1 BikeMaine 2015 Rider Handbook

Transcription

1 1 BikeMaine 2015 Rider Handbook

2 Introduction Section 1 Ride Preparation Training for the Ride... 5 What to Pack... 9 Transportation Arriving & Departing Section 2 Ride Amenities Accommodations Food & Drink BikeMaine Village Services Volunteers Baggage Village Rules Host Communities & Entertainment Re-Cycling Section 3 The Ride Day-By-Day Course Descriptions and Maps On Course Expectations Course Markings Gear Drop Route Extensions A Typical BikeMaine Day Rules of the Road Section 4 Miscellaneous Information Rider Guests BikeMaine Forms Emergency Information Cancellation and Transfer Policy Travel Insurance Additional Questions? BikeMaine 2015 Rider Handbook

3 Introduction BikeMaine Mission Statement BikeMaine promotes bicycling through a weeklong tour celebrating Maine people, places, culture and food. Hosted by the Bicycle Coalition of Maine, BikeMaine creates bridges between bicycling and sustainable community economic development, where attention to health and wellness at work and at home spurs community growth, vitality, and economic prosperity. Net proceeds from BikeMaine are split between the Coalition (to fund its mission of making Maine better for bicycling) and the host communities in the form of cash grants to support biking and pedestrian initiatives. 3 BikeMaine 2015 Rider Handbook

4 Section 1 Ride Preparation Training for the Ride... 5 What to Pack... 9 Transportation Arriving & Departing BikeMaine 2015 Rider Handbook

5 Section 1 Ride Preparation Training for the Ride BikeMaine is grateful for the support of OA Centers for Orthopaedics, a division of Spectrum Medical Group as they provide PT services during the week of BikeMaine. They have also provided this helpful sampletraining plan to help prepare you for BikeMaine. Over the course of six days the Bike Maine course will cover over 350 miles of rolling hills and some breathtaking views of the Maine landscape. A multiday ride event such as this takes preparation and training to complete successfully. Those who ride regularly and train according to the outlined plan below will be more than ready to tackle the Maine roads. It is important to take into consideration the recovery aspect of your training. Remember that you are not getting stronger during times of riding, but times of recovery. Active recovery can assist in getting your body ready for the demands of your next training session. Utilizing self massage techniques can accelerate muscle recovery and target restrictions that could lead to injury. A very important component to success with longer rides is a proper fitting bicycle. Aches and pains in the neck, low back and knee are all common complaints from cyclists who simply are not set up in an ideal position. To maximize efficiency and minimize your injury risk it is advisable that all cyclists have a professional fitter assess your dynamic fit. Always make sure to consult with your physician before beginning a new training program. Below is a sample program of a 3-month build that will get riders prepared for the demands of riding 350 plus miles over six days. The program describes the amount of time recommended that you ride at a specific level of exertion. This program can be modified (omitting the Wednesday base ride is optional) if more recovery is needed or time restraints limit your ability to ride as frequently. Getting on your indoor trainer a few times a week until spring arrives or doing other sorts of cardiovascular exercise is advisable prior to beginning this program so that a base is set. You should be comfortable riding your bike for 25 miles at a time before beginning this training program in June. Terminology: Base: Easy effort riding where you are able to carry on a conversation. This should be steady and relaxed. On a 0-10 level of exertion this is a 4-5 Tempo: This is level above base with quicker breathing and a harder pace. On a 0-10 level of exertion this is a 6-7. Threshold: Quick breathing and your legs will likely be burning. On a 0-10 level of exertion that is an 8-9. RI: rest interval (continue riding in base zone for recovery) 5 BikeMaine 2015 Rider Handbook

6 Section 1 Ride Preparation Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week1 1:15 1:00Base Rest:Active 1:15 Base with two 20 Rest:Active 2:00 Find a 3:00 Long Base3x10min recovery with minute tempo efforts.5 recovery with hilly or ride. Try to tempo efforts self massage min RI between self massage rolling route join a group with 5min RI and stretching and and work on if able. between sets stretching tempo efforts with Primarily base effort ascending Week 2 Rest 1:15 Base 1:00Base 1:15 Base with two 25 Easy ride or 2:30 Base 3:15 Long with 2 20 min tempo. min efforts as (20min tempo, 5min rest and active with 30min tempo and ride/ group ride 5min RI between threshold)10 min RI between recovery day 3x10min threshold Week 3 Rest 1:30 Base 1:00 Base 1:30 Base with two Easy Ride or 2:45 Hilly or 3:30 Long with 4x 30minefforts (20min rest and rolling route. ride/ group 15min tempo/10minthreshold) active Base with 40 ride tempo 3 min RI 5 min RI recovery min tempo and 4x10min threshold Week 4 Rest 1:00 Base 45min Base 1:00 Base Rest and 1:30 Base 2:00 long Recover Week active recovery ride/ group ride Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week5 Rest 1:30 Base 1:00 Base 1:30 Base with Rest and 2:30 Hilly ride. 3:30 Long ride/ with two 25 two 25 min active Base with 30 group ride min tempo, 5 efforts (15min recovery min tempo min RI tempo, 10 min attack the hills threshold) 5 at threshold min RI effort Week 6 Rest 1:30 Base 1:15 Base 1:30 Base with Easy ride or 2:30 Base 4:00 Long ride/ with3 x 20min two 30 min rest and with 40 min group ride tempo (3 min efforts (20min active tempo and RI) tempo, 10min recovery 3 15 min 6 BikeMaine 2015 Rider Handbook

