Cyclist Handbook - Multiple Sclerosis Society of Canada

Table of contents
Tour Information Page 2
Fundraising Tips Page 4
2011 Prizes Page 5
Schedule of Activities Page 6
Package Pick Up Page 7
Tour Tips Page 8
Tour Rules Page 9
Mandatory Bike Maintenance Form Page 10
Sponsors Page 11
Welcome to the 2011 RONA MS Bike Tour – Airdrie to Olds!
Cyclist Handbook
2011
msbiketours.ca
Thank-you for choosing to participate in the 16th annual RONA MS Bike tour and supporting the MS Society of
Canada!
We want to make 2011 yet another successful year of cycling and fundraising. Whether this is the first time you
are participating in our bike tour, or cycling with us has become a tradition, we want to ensure you feel the excitement
and reward that comes with participating and fundraising for the RONA MS Bike Tour.
Our goal this year is to raise $800,000 in support of the MS Society of Canada – with your help and support we
can make this happen! The money you raise helps fund valuable research and support services to improve the
quality of life for all those affected by multiple sclerosis.
On behalf of all MS Society of Canada staff and clients - thank-you for your support of the 2011 RONA MS Bike
Tour.
See you all on June 11 & 12, 2011!
RONA MS Bike Tour – Airdrie to Olds Team

Tour information
Description
The RONA MS Bike Tour – Airdrie to Olds is an annual
pledge-based fundraising event that supports the
Multiple Sclerosis Society of Canada. By choosing to
participate in the RONA MS Bike Tour you are helping
support and raise funds for valuable MS research and
a variety of programs aimed at helping over 11,000
Albertans living with MS.
Requirements
Each cyclist is required to pay a $60 registration fee
and must raise at least the minimum pledge amount
of $275. Cyclists under 18 years of age can participate
in the RONA MS Bike Tour however they must
be accompanied by a parent and/or guardian. Please
contact the MS Society if you have any questions
regarding a minor participating.
NEW Start location
This year the tour will begin at the Airdrie Rodeo
Ranch located North of Calgary and West of Airdrie
off Highway #567 - approximately 10 km outside of
Airdrie. Parking will be available onsite.
Food and beverages
All food and beverages are provided to cyclists
throughout the event weekend. A light breakfast and
coffee will be served on Saturday and Sunday morning.
Lunch will also be served on both days. A roast
beef dinner is served on Saturday night and there
will be a wrap-up BBQ for all cyclists at the finish line
in Airdrie on Sunday. It is recommended that cyclists
bring their own water bottle on the ride. Cyclists with
food allergies are also encouraged to bring food to
accommodate their needs.
Cyclist Handbook
2011
msbiketours.ca
Rest stops are also supplied with water, sports drinks
and a variety of other nutritional items. We have
planned the opening of our rest stops carefully, and
we are unable to extend their hours of operation. If
you choose to ride at a fast pace, our rest stops may
not be opened when you pass through them, so
please ensure you pack some snacks and water to accommodate
your needs.
Please note, beer and wine will be provided at the
beer gardens on Saturday night for an additional
cost.
Friends and family
Cyclists are encouraged to invite their friends and
family to the event. Guests are welcome to come and
cheer you on at the finish line at the Airdrie Rodeo
Grounds on Sunday - food and beverages will be provided
at the wrap-up BBQ on Sunday free of charge,
sponsored by All Beef Catering. Friends and family
can also purchase meal tickets for dinner on Saturday
night and breakfast on Sunday morning in Olds. Tickets
are $12 for dinner and $7 for breakfast. We also
encouraged guests to come partake in the festivities
on Saturday night.
Please note, guests are not permitted to stay overnight
at Olds College in the dorms or townhouses. To
purchase tickets please contact bike@mscalgary.org.
Weather
Just like MS, the weather can be unpredictable. Rain
or shine the RONA MS Bike Tour will go on. Make sure
you are prepared for all types of weather and pack
appropriately – check out our packing list on page 9
for suggestions on what to bring.

