:00-08:00
Location: NoHo Post Office

Bicycle Night Cardio

CADENCE SPIN

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

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Difficulty: BNC rides are for Intermediate to Advance level cyclists. The miles and elevation gain will increase from week to week (Monthly Plan below). If you have not been riding regularly the rides will be to difficult.

The routes & pace are NOT for Beginners.

Routes & Pace: All of the routes and the pace will require might every week. There will not be bailout points. Most of the routes will be on bike paths & bike lanes but there will be rides that will mostly be along bike "friendly streets". You should know the bicycle rules of the road.
The goal on every ride will be to average 15-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 BNC rides are intended to help build endurance, burn calories, and tone our legs but they are fun workout 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 (http://www.dmv.ca.gov/pubs/brochures/fast_facts/ffdl37.htm) and LA DOT click here (http://www.bicyclela.org/SafetyEtiquette.htm)

Monthly Plan: rides subject to cancellation or plan changed
Week #1 - Need for Speed - 20 to 25 miles, speed work, pace line, mostly flat route, back to the start in about 2-hours. If necessary a brief rest/bathroom stop around the halfway point.

Week #2 - Cadence Spin - 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 - Revolutions Excursion - 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 Up! - 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 (OL) Metro Locations (Click Here) - rides going west on the OL Bike Path

Meet Up Time, Location, & Directions:
Arrive at 6:45 PM & ROLL at 7:00 PM (sooner if all RSVPs arrive)
Give yourself time to park, gather your bike/things and be ready to roll at the start time.

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

Recommend:
- Road, geared, tuned bike
- helmet (mandatory), gloves, head warmer
- spare tube, small pump
- Bike lights: rear & front (mandatory)
- 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.

Lou 

Scott - "mchnhed"

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Bike Night Cardio

NoHo Post Office

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Bike Night Cardio

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