Cowichan Valley Experience CYCLIST HANDBOOK

Cowichan Valley Experience CYCLIST HANDBOOK

Welcome to MS Bike 2018 Whether you re a returning participant who rode with us last year for the umpteenth time, or a newbie a little nervous of riding on a bike tour, you can look forward to an exciting and fun ride while making a difference to end MS. As a participant in the MS Bike Tours, you are making a great impact on the lives of people living with multiple sclerosis. Last year in BC, your dollars helped to host 50 education sessions, distribute over $400,000 of medical equipment and provide 297 individuals with Volunteer Legal Assistance. This year we look forward to continuing to provide support and services to people with MS and their families, and fund important research to find the cause and cure for this disease. We invite you to expand your reach as well in helping to improve the lives of Canadians affected by MS. Join us at the MS Bike tour and experience a great sense of accomplishment, challenging yourself physically and raising more critical funds to help end MS. CONTENTS Ride Details Introduction FAQ...15 What to Bring...16 Rider support...16 Safety on route... 17 Training tips...18 Welcome...2 Your Impact...3 Event information Tour Info and Contact...4 Itinerary...5 Route Maps... 7 Fundraising matters...19 Spread the word... 20 2

WHY WE RIDE MS has always been present in my life. My grandmother lived with MS for over 25 years, spending much of that time in a care facility until she passed away. We couldn t have conversations at all, so we were unable to build that special grandmother-to-grandchild relationship that so many others cherish. MS took that from us. The feeling of helplessness can be overwhelming when someone close to you has MS. All you want is to improve their quality of life and take some of their pain away, but there s only so much you can do. MS is such an unpredictable disease, so it s hard to know what your loved one s future holds when they are affected by it. When you have MS, you re often in the dark. Even though my grandmother s gone, I m still here fighting for a cure. I don t want someone to feel what my grandmother and family felt. One of my friend s moms has been living with MS for 25 years herself. She encouraged me to do my first MS Bike event with her and I ve gone every year since. It truly fuelled the fire within me. If she can bike and be such a strong advocate against MS, then why shouldn t I be doing something too? All of the MS Bike events I ve been to have been incredible experiences. The positive energy of everyone around you, especially when many of the participants are currently living with MS, is so inspiring. I want to help show them that people do care and support them. I bike for my grandmother, I bike for my friend s mom, and I bike for anyone who has or will have MS as part of their lives. BECKY KINNEY 2018 MS Bike Ambassador Photo: Becky (far left) and her team. ABOUT MULTIPLE SCLEROSIS Canada has one of the highest rates of MS in the world. MS is the most common neurological disease affecting young adults in Canada. World-leading MS research is being conducted by MS experts across the country. MS is a disease that affects not only individuals, but also families who come together to manage the realities of MS. Our mission To be a leader in finding a cure for multiple sclerosis and enabling people affected by MS to enhance their quality of life. For more information about MS or the MS Society, visit mssociety.ca. 3

Cowichan Valley Experience The MS Bike Cowichan Valley Experience welcomes you to beautiful Camp Pringle on the shores of Shawnigan Lake. Throughout your fully supported ride you can stop and enjoy local wineries, farms, museums, parks, coffee shops and sample delicious local fare. Upon your return on Saturday, spend the afternoon at Rider Village where your experience will continue with appetizers, dinner, awards and evening musical festivities. Riders are welcome to enjoy a relaxing swim, paddleboard or kayak at Camp Pringles private beach! On Sunday, wake up to breakfast and head out with friends, family and coworkers to explore more of the Cowichan Valley. Finish your experience back at Rider Village with a Triple Os BBQ lunch, music, games and celebrate your success at the closing ceremonies. YOUR BIKE TOUR COORDINATOR Hello! My name is Sheron and I m your MS Bike Cowichan Valley Experience coordinator. I started working for the MS Society in 2013 on projects involving MS Awareness and event logistics and then moved into a coordinating role for the MS Walk and MS Bike. This my second year as the Coordinator of the MS Bike-Cowichan Valley Experience. Together, with your amazing fundraising and support, we are putting an end to MS. I look forward to meeting you at Camp Pringle. Please reach out to me for questions regarding this year s MS Bike in Cowichan. 778-748-1006 ext 7303 sheron.chrysler@mssociety.ca 4

