2018 CYCLIST HANDBOOK. Everything you need to know to make your K+S MS Bike a fantastic experience

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1 2018 CYCLIST HANDBOOK Everything you need to know to make your K+S MS Bike a fantastic experience

To ensure you have the most up-to-date information, please make certain that we have your current email address.

2 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 mailed to you, please contact us at info.sask@mssociety.ca or Thank you and welcome to K+S MS Bike Canada has the highest rate of multiple sclerosis in the world. When you participate in K+S MS Bike, you are bringing us closer to the biggest possible breakthrough for people affected by MS: a cure. This year, thousands of cyclists will again ride hundreds of kilometres across this beautiful province, united by a powerful common goal: a future free of MS. Thank you in advance for being part of this amazing experience. This handbook not only contains all the participant information you need; it also has tips to help you meet and beat your fundraising goal. All you need is a bike and the passion to end MS to participate! Contents Introduction Welcome... 2 Your Impact... 3 What you need to know... 4 Rookies Bring your own rookie... 5 Support to new riders... 5 TeamMS Cycling with a team... 6 National company teams... 6 Fundraising Fundraising... 7 Rewards... 8 Mission First Club... 8 Top fundraising leaders... 9 Event day information Ride support Refreshments Safety Training tips Special events Volunteers Event day information What to bring Accommodations Schedule of Events & Maps Avonlea Waskesui Contact Us Thank you Sponsors GEAR UP TO END MS

Your impact Every year, more than 10,000 cyclists take part in 20 MS Bike events across Canada, raising more than $9 million.

impact on the lives of Canadians living with MS. Thank you for taking action to end Canada s disease! 30.0% 19.1% 24.

4% MS and Wellness 5 IN 10 IDENTIFIED EMOTIONAL WELLBEING AS THEIR TOP WELLNESS PRIORITY More than 1000 people with MS contributed to our

3 Your impact Every year, more than 10,000 cyclists take part in 20 MS Bike events across Canada, raising more than $9 million. By supporting innovative MS research as well as services and programs to help people with MS in their day-to-day lives, you are making an impact on the lives of Canadians living with MS. Thank you for taking action to end Canada s disease! 30.0% 19.1% 24.5% Cause & Risk Factors 26.4% MS and Wellness 5 IN 10 IDENTIFIED EMOTIONAL WELLBEING AS THEIR TOP WELLNESS PRIORITY More than 1000 people with MS contributed to our MS Wellness Survey, which is being used to inform research funding programs related to wellness. Your efforts have made this initiative possible, and will help to fund high-impact studies in the areas of nutrition, physical activity and emotional wellbeing K+S MS Bike Cyclist Handbook 3

What you need to know K+S MS Bike is a fundraising event, not a race, therefore each rider must raise a minimum of $295. We encourage riders to strive to earn a jersey by raising $1,000+.

We ask that cash donations are brought to the event or to an MS Society office. Please don t send cash in the mail. All riders must wear a helmet.

4 What you need to know K+S MS Bike is a fundraising event, not a race, therefore each rider must raise a minimum of $295. We encourage riders to strive to earn a jersey by raising $1,000+. The registration fee is non-refundable and non-transferrable and does not apply towards the minimum fundraising requirement. We ask that cash donations are brought to the event or to an MS Society office. Please don t send cash in the mail. All riders must wear a helmet. Please see the Safety on route section on page 12 of this handbook for more information about safety requirements and guidelines. Meet Wanda After receiving my multiple sclerosis diagnosis I was in shock. I was recently married, a new mother, and unable to work. I had a What! Now what? moment. My MS made me a fighter and I became passionate about not allowing this disease to control my life. I wanted to do my part to raise funds to support MS research, so I joined the MS Bike. I saw so many people of all shapes and sizes cycling for me and everyone affected by multiple sclerosis and I m proud to say I have continued to make a difference. I m entering my 25th year riding in the MS Bike, and during that time my team, Zena s Warriors, has raised approximately $400,000 for research, programs and services. JOIN ME, get involved volunteer or raise funds for this years K+S MS Bike. Wanda, K+S MS Bike Ambassador and 25-year participant 4 GEAR UP TO END MS

Bring your own rookie Invite a friend, family member or colleague to ride with you and their registration fee will be waived! * Call 1-800-268-7582 to get registered for free.

