Cyclist Handbook. msbiketours.ca. Table of contents. Welcome to the 2013 Johnson MS Bike Tour Airdrie to Olds

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1 Table of contents Johnson Inc/Tour Information Club 100/Package pick up 2013 Prizes Schedule of Activities Route Map Tour Rules/ Tips - Must Read Mandatory Bike Maintenance Form Page 2 Page 4 Page 5 Page 6 Page 7 Page 8/9 Page 10 Welcome to the 2013 Johnson MS Bike Tour Airdrie to Olds Thank-you for choosing to participate in the 18th annual Johnson MS Bike tour and supporting the MS Society of Canada! We want to make 2013 yet another successful year of cycling and fundraising. Whether this is the first time you are participating in our bike tour, or cycling with us has become a tradition, we want to ensure you feel the excitement and reward that comes with participating and fundraising for the Johnson MS Bike Tour. Our goal this year is to raise $800,000 in support of the MS Society of Canada with your help and support we can make this happen! The money you raise helps fund valuable research and support services to improve the quality of life for all those affected by multiple sclerosis. On behalf of all MS Society of Canada staff and clients - thank-you for your support of the 2013 Johnson MS Bike Tour. See you all on June 8 & 9, 2013 Charlotte, Victoria and Allan Johnson MS Bike Tour Airdrie to Olds Team

2 Our Title Sponsor Johnson Inc. has been delivering high quality home and auto insurance and plan benefits to Canadians for over 125 years. Originating in St. John s, NL, Johnson Inc. has over 1500 employees in more than 65 locations across the country. The company is one of Canada s leading and fastest growing insurance companies, offering award winning customer service, exceptional claims handling, 24/7 availability and industry leading products and benefits. The long term success of Johnson Inc. is a direct result of their focus on doing what s right for their customers and employees. Get in touch with your local Johnson representative for a quote and more information: Johnson Inc. Calgary th Avenue SW Calgary, AB T2P 1H4 Calgary@Johnson.ca Johnson Inc. Edmonton Street Edmonton, AB T5S 1P2 Edmonton@Johnson.ca Johnson Inc. Red Deer 102B Street Red Deer, AB T4N Tour Information Requirements Each cyclist is required to pay a $60 registration fee and must raise at least the minimum pledge amount of $275. Cyclists under 18 years of age can participate in the MS Bike Tour, however, they must be accompanied by a parent and/or guardian. Please contact the MS Society if you have any questions regarding a minor participating. Start location The tour will begin at the Airdrie Fletcher Park. Directions: - Take Highway 2 to the 3rd exit into Airdrie (Airdrie Road) #567. West on Airdrie Road to Main Street. South(left turn) on Main Street to 1st Ave North West. West (right turn) on 1st Ave. 1st right after 1st Street. Parking - Parking will be available on site but is limited. Please carpool if possible. Food and Beverages - Food and beverages will be provided the weekend of the Johnson MS Bike Tour. A light breakfast and coffee will be served on Saturday and Sunday morning in Airdrie and Olds. Lunch will be served along the route on both days as well. A hearty and nutritious dinner will be served on Saturday night in Olds College and there will be a wrap-up BBQ for all cyclists at the finish line in Airdrie on Sunday. Cyclists with food allergies are encouraged to bring food to accommodate their needs. Rest stops are also

3 supplied with water, sports drinks and a variety of other nutritional items. We have planned the opening of our rest stops carefully and we are unable to extend their hours of operation. If you choose to ride at a fast pace, our rest stops may not be opened when you pass through them, so please ensure you pack some snacks and water to accommodate your needs. Please note, beer and wine will be available at the beer gardens on Saturday night for an additional cost (cash only). Friends and family - Cyclists are encouraged to invite their friends and family to the event. Guests are welcome to come and cheer you on at the finish line at the Airdrie Fletcher park on Sunday - food and beverages will be provided at the wrap-up BBQ on Sunday free of charge, sponsored by All Beef Catering. Friends and family can also purchase meal tickets for dinner on Saturday night and breakfast on Sunday morning in Olds. Tickets are $12 for dinner and $7 for breakfast. We also encouraged guests to come partake in the festivities on Saturday night. Please note, guests are not permitted to stay overnight at Olds College in the dorms or townhouses. To purchase tickets please contact bike@ mscalgary.org. Weather - Just like MS, the weather can be unpredictable. Rain or shine the MS Bike Tour will go on. Make sure you are prepared for all types of weather and pack appropriately check out our packing list for suggestions on what to bring. Medical Support - St. John Ambulance medical personnel will be on hand in the event a cyclist requires medical assistance. If you are on the route and require medical assistance or see a cyclist who requires medical assistance, please call the emergency number on your wristband. Route Marshals - There will be volunteer route marshals stationed throughout the route to direct you to the next rest stop. They are there to offer you assistance should you need it and also to cheer you on! Please listen to the route marshals and heed their directions and advice! SAG Vehicles - SAG vehicles pick-up cyclists who cannot finish the tour or who need a break from cycling. If you find yourself in need of a SAG vehicle safely get off your bike and hold your helmet up in the air. Alternatively, if there is a route marshal available request that they radio a SAG for you.