Medical support
St. John’s medical personnel will be on hand in the
event a cyclist requires medical assistance. If you are
on the route and require medical assistance, please
call the emergency number on your wristband.
Route marshals
There will be volunteer route marshals stationed
throughout the route to direct you to the next rest
stop. They are there to offer you assistance should
you need it and also to cheer you on! Please listen
to the route marshals and heed their directions and
advice!
SAG vehicles
SAG vehicles pick-up cyclists who cannot finish the
tour or who need a break from cycling. If you find
yourself in need of a SAG vehicle safely get off your
bike and hold your helmet up in the air. Alternatively,
if there is a route marshal available request that they
radio a SAG for you.
Route map
Please visit our website to view the route map:
www.mssociety.ca/chapters/calgary/msbike.htm
Website
Need more information? Please visit:
www.mssociety.ca/chapters/calgary/msbike.htm
This website is regularly updated with new information
on the bike tour. Access your online account,
download pledge forms, and even select from some
great prizing!
Cyclist Handbook
2011
msbiketours.ca
Cost of fundraising
On a consolidated basis in Alberta (Division Office
and all Chapters), in 2011 the MS Society of Canada
is expected to raise 8.4 million in gross proceeds at
a direct cost of 26 per cent. To find out more, please
visit www.mssociety.ca

Fundraising tips
Follow these tips and you will be on your way to
meeting your 2011 fundraising goal!
Set a goal - set your own personal fundraising goal –
you may be surprised how quickly you reach it!
Pledge yourself first - lead by example. Your colleagues,
friends and family will see your name and
contribution and be more willing to pledge you.
Start early - participants who start fundraising early
are more likely to raise more funds.
Ask anyone and everyone - don’t be afraid to ask for
donations – if you don’t ask, they won’t give!
Spread the word - let people know you are fundraising
for the bike tour. Change your voicemail and email
signature to ensure people know of your involvement
or change your Facebook status! Speak at meetings
or download a poster and put it on your office door
or lunch room. Anything you can think of to get the
word out!
Request donations online - access your cyclist profile
online at www.msbiketours.ca and send an email to
colleagues, friends and family. Your donors will automatically
receive a tax receipt for any pledges over
$20. If you don’t know your login information contact
bike@mscalgary.org
Personalize your online fundraising page - log in to
your cyclist profile at www.msbiketours.ca and add
your own text and photographs. Let your donors
know why you have chosen to ride and why the
RONA MS Bike Tour deserves their support.
Cyclist Handbook
2011
msbiketours.ca
Join or create a team - team members say they have
more fun participating than if they had raised and
participated alone. Plus, team members raise more
money than those who cycle solo. Once you’ve got
a team you can organize team fundraisers and work
collectively to raise more! If you have more questions
regarding teams or want ideas on team fundraisers
contact marisol.narvaez@mscalgary.org
Make your charitable donations work harder - including
the federal tax credit, Albertans now receive 50
per cent non-refundable tax credit for every dollar
donated over the $200 threshold. This gives Alberta
one of the highest charitable tax credits in
Canada.
For more infomation, visit www.culture.alberta.ca

Prizes
Individual prizing information:
Raise Receive
$10,000 Apple iPad OR Swizzlesticks Salonspa Spa
Package + $400 gift card* + CLUB 1000
Jersey** and CLUB 2000 Shorts**
$5,000 Apple iPad OR Swizzlesticks Salonspa
Spa Package + CLUB 1000 Jersey**
and CLUB 2000 Shorts**
$2,000 $75 gift card* + CLUB 2000 RONA MS Bike
Tour Shorts** + CLUB 1000 RONA MS Bike
Tour Jersey**
$1,000 $50 gift card* + CLUB 1000 RONA MS Bike
Tour Jersey**
$750 $50 gift card*
$500 $25 gift card*
$350 Two tickets to GlobalFest 2011
$275 RONA MS Bike Tour T-shirt
*Choose from the following gift certificate choices -
Bestway TV and Appliances, Swizzlesticks Salonspa,
RONA, The Bike Shop.
**Limited quantities available.
Cyclist Handbook
Team prizing information
2011
msbiketours.ca
Top Corporate Team (highest $ raised): $500 giftcard
to a local pub or restaurant.
Top Friends & Family Team (highest $ raised): $500
giftcard to local pub or restaurant.
NEW Online prize selection
Are you ready to make your prize selection? If so,
then use our new online prize selection form. It’s easy
to use and will help us ensure you get the prize you
want.
Visit www.mssociety.ca/chapters/calgary/msbike.htm
to make your selection.
Remember, we must receive your pledge money and
prize selection by June 22, 2011 in order to qualify for
prizes.

