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Bike North
Lane Cove Park - Rider Development Program - Endurance
Tuckwell Park carpark, Fontenroy St, Macquarie Park, , AUSTRALIA
| RIDE NAME | DISCIPLINE | START TIME | DISTANCE | ROUTE | FIELD SIZE | PRICE |
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Description
Lane Cove National Park is a graceful area of bushland with mostly good road surface and little traffic. We will be bathed in birdsong and sunshine (fingers crossed on that last one!).
We ride a few times between the top entrance and a safe turn-around area and also up the hill to Plassey Rd. The HIIT ‘intervals’ will be on uphill sections, with ‘recovery’ time at the top and while coasting downhill sections. We will use the marked route flexibly, each week varying the number of times we repeat segments and how we pace ourselves during the ‘intervals’.
Mostly, the gradients stay well below 5% and the road surface is good except for some potholes and crumbly surfaces on the hilly side roads. During inclement weather, the road can be wet from runoff. In summer it can be very hot and extra water should be carried. Possible hazards include twigs and leaves, potholes and rough surfaces on hills, cars, walkers and other cyclists.
Coffee is usually at Eden Nursery. Toilets are at Eden and at the bottom entrance to the Park.
We will try to cater for all level of fitness and strength. No riders will be left behind. All participants are responsible for riding within their limits. Because of the extra exertion involved in HIIT, participants must at all times monitor their physical condition and stop riding if they are outside normal limits or in distress. We recommend using a heart monitor.
Notes: To maximise your training benefits, we hope you can join us every week in June. We are running the ride every Monday in June except after the long weekend, when it will be Tuesday. Hopefully, you will simply feel the improvements after a couple of weeks. As well, there are a few ways to measure your improvements. Over subsequent weeks you could compare your times for various sections of the ride, track your performance on the Strava segments, or you could use a powermeter if you have one. Everyone may measure their fitness differently and improve at different rates. We will use the marked route flexibly, each week varying the number of times we repeat segments and how we pace ourselves during the intervals.
This is a Bike North MEMBERS ONLY ride. Click HERE to join Bike North
Pre-registration is required through the Bike North website link
| Ride Leader | Trevor Nash |
| Distance (km) | 26 |
| Pace | moderate approx. 19-22 kms/hr |
| Metres Climbed |  344.726 |
| RDI | 8.962876 |
| Grade | Medium |
| REE | Calculate your REE |
| Explanations of Bike North grades, pace, RDI, REE | |
| Suitability | This program caters for all level of fitness and strength. No riders will be left behind. We will try to adjust the Program to anyone who registers. All participants will be responsible for riding within their limits. Because of the extra exertion in |
| Features | A structured ride using High Intensity Interval Training (HIIT) for a 2 hour session. Lane Cove National Park is a graceful area of bushland with mostly good road surface and little traffic. We will be bathed in birdsong and sunshine (fingers crossed on |
| Coffee stop | Eden Nursery |
| Expected duration | 2.5 hour(s) (estimate only - ride may be longer due to on the day factors) |
| For more information including ride map and profile, and any pre-registration options please check the Calendar Entry on the Bike North Website | |
Disclaimer
As a participant in this dangerous recreational activity, you may be exposing yourself to a significant risk of harm. Bike North, the ride organisers and leaders wish to warn you of the risks and hazards that are an inherent part of cycling, and to take care to prevent putting yourself, your fellow participants and/or others into danger. By signing onto this ride, you accept the warning as to risk, and you agree to ride in a safe and responsible manner and to obey all Australian Road Rules.