About the Ride

Thank you for the fantastic response since we launched ‘Ride the Regions’ at December’s National Quarterly Conference which is to cycle over 500 miles in 7 days from Edinburgh to Southampton. Thank you to the many of you who have already volunteered to cycle, route plan, provided a vehicle and to arrange a food station for this event. This document will provide you with more information about the ‘challenge’ and what is required which will allow you to plan, train, fund raise and organise for the part you will play in this challenge.

 

The idea, as we ