2016 CYCLIST HANDBOOK

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1 2016 CYCLIST HANDBOOK CYCLIST HANDBOOK Fraser Valley Grape Escape June

2 2 GEAR UP TO END MS This handbook contains everything you need to know to make your MS Bike a fantastic experience! To ensure you have the most up-to-date information, please make certain that we have your current address. If you registered online and would like to receive a hard copy of this handbook. About the Scotiabank MS Bike Tours The Scotiabank MS Bike Tours are the largest cycling series in North America and a signature fundraising event of the Multiple Sclerosis Society of Canada. Since 1989, cyclists of all ages and fitness levels fundraise and cycle together to end Canada s disease. In 2015, MS Bike participants in Canada raised $8 million to help provide a better future for Canadians living with MS. This unique event series provides Canadians with the opportunity to ride through scenic and often spectacular parts of the country. Join more than 10,000 cyclists in one- or two day events between June and September. Whether you cycle a mixed route of urban streets and serene bike trails, glide across flat and tranquil countryside, or make your way through beautiful wine country on sleek, rural terrain you are sure to have a unique experience every year. Remember, all you need Contents Introduction About the Scotiabank MS Bike Tours...2 Welcome...3 About multiple sclerosis...3 Participation requirements...4 Itinerary...5 TeamMS Participate as a team...7 Recruitment challenge...7 Ride Details FAQ...9 Rider support...10 Safety on route...11 Training tips...11 Spread the word Join us online...12 Thank you to our sponsors...12 Fundraising Top 10 Fundraising Tips...8

3 2016 CYCLIST HANDBOOK 3 Welcome to the 2016 Scotiabank MS Bike! Whether you re a returning participant who rode with us last year for the umpteenth time, or a newbie a little nervous of riding on a bike tour, you can look forward to an exciting and fun ride while making a difference to end MS. As a participant in the 2016 Scotiabank MS Bike Tours, you already know about MS and you know how difficult it makes the life of MS patients and their families. Of course difficult doesn t begin to describe the situation, but impossible is the wrong word too. In the face of apparent impossibility, members of the MS community continue to persevere, and it makes pedaling a hundred kilometers or so seem pretty easy in comparison. And the MS community matters. We get together and raise funds for MS services and research, and we have a voice in how that money is put to work. When I was a community representative at a national fundraising process, I was impressed with the attention and respect accorded to us by the scientific members of my panel, as well as how seriously everyone took their responsibilities. It left me feeling that the effort we put into fundraising is fully justified, and appreciated by those who are using the money we raise. So I m glad you re joining us. We are riding to make an impact on those affected by MS, we are appreciated by those we re riding for, and we just might have some fun. Enjoy yourself, ride safely, and feel satisfied that you ve spent the weekend knowing you ve made a difference! Dr Dave Macmuchie, Team Captain About multiple sclerosis W Canada has the highest rate of MS in the world W 100,000 Canadians live with MS W MS is the most common neurological disease affecting young adults in Canada W World-leading MS research is being produced by MS experts across the country W MS is a disease that affects not only individuals, but also families who come together to manage the realities of MS Our mission: To be a leader in finding a cure for multiple sclerosis and enabling people affected by MS to enhance their quality of life. For more information about MS or the MS Society, visit mssociety.ca

4 4 GEAR UP TO END MS Participation requirements b The registration fee is non-refundable and does not apply towards the minimum fundraising requirement. b This is a fundraising event and every cyclist must raise the $350 fundraising minimum to participate. b Every cyclist has access to an online fundraising system and full fundraising support from the MS Society Staff to ensure you reach your goals! b Fundraising rewards will be based on your total funds raised up to one month post event. b There are no additional costs for food or road support during the weekend. However, many participants make personal purchases on route. b All riders must obey traffic laws and riders must wear a bicycle helmet. b All riders must wear a bicycle helmet. b Headphones, cell phones, ear buds or radios in, on, or around the rider s head or ears are not permitted while riding.

