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    I Martin Nichols Mulholland Sepulve22da 40miles

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    lp456
    The document provides instructions for a 40 mile bike ride from I. Martin Imports in West Hollywood to Mulholland Drive and Sepulveda Boulevard including directions, riding tips, and post-ride recommendations. Key tips include drinking water every 10-15 minutes, eating carbohydrates before and during the ride, maintaining an optimal cadence of 80-100 revolutions per minute, doing occasional sprints to improve speed and endurance, and cooling down and stretching after the ride. It also recommends drinking fluids and consuming carbohydrates after the ride to rehydrate and replenish glycogen stores.

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    I Martin Nichols Mulholland Sepulve22da 40miles

    Uploaded by

    lp456
    20 views1 page
    The document provides instructions for a 40 mile bike ride from I. Martin Imports in West Hollywood to Mulholland Drive and Sepulveda Boulevard including directions, riding tips, and post-ride recommendations. Key tips include drinking water every 10-15 minutes, eating carbohydrates before and during the ride, maintaining an optimal cadence of 80-100 revolutions per minute, doing occasional sprints to improve speed and endurance, and cooling down and stretching after the ride. It also recommends drinking fluids and consuming carbohydrates after the ride to rehydrate and replenish glycogen stores.

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    nichols

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    The document provides instructions for a 40 mile bike ride from I. Martin Imports in West Hollywood to Mulholland Drive and Sepulveda Boulevard including directions, riding tips, and post-ride recommendations. Key tips include drinking water every 10-15 minutes, eating carbohydrates before and during the ride, maintaining an optimal cadence of 80-100 revolutions per minute, doing occasional sprints to improve speed and endurance, and cooling down and stretching after the ride. It also recommends drinking fluids and consuming carbohydrates after the ride to rehydrate and replenish glycogen stores.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    20 views1 page

    I Martin Nichols Mulholland Sepulve22da 40miles

    Uploaded by

    lp456
    The document provides instructions for a 40 mile bike ride from I. Martin Imports in West Hollywood to Mulholland Drive and Sepulveda Boulevard including directions, riding tips, and post-ride recommendations. Key tips include drinking water every 10-15 minutes, eating carbohydrates before and during the ride, maintaining an optimal cadence of 80-100 revolutions per minute, doing occasional sprints to improve speed and endurance, and cooling down and stretching after the ride. It also recommends drinking fluids and consuming carbohydrates after the ride to rehydrate and replenish glycogen stores.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    I. Martin Nichols Cyn Mulholland Dr. & Sepulveda Level 3 - Approx.

    40 miles
    I. Martin Imports 8330 Beverly Blvd, West Hollywood Beverly Blvd Fairfax Fountain Genesee Cross Sunset (Push crosswalk button) Cross Hollywood Blvd (Crosswalk button) Genesse becomes Nichols Canyon Use Caution may be dirt/mud on road Woodrow Wilson (short steep hill) Mulholland Follow Mulholland westward. Do not go down Coldwater Skirball Center (before crossing 405 Fwy) Sepulveda (Be careful on descent) Constitution Bonsall Eisenhower Bringham turns into Montana San Vicente U Turn @ Ocean Return via San Vicente Pit Stop @ JAMBA JUICE San Vicente & Montana Montana Bringham Eisenhower Bonsall Dowlen Sawtelle Ohio Thayer Rochester Comstock Wilshire (ride on the sidewalk!) Whittier Elevado Doheny Melrose Clinton Flores (be careful crossing Beverly) Finish @ I. Martin
    Riding Tips: Warm Up: Loosens muscles and helps prevent injuries. Stretch legs thoroughly as well as your back, neck and arms. Cycle easily for 5-10 minutes, get into a rhythm and then slowly increase speed Drink: Drink every 1015 minutes even if you dont feel thirsty. Your body needs the water to help replace the fluids you lose while exerting yourself. If you wait until youre thirsty its too late youre already dehydrated. Sports drinks like Gatorade can help replace electrolytes, which flush muscles of lactic acid and help prevent cramps Eat Right: You need energy to bike all day. Carb up the night before and eat during the ride. Your body will burn approx. 400 calories/hr riding at a reasonable speed. Spin: Spinning refers to your cadence: the number of revolutions (pedal strokes) done per minute. Optimal spinning is 80-100 revs/min. It is the most efficient use of energy for long rides. Sprints/Intervals: A brief burst of speed increases your overall heart strength and aerobic recovery. It also helps build your average speed. Try sprinting for 15-30 seconds and then spin. Sprint, spin. Do this a few times through an hour+ ride and it will help you improve your riding. Cool Down and Stretch: Important as warming up. Stopping cold can cause muscles to stiffen and cramp. Next day soreness can be decreased when you cool down. Cycle easily for the final 5 minutes and do the same stretches you did to warm up

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    Post-Ride:
    Drink after the ride: Keep on drinking after the ride. No matter how much fluid you ingest while riding, youll probably still finish the ride depleted. Theres a simple way to be sure youve rehydrated after a ride simply weigh yourself before and after, and compare the figures. If youve lost weight, its water youve sweated out, not fat. (Darn!) Youll need to drink 20 ounces of fluid for each pound of bodyweight youve lost while pedaling. Keep drinking until your weight has returned to normal, and your urine is plentiful and pale yellow in color. If you dont drink enough youll notice that you feel tired the rest of the day. Glycogen Window One last step - but it might be the most important. Studies show that your muscles replace their fuel (glycogen) much faster and more efficiently if you eat plentiful carbohydrates immediately after your ride. Your goal is to eat 60 grams of carbohydrate (if you're an average-sized woman) or 80 to 100 grams if youre an average male. Your muscles will refuel best if you down this chow in the 15 minutes after the ride. Research also indicates that if you mix four parts carbohydrate with one part protein, your glycogen stores will top off more quickly. Thats as simple as having cereal, a banana, and some skim milk for protein after your ride.

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    Have riding questions? Looking for training rides & route slips? Check out the CARE Exchange

    www.caree.org

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