a ride to remember july 16-18, 2010

Transcription

1 a ride to remember july 16-18, 2010 Rider Handbook

2 handbook contents Welcome page 2 Frequently Asked Questions pages 3-4 Route Information pages 5-10 Tips for Group Riding pages Tips & Training 101 page 13 About the Alzheimer s Association page 14 Thank you to our planning committee members for their hard work planning this year s ride: Jill Birmingham Nan Conover Missy Johnson Ben Killingsworth Blair Lamarche Ashley Long Van Matthews Scott Roark Bill Sweezy Pam Turner Sandy Warren Dottie Wickus Thanks also to all of our in-kind sponsors who donated goods and services for the ride! 1

3 Dear Riders, welcome ashton houghton Alzheimer s Association SC Chapter VP, Development & Communications Welcome to A Ride to Remember 2010! Thank you for your commitment to support the fight against Alzheimer s disease. These three days are going to push your physical limits. The ride will not be easy, but it will be fun! We hope that this will be an unforgettable journey for you. Welcome to all of our new riders who have helped the ride double in size in just one year! We are so excited that you ll be joining us for this second annual event! To those of you who participated in our inaugural event last year, thank you for your continued support of the Alzheimer s Association. I look forward to seeing you soon! There are currently 5.3 million people living with Alzheimer s disease in the United States. Millions more are family members and caregivers who struggle with this disease every day. YOU will make a difference in the lives of these people by helping us to fund research and provide programs and services to those impacted by the disease. Money raised through the ride will primarily remain in South Carolina, providing a helpline staffed 24/7, respite assistance for families, educational programs, literature, newsletters, support groups, and other services free of charge. A portion of all money raised goes to support research into the cause of and potential treatments for Alzheimer s disease. Thank you again for taking on the challenge of A Ride to Remember! We appreciate your support! If you have any questions, please feel free to call me at or ashton.houghton@alz.org. 2

4 3 faqs: frequently asked questions Q: Are there suggested minimum fundraising levels for riders? A: Yes. The suggested minimum fundraising goals are as follows: 1 day: $300; 2 days: $750; 3 days: $1,000. You have until midnight on July 26, 2010, to turn in contributions. Q: Do participants receive a ride jersey? A: Every rider will receive the official ride t-shirt at the event. However, only riders who raise $1,000 or more will earn this year s A Ride to Remember Hincapie jersey. Jersey orders will be placed the week of July 26 and will be delivered to you within 4-6 weeks of the event. Q: How can donors contribute? A: Donors make credit card donations online through the ride website. They can also submit checks to you, payable to Alzheimer s Association, A Ride to Remember, and you can forward them to us. If they wish, donors may send checks directly to us, as long as the checks are marked with your name so we can make sure the check is credited to you. The address is: Alzheimer s Association, A Ride to Remember, 2090 Executive Hall Road, Suite 130, Charleston, SC Q: Are donations tax deductible? How do I get a receipt? A: All donations are tax deductible, and donors will receive thank-you letters that serve as receipts for tax purposes. Q: How do I reserve a hotel room? A: There are discounted rates available at designated hotels. Details can be found under the event information section on the ride website. Lodging is the responsibility of each rider. Q: What happens if it rains? A: We ride rain or shine! Q: Will there be sag vehicles? A: Yes, sag vehicles will be in operation throughout the duration of the ride. Q: What if I have an emergency, or need to stop? A: We won t leave you hanging. Emergency instuctions will be provided each morning before departure.

5 Q: Are meals provided? A: All meals will be provided in addition to water and snack stops along the route. See dinner arrangements below. Q: Will there be any evening activities after arriving at the hotel? A: We know that you will be tired and hungry following each day s ride, so the evening dinner arrangements have been planned to help you cool off and relax. Day 1: Meet in the hotel lobby at 4:00 p.m. to catch the bus to Lake Murray home of Van and Melinda Matthews where dinner will be provided. Bring your bathing suit to cool off in the lake! Day 2: Meet in the hotel lobby at 5:30 p.m. to catch the bus for dinner provided at the All Star Café. Day 3: Meet in the hotel lobby at 5:30 p.m. to catch the bus to our after-ride celebration at the Cottage on the Creek at Shem Creek! Q: Will the route be marked? A: The route will not be marked, so it will be important to carry the cue sheets with you to reference during the ride. Each morning cue sheets will be provided for you, and the ride leader will give an overview of the route, highlighting water and lunch stops, any potential confusing turns, etc. Please see the cue sheets on the following pages for your reference. Online maps are also available at www. aridetoremember.org. Questions about the route? Please contact Scott Roark at scottrrk@aol.com. Q: Is transportation provided at the end of the ride? A: Transportation from Charleston to Simpsonville will be provided for those who need it. The van will leave from the Quality Inn and Suites on Monday, July 19, at 8:00 a.m. Transportation arrangements may be available if you are participating in the one or two day leg. To make arrangements, please ashton.houghton@alz.org. 4