5 Event weekend information Check-In on event day Please bring the following items to Check-In: 2016 CYCLIST HANDBOOK 5 Completed fundraising pledge sheets (available for download online via your Participant Centre) Pledges (minimum pledges must be submitted to ride; check out msbike.ca for more info) Itinerary, Saturday, June 11, :00 am - 10:00 am Check-in: Arrive at the Coast Langley Hotel. Drop off your pledge tally sheet; pick up your check-in kit & event shirt; enjoy a coffee and a light breakfast, and get a complimentary safety check on your bike from Velofix Fraser Valley. Team Captains: Pick up your team captain bib at the TeamMS tent and gather your team for a photo. 10:00 am Start Bike Tour: (Long route first, then short, then 35km, 20 riders every 4 minutes) Rest Stop (All routes) Lunch Stop (Long/Short route) Water Stop (Unattended) Rest Stop (Long Route Only) Rest Stop (All routes) Rest Stop (All) /Lunch (35km) Finish Backyard Vineyards Aldergrove Lake Park (Blacktail Picnic Shelter) A Dog s Life K9 Centre, 0 Avenue (Look for windflag) Mt. Lehman Winery Chaberton Estate Winery Township 7 Vineyards & Winery Arrive at Coast Langley Hotel. Drop off your bike and check in to your room. Sign up for a complimentary massage. Massages are from 2-6 pm, Saturday only. 6:30 pm Doors open JRFM Country Cabaret! Ballroom at the Coast 7:00 pm Dinner Langley Hotel DJ d by Spin Doctor DJ and Entertainment. Dinner, silent auction and banquet.

6 6 GEAR UP TO END MS Break out the Stetsons, dust off the boots, git yer hats on and join us for our Saturday dinner The JRFM Country Cabaret! Hosted by JRFM s own Karen Daniels, we ll have great music, great food, and of course great company as we celebrate all your hard work cycling and raising funds for research, programs and services for people affected with MS. Costumes are encouraged of course, don t quit us, and see you Saturday night! Itinerary, Sunday, June 12, :30 am Check Out: Check out of your room at the Coast Hotel. Enjoy a buffet breakfast. Velofix will be on site for emergency bike tune ups. 9:00 am Start Bike Tour (NOTE EARLY START, 9AM) Rest Stop #1 Rest Stop #2 Trading Post Brewery (Fort Langley) Krause Berry Farms & Estate Winery 1:00 pm Wrap up Awards & BBQ Lunch: Arrive at Coast Langley Hotel. Pick up your pre-purchased wine. Family and friends are welcome to join you.

7 2016 CYCLIST HANDBOOK 7 Participate as a team! Cycling with a team is the best way to b b b Have more fun it s always more fun with family, friends and co-workers by your side! Strengthen your impact fundraising is easier with the support of your team! It s proven that your fundraising increases when you are part of a team. Show your spirit order custom Louis Garneau team jerseys with your own logos and colours! b b Increase your corporate visibility it s a great way to gain exposure for your company as well as grow camaraderie amongst your colleagues. Stay motivated keep your motivation and fundraising on track. b Be a part of TeamMS Village on event day earn or bring a tent for you and your team to gather and relax. Recruitment Challenge Grow your team by recruiting 3 new members! What if each member of your team inspired three more to join the cause? Growing your bike team is easier than you think! Invite your friends, your family or your co-workers. Tell them you are riding to raise funds to end MS. Spread the word. The more the merrier!