Schedule of activities
Saturday, June 11, 2011 (subject to change)
Airdrie Rodeo Grounds
8:00 – 9:00 am Grounds open to 2-day cyclists
(check-in, additional pledge drop-off, luggage drop
off, t-shirt/jersey pick-up, team photo, enjoy coffee
and light breakfast)
9:00 am Official kick-Off for 2-day cyclists
(Staggered Start)
Olds College
2:00 – 6:00pm Bike drop-off at Olds College
Machine Shop
(volunteer bike security will be provided until 6pm on
Saturday after which point bikes will be locked up in
the Olds College Gym until Sunday morning)
2:00 – 6:00pm Shuttle service to check-in
2:00 – 6:00pm Check-in
(Key pick-up*, tenting assignment, yoga/massage
therapist sign-up)
2:00 – 5:00pm Yoga and massage therapists
2:30pm Beer gardens open
4:00 – 4:30pm All cyclists at Olds College
4:30 – 8:00pm Dinner (staggered times)
8:00 – 10:30pm Dance/live band
Cyclist Handbook
2011
msbiketours.ca
* Please note: If you have someone you would like to
share a dorm room with you must check-in with them
at Olds College.
Sunday, June 12, 2011 (subject to change)
Airdrie Rodeo Grounds
8:00 – 9:00am Grounds open to 1-day cyclists
* Please note: If you leave before 9:00 am, rest stops
MAY NOT be open yet.
(check-in, pledge drop-off, t-shirt/jersey pick-up,
team photo, enjoy coffee and light breakfast)
9:00am Official kick-off for 1-day cyclists
(Staggered Start)
12:00pm Wrap-up BBQ begins
(All Cyclists)
5:00pm Cyclists return home
Olds College
8:30am Bike Pick-up at Olds College gym
8:30 – 9:00 am Check- out
(return your key to the designated area in the Olds
College gym)
9:00am Cyclists begin to leave for Airdrie

Package pick-up
Avoid the line-ups! Cyclists can pick-up their cyclists
packages and submit their $275 minimum pledge
before the event weekend.
When: Monday, May 30 to Saturday, June 4
Time: Monday to Friday: 8:30am – 4:30pm
Saturday: 10:00am-2:00pm
Where: NEW LOCATION! MS Society of Canada
Calgary and Area Chapter Office
150, 110 Quarry Park Blvd. SE
(‘Emerson’ Building)
How to turn in pledge money
Ready to submit pledge money? Check the following
prior to bringing/sending us your pledge sheet(s):
• Your name
• Donor information: first and last name, address,
postal code, amount pledged
Ensure the $ amount is correct.
Check out the many ways you can submit your
pledge money:
• Mail us a cheque (please do not mail cash).
• Stop by our office.
• Turn your pledge money in when you check-in at
the event on Saturday morning.
Remember, we issue over 200,000 tax receipts every
year – if all the information we receive is clear and
complete we can process the tax receipts quicker!
Cyclist Handbook
2011
msbiketours.ca
Online fundraising tips
Log in to your account at www.msbiketours.ca and
update your personal information. Create your
own fundraising webpage, upload photos and
email your colleagues, friends and family requests
for donations.
Direct your sponsors to www.msbiketours.ca and
tell them to click on the box that says:
Insert Register/login/pledge
From here they will need to click on ‘sponsor a participant’
and follow the instructions!
If you don’t know your username or password, or if
you need further information on the online fundraising
system and what it can do for you, contact
bike@mscalgary.org or call 403-250-7090.
Important dates
Mark your calendars with these important dates!
May 25 Club 100 Pledge submission
deadline
May 30-June 4 Package pickup week
June 22 Prize selection deadline and
pledge submission deadline
August 2-31 Prize pickup month