ACCOMMODATIONS MS Bike Cowichan Valley at Camp Pringle 2520 West Shawnigan Lake Road, Shawnigan Lake, BC V0R 2W3 DIRECTIONS TO CAMP PRINGLE COMING NORTH ON THE MALAHAT (HWY 1) FROM VICTORIA Look for the Malahat Mountain Inn, Malahat Gas Station, Malahat Bungalows area. In about 1 km you will see an amber flashing light on the highway and signs for South Shawnigan Lake. Take this exit and travel approximately 7 kms to where the road divides straight and a sharp left turn. There will be signs for the Provincial Park and Camp Pringle pointing left. Take this left turn onto West Shawnigan Lake Road and proceed another 7 kms where you should notice signs for the Provincial Park. We are the very next driveway after the park and we have large signs indicating Camp Pringle and the George Pringle Memorial Camp. Hill). Take the right hand exit at this major set of lights onto the Cobble Hill/Shawnigan Lake Road. Take this road to the end where it intersects Renfrew Road near Mason s Beach (store on the right, beach straight ahead). Turn right onto Renfrew Road and proceed for about 4.5 kms. Look for the sharp left switchback road which is West Shawnigan Lake Road, there are signs for the Provincial Park and Camp Pringle just before this intersection. Turn left onto West Shawnigan Lake Road and proceed for about 3 kms. When you see the Fire Hall on the right side of the road you are close to camp. Look for the big circular sign for Camp Pringle just before our driveway. Turn left into the camp driveway. If you see the Provincial Park you have gone a little too far. COMING SOUTH ON THE TRANS CANADA HWY (#1) FROM DUNCAN Look for the big strip mall with a Country Grocer seemingly in the middle of nowhere (near Cobble NOTE: On many maps there will be a road shown as Armstrong Road, this road does not exist, but is basically where our driveway is located. 5

ARRIVING Accommodations is only available on Saturday, August 11, 2018. Please arrive no earlier than 8 am. There will be folks on hand to greet you, assist you with parking, and direct you to the dorms, cabins, and camping ground. We will pair other teams/participants needing accommodation together if the cabin/dorm is not full to ensure all those needing accommodation can be served. DORMS (LODGES) 2 bunk beds and 2 single beds / room Washrooms and showers on each floor CABINS 9 rustic cabins 12 beds per cabin No electricity Central washroom building with heat, hot water and showers CAMPING Camping is free. Space is limited. Don t miss out and book your spot now. Check the website for more info. WHAT TO BRING Sleeping bag (or bedding) and pillow Towel(s) Flashlight and extra batteries. A non-breakable water container Rain gear and waterproof footwear in case of weather changes Medication and personal first aid items Toiletries Sunscreen Hat Bug repellant PLEASE LEAVE AT HOME Non-human animals, including those kept in vehicles (if you need to bring a service companion animal, please let us or the camp staff know in advance) Glass containers Anything valuable that you may not want to lose or break Lighters and matches Tobacco Knives Guns Alcohol If you require alternative accommodations, you can check out other options in the area. 6

ITINERARY SATURDAY, AUGUST 11, 2018 8:00 am - 9:45 am Participants check in at Camp Pringle. There will be emergency bike repairs available from Experience Cycling. Team photos are in the Rider Village. Please bring to Check-In: Completed donation tracking form (available for download online via your Participant Centre) Any cash or cheque donations 9:30 am Century Ride Cyclists briefing at start line. 10:00 am - 10:45 am Participants head out in waves of 100. 11:00 am - 2:30 pm Lunch served on all routes. 2:30 am - 6:00 pm Appetizers and bar open in Rider Village Massage tent open Games and music Overnight bike storage open Swim time at the lake (starts at 2 pm) 4:30 pm Silent auction opens. 6:30 pm - 8:30 pm Dinner is served Awards Speeches 8:30 pm - 10:30 pm Music entertainment. 8:45 pm Silent auction closes. 11:00 pm Rider Village closes please, quiet time at Camp Pringle. 7

