Biking to the Viking. msbiketours.ca. Manitoba Division

Transcription

1 Biking to the Viking R Manitoba Division

2 Table of Contents Table of Contents... General Tour Information... Fundraising Tips... Fundraising Rewards... Important Dates... Schedule of Activities... Stonewall Veteran s Memorial Sports Complex... Gimli Recreation Centre... TeamUp with TeamMS... TeamMS Team Village... Route Map... Training for the Tour... Nutrition Plan... Advance Check In... Accomodations... Tour Rules... Contact Information R Manitoba Division BIKING TO THE VIKING 2

3 General Tour Information You likely have many questions about the 23rd annual Biking to the Viking MS Bike Tour which takes place from August 25-26,. This cyclist handbook provides information to help you have a successful cycling and fundraising experience this August, whether you are cycling as an individual, as part of a team, or as a Team Captain. Registration Each cyclist is required to pay a $40 registration fee and raise at least the minimum pledge amount of $250 prior to the start of the Bike Tour. Registration fees are non-refundable, non-transferable and non-receiptable. Fundraiser Benefits Manitobans with MS The Biking to the Viking MS Bike Tour is an annual fundraiser to support breakthrough multiple sclerosis research and a host of client services and programs. By registering for the MS Bike Tour and raising funds, you re making a profound difference in the lives of the more than 3,000 Manitobans living with MS. Information Centers Information Centers will be located at the Stonewall Veteran s Memorial Sports Complex (start/finish) and the Gimli Recreation Centre (overnight location) for any Tour questions. Food and Beverages Food and beverages are provided along the route. Rest Stops, located every km, provide you with water, sports drinks and light snacks. Breakfast, lunch and a hot dinner are served on Saturday, while a hot breakfast, lunch and a finish line BBQ await you on Sunday. Inclement Weather Just like MS, weather is unpredictable. The MS Bike Tour rolls on rain or shine. Be prepared for any type of weather and pack appropriately. Medical Support Trained, professional medical personnel are available throughout the route to help all participants. If you need help, do not hesitate to ask. Bike Patrol & Route Marshals Volunteer bike patrol and route marshals provide extra safety and security. This special team of cyclists and volunteer drivers offer assistance along the route and monitor cyclist safety. Bike patrol members are also on hand to help novice cyclists. Please listen to them! SAG Vehicles Support and Gear (SAG) vehicles pick up cyclists who cannot finish the Tour, or need a break from cycling. Cyclists will be taken to the next checkpoint on both days of the Tour. Snag a SAG by safely getting off your bike and holding your helmet up in the air. Website Check the Tour website out at. This website is regularly updated with the most recent Tour news. Download maps, pledge forms and discover the power of online fundraising! 3 BIKING TO THE VIKING

