EXCEL 1 WESTERN GATEWAY ROYAL VICTORIA DOCK LONDON E16 1XL

Transcription

1 Final Instructions Please read these instructions very carefully; in the following pages you will find all the information you need to have a trouble-free Ride Day on Sunday 4 August. We will do our utmost to look after you as you tackle the 100 miles ahead of you. All you need to do is follow the few simple guidelines here.

2 REGISTERING All participants have been sent a registration form, which shows your rider rumber. DO NOT LOSE THIS FORM. You will need it to collect your Rider Documents and kit bag when you register for the Prudential RideLondon-Surrey 100 at the ExCeL Exhibition Centre in East London. YOU MUST BRING PHOTOGRAPHIC IDENTIFICATION WITH YOU TO COLLECT YOUR RIDER DOCUMENTS. THE ACCEPTANCE SLIP SENT TO YOU IN JANUARY IS NOT VALID. On the reverse of this registration form you will find a Charity Survey questionnaire, please complete this section before you arrive at Registration. While preferring you to register in person, we recognise that in some cases this may be impossible, so you can nominate someone to collect your Rider Documents for you. The person you nominate must have the following: a letter written and signed by you, authorising that person by name to collect your Rider Documents. You must also sign your registration form before handing it to them AND PROVIDE THEM WITH A CLEAR PHOTOCOPY OF YOUR DRIVING LICENCE OR PASSPORT SHOWING YOUR NAME AND SIGNATURE. The person collecting your Rider Documents should have suitable identification with them. Failure to comply with these instructions may lead to your Rider Documents not being issued. Please note: an individual can only pick up one set of Rider Documents in addition to their own. YOUR RIDER DOCUMENTS Your Rider Documents consist of a rider card, body number, handlebar number, frame sticker, helmet sticker and kit-bag sticker. Take care of your Rider Documents and fill in the medical information on the reverse side of the body number. Once you have separated your Rider Documents, do not deface or modify them in any way, and please note that duplicate numbers cannot be issued under any circumstances. WHERE DO I REGISTER? You must register and collect your Rider Documents before Ride Day. Registration is at the Prudential RideLondon Cycling Show, which will take place at ExCeL in East London. The address is: EXCEL 1 WESTERN GATEWAY ROYAL VICTORIA DOCK LONDON E16 1XL You can register at the following times: Thursday 1 August 10:00-20:00 Friday 2 August 10:00-20:00 Saturday 3 August 09:00-17:00 2 You will be asked to sign the declaration on your registration form in front of the Registration Clerk and provide photographic ID such as a driving licence or passport. With your Rider Documents and kit bag you will also be given a set of final instructions. Please read them carefully. HOW DO I GET TO ExCeL? ExCeL is connected to the Jubilee line at Canning Town via a three-minute DLR journey (Docklands Light Railway) to ExCeL s dedicated station Custom House for the West entrance. (Prince Regent Station for the East entrance.) ExCeL is also connected directly to the Central, Northern, Circle, District and Waterloo & City lines at Bank and the Circle and District lines at Tower Hill via the DLR. ExCeL is in London Underground Zone 3. We strongly advise that you use an Oyster card or purchase a return ticket or travelcard as ticketpurchasing facilities are limited at ExCeL. All valid London Underground tickets are accepted on Docklands Light Railway (DLR). Custom House DLR Station is adjacent to the ExCeL centre entrance. Please try to register on Thursday if you live in or around London. This will allow Friday and Saturday for cyclists from further afield. >>

3 Final Instructions After registering, take some time to look round the Prudential RideLondon Cycling Show. If you travel to Registration by bike, there will be bicycle storage facilities at the Prudential RideLondon Cycling Show. YOUR KIT BAG At Registration you will be given an envelope containing your Rider Documents, including an adhesive kit-bag sticker. You will also be given a drawstring Ride Day kit bag. The sticker must be fixed to the front of the kit bag on the area indicated. You will use this kit bag for your belongings on Ride Day, which can then be transferred from the start to the finish for you. WHAT IF I AM ILL OR INJURED? You must be fit and well to ride 100 miles. Severe exertion during or soon after any kind of fever is extremely dangerous. See the medical advice starting on page 17 for more details on health and cycling. Do not take any chances with your health: if you find yourself in this situation you must withdraw. ANOTHER CHANCE To compensate for your disappointment if you have to withdraw your entry through illness or injury, we will guarantee you an entry to the 2014 event providing that you follow the simple instructions in the adjacent panel. >> CHECKLIST YOU WILL NEED TO BRING THE FOLLOWING ALONG WITH YOU TO REGISTRATION: YOUR REGISTRATION FORM This is the form that you received with the Final Instructions magazine. It has your rider number on it. VALID PHOTOGRAPHIC ID A driving licence or passport. IF YOU ARE ILL OR INJURED AND YOU WISH TO WITHDRAW, THIS IS WHAT YOU MUST DO: Go to regonline. activeeurope.com/ entries100 and complete the online withdrawal form. You will then be sent an confirming your application for withdrawal. Providing you adhere to the dates below and pay the appropriate fee, you will be accepted for the 2014 event unless your entry was received via a charity or sponsor. By the end of September 2013 you will receive an link for an Ill or Injured entry form for the 2014 Prudential RideLondon- Surrey 100. If you have not heard from us by Tuesday 1 October 2013 please telephone our helpline on between Tuesday 1 October and no later than Monday 14 October 2013, failure to do so will result in loss of the 2014 entry. The closing date for completion of the online Ill or Injured entry form is 5pm on Tuesday 15 October It is the cyclist s responsibility to ensure they have completed their 2014 online Ill or Injured entry form and paid the 2014 Prudential RideLondon-Surrey 100 entry fee by the closing date as it will not be extended under any circumstances. 3