8 8 GEAR UP TO END MS Top 10 Fundraising Tips 1 Start early Once you register, start your fundraising. The sooner you start asking, the more money you will raise. So start asking today! 2 Set a goal of $1000 When people see that you have set a goal they will want to help you reach it. By setting a higher goal, people will be more likely to give you larger pledges when they can and you will reach your fundraising minimum easily. If you raise $1000, you will receive our commemorative 1000 Club Jersey. Raise $2000, and you will receive the matching shorts. 3 Pledge yourself first! Make the first donation yours. It s an easy way to show your passion for the cause and inspire family, friends and colleagues to also make a generous donation. 4 Use the Participant Centre Use your Participant Centre to fundraise online. Edit your own personal fundraising page, request secure donations and track your progress. Login now at msbike.ca! 5 Ask your top donors first This will help set the standard of donations you receive. Consider your timing when asking (i.e. ask for a donation on, or shortly after, pay day). Krause Berry Farms Fruit Pies Pre-order your pies before the event by downloading the pre-order form on the Fraser Valley Grape Escape page at msbike.ca. Krause Berry Farm pies feature farm-grown berries and are made in their harvest kitchen. Partial proceeds from each pie purchased will be donated to the MS Society. 6 Then ask everyone Don t be shy! Now that you ve contacted your top donors, ask everyone. This is the number one tip given by our top fundraisers and when we say everyone, we mean everyone! Be prepared to tell donors about MS and how their donations are put to good use. 7 Social media Post a link to your personal fundraising page on Facebook, Twitter and LinkedIn, and ask your friends, family and business network to donate. Take advantage of our social media tools. 8 Get creative Do what you do best! Love to bake? Sell your baked goods in return for a donation. Throw a party for your friends and family, and ask guests to donate to your ride instead of giving a hostess gift. Love sports? Organize a sports pool where a portion of the money goes towards your fundraising. If it is something you enjoy doing, it will come naturally. 9 Join or form a team Need to stay motivated? Join one of our open teams (list can be found online), or form your own team with co-workers, family and friends. There is power and fun in numbers. 10 Thank your donors Make sure to follow up and thank those who have helped you reach your fundraising goals! In addition to thanking them, send a post-event update about your ride.

9 2016 CYCLIST HANDBOOK 9 Ride Details FAQs What happens if it rains? We ride rain or shine. In the event of lightning or other dangerous conditions, we will delay the event until conditions improve. I registered as an individual, but now I want to join a team. No problem! Kalyna.Zazelenchuk@ mssociety.ca with the name of the team you d like to join and we ll get you all taken care of. Are walk-up registrations available? We will gladly accept walk-up registrations. However, Scotiabank MS Bike is a fundraising event and all riders must turn in the $350 fundraising minimum to participate, so register early to give yourself time to fundraise. I registered, but can no longer participate; can I transfer my registration to next year s ride, another person, or another MS Bike? All Scotiabank MS Bike registration fees are nonreturnable and are non-transferable to another year or to another MS Bike ride. What happens to donations I raised if I can no longer participate in the event? All donations are non-returnable. Your donations allow the MS Society of Canada to fund vital medical research and support local residents in the area living with MS, regardless of your participation in the event. Can I donate my fundraising reward back to the MS Society of Canada? Yes, you can donate your rewards back to the MS Society and receive a tax receipt equal to the value of your reward. By donating your reward, the MS Society can contribute more funds towards vital programs and services to those affected by MS and research. Mission First Club members opted to receive a tax receipt in lieu of a gift card reward. In 2015 because of Mission First Club members participating in Scotiabank MS Bike events in BC, over $9,000 was used to provide services, programs, and fund research instead of purchasing gift card rewards. Do I have to wear a helmet? YES! For your own safety, helmets are required at all Scotiabank MS Bike events. You will not permitted to ride if you are not wearing a helmet. Can family and friends join me for the weekend? Family and friends are always welcome at start/ finish or rest stops, however not on the route! Please encourage your friends and family to meet you at the finish line, or to volunteer for the event. Are pets allowed? Pets are prohibited at the ride, however, service animals are welcome. Where do I make my accommodations for the weekend? A Group Code has been set up at the Coast Langley, GF4457, reservations can be made by calling Coast Hotels central reservations or the hotel direct. Central Reservations Hotel Number Where can I store my bike overnight Saturday? Bike storage and overnight security will be provided on site at the Coast Langley Hotel. However, we do recommend you lock up your bike in the bike storage for the added security. If I buy wine, how do I get it back to the hotel? Our service vehicle will follow the final riders around the routes on both days and collect any wine that you have purchased at the wineries. On Sunday when you finish the ride, all wine will be available for pick up on site. All wine will be labelled by bib number, so please make sure you have your bib with you when pick up your wine.