4 Fundraising Tips Fundraising Tips Set a goal. Set your fundraising goal high. You may be surprised at how much you can raise just by asking. Pledge yourself first. Lead by example. Pledge yourself generously this will set the level for everyone else. Start your fundraising early. Participants who start fundraising early raise more money overall. Don t be afraid to ask. Create a donor list of people that you think would be interested in supporting you and go from there. Post an MS Poster in your lunch room. Write your name and number on the poster. Request donations online. Access your cyclist profile online at and send an to your friends, family and co-workers. Personalize your Online Fundraising System page. Make your OFS page compelling by adding your own photographs and text. Let sponsors know why you have chosen to ride, and why the MS Bike Tour deserves support! Spread the Word. Let people know you are fundraising for the MS Bike Tour and why. Change the signature line of your outgoing s to mention your involvement. Join or create a team. Teams raise more per member than if they d participated solo. The energy that comes from participating on a team is contagious. Participants see teams getting together to raise money and have fun, and they want to do the same. Online Fundraising System Your personal portal to donors around the world! Benefits include: Safe all online donations are 100% secure Accurate - eliminates paper work and the need to collect cash and credit card numbers Convenient donors can go online to fundraise at anytime from the comfort of their own home Tax Receipts are automatically ed to donors, eliminating wait time Online Fundraising Made Easy We are excited to announce the launch of our new online fundraising system. The system features many new tools and applications that will enhance your ability to raise pledges, recruit team members, and engage your friends and family. For example, you can now control your own fundraising thermometer and enter offline pledges as they are received. Additionally, you can personalize your URL address and even host your own blog! Do you know your username and password? Everyone who registers via phone, web, or mail automatically has an online fundraising system created for them. If you don t know your username or password, please contact Andrea Proctor at andrea.proctor@mssociety.ca. Join us on Facebook & Twitter Follow the MS Society of Canada, Manitoba Division on Facebook & Twitter! Get exclusive information on team events, stay updated and share ideas with fellow cyclists from across the province. Facebook: facebook.com/mssocietymanitoba Twitter: twitter.com/mssocietymb Use Facebook to Recruit and Fundraise Create a group or fan page. Inviting all your friends to join is an easy way to get new members to join your team. Advertise your fundraising event on Facebook by creating an event page or by posting details on your wall. Post a link on our wall or in your status to your fundraising page. Re-post it every few days to keep it in the news feed. Make a video with your webcam asking for pledges and post to your profile. BIKING TO THE VIKING 4

5 Fundraising Rewards Fundraising Rewards Participants in the Biking to the Viking MS Bike Tour who raise $500 or more are eligible for fundraising rewards. Go the Extra Mile for MS Make your fundraising dollars go even further! Generously forgo receiving a prize this year and go the extra mile for MS. By choosing to not receive a gift card, you eliminate costs associated with purchasing and administering your gift card, therefore dedicating additional funds toward our mission. All participants who forgo receiving a prize will receive a tax receipt for 10% of their total fundraising dollars. Prize Details Gift card options: Sobeys, Woodcock Cycle Works, Bikes & Beyond, Olympia Cycle & Ski (1813 Portage Ave. location) Prizes will be awarded on the basis of pledges submitted. To be eligible for a prize your pledge money and prize request must be received at the MS Society within two weeks after the Biking to the Viking MS Bike Tour. Prize requests are not automatic and must be submitted on or after the Biking to the Viking MS Bike Tour. Prizes are cumulative, with the exception of gift cards. Only one gift card will be awarded per participant. Prizes are based on individual and not team totals. Biking to the Viking MS Bike Tour Prize Structure Raise $10,000+ $5,000 $3,000 $2,000 $1,000 $500 $250 Receive Prizes from $2,000 level + $500 Gift Card Prizes from $2,000 level + $250 Gift Card Prizes from $2,000 level + $100 Gift Card Prizes from $1,000 level + Louis Garneau Club 2000 Bike Shorts Prizes from $500 level + Louis Garneau Club 1000 Bike Jersey Prizes from $250 level + MS Water Bottle MS Bike Tour T-Shirt (minimum pledge requirement) 5 BIKING TO THE VIKING

6 Important Dates July 25, Team Captain Pub Night Boston Pizza 333 St Mary Avenue 5:30 pm 7:30 pm Come mix and mingle with fellow team captains, learn some new fundraising tips and have any questions answered. August 17, Biking to the Viking Registration Deadline Grab your Biking to the Viking spot today! August 21 & 22, Advance Check In MS Society of Canada, Manitoba Division Office: Buffalo Place 11:00 am 7:00 pm Cyclists have the opportunity to hand in pledges and pick up their cyclists package prior to the MS Bike Tour. August 25 & 26, Biking to the Viking MS Bike Tour September 7, Deadline to bring in pledges to be eligible for fundraising rewards. Any pledges received before December 20, will be eligible for a tax receipt, but will not be eligible for recognition or rewards. October Fundraising Rewards Pick Up MS Society of Canada, Manitoba Division Office, Buffalo Place BIKING TO THE VIKING 6

