GEARING UP! 16th Anniversary Red Deer/Central Alberta June 12 & 13, 2010 INSIDE THIS ISSUE Day of Event 2 On June 12 and 13, 2010, cyclists will take up the challenge and ride to help end MS Gearing Up 3 — in the best little bike tour in Central Alberta! Prizes 4 Team MS 5 Our purpose and goal for the 2010 RONA MS Bike Tour is to raise $150,000 for much needed Multiple Sclerosis research and Pledges 5 for family care services for MS clients living in Central Alberta. Training Tips 6 Thank you for working so hard to prepare to cycle in the Tour and Safety Tips 7 for raising so much money in the fight to end MS. Special Notes 8 Being prepared for an enjoyable ride reinforces your commitment Participant Story 9 and gives you a healthy lifestyle at the same time. The training, Sponsors 10 commitment and effort you invest in this 2-day ride will make a difference! Our Mission: To be a Thank you for your support in our fight to end MS! See you June leader in finding a cure for 12th. Multiple Sclerosis and enabling people affected by MS to enhance their Ellen Geddes quality of life. Events Co-ordinator VOLUNTEER POWER Central Alberta Chapter The MS Society volunteers are 105, 4807– 50 Ave the best! This year over 60 vol- Rain or shine, the RONA MS Red Deer, Alberta T4N 4A5 unteers will be working behind Bike Tour takes place. Dress in Office Hours: the scenes to make this Tour layers and come prepared for Mon—Fri 8:00 am to 4:30 pm possible. When you see a volunteer on the route, thank all weather conditions. Phone: (403) 346-0290 Fax: (403) 341-3955 them for their hard work and for Website: www.mssociety.ca their dedication. Page 2 Day of Event Activities SATURDAY — June 12 7:30 a.m. to 9:00 a.m. Check in at the Red Deer College. Parking is available at the back of the College, Parking Lot K. Leave luggage and bicycles in vehicle. Money can be turned in upon check in. Hand in your money, obtain ID bracelet and numbered pinnies, then enjoy a light breakfast. Please wear your ID bracelet all weekend! 9:00 a.m. Cyclists leave in groups of 10 in 5 minute intervals from parking lot K 12:00 noon to 5:00 p.m. If you’re staying at the College residence, check-in back at the College and pick up luggage Bike Storage is in Rooms 805A and 811. Locked at 6 p.m. Volunteer Massage Therapists (3) available on “first come, first served” basis, 1:00 - 5:00pm 5:00 Doors Open at Far Side Bar & Grill, Red Deer College Entertainment 6:00 p.m. to 9:00 p.m. DINNER — Far Side Bar & Grill, Red Deer College Cash Bar available Guest Speaker, Thank-You’s Tickets for Prizes Each non-cycling guest will require a $25.00 ticket for the dinner. Please call Ellen (403)346-0290 before June 10th to arrange for extra dinner tickets SUNDAY — June 13 8:00 a.m. Breakfast. Don’t sleep in! Bike Storage Rooms unlocked. CLEAN ROOM! Return room key! $50 charge for keys not returned. 9:00 a.m. PLEASE NOTE NEW TIME Tour continues from Parking Lot K! If cyclists start prior to 9:00 a.m., there will be NO support of any kind. 1:00 to 4:00 p.m. Wind-Up BBQ at Cafeteria, Red Deer College Volunteer Massage Therapists (3) will be available on “first come, first served” basis You did it! GREAT JOB! Please be considerate of others in dorms – keep the noise down! No smoking is allowed at the College Page 3 Gearing UP! RIDING GEAR Cell Phones and Headphones and Radios Helmet (MANDATORY) For the safety of everyone on the Tour, Cyclist numbers & wristband (MANDATORY) participants cannot use cell phones, Water Bottles / Hydration Pack headphones, earbuds, iPods, or radios or any Cycling Gloves and Shoes other device WHILE RIDING. These can Insect repellent prevent cyclists from hearing approaching Sunglasses, lip balm and sunscreen traffic and warnings from other rides. Pain Reliever Tensor Bandage Tire patch kit, spare tubes and tire pump First Aid and Tool Kit HYDRATION Tissue Knowing how to optimize your fluid intake is critical to success- fully completing the RONA MS Bike Tour. Try to drink one bottle PERSONAL GEAR per hour and supplement with sports drinks at least (IF STAYING IN DORM) every third or fourth hour. Seek assistance if you • Pillow & sleeping bag are not feeling well. • Bath Towels • Toiletries (soap & shampoo) • Camera • Medications you require • Travel Alarm Clock CLOTHING GEAR Dress in layers