5 Bring your own rookie Invite a friend, family member or colleague to ride with you and their registration fee will be waived! * Call to get registered for free. *Applies only to a new cyclist being referred by a past participant. One referral per past participant. All registered cyclists must raise the $295 fundraising minimum. Are you a first-time rider? You re in for an amazing experience! We offer support to new riders to help with your fundraising as well as getting ready for the big day. We will provide you with resources to help you reach your fundraising goal, match you with a team if desired and guide you throughout the process. Check out fundraising tips and rewards on pages 7 and 8. Learn the perks of riding with a team on page K+S MS Bike Cyclist Handbook 5

6 Cycling with a team is the best way to Have more fun it s always more fun with family, friends and coworkers by your side. Strengthen your impact teams make a bigger impact by raising more funds and giving more visibility to the cause. Show your spirit - order custom Primal team jerseys with your own logos and colours. Increase your corporate visibility gain exposure for your company and grow camaraderie amongst your colleagues. Stay motivated keep your motivation and fundraising on track. Be a part of Rider Village on event day earn or bring a tent for you and your team to gather at before and after the event (Waskesiu only). National company teams If your company has three or more teams registered for MS Bike nationally, you will receive the following additional benefits: Dedicated online presence to promote and track all employee teams across Canada Onsite recognition of involvement Dedicated MS Society staff support to help promote and support your teams Dedicated team area on event site Tools and resources to host a kick-off event at your office For more information on becoming a national company team, contact info.sask@mssociety.ca. 6 GEAR UP TO END MS

7 Fundraising Make it personal Donate towards your own fundraising goal to get the momentum going and show your commitment to the cause. Ask your top donors first To set the standard of donations you receive, reach out first to those who ve been generous in the past or who will support your efforts. Then ask everyone This is the number one tip given by our top fundraisers and when we say everyone, we mean everyone! Share why you ride and be prepared to tell donors about MS and how their donations are put to good use. Ask your workplace Check with your workplace if it offers a charity matching gift program. Send in a request to match your donation to help increase your fundraising total. Get started Start early Once you register, start fundraising. The sooner you start asking, the sooner you will reach and even surpass your goal. So start asking today! Use the Participant Centre The Participant Centre s tools and resources make it easy to achieve your fundraising goal. You can edit your personal page, request secure donations, send customizable s and track your progress at msbike.ca. Set a goal of $1000 When you set a higher goal, many people will give larger donations to help you reach it. If you raise $1,000, you earn our commemorative Club 1000 jersey. Raise $2,000 and you earn the matching shorts. Use 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 and download our new and improved MS Bike app, details at msbike.ca. Get creative Fundraising doesn t have to be restricted to asking for donations. Sell your baked goods in return for a donation. Throw a party and ask guests to donate in lieu of a hostess gift. Organize a sports pool and dedicate a portion of the money to your fundraising. Your donors will appreciate your effort and commitment. Join or form a team Need to stay motivated? Many teams are looking to welcome new members. Call to find out how to join an existing team, or form your own team with coworkers, family and friends. There is power and fun in numbers. Thank your donors Follow up and thank those who have helped you reach your fundraising goal! This is made easy through pre-populated and customizable templates in the Participant Centre K+S MS Bike Cyclist Handbook 7

Rewards To thank you for raising crucial funds for MS, we recognize your fundraising accomplishments with rewards*.

jersey, event t-shirt, and an invitation to the Dinner of Champions where you will be honoured for this amazing fundraising

to the Dinner of Champions Raise $3500+ Receive a $250 gift card, as well as the Club 2000 cycling shorts, Club 1000 jersey, an

an invitation to the Dinner of Champions, and an event t-shirt Raise $1000+ Receive the Club 1000 jersey, an invitation to the

substitute prizes of equal or greater value. Gift cards are not cumulative.

