YOU CAN DO IT CYCLE LONDON TO BRIGHTON TO BEAT HEART DISEASE Sunday 19 June 2016 bhf.org.uk/l2b Proud Partner of BHF Cycling Events Proud Sponsor of BHF Cycling Events
WELCOME TO THE TEAM! Thank you so much for signing up to do the amazing London to Brighton Bike Ride and raise money for the British Heart Foundation s life saving research. Heart and circulatory disease is a killer, taking the lives of more than 400 people in the UK each day. But as a Heart Rider, you re going to help beat it. When you wheel your bike to the starting line on Sunday 19 June you ll want to be all set to go. Free to wheel down the miles and coast across the finish line, knowing that every turn of your pedals is powering life saving research. This guide is here to show how you can do it. Good luck! Head of Events What I love about the London to Brighton Bike Ride is that when we get out there we re one big team. We re united in taking on this challenge, raising funds for the BHF and showing our support to the 7 million people affected by heart and circulatory disease. See you there! YOU CAN SHARE THE CHALLENGE. RIDE IT. FEEL THE TEAM SPIRIT. PUSH TOGETHER. ENJOY IT. BEAT HEART DISEASE. YOU CAN.
IT S A REALLY IMPORTANT EVENT FOR ME. GARY, HEART RIDER, WITH KERRY-ANNE I want to carry on doing it as long as I am around. Gary Horn has done the London to Brighton Bike Ride every year since his long-term partner, Kerry-Anne, died suddenly. She was later discovered to have viral myocarditis, a viral infection that had attacked her heart. When Gary found her, collapsed on her floor, she was unresponsive. He dialled 999 and paramedics talked him through giving Kerry-Anne CPR. When they arrived they tried to resuscitate her for quite a while. And then they told me that nothing could be done. The shock and loss was terrible. Just trying to move life forward was a struggle, Gary says. Because I really thought my future was with Kerry-Anne. At that time we were on the verge of our next step, getting married. With a sudden death it gives you no opportunity to say goodbye. Being a Heart Rider is one of Gary s ways of moving forward, and helping to stop heart disease from tearing other lives apart. He has built up a London to Brighton team in his workplace, including two colleagues who have themselves been affected by heart disease. Now it is part of our annual calendar. The firm I work for supports it by matching donations and even helping with accommodation. They are supporting me as well as the BHF and the many people who are affected by heart disease. HOW THE MONEY YOU RAISE CAN HELP 25 50 200 300 450 1000 pays for one hour of research by our early career scientists to better understand how to diagnose, prevent, treat and cure heart disease. could help to support a PhD student we fund over 200 scientists and clinicians, starting their career in cardiovascular research. could save someone s life by helping to provide a community group with a Call Push Rescue kit, so that they know how to do CPR. will pay for a day of a project that s building new healthy pieces of heart. New heart tissue could be used in the future to treat heart failure. pays for an indispensable starter kit for a laboratory scientist working in heart attack research, giving them the basic equipment they will need to measure out tiny volumes of liquids for experiments. will buy a brand new piece of equipment that allows biologists to separate tiny proteins from the complex mixtures found in blood and saliva this can help them identify which proteins are important risk factors in coronary heart disease. FIND OUT MORE AT bhf.org.uk/about-us
YOU RE A LIFE SAVING FUNDRAISER You re going to be cycling 54 miles as part of Team BHF now that s really worth a lot to life saving research! So set yourself a fundraising target you ll feel chuffed with. And be loud and proud in telling people what you re doing, to help beat heart disease and asking them to sponsor your ride. Here s your fundraising checklist: Set your target ( 200 excluding Gift Aid, is the minimum we ask all riders to pledge go online to find out more!) Go to justgiving.com/l2b2016 and create your fundraising page. Use email, Facebook and Twitter to send everyone you know your fundraising page link, and what you re hoping to achieve with your ride. Email, post and tweet updates and photos. It will keep your sponsors feeling involved, and give even more friends a chance to see what you re doing and sponsor you. Use the form in this pack to collect sponsors. It can come in handy, so carry it around with you. Ask your employer if they d match every 1 you raise doubling your fundraising total. Say those two little words every brilliant fundraiser knows and uses, at every opportunity: thank you! FOR MORE TIPS VISIT bhf.org.uk/fundraising YOU CAN JOIN IN. ASK FOR SUPPORT. POST UPDATES. AIM HIGH. INVOLVE OTHERS. BE CREATIVE. SMASH IT. SAVE LIVES. YOU CAN.