6 cue sheet: day 1 simpsonville to newberry Check in begins at 7:30 a.m. Ride kicks off at 8:30 a.m. START 5.33 mi 5.6 mi Start at Simpsonville Clock Tower, located at the intersection of South Main Street (Route 14) and West Curtis Street in Simpsonville. Turn right at County Rd 240/ Knight Rd. Turn left at County Rd 212/Nash St. Continue to follow Nash St mi Turn right at Old Laurens Rd mi Continue onto Main St mi Continue onto N Old Laurens Rd mi Turn right at Currys Lake Rd mi Continue onto S Carolina 101 S mi Turn left to stay on 101 S towards Hickory Tavern mi Continue onto Neely Ferry Rd mi Continue onto S-30-54/Neeley Ferry Rd.

7 23.27 mi mi Continue onto Neely Ferry Rd/State Rd S Slight right at State Rd S / Todd Quarter Rd. Continue to follow State Rd S mi Continue onto Todd Quarter Rd mi Turn right at US-221 S mi Turn left at State Rd S Harris Springs Rd mi Turn right at N Main St. Cross mi Continue onto State Hwy mi Turn right at S Carolina 56 E mi Bear left and continue onto Belfast Rd/State Rd S mi Continue onto O Neal St mi Turn left at Tarrant St mi Turn right at Main St mi End at Hampton Inn Newberry Opera-House. 6

8 cue sheet: day 2 newberry to orangeburg 7 a.m. start. START Start at Hampton Inn Newberry Opera-House mi Turn left at State Rd S-36-42/St Lukes Church Rd mi 9.47 mi Continue onto Fire Tower Rd/State Rd S Continue to follow Fire Tower Rd. Turn left at State Rd S-36-41/ Stoney Hill Rd. 9.7 mi Turn right at S Carolina 391 S mi Slight right mi Enter the traffic circle mi Exit traffic circle onto US-378 E mi Turn right at Cedar Grove Rd/State Rd S mi Left at US-1 N/Augusta Hwy. 7

9 33.05 mi Turn right at Peach Festival Rd/ State Rd S mi Slight left at State Rd S-32-37/ Waters Ferry Rd mi Slight left at Old Charleston Rd mi Turn left at Pond Branch Rd/State Rd S mi Turn right at Calks Ferry Rd/State Rd S mi Turn left at Old Charleston Rd mi Turn right at S Carolina 302/ Edmund Hwy mi Turn left at Main St mi Turn right to stay on Main St mi Turn left at St Matthews Rd NE then merge onto mi End at Hampton Inn Orangeburg. POOL TIME!!! 8

10 cue sheet: day 3 orangeburg to mt. pleasant 7 a.m. start. START Start at Hampton Inn Orangeburg. Turn right onto Magnolia Street Hwy mi. Bear left onto Chestnut St. 6.4 mi Take a left onto Hwy. 178 at the Sunoco station. This turns into Charleston Hwy-- stay on it until mi. 44 when it turns into Hwy mi Cross under I mi Slight left at SC-78/US mi Turn right at Ridgeville Rd/SC mi Turn left at SC mi Slight right to stay on SC-61 Beech Hill Rd mi. Beech Hill Rd. turns into Ashley River Rd. Follow this road into Charleston.

11 80.26 mi Slight left to stay on Ashley River Rd/SC mi Continue on SC mi Cross Folly Rd. continue on to James Island Connector towards Charleston mi Come off the connector onto Calhoun St mi Turn left at E Bay St mi Slight right to get onto the bike/ walking lane to cross the Ravenel Bridge mi. Bear right to come off the bridge onto Coleman Blvd mi Slight right at Patriots Point Blvd. Follow this down to the entrance to the Quality Inn and Suites on the right mi Congratulations!! You did it!! Now we celebrate!!! 10

