Bike MS Ride Guide
Saturday, August 9, 2008
Thank you to our sponsors:
Bike MS Ride Guide
Manchester Bike Ride
Saturday, August 9, 2008
As you arrive in Manchester, the Queen City of New Hampshire, we welcome you to a celebration of the movement
to create a world free of MS. As a Bike MS cyclist, you joined that movement, and the celebration is in your honor!
Your participation and fundraising accomplishments are crucial factors on the road to a cure. Your support benefits
14,000 people in Massachusetts and New Hampshire for whom hope has a whole new meaning, because of you.
You are someone who wants to do something about MS now, and you are truly making a difference.
Highlights of Manchester Bike Ride 2007:
TOP 5 TeAMS: TOP 5 IndIvIduALS:
Kat’s Wolfpack $5,024 Michael Cann $4,250
Polar Type Bears $1,680 Caren Harris $1,510
Waterford $1,300 Henry Karwacki $1,415
Team 1.6180339887 $1,150 Robert Shapiro $1,200
Roger’s Super Heroes $1,060 Theodore Colarusso $1,150
2008 GOAL: $200,000
Insulated Bike Seat VIP Luggage VIP $2,500 Club Bike Shop Gift
DOLLARS RAISED T-Shirt
Water Bottle Bag Tag Jersey Cycling Vest Card
$20,000+ t t t t $200
$15,000 - 19,999 t t t t $160
$10,000 - 14,999 t t t t $135
$7,500 - 9,999 t t t t $110
$5,000 - 7,499 t t t t $85
$3,500 - 4,999 t t t t $60
$2,500 - 3,499 t t t t $30
$1,500 - 2,499 t t t t
$900 - 1,499 t t
$550 - 899 t t
$250 - 549 t 1
Friday night early Packet Pick-up
Friday, August 8, 6p.m.-8p.m.
50 Phillipe Cote Street, Manchester
Jillian’s will once again be hosting the Friday night Early Packet Pick-up for the Manchester Bike Ride. You can take
advantage of this great opportunity to meet other cyclists, pick up your ride materials, eat, drink and celebrate!
Pre-ride prep – bike tune/check
We recommend that you have your bike tuned at one of the Bike MS supporting bike shops (see page 5) before
the ride. All cyclists should carry an extra tube, a pump, and patch kit. You may not know how to repair a
puncture, but another cyclist may be able to help you.
2008 Bike MS Jerseys for Sale
In the past we offered cycling jerseys only to riders meeting
the VIP fundraising levels. New this year is a jersey that any
Bike MS rider can purchase. This is a top quality jersey from
Verge Sport, offered at a price below typical retail pricing.
Already a VIP cyclist? Why not buy the Bike MS jersey for
training and group rides?
To Order: www.bikemam.nationalmssociety.org and click
on event details.
Volunteers make it happen!
Do you know anyone who can lend a helping hand? If so, please contact Brenda Barbour, Director of Volunteer
Development, at 781-890-4990, ext. 135, or e-mail email@example.com. Volunteer assignments
range from preparing ride materials to loading trucks or managing a rest-stop.
We ride rain or shine, and there is no rain date. In the event of severe weather, the Ride Manager may suspend or
cancel the ride. Should the weather take a turn for the worse during the ride, SAG vehicles will transport you to
designated shelter areas along the route. If the weather looks questionable, call 781-693-5188 no earlier than
24 hours before the ride for a recorded message on the event status.
Team pictures are taken Saturday morning
by the river. Team pictures are great to
use in thank you letters and next year’s
donation requests. Get your team together
and strike a pose!
Training least 20 minutes, find a hill you can climb in 10-20
minutes without totally exhausting yourself. After
Bike MS rides can be challenging, but a little training
and preparation make the ride easier and more riding up the hill, recover on the way down, and
enjoyable. Here are some simple steps to bicycling then go up again. As your fitness improves, add
success: fitness training and sports nutrition. more repeats. The power and stamina developed
with hill work helps you to tackle the larger hills
Fitness Training on the route.
Bike MS rides are fun and achievable for nearly every
skill level. As a starting point, less experienced riders Sports nutrition
should consider the steps listed below to help prepare. Eating and drinking right is just as key an element of
training for and riding in Bike MS rides as is the number
Check with your bike shop of miles a rider spends on a bike. The best way to take
The best source for bicycling information is your local charge of your body is to use common sense. However,
bike shop. Make sure your bike is properly fitted! always consult your physician before starting any
Official bike shop partners are a good source for any training program.
cycling question. (See page 5.)
It is important to be well hydrated before, during,
Participate in team or bike shop training rides and after a ride. If you do not drink enough fluids,
You’ll have a much safer and more enjoyable experience dehydration will result, causing nausea, muscle cramps,
after you’ve spent time in the saddle during organized chills, and lack of motivation. Dehydration could lead to
rides, learning the ins and outs of group cycling. heat stroke, a serious medical condition.