and breathable clothing Padded bike shorts and jersey or T-Shirt OTHER GEAR Sweater or long sleeve shirts Money for: Jacket/Windbreaker/Rain Gear •Drinks at Far Side Bar & Grill during dinner Change of clothes (casual) for dinner Saturday •Draw prize tickets: 3 for $5 OR 15 for $10 Shoes other than cycling •Identification (driver’s license) Extra Socks Checkpoints First Checkpoint opens at 9:00 a.m. and Last Checkpoint closes at 4:30 p.m. Lunch: 10:30 a.m. - 2:00 p.m. Don’t Spend more than 10 minutes at a checkpoint. Your body cools down too much! Besides you may miss supper! Page 4 2010 Prizes JOIN THE “MS MISSION FIRST” CLUB! MISSION FIRST _____ Donate Your Prize Back to the MS Society and receive a tax receipt equal to the value of your prize. (Tax receipts are issued for the cost of the earned prize.) By donating your prize, the MS Society can contribute more funds toward Multiple Sclerosis research and services. OR Pledge Level Prize Bonus Prize $250 Official Bike Tour T-Shirt $500 $50 Gift Card $1,000 $100 Gift Card plus MS Bike Jersey* OR $1,000 level catalogue item** $2,000 $200 Gift Card plus MS Bike Shorts* OR $2,000 level catalogue item** $3,000 $300 Gift Card plus $3,000 level catalogue item** $5,000 $500 Gift Card plus $5,000 level catalogue item** $10,000 $1000 Gift Card plus $5,000 level catalogue item** $15,000 $1500 Gift Card OR Trip to the ‘Jack and Back Tour’, Tennessee Select Gift Card Choices: RONA, Chapters * MS Bike Jersey and Shorts ARE cumulative. ** Other bonus prizes and gift cards are NOT cumulative. To be eligible for prizes all pledge money and prize forms are due June 30, 2010. We accept pledges after this date but they do NOT count towards prize levels. Incentive prizes must be selected from the MS Prize Catalogue no later than June 30, 2010. If you do not place your order with the MS Society by this date, you will automatically receive a tax receipt for the value of the incentive prize. Please note that all orders are final. No exchanges or changes will be made. All prizes not picked up by August 31, 2010, will be forfeited. Event may substitute prizes of equal or greater value. Some restrictions may apply. Remember to fill out your prize form! PLEDGE MONEY Each cyclist must turn in a minimum of $250 in pledge money before cycling the Tour Have you someone that you want to ride Navigating the Online Fundraising System with in this year’s Bike Tour? Find 3 oth- ers and you can register as a team! Our online fundraising system can be a big help in getting you to your fundraising goal. In fact, in 2007 cyclists who fundraised online on aver- age raised 62% more than those who fundraised offline. Here are some Why Team MS? tips to using the system: Team MS is fun! Your group can de- velop camaraderie to work toward a How to access it: common goal. Go to our website at www.msbiketours.com. Our powerful online It can build teamwork, unity and pride system makes fundraising easy. Email your friends, family and co- workers to pledge you online. with your staff Click on the red box that says “register • login • pledge” Can boost your company’s visibility and profile in the community Cyclist Login A great social opportunity that promotes Track and keep a record of your fundraising progress health and fitness Change and update your personal info Build and track your team How to form a team? Create your own personal fundraising page with a personal message and photo Register as an individual cyclist Pick a team captain Pledge a Cyclist Online — Get an Instant Receipt! Sign up as a team Direct your donors to our website at www.msbiketours.com Ensure you have a minimum of 4 cy- Tell them to click on the red “register • login • pledge” link clists From there, they just need to follow the instructions! For more information on how to fundraise online please Our Team MS staff makes being on a team contact firstname.lastname@example.org EASY. Provide ongoing support to team cap- Other ways to turn in pledge money tains 1. Mail to our office with your white pledge sheets: Establish goals, plans and activities 105, 4807—50 Avenue, Red Deer AB T4N 4A5 Help register teams DO NOT MAIL CASH! 2. Stop by our office before the first day of the event and avoid the line Assist with recruitment and fundraising up on Day 1. If you qualify, you