SUNDAY, AUGUST 12, 2018 7:00 am - 9:00 am Welcome to Day Two! Breakfast is served in Rider Village. 7:45 am - 8:45 am Experience Cycling provides emergency bike repairs Team photos in the Rider Village Bike storage open for bike pick-up 9:00 am Participants head out in waves of 100. 11:30 am - 2:00 pm Finish Line photos Triple O s BBQ Closing ceremonies MS Bike - Cowichan Valley Experience is complete, congratulations! See you in 2019! IMPORTANT INFO ACCOMMODATIONS There are two accommodation options on site: dorm room or camping. A limited number of dorm rooms are available for participants at a cost of $25 a person for a 6 bed dorm and $15 a person for a 12 bed cabin. Camping is free with 40 spots available. If you require accommodation on site and did not select the dorm or camping option when you registered, please contact Sheron Chrysler at 778-478-1006 ext. 7303 or at sheron.chrysler@ mssociety.ca. If you are organizing your own accommodation for the event, please visit Tourism Cowichan at cowichan.bc.ca to see a full listing of accommodation options in the Valley. BIKE MECHANICS Our sponsor, Experience Cycling, will be on site and on route providing bike repair services. Small repairs such as fixing flats are complimentary, larger repairs are paid for by participants. These services are to address emergency repairs. Please ensure your bike is in good riding condition and tuned up before the event. PURCHASE PICK-UP On route purchases are picked up daily and returned to the event site for participants. They will be marked with your bib number so please ensure you have that with you for pick-up on site. 8

Saturday Route Map AUGUST 11 SHORT ROUTE 50.8 KM START: CAMP PRINGLE Turn right onto Renfrew Rd (signs for Duncan/Mill Bay) Turn left Turn left onto Renfrew Rd Turn left onto Shawnigan Lake Rd Continue straight onto Cobble Hill Rd Turn right onto Fisher Rd Slight left onto Telegraph Rd Turn right onto Cherry Point Rd Turn right onto Telegraph Rd Turn left onto Koksilah Rd Turn left onto Parker Rd Slight right onto Myhrest Rd Continue onto Parker Rd Turn left onto Koksilah Rd Turn left onto Hillbank Rd Turn right onto Lakeside Rd Turn left onto Hillbank Rd Turn right onto Koksilah Rd Turn right onto Telegraph Rd Turn right onto Cowichan Bay Rd Continue onto Cobble Hill Rd Turn left to stay on Cobble Hill Rd Turn right onto Lovers Ln Turn left onto Cameron Taggart Rd Turn left onto Merridale Rd Turn left onto Cameron Taggart Rd Turn right onto Shawnigan Lake-Mill Bay Rd Turn right onto Shawnigan Lake Rd Slight left onto Renfrew Rd Turn left onto W Shawnigan Rd/ W Shawnigan Lake Rd 9

Saturday Route Map AUGUST 11 MEDIUM ROUTE 72 KM START: CAMP PRINGLE Turn right onto Renfrew Rd (signs for Duncan/Mill Bay) Turn left onto Shawnigan Lake Rd Continue straight onto Cobble Hill Rd Turn right onto Fisher Rd Slight left onto Telegraph Rd Turn right onto Cherry Point Rd Turn right onto Telegraph Rd Turn left onto Koksilah Rd Turn left onto Parker Rd Slight right onto Myhrest Rd Continue onto Parker Rd Turn left onto Koksilah Rd Slight left onto Miller Rd Slight left onto Glenora Rd Turn left onto Marshall Rd Turn right onto Glenora Rd Slight right onto Miller Rd Slight right onto Koksilah Rd Turn right onto Lakeside Rd Turn left onto Hillbank Rd Turn right onto Koksilah Rd Turn right onto Telegraph Rd Turn right onto Cowichan Bay Rd Continue onto Cobble Hill Rd Turn left to stay on Cobble Hill Rd Turn right onto Lovers Ln Turn left onto Cameron Taggart Rd Turn left onto Merridale Rd Make a U-turn Turn left onto Cameron Taggart Rd Turn right onto Shawnigan Lake-Mill Bay Rd Turn right onto Shawnigan Lake Rd Slight left onto Renfrew Rd Turn left onto W Shawnigan Rd/ W Shawnigan Lake Rd 10