8 Rewards To thank you for raising crucial funds for MS, we recognize your fundraising accomplishments with rewards*. Raise $12,500+ Ride in the Tour of Champions OR receive a $900 gift card, as well as the Club 2000 cycling shorts, Club 1000 jersey, event t-shirt, and an invitation to the Dinner of Champions where you will be honoured for this amazing fundraising achievement Raise $5000+ Receive a $400 gift card, Club 2000 cycling shorts, Club 1000 jersey, event t-shirt, and an invitation to the Dinner of Champions Raise $3500+ Receive a $250 gift card, as well as the Club 2000 cycling shorts, Club 1000 jersey, an invitation to the Dinner of Champions, and an event t-shirt Raise $2000+ Receive the Club 2000 cycling shorts, Club 1000 jersey, an invitation to the Dinner of Champions, and an event t-shirt Raise $1000+ Receive the Club 1000 jersey, an invitation to the Dinner of Champions and an event t-shirt Raise $295+ Receive an event t-shirt *The MS Society of Canada reserves the right to substitute prizes of equal or greater value. Gift cards are not cumulative. Rewards are based on funds submitted approximately 2 weeks after the event. Choose to receive a gift card from one of the following: Dutch Cycle, Bike Doctor, Canadian Tire and Walmart 8 GEAR UP TO END MS

Top fundraising leaders Want to know how to join the Top 25 club?

Challenge yourself with unique fundraising ideas or contact us for fundraising tips so that you can be a part of this club.

Experiences for top fundraisers Tour of Champions The MS Bike Tour of Champions is an opportunity to experience firsthand the international movement to end MS while cycling through a unique part of

9 Top fundraising leaders Want to know how to join the Top 25 club? Our Top 25 club consists of the top fundraisers from each event the previous year, who can be identified at each of the events by an iconic yellow rider bib. Challenge yourself with unique fundraising ideas or contact us for fundraising tips so that you can be a part of this club. $1000+ Club perks Club 1000 jersey and/or Club 2000 shorts Massage following your K+S MS Bike Ride Invitation to the 2018 Dinner of Champions Recognition of achievement in the Gearing Down Newsletter Experiences for top fundraisers Tour of Champions The MS Bike Tour of Champions is an opportunity to experience firsthand the international movement to end MS while cycling through a unique part of the United States with fellow MS Bike participants. If you raise $12,500+, you will be offered a spot on Team Canada in the 2019 tour, along with a Team Canada jersey provided by Primal. For more information, please contact info.sask@mssociety.ca. Dinner of Champions Each fall, participants who raise $1000+ are invited to attend the Dinner of Champions in Regina and Saskatoon. Make 2018 the year you join this exceptional group of top fundraisers for an evening of fun, friends, and awards K+S MS Bike Cyclist Handbook 9

Ride support K+S MS Bike is a fully supported cycling tour. The following services are provided to registered cyclists wearing the appropriate rider bibs.

It is also equipped with portable toilets and first aid supplies. SAG vehicles Support and gear (SAG) vehicles travel along the route between rest stops.

10 Ride support K+S MS Bike is a fully supported cycling tour. The following services are provided to registered cyclists wearing the appropriate rider bibs. Rest stops Optional rest stops are located every 10 to 15 kilometres along the route. Each rest stop is stocked with refreshments like water, sports drinks, snacks and fruit. It is also equipped with portable toilets and first aid supplies. SAG vehicles Support and gear (SAG) vehicles travel along the route between rest stops. They can help cyclists with flats and basic first aid and will also transport cyclists to the next rest stop if a bike mechanic or first aid is needed. If a cyclist is unable to complete the ride, a SAG vehicle can transport the cyclist to the finish line. First aid Trained first aiders are available throughout the route to help all participants. If you need assistance, do not hesitate to ask. In the case of an emergency, please call 911. Bike mechanics Most rest stops will have a bike mechanic, courtesy of Bike Doctor and Dutch Cycle who can provide basic repairs (i.e. tools and tubes). We encourage you to take your bike to a Bike Shop for an inspection prior to the ride or attend a Tune-Up Party to ensure that your bike is in top condition. To signal a SAG vehicle driver, follow these steps: Move safely off the road and out of the path of other cyclists Dismount and stand near your bike Remove your helmet and wave it at the SAG vehicle 10 GEAR UP TO END MS