7 Tour Weekend Schedule of Activities Schedule of Activities Saturday, August 25 Stonewall Veteran s Memorial Sports Complex Opens:... 6:30 am (Power Smart Start Line Breakfast, Luggage Drop Off, Bike Tune Up) Start Line Ceremony... 7:45 am Official Start: Cyclists Depart Stonewall... 8:00 am Gimli Recreation Centre Opens:... 10:30 am (Subway Lunch, Bike Compound, Tent City, TeamMS Team Village, Showers, Luggage Retrieval) Shuttle Service...11:00 am - 6:00 pm Complimentary Massage Opens:... 11:30 am - 4:30 pm (Gimli Recreation Centre & Quarry Physiotherapy) Team Captain & Top Fundraiser Reception... 4:30 pm - 6:00pm (Upstairs Lounge, Gimli Recreation Centre) Doors Open For Dinner (Gimli Recreation Centre)... 6:00 pm Dinner... 6:30 pm Shuttle Service... 8:30 pm - 11:45 pm Biking to the Viking Social (Viking Inn)... 9:00 pm Sunday, August 26 Shuttle Service... 5:45 am - 8:00 am Breakfast & Bike Compound Opens:... 6:00 am - 8:00 am Official Start (Cyclists Depart Gimli)... 8:00 am Bike Compound Closes... 9:00 am Finish Line BBQ...11:00 am - 4:30 pm (Stonewall Veteran s Memorial Sports Complex) 7 BIKING TO THE VIKING

8 Stonewall Veteran s Memorial Stonewall Veteran s Memorial Sports Complex Sports Complex Supply Vehicle Area POD Parking Volunteer Parking Power Smart Start Line Breakfast Participant & Volunteer Check In Finish Line BBQ Information Seating Area Luggage Pick Up Luggage Trailer Washrooms Participant Parking Handicap & VIP Parking Participant Parking Start / Finish Cyclist Staging Area Bike Tune Up Washrooms BIKING TO THE VIKING 8

9 Gimli Recreation Centre Gimli Recreation Centre Parking Bike Compound CURLING RINK Luggage Pick Up Team Captain & Top Fundraiser Reception Dinner Breakfast Parking LOBBY Information Subway Lunch Luggage Trailer Shower Trailer ARENA Complimentary Massage (Lobby) Showers (Dressing Rooms - Lower Level) Washrooms Shuttle Busses Sigurbjorg Stefansson Early Years School Tent City Start / Finish RV Area Team Village Gimli High School Viking Inn Centennial Road 9 BIKING TO THE VIKING

10 TeamUp with TeamMS TeamUp with TeamMS In, 70% of cyclists rode as a team and raised more than $350,000! Whether you re riding with friends and family or as part of a corporate team, it s always more fun to do things together. Team members keep you motivated to train harder, fundraise more, and keep those pedals turning during the bike tour so you can cross the finish line together. Our goal for : Over 100 teams competing across Manitoba with each team member going above and beyond the $250 minimum pledge level and striving for a personal goal of $1,000 each. We want to see your whole team ride in style this year in the Louis Garneau Club 1000 Bike Jersey! Who makes up a team? Teams range in size from four dedicated friends who ride to represent someone living with MS, to dozens of co-workers who want to make a difference in the community. It s easy. Pick a Team Captain, a team name and register at teamms.ca. How we can help you and your TeamMS team? Our TeamMS staff reduce the demand on your time and resources with on-going support and motivational activities and incentives. We can help with: Establishing TeamMS goals, plans and activities Registering your team Providing tools to assist with recruitment and fundraising efforts including a Team Captain's Handbook full of hints, tips and advice VIP treatment including team captain gifts, team photos and the opportunity to win exclusive team prizes and awards For more information please contact Deirdre O Reilly at deirdre.o reilly@mssoceity.ca or be calling (204) TeamMS Online For ideas and inspiration visit your Manitoba TeamMS page at teamms.ca where you can: Stay connected with other teams about upcoming TeamMS events Gather team fundraising ideas to create your own fundraising event Learn how to use the online fundraising system Download recruitment/fundraising resources *BACK FOR * Team T-Shirts! A TeamMS exclusive! Raise an average of $500 per team member by Tuesday, August 7 and all members, who are registered by that date, receive t-shirts with your team name printed on the back. Be proud and show off your team spirit in your team T-shirts! BIKING TO THE VIKING 10