7 Section 1 Ride Preparation threshold) 5 threshold (5 min RI min RI) Week 7 Rest 1:30 Base 1:15 Base 1:30 Base with Easy ride 2:00 Base 4:30 Long ride/ with 2 x30 two 30 min with 50 min group ride min tempo (3 efforts (15min tempo and min RI) tempo, 15min 4x10min threshold) 3 threshold (2 min RI min RI) Week Rest 1:00 Base Rest day 1:00 Base with Rest 1:00 Base Century Day. 8Recovery with 2x10min 2 5 min with 2x3min Incorporate a week tempo (2 min tempo, 2 5 tempo and series of rolling RI) min threshold 2 3 min hills (3 min RI threshold ( 3 between each) min RI between each) Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week 9 Rest 1:45 Base 1:30 Base 1:30 Base with Rest or active 2:30 Base with 4:00 Long with 3 x 20min two 30min recovery 45min tempo, ride/ group tempo (3 min efforts (20 min 4 15 min ride RI) tempo, 10min threshold (5 threshold) 2 min RI) min RI Week Rest 1:45 Base 1:30 Base 1:30 Base with Rest or active 3:00 Hilly 5:00 Long 10 with 2 x 25min three 20 min recovery route. Base ride/ group tempo (5 min efforts (10 min with 50 min ride RI) tempo, 10 min tempo, attack threshold) 2 min the uphill at RI threshold effort Week Rest 1:30 Base 1:30 Base 1:30 with two 30 Easy ride 30 3:00 Base with 4:00 Long 11 with 4x10min min efforts (25 min and 1:00 tempo Ride/ Group tempo (2 min min tempo, 5min active and 4 x 10min Ride 7 BikeMaine 2015 Rider Handbook

8 Section 1 Ride Preparation RI) threshold) 3 min recovery threshold (5 RI min RI between each) Week Rest 1:00 Base Rest and Active 1:00 with 10min Active START of ENJOY!! 12 with 2 10 min Recovery tempo, 2x 5 min recovery BIKE MAINE!! tempo (2min threshold (2 RI) min RI) 8 BikeMaine 2015 Rider Handbook

9 Section 1 Ride Preparation Other Training Notes In addition to riding, in June begin incorporating strength training focused on your core. Core strength exercises can be researched on line or at your local gym. During your rides and workout routines, develop good hydration practices -- practices you ll want to continue during BikeMaine. Diet is also important, though there are many, and sometimes contradictory, approaches as to the best means to train and fuel the body for endurance events. Many endurance athletes swear by carbohydrate loading, while some of the world s most accomplished athletes believe carbohydrate loading is detrimental to endurance performance. You ll want to do some research here and settle on a diet that works best for you. If you have done any multiple day rides, such as the two-day MS 150 or the three-day Trek Across Maine, you are fully capable of riding BikeMaine. Training is key to enjoying any long distance bicycle ride. If there are going to be any sore and struggling rides, make sure you get them out of the way well before the fun begins on BikeMaine. What to Pack September is often one of the most spectacular weather months in Maine, with summer-like temperatures, lots of sunshine, mild evenings for enjoying camp, and comfortably cool nights for sound sleeping. However, it also can be wet and chilly. Expect morning temperatures to be between degrees. To thoroughly enjoy your ride, all day every day, make sure you have clothing that offers comfort in camp and on the road no matter what the weather. (Hint: layers of synthetic or light wool clothing are a good idea for cool mornings. BikeMaine will provide you with a gear drop bag when you check in at the start of the ride, so you can leave off a layer or two at a rest stop, as the day warms). The list below may help with your packing. The weight limit for all of your gear, including tent and sleeping bag, is 60 pounds (the tent weight is not included if you have purchased Tent & Porter Service). Your gear can be packed into no more than two bags, with no one bag weighing more than 45 pounds. Please do not exceed this limit. We will weigh bags that feel heavier than 45 pounds and ask you to remove excess weight if you want to have your bags transported by BikeMaine. Complying with the 60 pound combined-bag weight limitation is a courtesy to all those who must handle and lift hundreds of these bags a day. Please keep your bags free of sharp edges and buckles that could injure bag handlers. Mark your bag with string, cloth, tape or some other means for easy identification -- you probably won t be the only one with a black duffle bag. 9 BikeMaine 2015 Rider Handbook

10 Section 1 Ride Preparation PLEASE NOTE: BikeMaine will not transport lawn chairs or any other gear attached to the outside of bags. We do rent camp chairs, either as a part of Tent & Porter Service, or as a separate rental for $35 for the week. You may register for a camp chair on line at: bit.ly/registrationbm15. Laundromats are within walking distance of the overnight campsites in Old Orchard Beach, Bridgton and Bethel. One more note about weather: If it rains, you ll want to keep your clothing, sleeping bag, towels, etc. dry. Consider packing your items in plastic bags, pressed flat to remove all possible air. Two and five gallon zip lock bags work particularly well to help organize your clothing and gear. Also, if you are packing any electronic or other fragile items, pack them with extra cushioning, as bags will be piled on top of each other up to ten feet high in the baggage trucks and we can t be responsible for any damaged items. If you plan to arrive at BikeMaine by car, you may want to leave a set of clean clothes in your car to wear home, rather than carry them along with you all week. Showers will be available in close proximity to the finish line. Lastly, you ll note that this packing list is very complete and in some instances includes recommended quantities. These are merely suggestions and guidelines. Pack based on your experience and what makes sense to you for a comfortable week of riding and camping. No matter what your style of travel and packing preferences, MAKE SURE YOU ADHERE TO THE 60-POUND LIMIT! 10 BikeMaine 2015 Rider Handbook