4 PRUDENTIAL RIDELONDON CYCLING SHOW More than 55,000 committed cyclists registered to take part in the inaugural Prudential RideLondon-Surrey 100 the largest sportive in the history of the UK and a stunning new legacy event from the London 2012 Olympic Games launched by London s Mayor Boris Johnson, David Hodge, Leader of Surrey County Council, and Olympic gold medallist Laura Trott OBE. With a theme of inspiration, the Prudential RideLondon Cycling Show will connect and inspire cyclists and would-be riders of all ages and abilities. Entry to the 2013 Prudential RideLondon Cycling Show is FREE, so bring your family and friends and tell all your cycling companions even if they re not taking part in this year s sportive. Many of the major cycling brands will be present, as well as a multitude of other exhibitors who will be showing and selling everything from designer water bottles to the latest GPS devices. One of the biggest stands will be devoted to Prudential RideLondon merchandise, including this year s range of souvenir and technical clothing. The Prudential RideLondon Cycling Show will feature a vast selection of manufacturers, international races, charities, magazines and medical companies under one roof, so make sure you allow yourself plenty of time to look around. OPENING TIMES Thursday 1 August 10:00-20:00 Friday 2 August 10:00-20:00 Saturday 3 August 09:00-17:00 Come and share your experience with more than 45,000 like-minded people at the cycling event of the year 4 With personal appearances at the show from top professional riders, who will be taking part in the Prudential RideLondon-Surrey Classic, the highest ranked single-day classic in the UK, the atmosphere generated around the event will be unparalleled. The Prudential Stage is situated in the centre of the show. Throughout the day there will be a full programme of informative presentations offering invaluable cycling advice, interviews with professional and celebrity riders, and a variety of entertainment. The Prudential RideLondon Cycling Show is held at ExCeL London, the biggest and best venue in the country, with easy access from Custom House Station on the Docklands Light Railway. The show will attract 45,000 visitors over its three days. With 10,000 visitors each weekday and 25,000 on Saturday, you may want to consider visiting in the week to avoid the crowds on Saturday. If you have to come on Saturday, before 11:00 is the quietest time. >>

5 Final Instructions Sports Massage You don t have to be a professional cyclist or Olympic gold medallist to benefit from a sports massage. A sports massage is designed to stimulate circulation of blood and lymph fluids to the parts of the body that are involved in the activity you are planning in this case, cycling 100 miles. Another benefit of good massage is the release of muscle tension as well as restoration of the musculoskeletal balance, which will not only help your performance on Ride Day but will help avoid injuries caused by any imbalances. As you ease off the training in the week preceding the sportive, a session on the table would be a great addition to your preparation. Not only will your muscles respond better after treatment but a little pampering will also relax you before Ride Day and help calm any nerves you may have. The treatments available in the Massage Area at the Prudential RideLondon Cycling Show are stimulatory rather than deep-tissue so you won t end up limping away from the table. Our masseurs are well aware of what you will be facing on Sunday 4 August. All the therapists at the show are fully qualified and have many years experience. With sessions at just 15 for 15 minutes or 30 for half an hour, don t waste this opportunity come along and let one of our 20 therapists look after you. 5

6 Final Instructions RIDE DAY BEFORE LEAVING HOME Prior to the sportive you will have been sent the key timings that you will need to be aware of to make your morning departure from Queen Elizabeth Olympic Park as smooth and worry-free as possible. The three key times are: Arrival time at Queen Elizabeth Olympic Park Wave load time, area and colour Wave start time With this information you will be able to work backwards to calculate the time you need to leave your accommodation and, if you re driving, the time you should aim to be parking up or being dropped off. Before you leave for the start, make sure you have the following: Rider card (mandatory). Please detach this from your body number and handlebar number Handlebar number, frame sticker and body number (mandatory) attached to your bike and clothing Full water bottles Food (gels, energy bars, bananas etc..) Spare inner tubes/pump/tyre levers/ repair kit/tools. Money in case you need to pay for parts Helmet (mandatory) and sticker Sun cream if necessary Lights if you leave before sunrise (05:30) Car-parking confirmation if you have pre-booked a space Cycling shoes (if arriving by car/dropped off) And kit bag, if required...oh, and don t forget your bike! >> ATTACHING YOUR BODY NUMBER, HANDLEBAR NUMBER & FRAME STICKER TO YOU AND YOUR BIKE THE CORRECT POSITION We will accurately time every single rider by means of a transponder on the back of your handlebar number, which must be attached to your handlebars. When you cross the official start line of the Prudential RideLondon-Surrey 100, which is two miles along the A12, you will ride over a mat that will register your time as you pass over it. There is another mat under the Finish Gantry. ATTACHING THE TRANSPONDER The transponder for time measurement is attached to the back of the handlebar number. Please separate the handlebar number from the body number along the perforations. Use two cable ties (which will be enclosed with your body and handlebar numbers) to attach the handlebar number to the centre of the handlebar. Official times will be based on the elapsed time taken by each rider between the Start Line and the Finish Line. It is your responsibility to attach your body number to the back of your jersey/jacket, your frame sticker to your frame, and your handlebar number to your handlebars in order to get an official finishing time. Your body number, frame sticker and handlebar number will be issued to you at Registration. Make sure that the whole number is visible, otherwise we can t guarantee to link the official photographs with you. The transponder is disposable and does NOT need to be returned once you cross the Finish Line. ATTENTION! Make sure you attach the handlebar number (transponder) in the correct position! 6