Tour rules
• Cyclists must obey all law enforcement
personnel, bike tour officials and volunteers.
• Cyclists must wear an approved helmet.
• Cyclists must obey local and provincial traffic laws.
• Cyclists must not wear headphones or use cell
phones, ipods or similar audio devices
• Please ride single file.
Cycling etiquette
• Respect other cyclists and their level of cycling
experience. This is not a competitive race!
• Be aware of traffic, pedestrians and even wildlife
while cycling. The roads and highways are not
closed because of the tour.
• Never leave the scene of an accident, in accor
dance with the Highway Traffic Act.
• Give plenty of room to other cyclists.
• Do not block rest stop entrances. Move fully into
the rest stop area and safely out of the path of
oncoming cyclists.
• Move safely off the pavement when stopping to
rest.
• Keep clear of road-edge hazards, such as trash, low
branches, and parked vehicles.
• Ride definesivley and be aware of other riders,
vehicles and pedestrians.
• Use common sense and courtesy towards
motorists and cyclists.
Cyclist Handbook
Tour tips
2011
msbiketours.ca
Prior to the event
The key to a successful ride lies in consistent training
and preparation. Here are five steps to get you in gear
for the 2011 RONA MS Bike Tour:
• Get your bike tuned-up and fitted properly - stop
in at your local bike shop and get the experts to
verify that your bike is road savvy. Print the
maintenance form.
• Start training at least 8 weeks before the Tour - we
know Alberta weather is somewhat unpredictable
in early spring, so joining a spin class at your local
gym is always a good option. First Step Fitness will
be offering bootcamp to specifically work on
those muscles used for cycling! Sign up today by
emailing info@firststepfitness.ca or calling
403-463-2908.
• Start with short rides - take a week to work up to
a moderate day of 30 kilometers. Don’t worry
about your speed – the purpose of these rides is
to build up cardiovascular fitness.
• Double up kilometers - once you’ve conquered
the 30 kilometer ride, try to cycle an endurance
day of 50 to 60 kilometers once a week. Maintain
your pace, but slow down if necessary to make
the full mileage. The purpose of this step is to gain
distance and confidence.
• Hill training - master the ups and downs with hills
and intervals. After warming up with a moderate
ride, try to ride a hill without challenging yourself.
After pedaling uphill, recover on the way down
and repeat. As your fitness improves add more
repeats. This is also give you a chance to learn
how to use your gears effectively!

Try to ride consistently five days a week, doing your
longest weekly ride on Saturday.
During the event
• Drink lots of water and stop at the rest stops for
a snack – maintaining proper nutrition and fluid
replacement is essential for achieving optimal
physical performance.
• Wear sunscreen and lip balm and reapply through
out the day.
• Dress appropriately. Avoid things that are tight
enough to restrict your breathing.
• Bring clothing items in case of changing weather –
this is Alberta after all!
• Stretch… a lot! You will soon find out that your
muscles can be your best friends or your worst
enemies.
• Don’t be embarrassed to ask for help if you don’t
feel well. The ride is long and volunteers are eager
to help you out.
• If cramping should happen, it is a sign that you
should stop, rest and yes - drink water!
Cyclist Handbook
Packing list
2011
msbiketours.ca
• Helmet (required – you will not be permitted to
ride without a helmet)
• Water bottle/ hydration pack
• Tire Pump, spare tube, tire patch kit and tools
• Towel for shower
• Tent (if applicable)
• Sleeping bag and pillow (optional)
• Cash, credit card and drivers license
• Sunscreen, lip balm and sunglasses
• Camera
• Medications (if required)
• Alarm Clock
• Toiletries (soap, shampoo…)
Suggested Clothing
• 1-2 pairs of padded cycling shorts
• 1-2 pairs of cycling jerseys
• Cycling pants or sweatpants
• Short and long sleeved shirts
• Casual wear for evening
• Casual shoes for evening
• Cycling gloves and shoes
• Sweater
• Rain poncho/ windbreaker / jacket
• Team costume for beer gardens

Mandatory bike maintenence form
Cyclist Handbook
2011
msbiketours.ca