Refreshments K+S MS Bike, along with generous sponsors, will provide food and beverages during the ride. (Items will vary by location and may not meet all dietary needs.

11 Refreshments K+S MS Bike, along with generous sponsors, will provide food and beverages during the ride. (Items will vary by location and may not meet all dietary needs. If you have special dietary requirements, please pack additional food that you may need.) Bring your own water bottle and have it refilled at the filling stations. Start line Fruit Breakfast snack items Coffee Water Sports drinks Rest stops Fruit Snacks Water Sports drinks Lunch Fruit Water Sports drinks Sandwiches Soup Snacks Finish line Fruit Water Sports drinks Pop Juice Chips Waskesiu Banquet Celebration BBQ Avonlea Celebration Dinner Celebration Banquet 2018 K+S MS Bike Cyclist Handbook 11

Safety on route This is not a competitive race; respect fellow cyclists and different levels of

This is mandatory. Give hand signals when stopping or turning.

Only use your cell phone when stopped and pulled to the right out of bike and vehicle traffic.

The communities we ride through are supporting our mission to end MS let s thank them by being

12 Safety on route This is not a competitive race; respect fellow cyclists and different levels of cycling experience. Many participants are recreational cyclists. Wear a helmet correctly. This is mandatory. Give hand signals when stopping or turning. Obey traffic signs and signals at all times. 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. The communities we ride through are supporting our mission to end MS let s thank them by being respectful Ride on the right side of the road or in marked bike lanes to allow faster cyclists and vehicles to safely pass on the left. Ride single file to let vehicles and faster cyclists pass on the left. 12 GEAR UP TO END MS

Training tips While K+S MS Bike is a recreational event and a fit for cyclists of all levels, we encourage riders to get geared up to end MS before the event in the following ways: Make sure your

Start your training ride with shorter distances like 15 to 20 kilometres and gradually increase it up to 60 kilometres.

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 a K+S MS Bike team for motivation.

13 Training tips While K+S MS Bike is a recreational event and a fit for cyclists of all levels, we encourage riders to get geared up to end MS before the event in the following ways: Make sure your bike s a good fit. Attend our Tune-Up Parties for a free inspection and adjustment where necessary. Go ride. Start your training ride with shorter distances like 15 to 20 kilometres and gradually increase it up to 60 kilometres. We will let participants know about any organized training rides near them by , so keep an eye on your inbox. 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 a K+S MS Bike team for motivation. Special events and opportunities Tune-Up Parties Regina August 7th, 2018 Saskatoon September 6th, 2018 Locations and details will be announced closer to the date. Volunteers Volunteers are crucial to K+S MS Bike s success. From assisting in the planning of the K+S MS Bike event to helping on event day, there is a volunteer position for everyone. Meet new people and make an impact in lives of people with MS right in your community. For more information on getting involved in a K+S MS Bike event in your community, please contact us at info.sask@mssociety.ca K+S MS Bike Cyclist Handbook 13

Mail to: 150 Albert St, Regina, SK, S4R 2N2 or #2 706 Dutchess St, Saskatoon, SK, S7K 0R3 Event t-shirts and top fundraiser apparel will only be handed out in person on event day or at an early