7 GETTING TO THE START In order to get 20,000 cyclists away, and to allow enough time to complete the event prior to the Prudential RideLondon-Surrey Classic, the morning of Ride Day will be an early start. To ensure that your journey from your accommodation, car park or drop-off location to Queen Elizabeth Olympic Park is as straightforward as possible on the morning of Ride Day, you need to consider the following: KNOW YOUR ROUTE! If you are driving to an official drop-off or prebooked car park location, ensure you know the route you are required to take to avoid road closures. Once at these locations you will be able to follow a signposted route to the start. ROAD CLOSURES There will be extensive road closures from early morning to make sure the route is secure and ready for the event. These will include, but are not limited to, A12, Southbound Blackwall Tunnel, Limehouse Link Tunnel, Tower Bridge, Westminster Bridge and Southwark Bridge. As a participant you will NOT be allowed to use the closed roads to get to the start on the route, either in a vehicle or on your bicycle, with the exception of the Blackwall Tunnel. Check for full details of the road and river-crossing closures on Ride Day and plan ahead. PUBLIC TRANSPORT There will be no form of public transport on the morning to get you and your bike to the start, and you shouldn t plan to use it to return home either, unless you have pre-booked cycle reservations. If you are not planning to drive or be driven to a car park or drop-off point, you will need to cycle from your accommodation to Queen Elizabeth Olympic Park. BE SAFE! Remember, the sun rises at 05:30 so if you need to leave before then you will need lights to ride safely through London to the start. REFRESHMENTS Hot and cold drinks and a selection of food will be available to purchase at the start. DON T BE LATE Otherwise your day will be over before it s even started! All waves start between 06:00-08:00 and there will be no departures after the last wave. PLANNING YOUR JOURNEY PARKING If you have booked one of the 5,700 car parking spaces across 18 sites in London, which have been secured for Prudential RideLondon- Surrey 100, don t forget to bring the booking confirmation with you and use the info contained in it to plan your journey. Participants will be able to follow a signposted route from each car park to the start of the sportive in Queen Elizabeth Olympic Park. DROP-OFF Four specific drop-off locations are available for participants between 04:00-07:00 on the morning of Ride Day. You will have already received details of these in the transport options and reservations survey. Like the car-parking sites, each drop-off location will have a signposted route to the start. You will need to make your own arrangements if you need to be picked up 7 after the event and should take the large number of road closures into account. Do not attempt to drive within two miles of the finish or the return route. Transport for London is asking drivers to avoid central and southwest London on the day unless the journey is essential. COURIER YOUR BIKE You will be able to courier your bike to London, where you can collect it from Registration at ExCeL from Thursday 1 August until Saturday 3 August. You will also be able to courier your bike back from the Finish Area once you have completed your ride. We will send out more details on this courier service by . If you do courier your bicycle to ExCeL, remember Docklands Light Railway, and a number of Tube lines do not carry non-folding bicycles. Check for details of restrictions for bicycle carriage on London s public transport network, and plan on cycling away from ExCeL once you have collected your bike. FROM THE O2 ARENA/BLACKWALL LANE A large number of car parking spaces have been made available by the O2 Arena in Greenwich. As the southbound bore of the Blackwall Tunnel will be closed to traffic on the morning of the event, participants south of the river will be able to travel northbound through the southbound bore between 04:00 and 06:50 on the morning of Ride Day. The only entry point to the tunnel will be signposted from Millennium Way near the O2 Arena. Limited capacity on the Emirates Air Line will also be available from 05:30 on the morning of Ride Day. Please note that once the Blackwall Tunnel closes to cyclists at 06:50, you will not be able to use it, either to travel to the start or for your return journey. >>

8 The Start KEY BLACK START ROUTE BLUE START ROUTE BLACK START ARRIVAL ROUTE BLUE START ARRIVAL ROUTE ACCESS ROUTES TO QEOP BLACK ASSEMBLY AREA BLUE ASSEMBLY AREA 8

9 THE START AREA KIT BAGS & BAGGAGE LORRIES All baggage lorries are labelled with a range of numbers corresponding to riders numbers. Please hand in your kit bag at the baggage lorry that displays the number range containing your rider number. appropriate Wave Loading Zone when it s time for your allocated wave. Please ensure your body number is displayed clearly before entering your Wave Loading Zone and that you have your rider card with you, as you will be required to hand this in as you enter the pens. Staff on the baggage lorries will only accept the official Prudential RideLondon-Surrey 100 kit bag, which was handed to you at Registration. Kit bags are sorted into number order to allow for easy retrieval at the Finish. Ensure you have stuck your self-adhesive number label to the kit bag where indicated, and that you have drawn and tied the drawstring cord to prevent any items from falling out. Once you have deposited your kit bag on the baggage lorry, you will not be able to retrieve your belongings until you arrive at the Finish on The Mall. Therefore, please ensure that you have all you require for the sportive BEFORE leaving your kit bag on the baggage lorry. You should then move towards your Wave Loading Zone. WAVE LOADING ZONES A PA system and signage will help you to find your way around the Start Area and to the Ride Day Safety At all times during the Prudential RideLondon- Surrey 100 sportive you must adhere to all instructions given by the event officials. Please note that you are not permitted to use the following items during the sportive: any artificial or mechanical aid (including without limitation handcranked devices). any pets or animals. any unconventional handlebars, including triathlon bars, aero bars, clip-ons, prayer bars, Spinaci bars and cow bars. bars without bar-end plugs fitted. mobile phones while cycling you must pull to the roadside and stop if you wish to make/ receive a phone call. any other item that could potentially inhibit the flow or safety of other participants or which we, in our reasonable opinion, deem may cause danger or risk of danger to you or other participants. >> 9