11 Section 1 Ride Preparation Sample Packing List For the Bike Helmet Bike lock Rearview mirror Two 20-oz. water bottles (or equivalent hydration pack) Frame bike pump Simple tools (tubes, tire levers, patch kit, pump and rag) Cycling Clothing Short-sleeve jerseys (2-3) Long-sleeve jerseys (2-3) Shorts (3-4) Tights (1-2) Knee and arm warmers Wind/Rain gear Hat, Buff, etc. Riding vest or fleece for warmth Bike shoes Socks (3-4) Gloves (one short-finger, one long-finger) Shoe or toe covers Sunglasses Toiletries Towel and washcloth Shower shoes Toothbrush and toothpaste Skin lotion Sunscreen Lip balm Chamois butter Soap and shampoo Feminine hygiene products Medications such as aspirin or ibuprofen, antacids and personal prescriptions Other: band-aids, calamine lotion and insect repellant Camp Clothing Shorts (2) Long pants (2) Socks (3-4) Underwear Lightweight long underwear Short-sleeve shirts (2-3) Long-sleeve shirts (2-3) Walking shoes Hat and gloves Swimsuit Rain gear (water-repellant, breathable fabric) Warm jacket (fleece) Camping Tent and rain fly Ground cloth Sleeping bag Sleeping pad Camp pillow Clothesline and clothespins Headlamp, extra bulbs and batteries Other Camera Earplugs (for sleeping) Pocket knife Book Deck of cards Personal identification Health insurance card Cash Bank card Postage stamps and address book Journal Garbage bags to line duffels Separate bag for dirty laundry Post card of hometown to share with schoolchildren 11 BikeMaine 2015 Rider Handbook

12 Section 1 Ride Preparation Transportation Travel by Air Portsmouth, New Hampshire -- Portsmouth International Airport The nearest airport to Kittery is Portsmouth International Airport, located approximately 15 miles away in Portsmouth, New Hampshire. Taxi service is available from the airport to the BikeMaine Portland, Maine -- Portland International Jetport The Portland International Jetport in Portland, Maine is approximately 50 miles north of Kittery. If you arrive in Portland on Friday, September 11, you may want to consider staying at the South Portland Hampton Inn, which is accessible from the airport by shuttle service. BikeMaine has reserved a block of rooms at a price of $139 per room, which includes breakfast, provided the room is booked by August 1st. A block of rooms also has been reserved at the Hampton Inn for the night of September 19th. Please make your reservation directly with the hotel by calling them at and mentioning BCM (Bicycle Coalition of Maine) to obtain a discounted room. For information on getting from Portland to Kittery, please see Shuttle Between Portland and Kittery, below. Boston, Massachusetts -- Logan International Airport Logan Airport in Boston, Massachusetts is 60 miles to the south of Kittery. Bus service is available from Logan to Portsmouth, New Hampshire, with taxi service available from the bus station in Portsmouth to Fort Foster in Kittery, Maine, approximately 10 miles away. Travel by Bus C&J Bus offers several daily trips from Boston s Logan Airport and South Station and New York City s Port Authority Bus Terminal to Portsmouth, New Hampshire, where taxi service is available to Fort Foster in Kittery, Maine, approximately 10 miles away. Shuttle between Portland and Kittery BikeMaine is offering round trip shuttle service for a fee of $60.00 between Portland and Fort Foster, in Kittery, on the following days: September 12: Portland to the BikeMaine Village in Kittery September 19: BikeMaine Village in Kittery to Portland 12 BikeMaine 2015 Rider Handbook

13 Section 1 Ride Preparation The pick up and drop off times and locations will be finalized in July based on rider needs. If you think you would like to use this service, please register online by August 1, Travel by Car BikeMaine has arranged with the Town of Kittery for full week riders to park their vehicles at Fort Foster for a $15 fee. This money offsets any costs associated with parking, with the remainder going to the Town of Kittery s Fuel and More Assistance Program. Click here to pay for parking. Half-week riders will leave their vehicles in a marked section of the Anthem Blue Cross and Blue Shield parking lot, located at 2 Gannett Drive, South Portland, where they will pick up the shuttle. Anyone leaving a vehicle for either the week or half week will need to sign a parking waiver at checkin. Bike Shipping CycleMania in Portland has agreed to receive and store bikes for up to one week prior to the start of BikeMaine and deliver the bikes to the BikeMaine Village on September 12. $75 Receiving, Assembly, and Delivery of your bike to the start of BikeMaine. $75 Pick-up on September 19th, disassemble, re-box and arranging for shipping. **The cost of shipping is your responsibility. CycleMania will also store your bike box for the week of BikeMaine. Capacity for assembly and disassembly is limited. If you believe this is a service you ll need, you are encouraged to make a reservation with Dave or Eddie by August 1st to ensure your bike is given highest priority and is ready for the start. Please Dave and Eddie at cyclemania@cyclemania1.com to make arrangements or call Dave or Eddie at Arriving and Departing Arrival Procedures Check-in Location: 13 BikeMaine 2015 Rider Handbook

14 Section 1 Ride Preparation Fort Foster Pocahontas Road Kittery Point, Maine Check-in Hours Saturday, September 12, :00 to 5:00 PM PLEASE NOTE: All riders must check-in on Saturday, including local riders. There will be no Sunday morning check-in. Check-in Logistics The check in station will be clearly marked in Fort Foster. After you complete some final paperwork, you ll receive your official number, your BikeMaine bracelet, luggage tags, and BikeMaine T-shirt. You will need to put your number on your bike and helmet. Be sure to place luggage tags on your bag(s) as this is your bag s passport onto the luggage transport vehicle each morning. Also, wear your bracelet throughout the ride -- this is your ticket to meals, campsite space, and nightly entertainment. Those needing to leave a car for the week must purchase a long-term parking pass for $15 and sign a parking waiver during the check-in process. The $15 parking fee will be used to offset any expenses associated with providing the parking site, with the remaining money to go to the Town of Kittery s Fuel and More Assistance Fund. Late Arrivals If you know you ll be late, contact zach@bikemaine.org by August 29th to make alternative registration arrangements. Otherwise, it is best to give yourself plenty of time to arrive during check-in hours (before 5 p.m. on Saturday) so that you re completely settled and oriented before the big start on Sunday. Departure Procedures After you cross the finish line in Kittery on September 19, a celebratory lunch will await you, along with your bag(s) and shower facilities (located adjacent to the finish). Plan on having one last luncheon with your BikeMaine friends before heading out! The shuttle from Kittery to Portland will leave Fort Foster at 3: BikeMaine 2015 Rider Handbook

