West Kootenay Challenge CYCLIST HANDBOOK

West Kootenay Challenge 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... 11 What to Bring...12 Rider support...12 Safety on route...13 Training tips...14 Welcome...2 Your Impact...3 Event information Tour Info and Contact...4 Itinerary...5 Route Maps... 7 Fundraising matters...15 Spread the word...16 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

West Kootenay Challenge The MS Bike West Kootenay Challenge welcomes you to Lakeside Park, the pride of Nelson s waterfront and your home base for this weekend featuring challenging hill climbs, fantastic food, and scenic views unique to the West Kootenays. Your ride begins through historic downtown Nelson, and takes you across the river to Crescent Valley. Heading back you ll take on the 49 Creek Hill, a favourite among West Kootenay Challenge veterans. On the second day, you ll be following Kootenay Lake to take a quick ferry ride for a visit to Procter. Don t be fooled by the leisurely nature of this route; a challenge awaits on Longbeach Road before you head back to Nelson. Your ride is fully supported with a marked and mapped route, a support and gear vehicle, and our awesome volunteers who will cheer you on along the way. You ll also be treated to breakfasts, lunches, and a dinner on Saturday night to celebrate and socialize with your new MS Bike friends. Are you up for the Challenge? YOUR BIKE TOUR COORDINATOR Hello! My name is Jillian and I m your MS Bike West Kootenay Challenge coordinator. I m excited to head back to the beautiful city of Nelson for this year s event, which features a new route, and fun challenges along the way. I ve enlisted the help of the same amazing organizing committee to bring you a fantastic weekend. These committee members are local cycling experts and are truly passionate about this cause. If you have any questions about this year s event, or just want to chat, please get in touch. See you in August! 250-762-5850 jillian.earl@mssociety.ca 4

ITINERARY FRIDAY, AUGUST 17, 2018 5:00 pm - 8:00 pm Are you an early bird? Beat the Saturday morning rush 7:00 am - 7:50 am Check-in at the Rotary and check-in a day early! Get your event shirt, fundraising rewards, and route map at Gerick Cycle & Ski between 5-8pm. Please bring your completed donation tracking form and any cash or cheque donations you ve received. Please note that you will still need to sign-in on Saturday morning. SATURDAY, AUGUST 18, 2018 Shelter in Lakeside Park with your completed donation tracking form and any cash and cheque donations you have received. Those who dropped off their donations on Friday night must sign-in with volunteers. Grab a light bite and fuel up before heading out for the day. 7:50 am Welcome! Listen carefully to the morning announcements and safety reminders 8:00 am Ready, set, go! Time to hit the road. 11:00 am - 2:00 pm Finish Day 1 of the West Kootenay Challenge, enjoy a delicious lunch and rest and relax at Lakeside Park. Please sign-in with volunteers at the Finish Line, sponsored by ATCO Wood Products. 4:00 pm Doors open for the Save-On Celebration taking place at the Rotary Shelter. Enjoy socializing, lawn games, and a cash bar before sitting down for dinner. 5:30 pm Dinner is served! Enjoy a hearty meal and an evening of awards and entertainment. Thank your friends at Save-On-Foods Nelson for sponsoring this event. 5 Please bring to Check-In: Completed donation tracking form (available for download online via your Participant Centre) Any cash or cheque donations

SUNDAY, AUGUST 19, 2018 7:15 am - 7:50 am Good morning! Sign-in with volunteers at Lakeside Park and enjoy a light breakfast. 7:50 am Welcome back! Listen carefully to the morning announcements and safety reminders. 8:00 am - 8:30 am Start your second day at your leisure, and head out on the route between 8-8:30am. 11:00 am - 2:00 pm Challenge complete! Finish your MS Bike ride at Lakeside Park with lunch and celebrate a job well done. Lunch sponsored by CGIS The World s Best Valves. 1:30 am Any riders not past the last rest stop by 1:30 will be shuttled back to Lakeside Park. IMPORTANT INFO ACCOMMODATIONS Nelson offers plenty of accommodation options. Visit nelsonkootenaylake.com/ stay for a list, but make sure your place of choice is in (or close to) the city. Book early! PARKING Parking is available at the entrance of Lakeside Park near the Big Orange Bride, and street parking is available along Second Street. 6