10 10 The Start

11 THE ROUTE THE ROUTE The route is 100 miles in length from the official start, which is located on the A12 two miles after you exit Queen Elizabeth Olympic Park, to the finish. At Queen Elizabeth Olympic Park there are two start chutes: the Blue Start and the Black Start. These follow different routes for the first six miles and then converge on exiting the Limehouse Link Tunnel. Until exiting the Limehouse Link Tunnel, please do not attempt to cross carriageways as this may cause another cyclist to swerve or, in the worst case, crash. Riding in and around several other cyclists requires care and attention. To make sure you don t cause a crash, consider the following when riding: Don t do anything that the person riding behind you would not expect for example stopping suddenly, braking sharply unless absolutely necessary, or swerving to avoid something at short notice. Constantly be aware of what is coming up ahead of you and adjust your position in the road in advance. Hold your position in the road when cornering and don t cut from one side to the other unexpectedly. Be aware of other cyclists around you and how close they may be to you. Their safety is often in your hands and they will trust you to ride sensibly and safely. See page 20 for more safe-riding tips. TIMINGS The table (on the next page) represents the first and last times that Prudential RideLondon- Surrey 100 participants are scheduled to pass key locations. HAZARDS ON THE ROUTE As a participant taking part in the sportive, there are hazards you need to be aware of while riding. If you are alert, your ride will be safer for you and those around you. PEDESTRIAN CROSSINGS In some areas you may be required to stop to allow pedestrians to cross the road. You will be passing through many busy town centres and crowd safety needs to be managed. In the case that you are required to stop, please take care and follow the advice of the marshals. You should always expect the unexpected as you don t necessarily know what is around each corner. Think about what might lie ahead of you. Is there a traffic island, a fast descent, a narrow section, sharp corner, maybe there has just been a crash or perhaps there is a speed bump? To help make you aware of any obstacles approaching on the route, we will provide warning signage where appropriate, and on each traffic island, fast descent or sharp corner 11 a marshal will be present with a yellow flag and whistle to alert you to the hazard. IMPORTANT! If you hear a whistle this means you need to be aware and take caution. Prepare to slow or stop and listen carefully to any marshal and steward instructions. VEHICLES ON THE ROUTE Although the route will be closed to regular traffic, there is still a chance you may encounter vehicles on the route during your ride. These vehicles are likely to either be emergencyservices vehicles, safety motorbikes, mechanics or other official event vehicles. Emergency vehicles will always have priority over the event and you should always be alert. If you hear a marshal blowing a whistle, be prepared to stop and follow the instructions of the marshal carefully. If this happens, there may be an incident ahead or an emergency-services vehicle that needs to cross or use the route. DISTANCE MARKERS Every 10 miles there will be a distance marker indicating the distance you have travelled at that point. This will be complimented by 95-mile and 99-mile markers to help you to get through the final few miles. >>

12 Final Instructions Sportive timings Location Ride Mile First Rider Last Rider START / Queen Elizabeth Olympic Park Hub 1 / Hampton Court Palace 0 06:00 08: :05 10:20 Hub 2 / Newlands Corner 45 07:55 12:10 Leith Hill Summit 55 08:20 13:05 Box Hill Summit 68 08:45 14:00 Hub 3 / Leatherhead 73 09:00 14:40 FINISH / The Mall :00 17:00 TOILETS In addition to the toilets at the start, there are facilities at each Hub, Drinks Station and at regular intervals along the route for your use. After the start, the first toilets will be on The Highway between the Limehouse Link Tunnel and the Tower of London, just seven miles along the route. Toilets are provided, so please use them! Remember urinating in public or on private property is illegal. HUBS & DRINKS STATIONS The three Hubs will be key welfare points for participants and will offer food, drinks, toilets, medical facilities and basic mechanical assistance. For any mechanical services, labour will be free, however, you will be required to pay for any parts you require. You must remember to bring your drinks bottles with you on your bicycle as no cups will be provided at these locations. This will help us to reduce litter. The three Hubs and seven Drinks Stations (with toilet facilities) will be adjacent to the route in the following locations: Chiswick (Mile 14 Drinks Station) Hampton Court Palace (Mile 24 Hub) Pyrford Village (Mile 36 Drinks Station) Newlands Corner (Mile 45 Hub) Holmbury St Mary (Mile 51 Drinks Station) Box Hill Village (Mile 68 Drinks Station) Leatherhead (Mile 73 Hub) Esher (Mile 82 Drinks Station) Wimbledon Common (Mile 91 Drinks Station) New Kings Road (Mile 95 Drinks Station) Any litter you collect throughout the ride should be kept in your pockets and disposed of at Hubs or Drinks Stations along the route. Under no circumstances must you discard your litter at the side of the road. If you choose to support a local business or pub along the route by stopping for refreshments this is very much encouraged and recommended! but keep the cut-off times in mind so you don t get pulled out of the event. BUSINESS RELAY Riders taking part in the Business Relay will be sent more specific information separately. However, there are some key things that you need to consider when planning your day. You will need to consider the times that you think your team mate will arrive at your changeover location and ensure you are ready and waiting at the location with plenty of time to spare. If you re late you ll be letting down your whole team! 12 All business relay changeover locations are co-located with Hubs and on the approach to each location, as the rider taking part for that section of the route, you will need to look for the signage that will advise you clearly what side of the road to be on, to enter the changeover zone. The changeover points are found at the following locations: Hampton Court Green Mile 24 opposite side of the road to the Hampton Court Hub. The Barn, Newlands Corner Mile 45 you are required to cross the route to enter the site and care needs to be taken. Leatherhead Car Park Mile 73 if you arrive by cycle on the west side of the route you will not need to cross the route, however, if you approach from the east you will need to cross at a marshalled pedestrian-crossing point when advised it is safe to do so. It is important to remember that travelling to/ from each location will not be possible by public transport. If you are driving then you must park at the car park suggested. Remember, cycling on the route is NOT allowed until the changeover with your team mate has taken place. Participants who have finished their section of the route will not be able to continue along the rest of the route otherwise your whole team will be disqualified. >>