Contact one of our bike shops for more information on
local rides or visit the training section at To prevent dehydration, we recommend you use the
www.MSnewengland.org for a listing of training rides. following general guidelines: on all rides, you should
drink 4 to 8 ounces of water or carbohydrate drinks
Keep track of your mileage every 15 to 30 minutes. Drink more if it’s hot or humid,
A key part of training is assessing how you’ve improved. or if you’re really riding hard. On rides over two hours
Adding a bicycle computer to your bike is a good step. in duration, carbohydrate replacement drinks empty
Basic bicycle computers can monitor your distance, ride more slowly from the stomach, so the total amount you
time, and speed. drink should be increased to 5 to 10 ounces every 15
Start with short rides to 30 minutes. These energy drinks help increase your
Keep your first few rides of the year short and performance, reduce cramps, and lessen the possibility
easy. 30-60 minutes of riding get you used to of heat stroke. In addition, energy bars help you avoid
sitting on the saddle without over-tiring. Don’t the famous “BONK” that many cyclists experience on
worry about speed or distance on these rides. The longer rides. You should eat on long rides. Good food
purpose is to become comfortable on the bike and choices include energy bars and fruit.
to gain basic cardiovascular fitness.
Add in occasional longer rides
After becoming comfortable with riding for an
hour or so, attempt an endurance day of two or • Obey all traffic signs and signals. This includes
more hours once a week. Try to maintain the same traffic lights and stop signs. If in doubt, check
pace established during the shorter rides, but www.massbike.org/bikelaw
slow down if it is necessary to ride a longer time. • Communicate with your fellow riders using proper
Taking rest stops every hour can help rejuvenate cycling terms, such as “On your left,” “Car back,”
you on longer rides. Be sure to eat and drink etc. (See page 4.)
enough to avoid depleting your energy reserves
• Ride single file, please! Stay to the right, except to
(known as bonking). The purpose at this stage is
pass. Pass on the left side only. Do not pass on the
to gain confidence in your ability to do long rides
and to improve your cardiovascular fitness.
• Do not cross center line in roadway, regardless of
For more advanced training, add hill passing zone.
After mastering the basics, challenge yourself with • Use proper signals when turning. Make left turns
more advanced training. After warming up for at from the center of the road or left turn lane.
• Cross railroad tracks perpendicular to the tracks. a light, a slower pack of bikes, or a car up ahead. In
• Ride in control of your bike at all times. You should any event, prepare to slow down. Tap your brakes
be able to stop within a reasonable distance. and repeat the yell “Slowing.” This is to indicate
to others that you’ve heard them and you are also
• Ride defensively and predictably, with slowing. This will also alert those behind you that
consideration for your fellow riders. If you must you are slowing down.
stop, move off the road to the right.
• Stopping - When someone yells out “Stopping,”
• Don’t use aero bars when in a group. this means that there is something that is causing
• Point out and call out any road hazards ahead. the pack to stop. This can be anything from a light, a
These include potholes, drain grates, stray animals, slower pack of bikes, a stop sign, or a car up ahead.
opening car doors, bigger sticks or stones, parked In any event, prepare to stop. Tap your brakes and
cars, etc. repeat the yell “Stopping.” It’s VERY IMPORTANT
not to slam on your brakes, especially if there are
• Do not overlap wheels of cyclist ahead of you. A others behind you!!
slight direction change or gust of wind could easily
cause you to touch wheels and fall. • Hold your line - When someone yells, “Hold your
line,” this means that you need to stay in a straight
• Pedal down hill when you are at the front of the line as best you can. In most cases, the person
bunch. Cyclists dislike having to ride under brakes. yelling this out to you is attempting to pass. If you
• When climbing hills, avoid following a wheel too swing out or if you don’t keep your bike steady, you
closely. Many riders often lose their momentum could cause the other rider trouble.
when rising out of the saddle on a hill which can • On your Left - When someone yells, “On your
cause a sudden deceleration. This can catch a rider Left,” this means that they are passing you on your
who is following too closely, resulting in a fall from left. No need to take this personally. Let them pass
a wheel touch. as they have the right of way. You should never hear
• Follow the instructions of MS Ride Leaders. Ride “On your Right.” That is, a cyclist should never pass
Leaders are registered riders who assist with safety on the right. However, there are many cyclists with
and communication along the route. They are varying experience. Be on the look out for those
distinguished by their unique bike jerseys. who will pass on your right. If someone does this,
kindly remind him or her that they should pass on
• Also check League of American Bicyclists website: the left. Also, it is common courtesy to say “Thank
bikeleague.org You” to the person yelling “on your left.” This
indicates that you’ve heard them.