can also pick up your T-shirt and efforts bonus items (i.e. Jersey) at this time. Give VIP treatment including gifts, 3. Turn in monies Saturday morning of Bike Tour at Red Deer College. team photos and prizes Process Keep your cash together. Keep your cheques together. Match the Contact Ellen Geddes at 403-346-0290 or totals to the pledge sheets submitted. email her at email@example.com Keep white pledge sheets together for more information about Team MS Roll coin Do not staple anything Highest Fundraising Complete your pledge form fully and legibly, or no tax receipt will be Team (up to 10 people) issued for the sponsor Make a copy of your pledge sheet before turning it in will win a team dinner compliments of the We keep a running total of all your pledges – so please turn them in as Capri Centre often as you like! Cheques …Please make cheques payable to MS Bike Tour …Endorse cheques made out in your name Page 6 Training Tips TRAINING TIPS Stand or sit? Try training 8 to 10 hours per week. Personal preference! It's best to alternate for at least a few strokes during the climb to change body position. Try One Month Before—34 KM twice, one week apart standing on the short hills, especially when trying to keep Two Weeks Before 50 KM up with the fast group. Sometimes, sitting on the longer One Week Before 67 KM hills conserves energy. A lot of the great climbers in the pro ranks can stand for miles at a time, and you are more DIET than welcome to try. You can have more power in the pedal by standing. Begin weaning yourself off heavy foods that tend to Use this during the difficult parts of the climb to keep up constipate one week before the ride. your momentum. Try your favorite hill using different Do not eat large meals at any one sitting. Complex amounts of standing and decide what works best for you. carbohydrates such as pasta, potatoes, whole grain The placement of your hands is also important. You bread, muffins and plenty of fruit and vegetables are need to keep your hands off the drops. Doing this can recommended. actually compress your diaphragm, which in turn makes it harder to breathe. Placing your hands on the top of the DRESS handlebar or on the brake hoods will keep you breathing. Dress in layers with clothing made of breathable ma- A big part of riding hills is simply attitude. Don't let the terial. As weather changes during the day, it is easy hills get you down! If you think you're ready to give up, to add or remove layers. don't just look at what's ahead. Look behind you and see The Tour runs regardless of the weather conditions just how far you've come, you might impress yourself so be prepared for rain, wind, cool conditions. enough to finish the climb with a smile on your face! Experts in bike training say that in order to start train- ing, YOU MUST first, GET OFF THE COUCH! Your 4 Reasons to Ride a Bike butt will thank you! 1. Burning calories while enjoying great scenery. If you're on a fast two-hour ride in the hills, you might Climbing Techniques burn 1,200 calories, maybe more. The most important thing to remember about climbing is 2. Cycling isn't as hard on the knees like other types of that you need to conserve your energy. You can do this: exercise Use a gear that you can pedal at about 80 rpm 3. Have you ever seen anybody jogging with a smile on Shift up one cog (that is, go to the next smaller their face? You can smile while riding, though you cog) as you near the top. This keeps the legs spin- might catch a few bugs. ning nicely until you're close enough to the top that 4. The sense of freedom and power was just as exhila- you're ready to give it everything you've got. rating as ever. Watching the trees roll by... riding up and down hills... all from the power in my own two legs. Safety Mechanics Your bike must be in road worthy condition the day of the tour. The mechanics are there for emergency repairs ONLY. They are not available at registration to fix your bike, ONLY along the route. Bike Werx mechanics will be happy to check your bike PRIOR to the tour. If you need repairs done before riding on Saturday, have your bike fixed on Friday or sooner, not Saturday morning. Mechanical Inspections are mandatory for 2010 Red Deer MS Bike Tour. Use the Bike Maintenance Form enclosed with this Newsletter. Page 7 Cycling