13 Final Instructions SLOWER CYCLISTS AT THE BACK OF THE FIELD At three points along the course, cyclists travelling slower than the nine-hour time limit (18kph/12mph average) will be directed along diversions, which will shorten the distance; this is because, based on the time you reach a certain point, you would not make it back to The Mall along the full route before the last finish time of 17:00, without being withdrawn from the event at a cut-off point. These three diversions are as follows: Diversion 1 West Horsley to Givons Grove Roundabout Diversion length 6 miles Route A246 Epsom Road/Guildford Road Diversion becomes operational at 12:00 and mandatory at that time Finish distance reduced to 77 miles Please note: This diversion route will be open to normal traffic throughout the day. If you are required to use this route, you will be required to obey the rules that govern the public highway until you rejoin the event route at Givons Grove Roundabout. Diversion 2 Abinger Hammer to Wotton Diversion length 1.5 miles Route A25 Guildford Road Diversion becomes optional from 11:30 Diversion mandatory at 12:30 Finish distance reduced to 92 miles Diversion 3 Burford Bridge to Givons Grove Roundabout Diversion length 4 miles Route A24 Dorking Road Diversion becomes optional from 12:30 Diversion mandatory at 13:30 Finish distance reduced to 94 miles DiversionS 2 & 3 For participants who take both diversions 2 & 3, their finish distance will be reduced to 86 miles. Although we would like as many participants as possible to be able to get back to The Mall under their own steam, to ensure that participants are not caught by the Prudential RideLondon-Surrey Classic, five cut-off points will be in operation at the following locations and following times: Mile 24 Hampton Court Palace 10:30 Mile 45 Newlands Corner 13:00 Mile 73 Leatherhead 15:00 Mile 84 Sandown Park 15:30 Mile 91 Wimbledon Common 16:15 If you do not reach the cut-off point(s) before the above times, you will be withdrawn from the event. Each cut-off point will have vehicles waiting to transport any participants who withdraw from the event back to The Mall with their bicycle. You will need to ensure that you report your rider number and name to a steward or marshal so that you are accounted for. Riders on the route after the above timings will be disqualified. DROPPING OUT A sweep system will be in place to collect any riders who cannot continue due to either fatigue, mechanical failure, or who fall behind the ninehour time limit. Vehicles will be travelling the route to collect participants where required and will operate more regularly at the tail end of the event. To ensure that the route is clear prior to the passage of the Prudential RideLondon-Surrey Classic, a final vehicle will be present at the tail end of the Prudential RideLondon-Surrey 100. IMPORTANT If you withdraw from the event it is vital that you give your name and rider number to a steward or marshal so that you can be accounted for. >> THE ROUTE Sportive ROUTE PROFILE 13