Saturday Route Map AUGUST 11 CENTURY RIDE 100 KM START: CAMP PRINGLE Turn right onto Renfrew Rd (signs for Duncan/Mill Bay) Turn left onto Shawnigan Lake Rd Continue straight onto Cobble Hill Rd Turn right onto Fisher Rd Slight left onto Telegraph Rd Turn right onto Cowichan Bay Rd At the roundabout, take the 1st exit onto Maple Bay Rd Turn left onto Herd Rd Turn right onto Richards Trail Turn right onto Westholme Rd Turn left onto Mt Sicker Rd/BC-1A S Slight right onto Trans-Canada Hwy/BC-1 S Slight right toward Somenos Rd Continue onto Somenos Rd Turn left to stay on Somenos Rd Turn left to stay on Somenos Rd At the roundabout, continue straight to stay on Somenos Rd At the roundabout, take the 2nd exit onto Cowichan Lake Rd At the roundabout, take the 2nd exit onto Government St Turn right onto Craig St Continue onto Allenby Rd Continue onto Indian Rd Continue onto Marshall Rd Turn right onto Glenora Rd Slight right onto Miller Rd Slight right onto Koksilah Rd Turn right onto Telegraph Rd Turn right onto Cowichan Bay Rd Continue onto Cobble Hill Rd Turn left to stay on Cobble Hill Rd Turn right onto Lovers Ln Turn left onto Cameron Taggart Rd Turn right onto Shawnigan Lake-Mill Bay Rd Turn right onto Shawnigan Lake Rd Slight left onto Renfrew Rd Turn left onto W Shawnigan Rd W Shawnigan Lake Rd 11

Sunday Route Map AUGUST 12 SHORT ROUTE 27 KM START: CAMP PRINGLE Turn left onto Renfrew Rd Turn right onto Glen Eagles Rd Turn right toward Cowichan Valley Trail Turn left onto Cowichan Valley Trail Turn right toward Glen Eagles Rd Turn left onto Glen Eagles Rd Turn left onto Renfrew Rd Slight right onto Shawnigan Lake Rd (signs for Duncan/Mill Bay) Turn right to stay on Shawnigan Lake Rd Turn right onto W Shawnigan Lake Rd 12

Sunday Route Map AUGUST 12 MEDIUM ROUTE 33 KM START: CAMP PRINGLE Turn right onto Renfrew Rd (signs for Duncan/Mill Bay) Turn left onto Shawnigan Lake Rd Continue straight onto Cobble Hill Rd Turn right onto Hutchinson Rd Turn right onto Telegraph Rd Turn right onto Kilmalu Rd Continue onto Cobble Hill Rd Turn left to stay on Cobble Hill Rd (signs for Cobble Hill Road) Turn left onto Wilkinson Rd Turn right onto Shawnigan Lake-Mill Bay Rd Turn right onto Shawnigan Lake Rd Slight left onto Renfrew Rd Turn left onto W Shawnigan Rd W Shawnigan Lake Rd 13