12 tips for group riding BE PREDICTABLE Group riding requires even more attention to predictability than riding alone. Other riders expect you to continue straight ahead at a constant speed unless you indicate differently. USE SIGNALS Use hand signals and verbal signals to communicate with members of the group and with other traffic. Hand signals for turning and stopping are as follows: left turn: LEFT arm straight out slowing or stopping: LEFT arm out and down with your palm to the rear right turn: RIGHT arm straight out or LEFT arm out and up GIVE WARNINGS Warn cyclists behind you well in advance of changes in your direction or speed. To notify the group of a change in path, the lead rider should call out left turn or right turn as well as use hand signals. CHANGE POSITIONS CORRECTLY Generally, slower traffic stays right, so you should try to pass others on your left. Say on your left to warn cyclists ahead of you that you are passing. If you need to pass someone on their right side, say on your right clearly since this is an unusual maneuver. ANNOUNCE HAZARDS When riding in a group, most of the cyclists do not have a good view of the road surface ahead, so it is important to announce holes, glass, and other hazards. The leader should indicate hazards by pointing down to the left or to the right. and shouting hole, bump, etc. when required for safety. 11

13 WATCH OUT FOR TRAFFIC COMING FROM THE REAR Since those in front cannot see traffic approaching from the rear; it is the responsibility of the riders in the back to inform others by saying car back. Around curves or narrow roads, it is also helpful to warn of traffic approaching from the front by saying car up. WATCH OUT AT INTERSECTIONS When approaching intersections that require vehicles to yield or stop, the lead rider will say, slowing or stopping to alert those behind to change in speed. When passing through an intersection, some cyclists say clear if there is no cross traffic. This dangerous practice should be abandoned. It encourages riders to follow the leader, letting others do the thinking for them. Each cyclist is responsible for verifying that the way is indeed clear. LEAVE A GAP FOR CARS When riding up hills or on narrow roads, where you are impending faster traffic, leave a gap for cars between every three or four bicycles. That way a motorist can take advantage of shorter passing intervals and eventually move around the entire group. MOVE OFF THE ROAD WHEN YOU STOP Whether you are stopping because of mechanical problems or to regroup with your companions, move well off the roads so you do not interfere with traffic. When you start again, each cyclist should look for and yield to traffic. RIDE ONE ACROSS While it is allowed in some states to ride two across, A Ride to Remember policy prohibits double file riding. 12

14 13 tips & training 101 Cycling techniques: Long distance cycling requires that you conserve energy. Starting out hard from the start will make it a long hard ride. Use lower gears, increasing your rpm will help conserve energy. This will also help reduce stress on your knees and lower back. Gearing down is using the lower gears for hill climbing. This will save you lots of energy and save your knees as well. Sit as far back as you can on your seat while climbing hills. When you do, you use the large muscles in both the front and back of your legs. Diet: A heathy diet for this kind of ride generally consists of the following: plenty of water, 60% carbohydrates, 20% protein, 20% fat. Check with a doctor first before starting any major change in diet & exercise. Avoiding a Bonk: A bonk is when you suddenly lose all energy while riding. It is usually accompanied by a severe headache and can leave you disoriented. Needless to say, it can be very dangerous. Adequate intake of calories is extremely important for safe cycling. Eat before you are hungry and drink before you are thirsty. Bonking occurs when you have completely depleted the glycogen stores in your muscles. Your body runs out of fuel. When this happens, disorientation, headaches and loss of body and bike control set in. If this happens to you, get off your bike immediately and start eating and drinking to replenish your fuel stores. Dehydration can also be a problem especially in hot weather; a good rule of thumb is to drink every 15 minutes consuming approximately ounces every hour.

15 about the alzheimer s association south carolina chapter alz.org/sc The Alzheimer s Association is the leading voluntary health organization in Alzheimer care, support and research. It is also the largest private funder of Alzheimer s research. Alzheimer s disease is the most common form of dementia, which is a general term for the loss of memory and other intellectual abilities serious enough to interfere with daily life. Alzheimer s is a progressive, degenerative brain disease for which there is currently no known cure. The disease destroys brain cells and becomes worse over time. Today Alzheimer s is the seventh-leading cause of death in the United States. Older adults have a higher risk of developing Alzheimer s, with thirteen percent of adults age 65+ and almost half of those age 85+ being affected. Nationwide, an estimated 5.3 million Americans are living with Alzheimer s. This includes 5 million over the age of 65 and between 200,000 & 500,000 under the age of 65 with younger-onset Alzheimer s and other dementias. In South Carolina alone, there are currently an estimated 80,000 persons living with Alzheimer s disease. Unless there is a breakthrough in research, as many as 100,000 South Carolinians will have Alzheimer s disease by year Our mission is to eliminate Alzheimer s disease through the advancement of research; to provide and enhance care and support for all affected; and to reduce the risk of dementia through the promotion of brain health. Our work is about people and science. Thank you for supporting our vision of a world without Alzheimer s disease. 14

16 Thanks to our 2010 sponsors: T. Van Matthews