15 Section 2 Ride Amenities Accommodations Food & Drink BikeMaine Village Services BikeMaine Volunteers Luggage Village Rules Host Communities & Entertainment Re-Cycling BikeMaine 2015 Rider Handbook

16 Section 2 The Ride Accommodations Camping Most riders will choose to pitch their own tent within the BikeMaine Village. Camping is included in your registration fee and each host community has designated a location for the BikeMaine Village within walking distance of the town center, with the exception of Kittery. The BikeMaine Village offers an area for tents, showers, rest rooms, bike repair services, a medical tent, information and more. In most BikeMaine campsites, tents will be closely spaced to ensure room for all tents as well as centralized facilities. Volunteers will assist in guiding you to the designated tent area and available spaces. Please respect our host communities by camping only in those areas clearly designated for tents. Each day, each rider s bags (no more than 2 bags, with no one bag weighing more than 45 pounds and a total combined weight not to exceed 60 pounds) will be transported to the next BikeMaine Village and unloaded in an area that is adjacent to the designated tent area -- to await arrival of riders. Tent & Porter Service For those seeking a safari-like experience within the BikeMaine Village, we offer (for an additional fee) a limited number of tent & porter services, which includes an L.L.Bean tent and two camp chairs set up by volunteers and awaiting your arrival in camp. In addition, your luggage will be waiting at your tent each day and will be taken to the luggage vehicle for you the following morning. If you would like to upgrade to this service, contact BikeMaine prior to August 1 st to secure a reservation and make additional payment, provided the service is not yet sold out. Local Accommodations Some of you may choose to experience host communities by staying at local bed and breakfasts, motels or hotels, either as a break from camping for a night or two or as an alternative to camping. A complete list of available hotels, motels, B&B s and inns can be found for each host community at Such accommodations are not included within the BikeMaine registration and riders staying in town must make their own arrangements for getting themselves and bags to and from the BikeMaine Village. Local motels and inns may be able to assist with such transport, but you ll want to check that out in advance. Riders who elect to spend a night outside of the BikeMaine Village are responsible for their own luggage; BikeMaine does not have the capacity to monitor luggage overnight. 16 BikeMaine 2015 Rider Handbook

17 Section 2 The Ride For a full service motel option, where the reservations are made for you and transportation is provided between the BikeMaine Village and the motel, please contact Summerfeet. Food & Drink Schedules and Overview You will not go hungry during BikeMaine and you will experience some great locally sourced foods and creative menus. Below is the schedule for meals and snacks, followed by more detailed meal information, and additional dining and snack options. Food Schedule For A Typical BikeMaine Day 6:30 AM - 8:00 AM* Breakfast: The bountiful sit-down variety, as well as Grab & Go snacks for those desiring a quick start to the day. 8:30 AM to 10:30 AM* Morning Rest Stop: fruit, beverages and snacks 11:00 to 1:00 PM Lunch Stop 1:00 PM to 3:00 PM** Afternoon Rest Stop: fruit, beverages and snacks 3:30 PM to 9:30 PM Beer and Wine Garden (not in all communities) 5:30 PM - 7:00 PM Dinner 7:30 PM - 9:30 PM Entertainment and ride announcements * On the first day of the ride on Sunday morning, we will have an 8:00 AM group start. On this day only, breakfast will be served from 6:00 7:30 AM and the first rest stop will open at 9:00 AM. **The afternoon rest stops will be located on the edge of the BikeMaine Village so that water and snacks are available for riders electing to extend their ride with a 15 mile loop or wanting a reward for having completing the day s route. Afternoon rest stops will be on route for Days 6 and BikeMaine 2015 Rider Handbook

18 Section 2 The Ride Food Sources and Preparation BikeMaine's Food Director is experienced in large group food preparation and locally sourced foods, which includes working knowledge and relationships with Maine farmers, farmer s markets, seafood providers, and specialty food producers. You will be the beneficiary of this experience and the delicious bounty from Maine s land and sea. Where possible, all meal offerings will be locally sourced and linked to the cultural and historical identity of the host community. Menus will be coordinated between host communities to insure variety, interest, and sustenance up to the task of satisfying a full-day-ride appetite. Vegetarian dishes will be included at each meal. Under the direction of BikeMaine s Food Director, breakfast and dinner will be prepared and served in or near the BikeMaine Village by local not-for-profit or community service organizations, offering you a chance to mingle with local residents while supporting key organizations in our host communities. Meals, Snacks, and Beverages Note: In order to minimize health risks, please remove cycling gloves and wash hands with soap and water or use hand sanitizer before meals and snacks. We ask that that you not touch food that is to be eaten by someone other than yourself. Breakfast - Daily from 6:30 AM until 8:00 AM in the centralized dining and meeting area within or near the BikeMaine Village. You will enjoy daily variety and some consistent fare for those preferring a certain regimen before a long ride. Menus will be coordinated among host communities and made available to riders in advance through pre-ride newsletters, the BikeMaine daily newsletter, and announcements. Grab & Go food will be available at breakfast for those seeking a quick start to the day. Morning Rest Stop There will be a rest stop along the route each morning, approximately 20 miles into the day s ride. Specifics will be available in advance and announced appropriately. You can expect a variety of beverages, snacks, fruit, and baked goods. BikeMaine includes at least one roadside rest stop each day while on the course and one on the perimeter of the BikeMaine Village-- each offering food and beverages. In addition, an assortment of beverages will be available at all meals, including the on-course lunch. Still, it is your responsibility to carry sufficient water and remain properly hydrated. Make sure you drink extra fluids before, during and after the ride to reduce the risk of dehydration. While in the saddle, you should consume an average of one liter of fluid for each hour of riding. Drink before you become thirsty. By the time you feel thirsty, you are already slightly dehydrated. Muscle cramping can also be a sign of dehydration. If at any time you run low on water, signal a SAG van with a thumbs down hand sign and ask for a fill-up. Do not be tempted by roadside rivers and streams, as the water may contain bacteria or parasites. 18 BikeMaine 2015 Rider Handbook