Sunday Route Map AUGUST 12 LONG ROUTE 48 KM START: CAMP PRINGLE Turn left onto Renfrew Rd Turn right onto Glen Eagles Rd Turn right toward Cowichan Valley Trail Turn left onto Cowichan Valley Trail Turn right toward Glen Eagles Rd Turn left onto Glen Eagles Rd Turn left onto Renfrew Rd Turn left onto Shawnigan Lake Rd Continue straight onto Cobble Hill Rd Turn right onto Hutchinson Rd Turn right onto Telegraph Rd Turn right onto Kilmalu Rd Continue onto Cobble Hill Rd Turn left to stay on Cobble Hill Rd (signs for Cobble Hill Road) Turn left onto Wilkinson Rd Turn right onto Shawnigan Lake-Mill Bay Rd Turn left onto Shawnigan Lake Rd Turn right to stay on Shawnigan Lake Rd Turn right onto W Shawnigan Lake Rd 14

RIDE DETAILS FAQS What happens if it rains? We ride rain or shine. In the event of lightning or other dangerous conditions, we will delay the event until conditions improve. I registered as an individual, but now I want to join a team. No problem! Contact the MS Bike coordinator of the MS Bike tour you want to join, let them know the name of the team you d like to join and we ll get you all taken care of. Are walk-up registrations available? We will gladly accept walk-up registrations, but it s not encouraged. MS Bike is a fundraising event and all riders must reach the $350 fundraising minimum to participate, so register early to give yourself time to fundraise. I registered, but can no longer participate; can I transfer my registration to next year s ride, another person, or another MS Bike? Yes, you can transfer your registration to next year s ride, another person or another MS Bike ride. What happens to donations I raised if I can no longer participate in the event? All donations are non-returnable. Your donations allow the MS Society of Canada to fund vital medical research and support local residents in the area living with MS, regardless of your participation in the event. Can I donate my fundraising reward back to the MS Society of Canada? Yes, you can donate your rewards back to the MS Society and receive a tax receipt equal to the value of your reward. By donating your reward, the MS Society can contribute more funds towards vital programs and services to those affected by MS and research. Do I have to wear a helmet? YES! For your own safety, helmets are required at all MS Bike events. This is a legal requirement in BC. You will not be permitted to ride if you are not wearing a helmet. Helmets are not supplied on site. Can family and friends join me for the weekend? Family and friends are always welcome at the start/ finish line and rest stops, however not on the route! Please encourage your friends and family to meet you at the finish line, or to volunteer for the event. Are pets allowed? Pets are prohibited at the ride, however, service animals are welcome. What accommodations are available for the event weekend? Please refer to the specific MS Bike tours section near the beginning of this handbook for more information or contact your MS Bike coordinator. Where can I find route maps? You can download the route maps at msbike.ca (and choose your MS Bike tour location). They will also be available on site. 15

WHAT TO BRING Come wind, rain or sun, going through our handy checklists will help you come to our Bike Tours prepared for all of beautiful BC s weather conditions! Riding Gear Helmet Personal identification Tour bib Route map Basic bike repair kit Water bottle Cycling gloves Rain gear Seat/Handlebar bag Sunscreen for lips and skin Sunglasses Cell phone Personal Gear Toiletries Camera Medications Pain reliever Money for cash bar on Saturday night dinner Swimsuit Appropriate footwear for camping environment If staying at Camp Pringle, please bring bedding and towels Flashlight RIDE SUPPORT The MS Bike is a fully supported cycling tour. The following services are provided to registered cyclists identified by wearing the MS Bike rider bibs. Rest stops Rest stops are located along the route. Each rest stop is stocked with water, fruit and snacks. Stopping at the rest stops is optional. Guide Cyclists Guide Cyclists are available on certain tours to help along the route. They can contact a SAG (Support and Gear) Vehicle if needed. Guide Cyclists can be identified by their HIGH VISIBILITY VESTS. SAG Vehicles SAG (Support and Gear) vehicles travel along the route between rest stops. They can help cyclists along the route with flats and basic first aid. If a cyclist is unable to complete the ride, for whatever reason, a SAG vehicle can transport the cyclist to the finish line. SAG vehicles include picking up purchases made by you on the route! To signal a SAG vehicle driver, follow these steps: Move safely off the road and well out of the path of other cyclists Dismount and stand near your bike Remove your helmet and wave it at the SAG vehicle In the event of an emergency, call 911 and then the central communications number found on the back of your participant bib or on the route map. First Aid Trained first aid volunteers patrol the route to help all participants. If you need assistance, please call the central communications number on your participant bib or on the route map. In case of an emergency, please call 911. 16