14 THE FINISH AREA The Royal Parks has allowed us to use The Mall, Constitution Hill and Green Park as the Finish Area for the Prudential RideLondon-Surrey 100. The map on page 16 shows the layout of facilities. We are grateful to the Royal Parks for its assistance and would ask that you show your appreciation by treating the area with the respect it deserves and not littering the Park and surrounding areas. Do not lean bicycles against fences or trees use the Bike Park instead. THE FINISH LINE The Finish Line is located on The Mall. As you cross the Finish Line, please keep moving and follow instructions from marshals. If you become distressed, our medical staff will be on hand to care for you. THE POST-FINISH AREA SECURE FINISH The Finish Area is a secure area with no public access. Once across the Finish Line you will be guided through the finish system. First you will be asked to dismount, then you will be offered a medal followed by a goodie bag, which contains water and food items. BAGGAGE You should aim to retrieve your own belongings from the baggage lorries as quickly as possible these will be positioned on Constitution Hill. Follow the signs and collect your baggage from the lorry with the relevant rider-number range displayed on it. Once you have collected your kit bag please move away from the baggage area to enable other cyclists space to collect their kit bags. BIKE PARK We are offering a secure bike-park facility for those of you who wish to relax in the festival area in Green Park. The Bike Park will be clearly signposted and marshals will be on hand to direct you while securely tagging your bicycle. Near the Bike Park we will also be providing toilets and changing facilities (still within the secure area). Please refer to the Finish Area map on page 16 for further details. Please leave the secure Finish Area via the designated exit points. MEET AND GREET AREA The Meet and Greet Area can be very busy, so please take note of the following advice. There will be meeting points in the Broad Walk area of Green Park. The trees in this area of the park will be marked with letters of the alphabet so you can 14 arrange to meet at your family initial or at another pre-arranged letter. Please ask your friends and relatives to meet you at one of these meeting points and ask them NOT to congregate around the exits from the secure area. This causes massive congestion for exiting cyclists as well as other health and safety issues for the large numbers of people in this area. Our security personnel are under instructions not to allow people to congregate here and to move them along. Please make your arrangements to meet friends and relatives carefully a little forward planning will prove extremely worthwhile. We strongly suggest that you have a contact telephone number to relay messages to a third party who will be at home and will be able to take calls and pass messages between you, should your plans go awry. Please ask your friends or relatives to bring these instructions with them there is a map of the Finish Area on page 16. In the unlikely event of the Finish Area becoming unavailable as a result of a serious incident on Ride Day, or the sportive being stopped for some other reason, you are advised to agree an alternative meeting place (this should >>

15 Final Instructions and plan to cycle back to your car or accommodation in London. Check what restrictions train operating companies may have in place for bicycles on event weekend at CAR PARKS If you are cycling back to an official car park, you will be expected to find your own way, so if you are unfamiliar with London come prepared with a map or GPS and plan your route at Remember, you will be cycling on open roads again, so you will be sharing the road with other traffic. not be within two miles of the Finish Area) with friends and relatives. This will ensure you have a predetermined place to meet that will be more accessible. Heavy mobile phone traffic on all networks means you may find it difficult to receive or make a call in and around the Finish Area. Therefore, do not rely on mobile phones as your only means of communication. Remember that you are likely to feel tired and weary, as well as proud of your achievement, and meeting with your friends and relatives after the sportive will be difficult among thousands of other cyclists and relatives if you haven t made simple arrangements. After crossing the Finish Line it will take a minimum of 15 minutes and closer to 30 to 40 minutes to reach the Meet and Greet Area. Remember to build these factors into your arrangements for meeting friends and relatives. Also in Green Park will be a medical station and our Information Point, as well as toilets. FESTIVAL AREA Why not relax in the Green Park festival area after your ride? Enjoy the beautiful surroundings of the Park, take the opportunity to watch the Prudential RideLondon-Surrey Classic on the Big Screen and enjoy refuelling at the festival food court. OTHER POINTS TO REMEMBER Make sure you tell your friends and relatives your Rider Number. It is the easiest way for our Information Point to identify you on our database. There will be a PA system in operation throughout the day at the Finish; this is only for official commentary and emergency announcements, NOT for cyclists seeking lost friends or family. Arranging to meet your friends and relatives at the finish is simply not adequate and will only lead to distress and frustration on both sides. Following the instructions above will help you to avoid this situation. HEADING HOME After the event you are likely to be extremely fatigued. Make sure you eat, drink and are well-rested and prepared to ride on the public highway before you leave the Finish Area. PUBLIC TRANSPORT & NATIONAL RAIL Restrictions apply to the carriage of bicycles on public transport in London. For details, check 15 RETURNING TO EAST LONDON Three chartered Thames Clippers, departing at regular intervals between 11:00 and 19:00, will be running from Blackfriars Pier towards east London. They will be strictly for participants only with no pre-booking required. These will be stopping at Canary Wharf, North Greenwich and Trinity Buoy Wharf Piers and will carry 50 participants and their bikes at a time with a maximum journey time of 40 minutes. There will also be the opportunity to have your bicycle transported from near the Finish Area back to east London by van, while you make your own way on public transport. You will have received more details on this via . PICK-UP If you are planning to be picked up by car following the event, please plan your meeting point in advance with your friend/relative. When planning your meeting point you will need to consider the following key information to avoid the event road closures and any congestion: Your agreed pick-up location should not be within a two-mile radius of The Mall, north of the river. This means that you will need to choose a location that is south of the river, north of Regents Park, east of Tower Bridge, or west of Kensington Gardens. If you are being dropped off at an official drop-off location, the same locations will not be available for use as pick-up locations. You are advised to use an existing off-street car-park facility, but make sure you agree this in advance. Many London roads require local parking permits and normal Sunday parking restrictions will apply. For road closure information, please visit >>

16 THE Final Instructions FINISH KEY BAGGAGE CATERING TOILETS MEDICAL TWO WAY PUBLIC CROSSING POINT INFORMATION SouVenirS THE ROUTE CHANGING TENTS SECURE AREA PRUDENTIAL RIDELONDON-SURREY CLASSIC If you have any energy left after conquering 100 epic miles at the Prudential RideLondon-Surrey 100, stay in central London to support the professional cyclists as they ride the closing miles of the Prudential RideLondon-Surrey Classic. Depending on the pace of the professional race, the winner could cross the Finish Line on The Mall from 17:45 onwards. 16