14 Event day information AVOID THE RUSH: Get your cyclist package early! Submit (online or deliver) any funds that you raise throughout the year to a MS Society of Canada Saskatchewan Division office in Regina or Saskatoon. Do not send cash by mail. Mail to: 150 Albert St, Regina, SK, S4R 2N2 or #2 706 Dutchess St, Saskatoon, SK, S7K 0R3 Event t-shirts and top fundraiser apparel will only be handed out in person on event day or at an early check-in. FREE parking is available at all start/ finish locations. However, please carpool when you can and do not leave valuables in your vehicle. Check-in information If you don t have a chance to check in early, you can check in upon arrival on event day. Bring your completed donation tracking forms (both available for download online via your Participant Centre) and (participant information) form. We require each donor s complete and valid postal address in order to issue a tax receipt, even if an address has been provided. Present cash or cheques not previously submitted (minimum of $295 must be submitted to ride). Ready to ride? Here s what to bring Riding gear Helmet (required) Water bottles Rain gear (we ride rain or shine) Comfortable cycling clothes Sunglasses Personal items ID (including your Health Card) Pocket money Any needed medications Sunscreen and lip protection Change of clothes for evening banquet (if applicable) We recommend that you leave your valuables at home and only bring the necessary items that you need for the event. The MS Society cannot be responsible for lost or stolen articles. 14 GEAR UP TO END MS

Accommodations Cyclists are responsible for arranging own for the K+S MS Bike. It is recommended that cyclists book accommodations sooner rather than later as these can book up quickly!

Avonlea Waskesiu Dunnet Regional Park Campground To book a camp site and look at nightly camping rates at Dunnet Regional Park Campground, please visit www.dunnetpark.

15 Accommodations Cyclists are responsible for arranging own for the K+S MS Bike. It is recommended that cyclists book accommodations sooner rather than later as these can book up quickly! The following options are listed as suggestions only. Avonlea Waskesiu Dunnet Regional Park Campground To book a camp site and look at nightly camping rates at Dunnet Regional Park Campground, please visit The following businesses in Waskesiu have agreed to give our participants a discount. Be sure to mention that you are riding in the K+S MS Bike when booking your stay. Armstrong Hillcrest Cabins 15% discount Kapasiwin Bungalows 15% discount Waskesiu Resorts 20% discount The Suites at Waskesiu 15% discount For a complete listing of Waskesiu accommodations, visit Camping Accommodations To reserve a camping spot in Beaver Glen or Red Deer Campground contact: or visit: K+S MS Bike Cyclist Handbook 15

Avonlea SCHEDULE OF EVENTS Saturday, August 18 7 AM K+S MS Bike Kick-Off Check-In Breakfast Team Photos (7:45-8:45 AM) Club 1000 Photo (8:45 AM) 9 AM Opening Ceremony and Kick Off at Avonlea

16 Avonlea SCHEDULE OF EVENTS Saturday, August 18 7 AM K+S MS Bike Kick-Off Check-In Breakfast Team Photos (7:45-8:45 AM) Club 1000 Photo (8:45 AM) 9 AM Opening Ceremony and Kick Off at Avonlea Community Hall K+S MS Bike Begins! 10 AM 2 PM Lunch available be sure to plan your stops and pace accordingly! 12 PM 5 PM Rider Village Open Finish Line Celebrations Beer Gardens Music, Games, and Snacks 4:00 PM Route Closes 5:00 PM Doors Open for Banquet 5:30 PM 8 PM Banquet meal provided by Charlotte s Catering * Please note - Cyclists will be responsible for their own storage and security of their bike. Banquet Tickets: * All cyclists and volunteers will receive a banquet ticket. If you would like to purchase additional tickets for guests they are $20/ person. Extra Banquet Tickets All cyclists and volunteers receive a complimentary ticket for the banquet at 5:30pm on event day. If you wish to purchase an extra banquet ticket for a guest, the deadline to do so is August 9th. Tickets are $20 per person and can be purchased in the Regina office or over the phone ( ). Tickets will NOT be sold at the event on August 18th. Dietary Restrictions If you or your guests have any dietary restrictions please let us know. 16 GEAR UP TO END MS