Safety Tips Help us have a safe event by keeping safety on your minds at all times Ride Single File!! — Can and will be enforced under the Highway Traffic Act The roads and highways are not closed because of the tour, be aware of traffic, pedestrians and even wildlife Give cars (and transit buses in Red Deer’s city limits ) the right of way At the start, cyclists are close together, so give plenty of room Be especially careful when fatigued, CONCENTRATE Never leave the scene of an accident Respect fellow cyclists and their levels of cycling experience. Most participants are recreational cyclists. This is NOT a competitive race; it is a fundraising event to help Canadians living with Multiple Sclerosis Do not block checkpoint entrances. Move fully into the checkpoint area & safely out of the path of oncoming cyclists Common Mistakes TO AVOID Following too closely behind other cyclists or cars Drafting behind motor vehicles Not moving safely off the pavement when stopping to rest Not keeping clear of road-edge hazards such as trash, low branches and parked vehicles Not watching out for drains, sand and gravel CYCLIST SAFETY PLEDGE While riding in the Tour I understand I will… Wear my helmet at all times Ride single file NOTE: 2010 Tour—Zero Tolerance for cyclists who defy this rule Use common sense and courtesy towards motorists and cyclists Stay at the scene of an accident, in accordance with the Highway Traffic Act Yield to passing riders and do not be a road hog Call out my intentions to riders behind me: “slowing, stopping, turning,” and call out road hazards: “gravel, hole, tracks” Use traffic hand signals and obey ALL traffic signs Call out to riders that I am about to pass “on your left” Shoulder check Not ride in a pace line or draft behind riders I don’t know Not wear headphones Ride defensively and be aware of other riders, vehicles and pedestrians Provide immediate supervision to my cycling children ages 17 and under RIDE SINGLE FILE—other than to pass! Page 8 Special Notes Parking and Dorm Rooms Cyclists who have registered for dorms will be staying in the Residence Tower on campus at Red Deer College. Please find Red Deer College Campus Site-Map on our website. Go to K Lot on the south side of the campus for parking, registration, and dorms. Food and Beverages Breakfast is available each morning at Red Deer College. Food and beverages are provided along the route. At every checkpoint, water, sports drinks and light snacks will be available. Lunch is served both days. Join us Saturday evening for a Mexican Fiesta dinner at the Far Side Bar & Grill, Red Deer College. A finish line bison burger BBQ will be served at the Red Deer College Cafeteria, right beside where you registered the first morning. Medical Support Trained, professional medical personnel are available throughout the route to help all partici- pants. If you need help, do not hesitate to ask. Medical Alert If you have a serious medical condition or allergy, please wear your own medical bracelet. Also please carry identification with you. We want to keep everyone safe, but we need your help! Bike Marshals Ride marshals provide extra safety and security. This special team of cyclists offers assistance along the route and monitors cycling safety. They will be on-hand to help novice cyclists. Please listen to them! Truck Marshals Vehicles will be travelling the route both days and can pick up cyclists who are unable to finish the Tour. They can take cyclists to the next checkpoint or back to the finish line either day. Bike Mechanics Bike Mechanics will be on hand for minor repairs that occur during the Tour. Please make sure your bike is tuned up PRIOR to Day 1 Donate Prizes Please feel free to donate your prizes back and receive a charitable tax receipt for the value of the prize. Matching Gifts Many companies have a matching gift program. Please ask your employer if they will match your fundraising efforts. Our RONA MS Bike Tour Website is regularly updated with the most recent Tour news. Go to www.msbiketours.com Download route maps, pledge forms and discover the power of online fundraising! We grew up next door to each other in Cornwall ON. Rick has not been well in this past year. I get a lot of satisfaction helping people. I feel good, even though for the 5 days it takes