17 Sportive Medical Advice Over the next three pages you will find medical information and advice about cycling the Prudential RideLondon-Surrey 100. Read the following information very carefully we want you to enjoy your big day as safely and comfortably as possible By Dr Sanjay Sharma, BSc (Hons), FRCP (UK), MD Prudential RideLondon Medical Director It is YOUR responsibility to be fit and well on the day of the Prudential RideLondon-Surrey 100 in order to enjoy the experience and not put yourself at risk. If you are injured or ill before Ride Day you can return your entry for a guaranteed place at next year s sportive. MEDICAL PROBLEMS Discuss any medical problems with your General Practitioner (GP). This advice supplements anything he or she says. See your GP if you have a problem that makes it a risk to cycle in a sportive. If you have a serious medical condition and want to consider riding you should get your GP and/ or specialist s agreement. If this applies to you, please send us details of your condition and treatment along with your Rider Number. Address the envelope to Medical Director, mark it Confidential and send it to: Prudential RideLondon-Surrey 100, PO Box 1234, London SE1 8RZ. We cannot give 17 individual cyclists advice but are happy to advise your GP. If you have a medical problem that may lead to you having a blackout, such as fits or diabetes, please put a cross on the front of your rider number and write the details, especially your medication, on the reverse of the number. On pages 18 and 19 you will find further useful and comprehensive advice from the Prudential RideLondon-Surrey 100 Medical Team. >>

18 Sportive Medical Advice FIT TO COMPETE Cycling is good for the heart but in any strenuous endurance event there are occasionally fatalities from serious heart disease in athletes apparently unaware that they had a problem. Their condition may have been detected if they had had medical advice and the relevant heart tests. A fitness test is not sufficient to detect these problems. If you have a family history of heart disease or sudden death, or have a high risk from high cholesterol or high blood pressure but PARTICULARLY if you have symptoms of illness. If you have flu it can take as much as a month to recover, so consider whether you should take part in the sportive this time. TRAINING To reduce injury risk, vary your training rides, the pace and distance. Wear a helmet and BE VISIBLE wear bright or reflective clothing. Muscular aches and pains often occur after an increase in training. Try to gradually increase your training so that you do not suffer prolonged periods of exhaustion. Separate days of heavy mileage with one or Aim to drink when you feel thirsty, and refill your drinks bottles at each Hub on the route heart disease, ie chest pain or discomfort on exertion, sudden shortness of breath or rapid palpitations, see your General Practitioner who will be able to arrange for you to have a proper cardiac assessment. Such an assessment may not be instantly available, but continuing to ride with these symptoms may shorten your cycling career catastrophically! ILLNESS If you have flu, a feverish cold or a tummy bug, do not train until you have fully recovered, then start gently and build up gradually. Do not attempt to catch up on lost mileage after illness or injury this may cause further damage or two days of lighter training, or rest days so that your body can refuel your muscles with muscle glycogen. If you cannot ride 50 miles comfortably three weeks before the sportive, you are unlikely to safely manage 100 miles. We do not recommend you ride on this occasion if you have not trained properly. THINK BEFORE YOU DRINK You need to replace some of the fluid lost in sweat otherwise your body becomes dehydrated and less efficient. However, DRINK WHEN YOU FEEL THE NEED and DO NOT drink water excessively before, during or after the sportive as you may develop hyponatraemia. As with other endurance sports, cyclists who overdrink are at risk of developing hyponatraemia, a serious medical condition where sodium levels in the bloodstream are diluted. Hyponatraemia has resulted in a number of deaths in major >> SUPPLEMENTS Adequate preparation for a sportive requires appropriate nutrition, hydration and rest. Athletes often consume isotonic, carbohydrate and protein drinks as well as energy gels and bars purchased in sports and health food shops in preparation for the event, which is considered safe practice. However, over the last two decades there have been an increasing number of commercially available compounds that claim to enhance performance. Some have been found to contain substances banned in other countries and other products (such as steroids) that are banned for use among competitive athletes. Such products are usually purchased via the internet and should not be used by anyone training for a sports event. Cyclists using performance-enhancing compounds that have not been licensed and regulated properly may experience serious side effects and increase their risk of developing heart disturbances that culminate in sudden death. For example, there have been well-publicised cases of runners inadvertently using compounds in an attempt to help them fight fatigue during endurance events which have caused detrimental effects on their health, resulting in their death. In one recent case, toxicology identified traces of DMAA, which is an amphetaminelike substance. Although banned in sport, the product was legally available at the time and advertised as a powerful performanceenhancing agent and the warnings associated with the potential harmful ingredients were not highlighted on the product. Cyclists should avoid consuming unregulated substances bought over the internet. 18