BE AN ELITE 700 CLUB RIDER The London to Brighton Bike Ride isn t a race. Whether you do it in your own sweet time, or your fastest time, you re a winner when you cross the finish line. But if you pledge 700 or more, excluding gift aid, through your JustGiving fundraising page by Saturday 30 April 2016, you can have the added pride of wearing our unique limited edition Champion Heart Rider cycling jersey. It shows you ve really put your heart into supporting the BHF s life saving research. So go on, think big and be part of our exclusive club! To get your jersey, simply email a link to your JustGiving page to bikeride@ bhf.org.uk once your sponsorship has reached 700 or more, by 12pm Saturday 30 April. Please tell us your jersey size too. For teams to be eligible, there must be at least 700 or more online sponsorship pledged per person, per team along with the names of all eligible entries. Terms and conditions apply. For information go to bhf.org.uk/l2binfo YOU CAN GO FOR IT. SURPRISE YOURSELF. RAISE MORE. FEEL GREAT. UP YOUR TOTAL. ACHIEVE. BE A CHAMP. WEAR WITH PRIDE. YOU CAN.
SHARE IT WITH EVERYONE! #HEARTRIDERS #L2B As a Heart Rider, you have a great opportunity to raise awareness of what you re doing by taking on BHF s London to Brighton Bike Ride for the fight to beat heart disease. So please share the story of your ride - and why you re doing it with the world. Post your photos, videos, thoughts and experiences on Facebook (BHFL2B), Twitter (@TheBHF) and Instagram (the_bhf) using #heartriders and #l2b Your updates. Your goals. Your highs and lows. Your determination. It will all help show what being a Heart Rider for the BHF is all about. YOU CAN SHARE MOMENTS. LAUGH. INSPIRE. CHALLENGE YOURSELF. SHARE TIPS. CELEBRATE SUCCESS. #L2B #HEARTRIDERS. YOU CAN.
WAYS TO GET FIT... THROUGH TRAINING It s a simple fact: the fitter you are, the more you ll enjoy the ride. And of course getting fit is great for your own heart health. So prepare for your challenge. Up your fitness and energy to a new level. To help you get on form, here are our tried and tested top fitness tips. 2 Download free training plans at bhf.org.uk/training Set weekly goals 3 4 5 6 Train with a buddy or a team of other riders Keep your training varied and include at least one activity you really enjoy Push yourself sometimes Post and tweet updates about your progress it s amazing how much a like or a positive comment can spur you on!... THROUGH EATING WELL When it comes to food and what s best for your cycling fitness, you ll find lots of good advice at bhf.org.uk/l2binfo But for starters here are some basic guidelines. Get the C factor Carbohydrate foods are your ready-made fuel as they are the most important source of energy when exercising. Build up with protein Your body needs protein to repair and grow muscle that is broken down during exercise as well as support your immune function and recovery. Go for your 5 a day The micronutrients found in fruits and vegetables are also important to health and fitness. Choose healthy fats Fat is not a major energy source for exercise, but we all need some fat in the diet to provide us with fat soluble vitamins (A, D, E, and K) and essential fatty acids (omega-3 and 6) which we can only get from vegetable oils and oily fish. BEAT THE BEACON The London to Brighton Bike Ride has one feature that everyone talks about the infamous Ditchling Beacon. It s a 227-metre-high climb. But you can do it. Check out this leg of the ride and plan your strategy to Beat the Beacon at bhf.org.uk/l2binfo. YOU CAN TRAIN. PUSH YOURSELF. SWEAT. BREATHE DEEP. GET FIT. EAT WELL. HAVE FUN. FEEL HEALTHY. BEAT THE BEACON. YOU CAN.
GET KITTED OUT Don t miss out on getting your official London to Brighton Bike Ride 2016 t-shirt or hoodie, to wear on the day and keep as a souvenir of your ride. ORDER YOURS NOW! Go to bhf.org.uk/l2binfo
I WANTED TO GIVE SOMETHING BACK TARIK, HEART RIDER It was fantastic to beat Ditchling Beacon and to raise money which will help beat heart disease. Less than a year after having open heart surgery, Tarik Abdel- Hady took on the challenge of the London to Brighton Bike Ride for the first time. He says, My operation was a success and as soon as I came round I knew I wanted to give something back to the BHF. It was thanks to their research that procedure was so straightforward and I wanted to do something to ensure other people would have the same experience. Tarik had to have surgery to repair his heart s mitral valve. He knew he had a heart murmur, and had been going for regular checks up for years. But he never imagined his condition would become so serious. When they told me my heart had enlarged and they were going to have to take me in for an operation I was really shocked, he says. My wife was five months pregnant at the time and my first thought was, imagine if I don t meet my baby. It might sound dramatic but I was reeling from the news, and an operation on your heart is a big deal. Tarik cycled a lot before he was diagnosed. Being a Heart Rider felt natural too, as he works for Tesco, proud partner of the BHF cycle series: When they announced their cycling partnership with BHF I knew this was the perfect opportunity, he says.