4 Club 100 How to turn in pledge money The CLUB100 is made up of our top 100 fundraisers for the Johnson MS Bike Tour. By reaching the Club100 level you will receive: Ready to submit your pledge money? Check to make sure the following information is included prior to bringing/sending us your pledge sheet(s): Access to a private VIP cocktail party at Olds College on the night of Saturday June 8, This is a great chance to meet and connect with other top fundraisers and enjoy a special event and evening program. The VIP reception takes place in the Bell Foyer from 4:00 p.m. - 6:00 p.m. An accommodation upgrade from a dorm room to a townhouse. The townhouse units at Olds College are reserved strictly for our Club100 members and included private rooms and shared bathrooms (you and another person). Once you are ready to submit your pledge sheets and fundraising dollars you can elect to: *Please note: you must first be registered in a dorm to receive this accommodation upgrade Package Pickup Avoid the line-ups! Cyclists can pick-up their cyclist s packages and submit their money before the event weekend. You must have raised the minimum before you can pick up your cylist package. When: Monday, May 27 to Saturday, June 1 Time: Monday to Friday: 8:30 am 4:30 pm *Wednesday - 8:30 am - 8:00 pm Saturday: 10:00am-2:00pm Where: MS Society of Canada, Calgary and Area Chapter Office, 150, 110 Quarry Park Blvd SE ( Emerson Building) Your name Donor information First and last name Address (including postal code) Amount pledged Form of payment Mail us a cheque (please do not mail cash) along with your pledge sheets; Stop by our office Turn your pledge money and sheets in at the Saturday or Sunday morning check-in. We issue over 200,000 tax receipts every year if all the information we receive is clear and complete we can process the tax receipts faster! Better yet, direct your donors to www. and have them pledge you online so they can receive an electronic tax receipt immediately following their donation!

5 Tour of Champions Prizing Raise Receive $ Johnson MS Bike Tour T-shirt $350 Two tickets to Globalfest 2013 Participants who raise over $10,000 have the opportunity to join a group of top fundraisers from across Canada at the Tour of Champions a chance to experience another MS Bike Tour in North America with a group of committed fundraisers. For more information on the MS Bike Tour of Champions trip to San Diego please contact Charlotte at (403) $500 $25 gift card* Mission First Club $750 $50 gift card* $1,000 CLUB 1000 Jersey + $50 gift card* $2,000 CLUB 2000 Shorts + $75 gift card* The Mission First Club provides our participants with the opportunity to donate their prize back to the MS Society of Canada, therefore dedicating more funds towards research, services and programs. $5,000 $10,000 Swizzlesticks Salon Spa Package OR $500 Apple Store gift card Package one: Tour of Champions Package two: $400 gift card of your choice and a $500 Apple Store gift card Individual *Gift card choices are Swizzlesticks Salonspa The Bike Shop By putting the mission to end MS first and reducing organizational costs, you are helping those affected by MS receive more of the services and programs they need to enhance their quality of life. All Mission First Club members will receive a tax receipt for the value of the prize they have received, as well as acknowledgement on the Mission First Club page on our website Don t miss out of joining this special group of people who put the missing of finding a cure for MS first!

6 Weekend Schedule Saturday, June 8, 2013 Sunday, June 9, 2013 Airdrie Fletcher Park Street NW, Airdrie Olds College 7:00 am - Breakfast open in Gym (dinner gym) 8:30 am Bike pick-up at Olds College gym 8:30 9:00 am Check- out (Return your key to the designated area in the Olds College gym) 9:00am Cyclists begin to leave for Airdrie * Please note: If you leave before 9:00 am, rest stops MAY NOT be open yet. 8:00 9:00 am - Grounds open to cyclists (Check-in, additional pledge drop-off, luggage drop off, t-shirt/jersey pick-up, coffee and light breakfast) 9:00 am Official start time (staggered start) Olds College 2:00-6:00 pm - Bike drop-off at Olds College Machine Shop (Volunteer bike security will be provided until 6pm on Saturday after which point bikes will be locked up in the Olds College Gym until Sunday morning) 2:00-6:00 pm - Shuttle service to check-in 2:00-6:00 pm - Check-in (pick-up room key, or camping/rv assignment) 2:00-6:00 pm - Outdoor beer gardens open 2:00-5:00 pm - Yoga and massage (sign-up in the Grotto) 2:00 pm - Indoor beer gardens open 4:00-4:30 pm - Route sweep Cyclists all at Olds College 4:00-6:00 pm - VIP reception 4:30 pm One day cyclist shuttle #1 leaves for Airdrie 6:00 7:30 pm - Dinner (all cyclists) 7:30 pm One day cyclist shuttle #2 leaves for Airdrie 8:00 10:30 pm Dance/live band Airdrie 12:30 pm All Beef Catering Wrap-up BBQ begins