19 Sportive Medical Advice endurance events over the last few years and is entirely avoidable by not overdrinking. DRINKING IN TRAINING Alcoholic drinks, tea and coffee are dehydrating. Take on board plenty of nonalcoholic drinks, especially when training in hot weather. Drinking on the bike needs practice. Practise drinking during longer training rides and make sure you are used to the drinks available on the day. DRINKING ON THE DAY Make sure your water bottles are full before the sportive. Sip some water or sports drink in the half hour before the start so that you begin the event reasonably hydrated. Drinks will be available at regular intervals along the route at Hubs and Drinks Stations (there are three Hubs, situated roughly every 25 miles along the route). Do not be greedy when you re grabbing drinks as you may be depriving slower cyclists behind you of much needed fluids. Drink when you feel the need and DO NOT gulp large volumes of fluids before, during or after the sportive. Your needs vary with your build, your speed and above all the weather. After the finish you can only rehydrate (replace lost fluids) gradually over the next 24 to 48 hours. Do not drink large volumes of fluid after finishing: listen to your thirst and drink accordingly. Eat some salty food as well as spacing out your drinks. This way you will not get hyponatraemia and will still replace the water, salt and glycogen lost in riding the sportive. EATING Large doses of supplementary vitamins and minerals (such as iron) are not essential and produce no benefit if you are on a good mixed diet, but additional vitamin C in small doses is reasonable when fresh fruit and vegetables are in short supply. Training (with adequate rest) helps you to sustain a high level of muscle glycogen if you eat enough carbohydrates. If you can, eat within two hours of your long rides. This helps 19 replace muscle glycogen quickly and also speeds recovery. In the last few days before the sportive, eat more carbohydrates (pasta, bread, potatoes, cereals, rice and sweet things) and less protein (meat) at the same time as tapering or reducing your training. This loads your muscles with glycogen, which will delay, or even prevent, bonking. on the day Wear appropriate clothes for the weather, but be prepared for all conditions. Do not ride if you feel unwell or have just been unwell, even if you are raising money for charity. Most medical emergencies occur in people who have been unwell but do not wish to miss the event. If you feel feverish, have been vomiting, have had severe diarrhoea or any chest pains, or otherwise feel unwell, it is unfair to you, your family and your sponsoring charity to risk serious illness and become a medical emergency. You are unlikely to do yourself justice. There are many other sportives. >>

20 Safety in numbers When it comes to riding safely in a group, British Cycling have the answers. Follow their advice to ensure you and your fellow riders enjoy safer cycling When you line up on the start line of the Prudential RideLondon-Surrey 100 on Sunday 4 August, you ll be in good company. In fact, you ll be in the company of around 20,000 other equally keen sportive riders as you set off to tackle 100 miles through the capital and out into Surrey. If you re a little late nailing your training, check out British Cycling s Insight Zone at for expert advice and training plans. Once your fitness is on track, it s worth spending some time getting to grips with other key sportive skills like being comfortable riding in a group. If you ve done a lot of your training alone, cycling in a bunch can take a little getting used to. Here s how to get started. Communicate The single most important factor to successful group riding is communication. Make sure that you know what hand signals mean and always pass any verbal signals through the group. As well as the obvious shouts you re likely to hear, such as slowing and braking, others to be aware of are car up, meaning there is a car ahead that you need to be aware of, car back, meaning there is a car behind and single out, meaning you should adopt single file. Be aware that there are local variations of these shouts, so use your eyes too. There are also a number of hand signals you should be aware of (see the examples on page 21). Be aware Stay relaxed in the group but constantly look around and don t mindlessly follow the wheels of the rider in front. Look past the riders in front to get a heads up of the road ahead. Always look first and let the riders around you know before moving within the group. Obey the rules of the road Most sportives take place on roads that are open to traffic. The Prudential RideLondon-Surrey 100 will take place on closed roads, but you should still ride sensibly. As a gerenal sportive-riding rule, respect junctions and always stay on the correct side of the road. Ride consistently and predictably Your movements will affect everyone in the group. Hold a straight line, don t weave and always overtake around the right-hand side of the group. Don t grab your brakes and, if you stand out of the saddle, don t let your back wheel drop back. Also, when you come to a Hub, no matter how relieved you are to see it, don t veer across the road. Make sure both you and your bike are prepared Ensure your bike is well maintained as misfiring gears or poor brakes can make you a liability in a bunch. Carry suitable spares, clothing and some food and drink so that you re self-reliant. 20 Avoid half wheeling If road conditions and traffic allow, you ll often be riding two abreast. Maintain an even pace and stay level with the person next to you. Do not constantly up the pace whenever a rider draws level to you. Known as half-wheeling, this is definitely frowned on. Wheel suck Don t always sit among the wheels and shirk your stint on the front. Even if you just put in a few turns of the pedals, it ll be appreciated. However, even if you re finding the pace easy, don t get on the front and put the hammer down a term used to describe someone riding at the front of a group at a hard pace. Try to keep the pace and effort consistent. Don t ride in the gutter If you re on the front of the group, don t sit in the gutter as you ll be forcing everyone else to follow you, increasing the likelihood of hitting obstructions such as drain covers and of picking up punctures. Where possible, ride one metre out from the curb. Expect the group to change Groups will change, fragment and reform as the ride progresses. Expect larger groups on flat sections but, on longer climbs, they ll break up. Similarly, on descents, riders will tend to string out to give more time to react at higher speeds. See page 21 for hand signals to help keep you safe when cycling in a group >>.

21 Hand Signals 1 STOP Hand straight up in air. Group is stopping for a junction, puncture or because there is an obstruction in the road. Stay safe when group cycling on the roads by using these five important hand signals, kindly provided by British Cycling 2 SLOW Move one hand as if gently patting an invisible dog. Group is slowing down or just easing things back a bit. 3 OBSTRUCTION Waving/pointing behind back indicates that there is an obstruction such as a parked car or pedestrian and that the whole group needs to move in the direction indicated to avoid it. 5 BELOW Pointing down at road sometimes with a circling motion to obstruction on road such as a pothole or drain cover that needs to be avoided. Be sensible with this one and only point out major obstacles. This signal is often accompanied with a call of below. 4 TURN Left or right hand extended out to side. Direction of turn/change in direction coming up. 21