11 TeamMS Team Village TeamMS Team Village Your team s meeting place, your team s victory party! What is the TeamMS Team Village? TeamMS Team Village is a marketplace for meeting new people, celebrating together and building an environment exclusively for your team. The TeamMS Team Village is located on the grounds in front of the Gimli Recreation Centre and provides team members with a centralized meeting place and most importantly, a place to HAVE FUN! How does my team get a tent? All teams that raised over $10,000 in will automatically be awarded a tent this year. How can I maximize the use of my tent? Plan special perks for your team like yummy snacks/drinks, comfy chairs, portable hot tubs or an on-site massage therapist Provide noise makers, disposable cameras, pom-poms and other fun things to help welcome your team members when they ride in after the first day of the Bike Tour Stock with Frisbees, Bocce Ball, decks of cards or trivia games to help team members get to know each other Advantages to joining the TeamMS Team Village Provides your team with a centralized, protected space to meet, eat, drink and be merry. Creates a cheering section for donors or other people who can t participate, but want to show their support. A great spot for sponsors of corporate teams to display signage and hand out promotional material. To learn more about the TeamMS Team Village and how to be a part of it, contact Deirdre O Reilly at deirdre.o reilly@mssoceity.ca or by calling (204) Team Captain & Top Fundraiser Reception Get the VIP Treatment in the Team Captain & Top Fundraiser Reception! All Team Captains and Top Fundraisers (anyone who raises over $1,000) are invited to join us in the upstairs lounge of the Gimli Recreation Centre on Saturday from 4:30 pm - 6:00 pm. Enjoy some refreshments prior to dinner and let us show you our thanks for all the hard work you ve done throughout the year. TeamMS Team Photos Round up your team and strike a pose between 6:30 am and 8:30 am at the start line on Saturday in Stonewall and Sunday in Gimli. Make sure to stop by! Photos are free and make a great keepsake from your special weekend. You ll be able to view your Team s photo on our website after the Tour. Also, make sure to tag yourself in the TeamMS album on our Facebook page as well! Teams who qualify for this years TeamMS Team Village Midland in Motion Quarry Physio Quivering Quads Greatful Tread Peak Peddlers StandardAero Turbinators Cyclepaths RONA Road Rage Rozzi s Riders Team Susanna 11 BIKING TO THE VIKING

12 Route Map Route Map BIKING TO THE VIKING 12

13 Training for the Tour The key to a successful ride lies in consistent training and preparation. Here are a few steps to get in gear for the MS Bike Tour. Training for the Tour 1. Get your bike tuned-up and fitted properly. Stop in at your local bike shop, such as Woodcock Cycle, Olympia Cycle & Ski or Bikes & Beyond, and get the experts to verify that your bike is road savvy. 2. Start training at least 8 weeks before the Tour. We know Manitoba weather is somewhat unpredictable, so joining a spin class could be a good option to try out. 3. Start with short rides. We suggest the following training guidelines as you develop your training plan and your training rides. Below is a four month training plan, which can be condensed if needed. The week before the ride, your total distance should be greatly reduced in order to save your legs for the event. Remember, even if you don t finish the ride, you are still riding to end MS. Make reasonable goals for yourself and be proud of your accomplishments! Month Distance Number of Rides Total Training Suggested Per Ride Per Week Hours per Week In-the-Saddle Weekly Distance May km June km July km August km Hydration tip: consume one full litre of water for every hour of strenuous riding. Carry one or two bottles on your bike at all times and refill at rest stops along the way. 13 BIKING TO THE VIKING