Support vehicles (SAG)
• Car up - When someone yells, “Car Up,” this
To signal Support And Gear vehicles, follow means that there is a car up front. It is intended to
these three steps: be a verbal caution indicating that a stop may be
1. Off Road. Move off the path. necessary. If you hear this, repeat the call so that
2. Off Bike. Stand or sit nearby. others know that you are aware of the vehicle up
3. Signal to SAG or staff vehicle. front. It is also common courtesy to repeat this so
that others behind you know about the car.
• Use thumbs down for help needed.
• If resting, give thumbs up sign. • Car Back - When someone yells, “Car Back,” this
means that there is a car behind you. It is intended
Bike MS Tips - vocal Warnings to be a verbal caution indicating that a car may be
passing from behind. It is also common courtesy
• Slowing - When someone yells out “Slowing,” to repeat this so that others in front of you know
this means that there is something that is causing about the car.
the pack to slow down. This can be anything from
What to bring for the ride:
• Helmet – REQUIRED • Sunglasses, lip balm, and sunscreen
• Tuned-up bicycle, with pump • Identification (driver’s license)
• Seat bag with tire patch kit & spare tube • Emergency cash and credit card
• Two water bottles and/or hydration pack • Cellular telephone
• Rider numbers and wristband – REQUIRED • Medications
• Padded bike shorts, jersey, gloves & shoes • NO HEADPHONES, IPODS or RADIOS!!
• Jacket, rain gear, arm warmers, leg warmers or Electronics are not permitted while riding.
tights as needed for weather
Hilton Garden Inn Radisson Hotel Manchester
101 South Street, Manchester 700 Elm Street, Manchester
Partnering with Bike Shops is crucial to the success of Bike MS rides. The following are Bike Shops who support
the Manchester Bike Ride:
Landry’s Bicycles landrys.com Boston, Natick, Norwood, Westborough
Back Bay Bicycles backbaybicycles.com Boston
Goodale’s goodalesbikeshop.com Concord, Hooksett, Nashua
Ski Market skimarket.com Manchester, Nashua
Papa Wheelies backbaybicycles.com Portsmouth
Nault’s Cyclery naultsbikeshop.com Manchester
EMS ems.com New Hampshire and Massachusetts
Bike MS Champion
Bike MS Champions connects Bike MS cyclists to Champions creates that extra motivation to reach the
people living with MS. Many cyclists who ride in finish line.
one of the MS Bike Rides, don’t personally know Many MS Champions like to write inspirational
anyone who has MS. Creating relationships between messages or words of thanks to their cyclists. Others
cyclists and people with MS helps motivate, inspire, prefer to share their personal experiences living with
raise awareness, and communicate the importance of multiple sclerosis in a note to their rider, through
finding a cure. email messages, over the telephone or in person.
Cyclists who choose to participate are connected with To become a Bike MS Champion, please contact Heidi
their Champion through a bright blue bandana, signed Roy, Associate Development Manager, 603-623-3502
by the Champion. Cyclists keep this bandana with or firstname.lastname@example.org.
them throughout the ride. For many cyclists, MS
Start/Finish - Arms Park, Corner of Commercial Street and Arms Street,
Registration 7:30 a.m.
Start 9:00 a.m.
Route Closes 3:00 p.m.
Directions to the start/finish
From the south: Take either Route 93 north or Route 3 north into New Hampshire to Route 293 North. Take Exit
5, Granite Street. Take a right off the exit. At the first traffic light, take a left onto Commercial Street. Arms Park is
1/2 mile down on your left. Follow the MS route makers once you turn onto Commercial Street.
From the north: Take Route 93 South to Route 293 South. Take Exit 5, Granite Street. Take a left off the exit and
go over the bridge. At the first traffic light after the bridge, turn left onto Commercial Street. Arms Park will be
1/2 mile on the left. Follow the MS route markers.
Parking at the start/finish
Parking is available at Arms Park
Registration and donation drop
When you arrive at the start, go to check-in for registration.
All participants under the age of 18 must have a signed and notarized waiver, and must be accompanied by a
parent or guardian unless they have a signed and notarized Authorization of Responsibility waiver. Both forms can
be found in the Document Downloads section of the website.
After crossing the finish line, you must check-out at registration.
The National MS Society provides nutritional snacks, water, and Gatorade along the route at each rest stop. Upon
finishing, there is a BBQ provided by Famous Dave’s BBQ waiting for you.
Massage is available at the finish.
Chapter Address Ride Manager
1361 Elm Street, Suite 106 Heidi Roy
Manchester, NH 03101 603-623-3502
Main Phone: 800-493-9255 director of development
Websites: bikemam.nationalmssociety.org 781-693-5143
Bike MS email: email@example.com director of volunteers