19 Section 2 The Ride Lunch - Staged daily on the course (except for the rest day in Bethel when riders are on their own) during normal lunch hours. Exact times may vary slightly each day depending upon terrain and location of staging areas, with most lunch stops being approximately 40 miles into the day s ride. Specifics will be available to riders in advance and announced/posted each day. You can count on hearty fare appropriate for the miles completed and those that remain, to include sandwiches, salads, fruit, snack foods, baked goods, and a variety of drinks, including water and sport drinks. Afternoon Rest Stop - There will be a rest stop at the end of each day s route on the edge of the BikeMaine Village to accommodate both the riders who have finished their daily ride and want a snack before setting up their tent and the riders who elect to extend their day s ride with a 15 mile loop. Riders doing the route extension must set out on the loop by 2:30 in order to complete the route before the route closes at 4:30. On Day 6 and 7, there will be an afternoon rest stop on the route. Dinner - Daily from 5:30 PM until 7:00 PM in the Village s centralized dining and meeting area or within a short walk. As with breakfasts, foods will be locally sourced, prepared and served by local organizations, linked to local culture, traditions, and fare, and coordinated to ensure variety and interest. Dinner is not provided on Tuesday, September 15, our first night in Bethel, where there is a wide array of restaurants and markets available. Host Community Dining Options - For those who want to experience local fare outside BikeMaine Village, you ll find each community has much to offer. Details of available options will be made available on the BikeMaine website under Ride Details within the Community section or at the Info Tent in the BikeMaine Village. Specialty Diets All meals provided by BikeMaine will include vegetarian dietary options. While many of the meal offerings are made without gluten, we do not certify that food items are gluten free. Beer & Wine Garden There are times when a cold beer or a savory glass of wine are in order, which seems particularly true following four of five hours in the saddle. Many of our host communities will be offering a Beer & Wine Garden that will be open between the hours of 3:30 PM and 9:30 PM, where you can purchase a local brew or glass of wine. This, too, is a means for supporting our host communities, local vendors, and area economies. Alcohol consumption within BikeMaine Village is restricted to the Beer & Wine Garden and to beverages sold on premises (i.e. no BYOB). 19 BikeMaine 2015 Rider Handbook

20 Section 2 The Ride BikeMaine Village Services BikeMaine offers an array of services within the BikeMaine Village. A listing and the hours of operation follow. If there s something you need that you don t see listed, please contact us and we ll see if we can assist. Showers A sixteen-stall mobile shower trailer from New England Mobile Showers, with on-demand hot water accompanies BikeMaine throughout the week. Hours: 6:00 AM to 8:00 AM and 1:00 PM to 8:00 PM. Bike Servicing Bike servicing, provided by local bike shops, will be available for routine maintenance and minor repairs. Fee schedules will be posted for more extensive repairs. Hours: 6:30 AM to 8:30 AM & 2:00 PM to 6:00 PM. Medical Support A staffed medical tent will be available in each BikeMaine Village to assist with minor injuries and ailments. A medical representative -- who can be reached by going to the Medical Tent -- will be available off-hours to triage more serious illness or injury. BikeMaine medical support generously is provided by Capital Ambulance. Hours: 7:00 AM to 8:00 AM and 4:00 PM to 6:00 PM Physical Therapy A physical therapist, courtesy of our partner, OA Centers for Orthopaedics, a division of Spectrum Medical Group, will be on-site on riding days to address specific muscle issues. Hours: 4:00 PM to 6:00 PM Massage There is nothing quite like a nice massage at the end a long ride. To arrange for a massage upon arriving in a host community, riders simply go to the Community Information Booth in the BikeMaine Village and: 20 BikeMaine 2015 Rider Handbook

21 Section 2 The Ride (a) select from the available time; (b) pay for the massage; and (c) complete a brief intake form. The rider will be given a Massage Ticket with the massage therapist s name and Village location. At the designated time of the massage appointment, the rider presents the Massage Ticket and Intake Form to the therapist. Hours: 1:00 PM to 5:00 PM. Retail If you would like some BikeMaine-branded items, the Info Tent will be selling BikeMaine merchandise on the first and last day of BikeMaine, as well as on the layover day in Bethel (Hint: shop early in the week for a full selection of items and sizes.) In addition, the Info Tent will have a small supply of other necessities, such as soap, shampoo, toothbrush, toothpaste, etc. for sale throughout the week. Hours: 1:30 PM to 7:00 PM. Information BikeMaine s version of concierge service can be found in the Information Tent, which includes BikeMaine volunteers for ride information and local representatives for community information. If you have any questions, concerns, or feedback, please stop by. Hours: 6:30 AM to 9:00 AM and 1:00 PM to 7:00 PM. Device Charging No doubt you ll want to keep your phone, camera, and other devices fully charged. Host communities will provide charging stations. Locations and hours will be posted in the Information Tent before reaching each host community. In most instances, there will be a nominal fee for charging, which is another means for BikeMaine and riders to support local communities and activities. BikeMaine Volunteers Numerous volunteers support BikeMaine during the week. These volunteers fill a variety of roles both on the route and in the Villages, doing such things as staffing rest stops, providing SAG support, setting up the Village each day, and helping to serve meals. These volunteers can be identified by their BikeMaine ID. 21 BikeMaine 2015 Rider Handbook