14 Nutrition Plan Nutrition Plan Cyclists burn off a ton of energy and lose liters of fluids during long rides, so eating a balanced diet and staying hydrated are keys to a successful event. Below is a nutrition plan for cyclists, written by sports nutritionist Jorie Janzen, RD. In order to perform your best and enjoy the ride, you need to know what and when to eat and drink to get through each 80 km ride. Developing a sport nutrition plan before heading out will be your road map to success! Your sensation of thirst always lags behind your body s need for fluid. Dowsing yourself with water or using sponges can help you feel cooler and provide a mental boost, but it doesn t help you stay hydrated. To stay hydrated you have to plan your hydration schedule in advance. Keeping fluid options on hand and making the appropriate stops along the way will provide huge payoffs. Here are some quick tips for your comprehensive nutrition plan: Pre Event & Rest Stops: 1 gulp of fluid for an adult and 2 gulps for a child = approx. 1 oz. Drink 20 oz of fluid 2 hours before the event. Drink another 7-10 oz minutes before you ride. Aim for one to two gulps every minutes. Consuming carbohydrates and sodium is important. Only consuming water over the duration of this event for some of you can lead to hyponatremia over-hydration. 1 medium fruit, 1 cereal bar, 1 sport gel, 8 oz sport drink = approx grams of carbohydrates. Aim for grams of carbohydrate per hour of exercise. Include salt in your food or sport drink. Lunch Stop: Aim for high carbohydrate, low-moderate protein and low fat (skip the dressing or limit the amount). Since you will be eating carbohydrates and sodium, a sports drink is not necessary, but not harmful either. You should include fluid at this time. Chew your food well to assist with digestion. Eating too quickly can put a halt on your ride. Arrival in Gimli/Stonewall: Aim for oz of fluid and grams of carbohydrate to start your recovery. The first minutes is an optimal time to re-stock your glycogen stores... muscle and mental recovery! Enjoy dinner, but don t forget you need to refuel, hydrate and rest for the next day. BIKING TO THE VIKING 14

15 Advance Check In When: Time: Where: Tuesday, August 21 & Wednesday, August 22 11:00 am to 7:00 pm MS Society of Canada, Manitoba Division Buffalo Place Winnipeg, MB Through Advance Check in you will receive your cyclist s package which includes: your event t-shirt, rider s bib, license plate, luggage tags and your Club 1000 and 2000 bike wear (if qualified). Remember, you cannot check in without the minimum $250 pledge amount. Cyclists Wristband Each cyclist will receive an all access silicone wristband for participating in the Biking to the Viking. Not only is this a great keepsake from the event, but this wristband is essential for gaining entry into all the meals throughout the weekend (including the Saturday evening dinner) and access to all services of the tour. We ask that you wear your wristband at all times. 15 BIKING TO THE VIKING Packing List Items to bring in your overnight bag: Helmet (required) Cyclist s Package (Rider Bib, Cyclist s Wristband, License Plate & Luggage Tags) Tent Sleeping bag, air mattress and pillow Padded bike shorts and jersey Travel alarm clock Cycling gloves and shoes Towel and shower sandals Sunglasses, lip balm, sunscreen, & bug spray Toiletries, including soap and shampoo Tire patch kit, spare tubes and tire pump Change of clothes for Saturday evening ID (Driver s License & Health Card) Riding clothes for Sunday Cash and credit card Comfortable shoes Water bottles/hydration pack Medications Rain poncho Camera Luggage Transportation Each cyclist will receive two luggage tags in their cyclist s package at Advance Check In. Please ensure these tags are placed on your luggage before loading them on to the luggage truck in Stonewall on Saturday morning. You won t have access to your luggage during the ride, so take any essential items with you.