10 10 GEAR UP TO END MS Ride support The Scotiabank MS Bike is a fully supported cycling tour. The following services are provided to registered cyclists identified by wearing the MS Bike rider bibs. Rest stops Rest stops are located along the route. Each rest stop is stocked with water, sport drinks and snacks. Stopping at the rest stops is optional. Guide Cyclists Guide Cyclists are there to help along the route. They can contact a SAG (Support and Gear) Vehicle if needed. Guide Cyclists can be identified by their HIGH VISIBILITY VESTS. SAG vehicles SAG (Support and Gear) vehicles travel along the route between rest stops. They can help cyclists along the route with flats and basic first aid. If a cyclist is unable to complete the ride, for whatever reason, a SAG vehicle can transport the cyclist to the finish line. SAG vehicles include picking up purchases made by you on route! To signal a SAG vehicle driver, follow these steps: b Move safely off the road and well out of the path of other cyclists b Dismount and stand near your bike b Remove your helmet and wave it at the SAG vehicle b In the event of an emergency, call 911 and then the central number Time Travellers Motorcycle Club On route you will be supported by the crew from the Time Travellers Motorcycle Club. First aid Trained first aid volunteer patrol the route to help all participants. If you need assistance, please call the central communications number on your participant bib. In case of an emergency, please call 911. Bike mechanics Sponsor Velofix Fraser Valley will be on site and on route providing bike repair services. Small repairs such as fixing flats are complimentary. These services are to address emergency repairs only. Please ensure your bike is in riding condition and tuned up before the event.

11 2016 CYCLIST HANDBOOK 11 Safety on route This is NOT a competitive race; respect fellow cyclists and their level of cycling experience. Most participants are recreational cyclists. Wear your helmet correctly. This is MANDATORY. The roads are open and therefore cyclists must always follow the Highway Traffic Act. Give hand signals when stopping or turning. Obey all traffic signs and signals at all times. presented by Ride no more than 2 across, and when necessary, ride single file in order to let vehicles and faster cyclists pass on the left. When another cyclist is passing you on the left, do not turn around. Hold handlebars steady and keep your bike straight while maintaining your speed. Always yield to pedestrians. Only use your cell phone when stopped and pulled to the right out of bike and vehicle traffic. Watch out for road hazards such as patches of loose gravel on the road. Keep your ears free of headphones or earbuds while riding. Ride on the right side of the road or in marked bike lanes in order to allow faster cyclists and vehicles to safely pass on the left. Please respect the communities that we ride through. They support the MS Society and our mission to end MS, and therefore support you too. Pass on the left. Announce yourself to other cyclists by saying ON YOUR LEFT. Training tips presented by Preparation is important to a smooth ride on event day. While MS Bike is a recreational event, please consider these four steps to ensure you re geared up and ready to cycle to end MS. 1 Make sure your bike s a good fit You may need to have a tune-up, or have your seat or handlebars adjusted (fees may apply). Don t leave it until the last minute! 2 Go ride! Either on your own or with one of our organized MS Bike training rides, start with short rides and forget about time or speed Take a week to work up to a 30km ride to gain and maintain basic cardiovascular fitness. If the weather s not good if you already have a bike, you may want to consider an at-home indoor cycling trainer, or join a spin class or a gym. 3 Challenge yourself Once you ve mastered 30km rides, aim for a weekly ride of 50km to 60km. Try to maintain the same pace you established on moderate days, slowing down if necessary to complete the full route. 4 Join a cycling club Ask the staff at your local bike store or search online to find one near you. Alternatively, you can speak with MS staff about joining an MS Bike team for inspiration.

12 Join us online msbike.ca msbike.ca ccess your Participant Centre to track your ba BCYMSBikeTours fundraising progress b Learn more about fundraising tips, rewards and isit your location page for up-to-date bv event information flickr.com/mssociety_bcyukon Thank you to our sponsors

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