22 Section 2 The Ride Luggage Each rider is allowed a maximum of two bags with no one bag weighing more than 45 pounds and a combined total weight not to exceed 60 pounds. You will see these requirements repeated several times in the Rider Handbook, because your cooperation is needed. At check in upon arrival, each rider will receive baggage tags marked with a color that corresponds to the color of the luggage zone where they should drop off and pick-up their luggage each day. It is important that you remember your assigned luggage color and rider number for the duration of the week. Riders who have purchased Tent & Porter Service will have their luggage dropped off and picked up at their tent. Bags are handled by volunteers and each volunteer will be handling hundreds of bags, most of them quite heavy. In consideration of volunteer safety and to ensure sufficient transport capacity, it is essential that everyone adhere to the no more than 2 bags with no bag weighing more than 45 pounds and a combined weight of 60 pounds or less parameter. Also, avoid placing sharp objects in bag(s) that could rip the bag or injure a handler. Please note that BikeMaine will not transport lawn chairs or items attached to the exterior of riders bags. We suggest that you pack your belongings in plastic bags within your luggage to protect your gear should it rain. BikeMaine cannot guarantee that your bags will be under cover or protected from rain once they are unloaded from the luggage trucks, so we highly recommended lining your bags with plastic or using waterproof bags. Some riders have found that 2 gallon and 5 gallon zip lock bags are convenient to use in organizing your clothing either by day or type of item. Also, we encourage you to pack any fragile items (such as electronics) with extreme care, as baggage will be piled high in the transport vehicles. Each morning, prior to 9:00 AM, bags are to be staged at the designated area for transport to the next BikeMaine Village destination. Be sure your bags display official BikeMaine luggage tags, as these tags are your bags ticket onto the luggage transport vehicle. Don t be late! Mark or tag your bags for easy recognition when retrieving your bag(s) from the pickup staging area at the next BikeMaine Village destination. (For example, affixing colorful ribbons or other identifying item will allow your bag to stand out from others.) Your bags will arrive at the next destination and be staged for pickup by approximately 1:00 PM when the BikeMaine Village opens. Riders opting to purchase the tent and porter service will have a tent and 2 camp chairs set up and awaiting their arrival in BikeMaine Village. Their bag(s) will be delivered to their tent, and retrieved for transport the following morning. The tent and porter items are not included in a rider s luggage weight limit, as they are handled separately from luggage. 22 BikeMaine 2015 Rider Handbook

23 Section 2 The Ride Village Rules For the health and safety of all participants, we ask you to help us maintain the following camp rules: Animals, other than licensed service animals, are not allowed in the BikeMaine village. Fires, open flames and cooking are not allowed in the camping section of the BikeMaine Village. Do not block fire lanes. Camping is allowed only in designated areas. If a significant safety issue is breached by the location of a tent (such as in a marked fire lane), the tent will be moved by a BikeMaine volunteer. Gray water must be dumped in designated receptacles only. For first aid in the Village, riders during the day should seek assistance in the BikeMaine Medical tent; riders should call 911 to obtain emergency medical services during the night and early morning hours. Wear helmets at all times while riding a bike, even in camp. No alcohol in camp except in the designated Beer & Wine Garden. Smoking is not permitted in the Village. Firearms are not allowed in the Village. Only BikeMaine official vehicles are allowed in the Village. Quiet hours are 10:00 p.m. to 5:30 a.m. Host Communities & Entertainment Host Communities There are a few things you need to know about your host communities before delving into details of history, culture, activities, entertainment, dining options, pub locations, and shopping. First, your host communities are seriously excited about your visit. Residents, town officials, local businesses, and civic organizations are eager to have you experience their home by making you feel as if it s yours. Although you ll be in town less than 24 hours (except in Bethel), organizers in each community have been preparing for your visit for almost a year. Each community has a proud past, promising future, and unique place in Maine s history. With just a few hours to grab your attention, each community is determined to have you experience their unique heritage and unfolding history, and have you saying, What a great place I ll be back! Second, before being selected as a host community, each overnight town had to demonstrate desire and capacity to meet your needs, to include logistics, food, campsite support, entertainment, and safety resources. Also, each community demonstrated a commitment to creating safe pedestrian and cycling environments through current and planned projects. 23 BikeMaine 2015 Rider Handbook

24 Section 2 The Ride Third, each host community represents a unique facet of Maine s history shipbuilding, summer playground, manufacturing, farming, summer camp, and commerce. As you experience each community, we hope you will come away from the ride understanding and appreciating the diversity of Maine, as well as a bit of history, culture and future opportunities. Most importantly, we hope this introduction will encourage you to come back and visit on your own. No doubt you ll want details on each community in advance of your arrival. Later this summer you ll find a comprehensive overview of history, attractions, accommodations, dining, pubs, shopping, services, Laundromats, ATM locations, device charging sites, and more at the BikeMaine website and in the BikeMaine Newsletters. In addition, BikeMaine will be launching an App, Guidebook, that you can download for free onto your mobile device to give you all that is happening during your week of BikeMaine. Entertainment If you ve got the energy, we ve got the entertainment to keep you engaged from the time you enter town until you zip into your sleeping bag at night. Host community entertainment and attractions are as unique as the communities themselves. Here s an overview of what to expect. Afternoon Entertainment - A variety of activities -- in the BikeMaine Village and out in town -- will be available from 1:00 PM until 5:30 PM. Each town is creating a unique venue designed to offer variety among the host communities. Plans are still in the works, but to give you a sense of possibility, you might expect activities as interesting as yoga sessions, wine tasting, gallery tours, kayaking and canoeing, historical society and garden tours, natural resource interpretive tours, or the ever popular shopping and pub crawl. In addition, within the BikeMaine Village, there will be a variety of services available from TLC for your bike to massages for those aching muscles. Evening Feature Event - Each evening, host communities will offer a distinct and regionally representative feature event within either the BikeMaine Village or an easy walk from it. Each feature event is open to the public, strengthening the interaction between visitors and hosts. You may be a little tired from the day s ride, afternoon of activities, or overindulgence at dinner, but save your second wind for the evening s entertainment -- you won t want to miss it Evening entertainment gets underway at 7:30 PM and wraps up by 9:30 PM. Specific details will be announced in upcoming newsletters and during the ride. 24 BikeMaine 2015 Rider Handbook