ESSENTIAL INFORMATION Get the most from your BHF London to Brighton Bike Ride by knowing what s what and planning ahead. Your essential information is here. The date: Sunday 19 June 2016 The start line: Clapham Common, London SW4 What you MUST have: Cycling helmet, pump and repair kit If you do not have a helmet, we can t allow you to cycle. Please also check out our recommendations at bhf.org.uk/ kitlist. Your rider number and start time You ll receive these in the post. If you re cycling as part of a team, you ll all receive the same time. Please arrive no earlier than 30 minutes before your allocated start time. The finishing time: 7:00pm All riders need to complete the route by 7:00pm. Marshals will be at key points along the route to advise you if you re running out of time. One of these points is the top of Ditchling Beacon, which you need to reach by 6:15pm. But don t worry on the day you ll receive a route guide with details of all the key points and cut-off times so that you know exactly what to expect. Refreshments There are fifteen official refreshment stops along the route, run by volunteer groups raising money for local projects and the BHF. So please do support them. Getting help St John Ambulance, marshals and mechanics will be on hand to help. On the day you will also be given an emergency number to call should you or someone need urgent assistance. Staying safe The London to Brighton route will be open to other traffic. So please be considerate of other road users and obey the police, marshals and ride officials. You ll find other useful safety information at bhf.org.uk/britishcycling. Photography As you pedal along you ll see our official photographers capturing all the excitement of the day. Please be aware these photos may be used in future BHF publicity materials or on our website.
ESSENTIAL INFORMATION Driving To the start line There is no parking on or around Clapham Common. The designated drop-off point is Windmill Drive, SW4 9DE. It will be clearly signposted. Please note it is a one-way road with no parking on the day. To the finish line For larger vehicles, Brighton and Hove Council provide convenient parking on Brighton seafront. For smaller vehicles like minibuses, vans and cars, Kings House car park on Hove seafront is ideal. It s approximately a ten-minute cycle from finish line along the cycle lanes and will be staffed too. For more information and to book, call 01273 292 548. Using our coach service On the day of the bike ride, Southern Railway and First Capital Connect will not be accepting bikes. Our no-fuss travel service will take you and your bike to the start line in London or collect you after you ve finished. Here are the locations and times. Before the bike ride Service to Clapham Common, London: From Madeira Drive, Brighton Leaving between 4:30am 6:30am. After the bike ride Service from Hove Lawns, Brighton: To Clapham Common Coaches leave between 12:00-7:30pm **there are no specific departure times for this service, coaches will leave when full** To book your ticket on our coach service, just go to bhf.org.uk/l2binfo Park and Ride Brighton Racecourse also operate a Park and Ride service between the Racecourse and the finish at Madeira Drive. The car park will be open from 7am to 7pm on the day. For prices and to book visit brighton-racecourse.co.uk or call 01273 603 580
HOW TO PAY IN EASILY Here s what you need to know to pay in the money you ve raised to help beat heart disease, and seal that proud feeling of achievement. IF YOU HAVE ANY QUESTIONS OR NEED MORE HELP, VISIT bhf.org.uk/l2binfo 1 Do it the JustGiving way If you ve set up your own online fundraising page at JustGiving.com, all the donations your sponsors make via your page will come directly to the BHF. Sorted. 2 Collect and send it in If you ll need to collect money from some or all of your sponsors, it s best to do it as soon as you can. Make sure they ve completed the sponsor form too. If they give you cash, please don t send it to us in the post. Bank it and then send a cheque made out to British Heart Foundation to: British Heart Foundation, Lyndon Place, 2096 Coventry Road, Sheldon, Birmingham B26 3YU YOU CAN COLLECT AND PAY IN YOUR MONEY. THANK EVERYONE. FUND LIFE SAVING RESEARCH. HELP MEND HEARTS. YOU CAN.
YOUR SIMPLE CHECKLIST To do before the ride To bring on the day To do after Set up your JustGiving fundraising page Ask people to sponsor you Book your travel Get your BHF t-shirt / hoodie Get fit for your ride Share with #heartriders Share with #l2b Cycling helmet Cycle repair kit Cycle pump Rider number and start time Water and snacks Appropriate clothing Send in your money to help beat heart disease Bask in the glow of your achievement THANKS AGAIN AND GOOD LUCK! YOU CAN DO IT!
GET IN TOUCH So, Heart Rider. We hope this guide has got you on your way to having a great ride and raising money to help beat heart disease! If there is anything more we can help you with from questions about the event, to sending in your sponsorship money please get in touch. We re here to help. Call us on 0300 456 8355 A BIG SHOUT OUT TO TESCO AND JAFFA We are delighted to have Tesco as the proud partner and Jaffa as the proud sponsor of BHF Cycling Events. We re working together to change the nation s health and raise vital funds for the fight for every heartbeat. email bikeride@bhf.org.uk or visit bhf.org.uk/l2binfo Proud Partner of BHF Cycling Events Proud Sponsor of BHF Cycling Events
For over 50 years we ve pioneered research that has transformed the lives of millions of people living with heart disease. Our work has been central to the discoveries of vital treatments that are changing the fight against heart disease. But heart and circulatory disease still kills around one in four people in the UK, stealing them away from their families and loved ones. From babies born with life threatening heart problems, to the many mums, dads and grandparents who survive a heart attack and endure the daily battles of heart failure. Join our fight for every heartbeat in the UK. Every pound raised, minute of your time and donation to our shops will help make a difference to people s lives. British Heart Foundation 2016, a registered charity in England and Wales (225971) and Scotland (SC039426)