17 Avonlea Route August 18, or KM 2018 K+S MS Bike Cyclist Handbook 17

18 Waskesiu SCHEDULE OF EVENTS Friday, September 14 7 PM 9 PM Early Check-In at the Waskesiu Community Hall Beverages available for purchase Saturday, September 15 8:30 AM K+S MS Bike Kick-Off Check-In Light Continental Breakfast Team Photos (8:45 AM) Club 1000 Photo (9:45 AM) 10 AM Opening Ceremony and Kick Off K+S MS Bike Begins! 11 AM 1:30 AM Lunch available Be sure to plan your stops and pace accordingly! 2:30 PM Challenge option closes. All cyclists wanting to do the Challenge Route must have started. 1:30 PM 4:30 PM Rider Village Activities Finish Line Celebrations Beer Gardens Team Tents Club 1000 Massages first come, first served Music, Games, and Snacks 4:15 PM Route Closes 4:30 PM BBQ Supper Begins Extra BBQ Tickets All cyclists and volunteers receive a complimentary ticket for the BBQ being served in Rider Village at 4:30pm on event day. If you wish to purchase an extra BBQ ticket for your family, the deadline to do so is September 6th. Tickets are being sold at $20 for adults, $15 for children 6-12, and all children 5 and under are free when accompanied by an adult with a ticket. Tickets can be purchased in the Saskatoon office, or over the phone ( ). Tickets will NOT be sold at the event on September 15th. Dietary Restrictions If you or your guests have any dietary restrictions please let us know 5 PM Closing Awards & Ceremonies 5:30 PM Last call for alcohol 6 PM Bar and Hall close 18 GEAR UP TO END MS

Waskesiu Route September 15, 2018 Rest Stop #6 Birch Bay Marina - Kayak Challenge 5KM September 15, 2018 50 or 76km Rest Stop #5 &

- Cyclist & volunteer check-in - Breakfast/Lunch/BBQ All rest stops are equipped with: 8.

19 Waskesiu Route September 15, 2018 Rest Stop #6 Birch Bay Marina - Kayak Challenge 5KM September 15, or 76km Rest Stop #5 & #7 Point View 50KM or 76KM Waskesiu 8KM Challenge Route - Repeat second half from Hall to Birch Bay Lake START/FINISH/REST STOP #4 - Cyclist & volunteer check-in - Breakfast/Lunch/BBQ All rest stops are equipped with: 8.5KM - Washrooms - First Aid - Water & Snacks Rest Stop #1 & #3 Shady Lake Turn Around Point Rest Stop 3.5KM Rest Stop #2 Namekus Lake 2018 K+S MS Bike Cyclist Handbook 19

20 Join us online msbike.ca Access your Participant Centre to track your fundraising progress Learn more about fundraising tips, rewards and tools Visit your event page for up-to-date event information Do you receive our s? News about the events are sent out regularly to keep you informed. If you haven t received information, contact us at flickr.com/mssocietysask 20 GEAR UP TO END MS

K+S Potash Canada (KSPC) is committed PROVINCIAL SPONSORS LOCAL SPONSORS -Maeghan

21 Thank you to our sponsors TITLE SPONSOR NATIONAL SPONSORS Title Sponsor Message OFFICIAL APPAREL PARTNER unpredictable disease in Saskatchewan. K+S Potash Canada (KSPC) is committed PROVINCIAL SPONSORS LOCAL SPONSORS -Maeghan Dubois, Manager, Communications at K+S Potash Canada and K+S MS Bike Participant 2018 K+S MS Bike Cyclist Handbook 21

2016 CYCLIST HANDBOOK

2016 CYCLIST HANDBOOK 1 2016 CYCLIST HANDBOOK Fraser Valley Grape Escape June 11 + 12 2 GEAR UP TO END MS This handbook contains everything you need to know to make your MS Bike a fantastic experience!