25 Section 2 The Ride Re-Cycling Maine takes great pride in protecting its natural resources and in promoting responsible and sustainable practices. Recycling is a cornerstone of such practices and one of great importance to BikeMaine. We are guests in each host community. As in no trace left behind camping, our commitment is to depart each host community leaving no evidence of our presence during the preceding 24 hours, with the exception of some wonderful memories of our visit and an economic boost to the town coffers. BikeMaine Village rest and lunch stops will make available recycling containers and food compost bins. Please use them and help us to leave no trace in all the areas we traverse during BikeMaine. BikeMaine has a Green Team that will assist with recycling efforts in the BikeMaine Villages and at the lunch and rest stops. Look for the Green Team logo. Food composting is handled through our partner, Garbage to Garden. The success of our recycling and composting project is dependent on the cooperation of all BikeMaine riders, volunteers and staff. As a member of this team, we hope you will read signs, follow directions and ask for help if you do not understand what is being asked of you. 25 BikeMaine 2015 Rider Handbook

26 Section 3 The Ride Day-By-Day Course Descriptions and Maps 27 On Course Expectations..27 Course Markings...28 Gear Drop...29 Route Extensions..29 A Typical BikeMaine Day.30 Rules of the Road... 31

27 Section 3 The Ride Day-By-Day Course Descriptions and Maps For a description of each day s route with accompanying map and elevation detail, please visit: Please note final maps and cue sheets will be provided at check-in on September 12 th. On Course Expectations Course Support Our top priority is for each rider to experience a safe and fun ride. In support of this objective, you can expect a full measure of on-course support each day, including a well marked route, flaggers and monitored intersections where necessary, rest stops with snacks, a daily lunch stop, mechanical assistance, SAG support, and medical support at the ready. More detail follows. Rest Stops There will be two rest stops along the route each day: a morning rest stop and the lunch stop. Each stop will offer water and sports drinks. The morning rest stop will include light snacks. The lunch stop will offer more substantial fare, such as soup, sandwiches, salads, fruit, and snack bars. The afternoon rest stop will be near the entrance to the BikeMaine Village, so riders done riding for the day can get a quick snack, and riders electing to extend their day s ride with an optional 15 mile loop can fill up before continuing. The morning rest stop will be staged somewhere around the 20 mile mark and the lunch stop will be staged around the 40 mile mark. The actual window of time that rest stops (including lunch) are open and fully supported may vary slightly each day, depending upon course characteristics and available staging areas. Details will be made available before the start of the day's ride and publicized daily. Rest stop windows will be designed to accommodate riders beginning at the earliest official start time each morning and those planning to complete the route by the time the course closes at 4:30 PM. 27 BikeMaine 2015 Rider Handbook

28 Section 3 The Ride Mechanical Support Mechanical support (provided by local bike shops) will be available at rest stops and each overnight destination. While on course and in between rest stops, L.L.Bean mechanics will supply assistance with minor repairs, such as tire changes and slipped chains. If repairs are more involved, rider and bike will be transported to the next location staffed by mechanics. Mechanics from local bike shops will be available at each overnight destination from 3:00 PM until 7:00 PM (or until all repairs are complete) to assist with more extensive maintenance and repair. There will be a charge for all parts and a tip jar to acknowledge labor, so make sure you have some cash on hand for this eventuality. Repairs will be done on a first come, first served basis -- if you need some assistance, stop by the mechanic tent as early as possible. Rider Support SAG support is available on course for those needing more extensive mechanical repair, and/or those who become ill, injured, or exhausted while on the course. If you want SAG support, please let a SAG vehicle know by giving a thumbs down sign as the SAG vehicle passes. Regarding exhaustion, proper training as well as proper hydration and nutrition -- will minimize the risk of not completing the day s ride or the entire BikeMaine course. Please refer to the section on training, prepare appropriately, and you ll find each day enjoyable and memorable. Road Surfaces & Tires The pavement along the route is generally in very good shape but there will be sections of pavement where extra care should be taken. BikeMaine will do its best to post signage ahead of any troublesome sections of pavement, and to highlight road hazards. We encourage cyclists to use road tires of 23cc or 28 cc. Given the challenges of Maine winters and geology, we don t recommend narrow 18cc tires on BikeMaine. Course Markings At evening announcements following dinner, the Route Coordinator will go over the next day s route with riders. Riders are expected to familiarize themselves with the day s route before leaving the BikeMaine Village in the morning. Cue sheets and a map are provided with the mileages of all turns or points of interest. A cycle computer can assist with tracking mileage so that you can anticipate turns. Do not assume that the riders in front of you know where they are going. 28 BikeMaine 2015 Rider Handbook

29 Section 3 The Ride All turns will be marked with paint on the roadways. A double arrow will indicate a turn approaching and the turn itself will be marked with a single arrow. A confirming arrow will be placed after the turn. Turns that are difficult to see will also be marked by signs. A confirming arrow will be placed every mile when the route is on the same road for longer than a mile. If you have gone a few miles without seeing any BikeMaine route markings, please check your cue sheet and map. Go back to the last point you saw a course marking. Only after you ve checked your maps and cue sheets and you cannot pinpoint where you are or how to return to the course, please call Net Control at (207) to request assistance. Please note that the Net Control number should be reserved for emergencies. Three different colors of paint will be used to mark the route: one color for Days 1, 3, and 6, another color for Days 2, 5 and 7. A third color will be used to mark the route extensions that are provided on Days 1, 2, and 5. Caution signs are placed before railroad tracks. We ask that you cross perpendicular to the tracks at a reduced speed. Caution signs are also placed before steep downhill s where we ask you to reduce speed because there is a stop at the bottom or a sharp curve to negotiate. Gear Drop When you check in on September 12, you will receive a BikeMaine drawstring gear bag with your rider number printed on it that is yours to keep. We recommend that you take the gear bag with you each morning when you set out to ride, and use it to hold any excess clothing you want to shed as the day warms. The gear bag then can be left in the designated tubs at the morning rest stop or lunch stop. The gear bags will be transported to the BikeMaine Village and can be picked up at the Information Booth after the route closes at 4:30. Route Extensions CAUTION AHEAD STEEP DOWNHILL CHECK BRAKES BIKEMAINE.ORG On three of the days, an additional looped route is available for those who want to extend the daily average mileage from 58 to approximately 73 miles. The route extension is fully marked and course support of mechanics, EMTs, SAG service and sweep is provided. Riders who elect to ride the route extension must be on the route extension by 2:30. Riders who begin the extended loop after 2:30 will be considered to be riding off course. Route Extensions are offered on Days 1, 2, and BikeMaine 2015 Rider Handbook