Saturday Route Map AUGUST 18 68.6 KM / 82 KM / 94 KM START: 1923 LAKESIDE DR Head southeast toward Gordon St Turn right onto Second St Turn right onto Behnsen St Turn left onto Front St Continue onto Ward St/BC-3A N Turn right onto Vernon St/BC-3A (signs for BC-6/Castlegar/Salmo) Continue to follow BC-3A Continue onto Nelson Nelway Hwy/ Ymir Rd/BC-6 N (signs for Salmo) Take the exit toward Rosemont/South Nelson Slight left onto Hall Mines Rd/Mines Rd Sharp right onto Hall Mines Rd Turn right onto W Innes St Continue onto Golf Links Rd Continue onto Knox Rd Slight left onto Granite Rd Turn left onto Blewett Rd Slight right to stay on Blewett Rd Turn left onto BC-3A/BC-6 N Turn right onto BC-6 N (signs for Slocan/New Denver/Nakusp) Turn left onto Pass Creek Rd Turn right onto Krestova Lower Rd Continue onto Lower Krestova Rd Continue onto Krestova Lower Rd Continue onto Krestova Rd Turn right to stay on Krestova Rd 3316-3404 KRESTOVA RD Head southeast on Krestova Rd toward Goose Rd Slight left onto Pass Creek Rd Turn right to stay on Pass Creek Rd Turn right onto BC-6 S Turn left onto BC-3A/BC-6 S (signs for Nelson) Turn right onto Blewett Rd Turn right onto Granite Rd Turn right onto BC-3A/BC-6 S Take the exit toward Ymir Rd/BC-3A Merge onto Ymir Rd/BC-3A Continue to follow BC-3A Turn right onto Vernon St/BC-3A Continue to follow Vernon St Turn left onto Cedar St Slight right onto Edgewood Ave Turn left onto Park St Slight right onto High St Slight left onto Nelson Ave 723 NELSON AVE Head west on Kokanee Ave toward Second St Turn right onto Second St Turn left at Gordon St Arrive back at 1923 Lakeside Dr 7

Sunday Route Map AUGUST 19 67.4 KM START: 1923 LAKESIDE DR Head southeast toward Gordon St Turn left onto Gordon St Turn right onto 3 St Turn right onto Kokanee Ave Turn right onto Nelson Ave/Nelson Bridge/BC-3A S Continue to follow BC-3A S Turn right onto Lower 6 Mile Rd Turn right onto BC-3A S Turn right onto Harrop Ferry Rd Take the Harrop, BC - Harrop, BC ferry Continue straight onto Harrop Procter Rd Turn right to 286 Munch Rd 286 MUNCH RD Head north toward Procter Ln Turn left onto Harrop Procter Rd/ Railway Ave Continue to follow Harrop Procter Rd Take the Harrop, BC - Harrop, BC ferry Continue straight onto Harrop Ferry Rd Turn left onto BC-3A N Turn right onto Longbeach Rd 427 LONGBEACH RD Head north on Longbeach Rd Turn left to stay on Longbeach Rd Turn right onto BC-3A N Turn right onto Kokanee Ave Turn right onto Second St Turn left at Gordon St Arrive back at 1923 Lakeside Dr

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. 9

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 Casual clothing and shoes for dinner and dancing Camera Medications Pain reliever Extra clothing for Sunday Money for cash bar on Saturday night dinner 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. 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. 10

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. 11

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. 12

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 13

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 Special thanks to The Village Bakery PROVINCIAL SPONSORS NATIONAL SPONSORS OFFICIAL APPAREL PARTNER