to put on the Bike Tour weekend alone I put in 45 hours. Then there’s 24 hours for the MS Walk weekend. Yes, it’s stressful but it’s the good kind. I enjoy seeing the smiles of the participants. I still register and raise pledges for the Bike Tour, even though I don’t cycle anymore. If my fundraising can generate more money for the Society I will direct the money there. Other fundraising projects for MS last year: ..I took all the cash money received and transferred it to a Why I Got Involved Ben Galipeau team member that had a dollar matching program with his I got involved with the MS Society in 1999, the employer. I’ve done that again this year. last year of the 1-day Bike Tour event in Lacombe. I got ..Another Event Committee member and cyclist, Dan involved because I needed to lose weight and being a Sims, and I held a third party event at Mohave Grill. past dedicated cyclist I decided it would be a good way ..I grew my hair for one year June ‘08 to June ’09. It was to get back into shape. I did not enjoy myself at that down to my shoulders. I had it shaved off the night of the Bike Tour. So instead of filling out the comment form Bike Tour Dinner. That alone raised $541.00 at the finish line I wrote the Chapter a letter giving them ..Dan has also held a Flamin’ Pumpkin night, a Beach good and negative feedback, including suggestions for party, and got involved in a Bull Riding event – all of future tours. One of those suggestions was a 2-day them raised lots of cash. Tour. As it turns out, the organizing committee had In the 12 years that I’ve been involved, I’ve raised already decided on a 2-day Tour prior to my suggestion. $52,968.09. Some of it has been through Bike Tour The following year the Tour was a 2-day event -- pledge sheets, some through third party fundraisers, some Sylvan Lake to Lacombe, with an overnight stay in La- by approaching companies for cash, and let’s not forget combe, then back to Sylvan Lake. I enjoyed myself a lot the more than $20,000 in pop can funds! more that year and again I sent the Chapter a feedback The bottom line is that I believe that I make a dif- letter. They asked me if I wanted to join the organizing ference. I get satisfaction from volunteering. And the committee…go figure! After giving it some thought, I Central Alberta Chapter has the lowest overhead costs decided that if I wanted changes I need to get involved. than any charitable organization that I know, thanks to the So I joined the committee as a cycling member. Due to incredible volunteer base. Oh! And I get free T-Shirts! developing health issues, 2001 was the last year that I Cheers! cycled the Tour. So here I am 12 years later, involved and volun- teering all year round -- 250 hours last year. I organize and maintain all the equipment that we use -- I pur- chased most of it with pop-can money. I’ve traveled most of the roads within a 100 km radius of Red Deer trying to choose the best and safest route for the Tour. And I assist the MS staff as best I can. Sometimes I have to make time for work and my kids. In the last few years I’ve been getting more and more involved with the other events: the Meyers Norris Penny MS Walk; of course the Rona MS Bike Tour; and the Reid Built MS 100 Holes of Golf. People ask me why I get involved. My response has always been that I’m repenting for my sins and there is lots of repenting to do. I do not have family with MS but I have some very good friends with the illness. Some of you met Rick Lemire last year -- the kid next door. Page 10 THANK YOU SPONSORS ! NATIONAL TITLE SPONSOR NATIONAL SPONSORS LOCAL SPONSORS Abacus Datagraphics Ltd. Parkland Industries—Fas Gas Big Bend Market Port-’O-Call Safeway Backfalds Family Foods Potty Go Rentals Bike Werx Rainbow Treats Concession Capri Centre Ralph Salomons Commercial Inc. Central AB Amateur Radio Club Red Deer AG Foods City Screen Red Deer College Communications Group Red Deer Co-op Costco Wholesale Red Deer Lodge Culligan Royal Bank Enterprise Rent-A-Car, Red Deer S. Save On Foods Good Earth Coffeehouse and Bakery Shoppers Home Health Care HSE Integrated SUBWAY® Restaurants Kipp Scott GMC The Mixing Spoon Lacombe Ford Van Houtte Coffee Services Nutters Bulk & Natural Foods World Financial Group Original Joe’s Restaurant & Bar MEDIA SPONSORS BIKE...end MS!