30 Section 3 The Ride A Typical BikeMaine Day Each day offers the excitement of exploration and new experiences... and each day has a comfortable rhythm. Here s a typical BikeMaine day. 6:00 a.m. Showers open 6:30 a.m. Breakfast begins Local and BikeMaine information booths open 7:00 a.m. Medical support opens 7:30 a.m. Course officially opens and is supported 8:00 a.m. Breakfast ends Medical support closes 8:30 a.m. * Morning Rest Stop opens 9:00 a.m. All baggage loaded on baggage truck All riders on the road Information booth closes 10:30 a.m. Morning Rest Stop closes 11:00 a.m. Lunch begins 1:00 p.m. Afternoon Rest Stop opens 1:00 p.m. Lunch ends BikeMaine Village open to riders Showers open Local first aid opens 1:30 p.m. Local and BikeMaine information booths open 2:00 p.m. Massage opens 30 BikeMaine 2015 Rider Handbook Bike repair shop opens 2:30 p.m. Riders electing to do route extension must have started loop 3:00 p.m. Afternoon Rest Stop closes 3:30 p.m. Beer & Wine Garden opens (in some towns) 4:00 p.m. BikeMaine Medical Clinic opens 4:30 p.m. Course officially closes and on route support ceases 5:30 p.m. Dinner begins

31 Section 3 The Ride Massage tent closes 6:00 p.m. Medical Clinic closes Bike repair closes 7:00 p.m. Dinner ends Information booths close 7:30 p.m. *** Entertainment begins 9:00 p.m. Most BikeMaine Village services close 10:00 p.m. Quiet Hours * The first day, Sunday, September 13, the morning rest stop opens at 9:00 a.m., following a celebratory group start of BikeMaine 2015 at 8:00 a.m. *** Announcements of interest to all riders will be made each evening either during the dinner period or just before the beginning of the nightly entertainment Rules of the Road for BikeMaine 2015 The number one priority of BikeMaine is your safety, which is why we have a few rules we insist you follow: A CPSP or Snell approved bicycle helmet must be worn at all times a rider is on a bicycle. even within the BikeMaine Village. Only bicycles propelled exclusively by human power are allowed. Beware of and yield to vehicular traffic. Bicycle trailers and child seats are not permitted. Cross railroad tracks at a right angle. Two water bottles (or equivalent) are encouraged. The use of rearview mirrors is recommended as a safety measure. By Maine law, bicyclists are operators of vehicles and must comply with all traffic laws. BikeMaine reserves the right to expel any participant who does not ride in a safe and lawful manner. Riders who violate safety laws in the Maine motor vehicle code are also subject to citation by law enforcement officials. The BikeMaine course is open from 7:30 AM 4:30 PM. Course support vehicles and other support services are available only during course hours. Any cyclist(s) still on the course after 4:30 PM will be offered a ride to that day s BikeMaine Village; if you choose not to take it, you are on your own to get into camp. No course support services will be available for those who choose to stay out on the course after 4:30 PM. 31 BikeMaine 2015 Rider Handbook

32 Section 3 The Ride Riders electing to extend their daily ride by doing the additional mapped loop must be on the loop by 2:30 p.m. The course will be clearly marked. If you leave the official course, you are not part of the monitored route and will not be able to receive services or support, if needed. We try to direct as much vehicular traffic as possible off the route. Nevertheless, the tour travels on public roadways. Therefore, ride no more than two abreast (and single file when vehicles are passing). Ride beside a pal only where it is safe to do so, and where you do not block traffic or force other riders to swing far out to pass. Never draft behind a vehicle. Pace lines are prohibited in areas of high vehicle or cyclist traffic, and are limited in size to a maximum of seven riders. Be especially careful at railroad tracks and busy intersections. Course monitors and safety vehicles may be stationed in areas of special concern. Call ON YOUR LEFT to alert a rider you intend to pass. The call CAR BACK passes the message forward when a vehicle is approaching from behind. Use arm signals to indicate turns. Point out potholes, broken glass and other hazards to those behind you. Signal your intention to stop, and pull off the roadway. Use of ipods and similar musical devices while riding on BikeMaine is prohibited. Safe group riding in an event such as BikeMaine depends on communication between cyclists. ipods interfere with that process and make it difficult for people to hear instructions such as CAR BACK and ON YOUR LEFT. ipods also make it difficult to hear approaching cars or trucks, negatively impacting the safety of cyclists and motorists. BikeMaine works hard to maintain its reputation for leaving our campsites, lunch spots, rest stops and course spotless. Please dispose of all trash, recyclables and compostables in the appropriate places. Cyclists must keep the roadway clear when stopping at an event-designated stop or any other location. Please ensure that bicycles are parked off the road and that cyclists do not congregate on the roadways. 32 BikeMaine 2015 Rider Handbook

33 Section 4 Miscellaneous Information Rider Guests BikeMaine Forms Liability Waiver Emergency Information Cancellation and Transfer Policy Travel Insurance Additional Questions? BikeMaine 2015 Rider Handbook