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Sports Nutrition Strategies & SD100 Training Ride

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Sports Nutrition Strategies
& Griffith Park Challenge Ride
(SD100 Training Ride)

Sports Nutrition Strategies: (anyone may sign up for this)
Join Nicole Luque from PowerBar's Team Elite program as she gives a sports nutrition talk before the ride. Learn about optimal fueling strategies for before and during exercise, as well as what to do afterwards to refuel and recover for the next workout. The first 24 people will get a FREE Goody Bag of PowerBar products, and she will also bring PowerBar Perform sports drink powder for the ride.
One of the topics to be discussed is hydration, and here is a link to the PowerBar Sweat Rate calculator that we will go over: https://www.powerbar.ca/calculators/sweat.aspx

If you have any questions feel free to contact Nicole at nicoleluque@yahoo.com

Griffith Park Challenge Ride: The SD100 training ride will be between 45 to 50-miles and we will start pedaling immediately after the Sports Nutrition Strategies talk. The route will takes us through parts of Glendale, Eagle Rock, Pasadena, La Canada, Burbank and Toluca Lake.

It will be a hilly route and the test of the day will be the Griffith Park Challenge, a CAT3 and CAT4 climbs deep into the route. Cranking up the two climbs, after riding for many miles, will challenge us and help prepare us for the San Diego Century ride on July 27th.
This training ride is also for the members that are on the SD100 "Wait List" and/or require permission to do the next century ride. Join us and prove yourself!

Who Can Sign Up? For the bicycle ride, any Intermediate to Advance level cyclists. You must be fit to ride 50 miles on the saddle, capable of riding for long distances (35+ miles), without stopping (20+ miles), and at a 15-mph pace average. This ride NOT suitable for beginner riders.

Times, Locations, Directions

When?
Be at the courtyard precisely by 7:30 a.m. Please give yourself enough time to find parking, gather your bike/things, check tires' psi, and be ready for the Sports Nutrition Strategies talk at 7:30 a.m.

We'll roll immediately after the sports nutrition talk and after we stash our Free Goody Bags! The ride should be roughly 4-hours duration.

Where?
Griffith Park - Park Ranger Station (courtyard)
4667 Crystal Springs Drive
Los Angeles, CA 90027

Directions:
134 Fwy heading east: EXIT Victory Blvd turn RIGHT then immediately LEFT onto Zoo Drive, drive for about 2.1 miles, and after crossing Griffith Park Drive turnLEFT at the next stop sign and drive around the buildings (staying right) to the parking lot. The courtyard that we are meeting at is located between the buildings near the parking lot.
Note: Zoo Dr becomes Crystal Springs Dr after the L.A. Zoo

From the 5 Fwy heading northwest: EXIT Crystal Springs Drive and turn RIGHT onto Crystal Springs Drive, drive for about 0.7 miles, and then just after passing the Park Ranger/Pote Field/Crystal Springs Picnic Area sign turn RIGHT into the parking lot. There are parking spaces immediately to the left and more passed the bike rental container. The courtyard that we are meeting at is located between the buildings near the parking lot.
Note: if you pass the Park Ranger/Pote Field/Crystal Springs Picnic sign, turn right at the next stop sign and drive around the buildings (staying right) to the parking lot.

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Vital Info: This training ride is for Intermediate to Advance level riders. The ride is NOT for Beginner riders. You should: already be able to ride for 20+ miles without stopping, able to maintain a 15-mph pace, be a fairly good rider that desires increasing your endurance and strength, have a geared road (best) or hybrid bike, feel comfortable riding with a group, and riding on streets, and know the bicycle safety rules (links below).
The ride is intended to help build endurance, strength, burn calories, and tone our legs, and the goal will be to average 15-mph start-to-finish. However, they are fun cardio rides and if an unforeseen incident occurs (flat tire, etc.) we'll regroup and help out. No Rider Left Behind. Nevertheless, riders must be prepared to deal with returning home on their own if necessary (carry a cell phone ).
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Bicycle Safety: Click the links below to learn about the 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)

Recommend: (dress accordingly to weather)
- Road (best) or hybrid bike, geared, tuned-up, chain lubed
- Helmet (mandatory), gloves, head warmer
- Spare tube (2 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)
- Sun protection (sun block, sunglasses, lip balm)
- Cell phone, small camera
- Cash for food, water, snacks, emergency, & 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.