SAFETY ON ROUTE This is NOT a competitive race. Respect fellow cyclists and their level of cycling experience. Some participants are recreational cyclists. Wear your helmet correctly. This is MANDATORY and it s the LAW. The roads are open and therefore cyclists must always follow the Motor Vehicle Act. Obey all traffic signs and signals at all times. Keep your ears free of headphones or earbuds while riding. Ride on the right side of the road, to the right of the white line when possible, to be respectful of traffic and to avoid a lineup of vehicles. Pass on the left. Announce yourself to other cyclists by saying ON YOUR LEFT. Please ride single file at all times as the road is narrow with a limited shoulder in many areas. When another cyclist is passing you on the left, do not turn around. Hold handlebars steady and keep your bike straight while maintaining your speed. Always yield to pedestrians. Only use your cell phone when stopped and pulled to the right, out of bike and vehicle traffic. Watch out for road hazards such as patches of loose gravel on the road. Please respect the communities that we ride through. They support the MS Society and our mission to end MS, and therefore support you too. Some of our MS Bike tours feature stops at local wineries where riders of legal age may choose to sample wines. All cyclists are required to abide by the Motor Vehicle Act which limits the consumption of alcohol and concurrently operating a moving vehicle. The MS Society of Canada requests that all participants act responsibly during the tour. We accept no responsibility for a participant s personal consumption of alcohol. If you need a ride back to the event site, one can be provided for you by a SAG wagon. 17

TRAINING TIPS Preparation is important for a smooth ride on event day. While MS Bike is a recreational event, please consider these four steps to ensure you re geared up and ready to cycle to end MS. Make sure your bike s a good fit You may need to have a tune-up, or have your seat or handlebars adjusted. Get this done early in your training to ensure your bike is as ready for the tour as you are. Go ride! Either on your own or with a friend, start with short rides and forget about time or speed. Take a week to work up to a 30km ride to gain and maintain basic cardiovascular fitness. If the weather isn t fit for riding, consider using an indoor cycling trainer, joining a spin class or gym. Challenge yourself Once you ve mastered 30km rides, aim for a weekly ride of 50km to 60km. Try to maintain the same pace you established on moderate days, slowing down if necessary to complete the full route. Join our training rides Our MS Bike tours across the province feature Gear Up Rides to help you train for the actual MS Bike event. Go to msbike.ca and choose the ride in your area for updates on scheduled rides or join the MS Bike BC Facebook Group. Alternatively, you can also reach out to your local MS Bike Coordinator. 18

Fundraising Matters When you ride with MS Bike, you join our country s collective effort to help improve the lives of Canadians affected by MS. The dollars you raise are invested in world-leading MS research happening right here in Canada, research that will bring us closer than ever to the first treatment for progressive MS and ultimately a cure for the disease. Every cyclist must raise the $350 fundraising minimum to participate. The registration fee is non-refundable and does not apply towards the fundraising minimum requirement. Below are online resources to help with your fundraising. Please reach out to your local MS Bike Coordinator if you have questions or need help with fundraising. Online Fundraising Guide A-Z Fundraising Ideas Raise 500 in 7 Days Fundraising Rewards Donation Tracking Form 19

JOIN US ONLINE msbike.ca Access your Participant Centre to track your fundraising progress. Learn more about fundraising tips, rewards and tools. Visit your location page for up-to-date event information. facebook.com/groups/msbikebc/ @MSBikeToursBC @mssocietybcy flickr.com/mssociety_bcyukon THANK YOU TO OUR SPONSORS PRESENTING SPONSOR PROVINCIAL SPONSORS NATIONAL SPONSORS OFFICIAL APPAREL PARTNER