7 MS TOUR Route Map June 8 & 9, 2013 Route map may be subject to change 54 St TR 322 T Q W P West Glen School RR 20 Didsbury STOP N M O 1 To 4 Rest stops Olds College th St. Finish Location S R RR 20 Rail Tracks Please Stop V U Olds TR 303 Carstairs Lunch Stop L Stop sign Olds Finish J I RR 23 Towns H Airdrie Start and Finish G One Day Route From Fletcher Park to Olds On Saturday TR 302A 580 TR 300 K Rail Tracks Please Stop X E TR 292 F Two Day Route From Fletcher Park to Olds :Day 1 From Olds to Fletcher Park : Day 2 TR 292 Y D Crossfield Total distance One day distance xx km Two day route is xx km TR C A To Z Route Safety markers Dangerous area 72 Fletcher Park Parking Main St. Fletcher Park Start & Finish B Fletcher Park 240 1st Ave NW Airdrie A Doug Howard May

8 Rules In order to ensure cyclist safety all cyclists must: Obey all law enforcement personnel, bike tour officials and volunteers; Wear an approved helmet; Obey local and provincial traffic laws; Not wear headphones or use cellphones, ipods or similar audio devices while riding. As required, law enforcement personnel and bike tour officials can and will remove any cyclist(s) who violates these crucial traffic safety rules. Cycling Etiquette Respect other cyclists and their level of cycling experience. This is not a competitive race! Ride single file; Be aware of traffic, pedestrians and even wild life while cycling. Remember, the roads and highways are not closed because of the tour; Never leave the scene of an accident, in accordance with the Highway Traffic Act; Give plenty of room to other cyclists; Do not block rest stop entrances. Move fully into the rest stop area and safely out of the path of oncoming cyclists; Move safely off the pavement when stopping to rest; Keep clear of road-edge hazards, such as trash, low branches, and parked vehicles; Ride defensively and be aware of other riders, vehicles and pedestrians; Use common sense and courtesy to wards motorists and cyclists. Cyling Tips Prior to the event The key to a successful ride lies in consistent training and preparation. Here are five steps to get you in gear for the 2013 Johnson MS Bike Tour: 1) Get your bike tuned-up and fitted properly stop in at your local bike shop and get the experts to verify that your bike is road savvy; 2) Start training early we know Alberta weather is somewhat unpredictable in early spring, so joining a spin class at your local gym is always a good option. First Step Fitness, a sponsor of the 2013 MS Bike Tour, will be offering boot camps to specifically work on those muscles used for cycling! Sign up today by contacting Victoria Romeril at Victoria.romeril@ mscalgary.org; 3) Start with short rides - take a week to work up to a moderate day of 30 kilometers. Don t worry about your speed the purpose of these rides is to build up cardiovascular fitness; 4) Double up kilometers - once you ve conquered the 30 kilometer ride, try to cycle an endurance day of 50 to 60 kilometers once

9 a week. Maintain your pace, but slow down if necessary to make the full mileage. The purpose of this step is to gain distance and confidence; 5) Hill training - master the ups and downs with hills and intervals. After warming up with a moderate ride, try to ride a hill without challenging yourself. After pedaling uphill, recover on the way down and repeat. As your fitness improves add more repeats. This will also give you a chance to learn how to use your gears effectively! At the event Drink lots of water and stop at the rest stops for a snack maintaining proper nutrition and fluid replacement is essential for achieving optimal physical performance; Wear sunscreen and lip balm and reapply throughout the day; Dress appropriately. Avoid things that are tight enough to restrict your breathing; Bring clothing items in case of changing weather this is Alberta after all! Stretch a lot! You will soon find out that your muscles can be your best friends or your worst enemies; Don t be embarrassed to ask for help if you don t feel well. The ride is long and volunteers are eager to help you out; If cramping should happen, it is a sign that you should stop, rest and yes - drink water! Packing List Helmet (required you will not be permitted to ride without a helmet) Water bottle/ hydration pack Tire Pump, spare tube, tire patch kit and tools Towel for shower Tent (if applicable) Sleeping bag and pillow (optional) Cash, credit card and driver s license Sunscreen, lip balm and sunglasses Camera Medications (if required) Alarm Clock Toiletries (soap, shampoo ) Suggested Clothing 1-2 pairs of padded cycling shorts 1-2 pairs of cycling jerseys Cycling pants or sweatpants Short and long sleeved shirts Casual wear for evening Casual shoes for evening Cycling gloves and shoes Sweater Rain poncho/ windbreaker / jacket Team costume for beer gardens

10 1. 2. Get your FREE maintenance check at The Bike Shop and have the form stamped by a technician. Please note that this is a maintenance check only. It does not include a tune-up or any other parts or services. This service may be provided at other facilities, but may not be complimentary. Complete the information below and mail it to The MS Society of Canada, Calgary and Area Chapter, 150, 110 Quarry Park Blvd SE, Calgary, AB T2C 3G3 or fax to (403) Cyclist name: (please print clearly) Address: Avenue SW Calgary, AB (403) Technician stamp here: If you have recently purchased a new bike, the MS Society will accept a copy of the bill of sale attached to this form.

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