16 Accommodations Accommodations Tent City (Camping) Free over night camping will be located on the grounds between the Gimli High School and the Sigurbjorg Stefansson Early School, which is located right next to the Gimli Recreation Centre. Hot showers are available at the Gimli Recreation Centre on both Saturday and Sunday of the Tour. Portopotties and hand wash stations will also be on site. Professional security has been contracted to ensure the safety of all campers. Make Tent City a fun, safe & enjoyable place for all! Please be a responsible camper: No campfires No alcohol or illicit drugs No vehicles No pets No amplified music Respect your neighbours, Tent City quiet time is 11:00 pm Respect your environment, leave only your foot prints RVs and Campers Welcome! A section of the Gimli Recreation Centre parking lot is available to anyone who is interested in bringing their RV or camper for the Saturday overnight stay in Gimli. As this area is only a temporary campground, water and power will not be available. On Your Own If you select to arrange for your own accommodations in Gimli for the Tour weekend, check out gimli.ca for a listing of available hotels, cabins and bed & breakfasts. Free Shuttle Busses Free shuttle bus service will be provided to Biking to the Viking cyclists on Saturday and Sunday. Routes subject to change. Route 1: Gimli Recreation Centre, Lakeview Resort, Misty Lake Lodge Route 2: Gimli Recreation Centre, Sandy Hook, Winnipeg Beach Saturday, August 25 11:00 am - Service begins from Gimli Recreation Centre on both routes 6:00 pm - Last dinner pick up begins from furthest points on both routes 7:00 pm - 8:30 pm - No Shuttle Service 8:30 pm -11:45pm - Shuttle service resumes on both routes Sunday, August 26 5:45 am - Shuttle service begins 8:00 am - Last buses leave for Gimli Recreation Centre from furthest points on both routes 9:00 am - A bus will remain at the Gimli Recreation Centre until 9:00 am for cyclists who cannot complete day two of the Tour. Bike Compound The Bike Compound is located in the outdoor rink behind the Gimli Recreation Centre. Cyclists are strongly encouraged to check their bike into the compound upon arriving in Gimli. The outdoor facility will be staffed by professional security overnight, is lit and completely enclosed by fencing. Plastic bags are available if you wish to cover your seat and handle bars. Please note that once the bike compound closes on Saturday, you will not be able to access your bike until it reopens at 6:00 am on Sunday. BIKING TO THE VIKING 16

17 Tour Rules Tour Rules All cyclists must obey all law enforcement personnel, bike tour officials and volunteers. All cyclists must wear an approved helmet. All cyclists must obey local and provincial traffic laws. Headphones, ipods, cell phones, radios or similar audio devices are strictly prohibited while cycling. For the safety of our cyclists, participants must be 10 years of age or older by the date of the Tour to take part. Children between the ages of 10 and 17 MUST have a participating adult over the age of 18 responsible for them at all times while on the route. Cycling Etiquette Be aware of traffic, pedestrians and even wildlife while cycling. The roads and highways are not closed because of the Tour. Give cars the right of way. Give plenty of room to other cyclists. Ride single file. Never leave the scene of an accident. Respect other cyclists and their level of cycling experience. This is not a competitive race; it is a fundraising event to help Manitobans living with multiple sclerosis. Do not block Rest Stop entrances. Move fully into the Rest Stop area and safely out of the path of oncoming cyclists. Watch out for drains, sand and gravel. Keep clear of road-edge hazards, such as trash, low branches and parked vehicles. Do not draft behind motor vehicles. Move safely off the pavement when stopping to rest. 17 BIKING TO THE VIKING

18 Thank you Sponsors! NATIONAL SPONSORS SUPPORTING SPONSORS Contact Information STAFF Chad Falk Manager, Major Event Programs Andrea Proctor Participant Services Coordinator Deirdre O Reilly Events Coordinator, Major Event Programs deirdre.o reilly@mssociety.ca Contact Us Buffalo Place Winnipeg, MB R3T 1L8 Phone: (204) Stay Connected R Manitoba Division BIKING TO THE VIKING 18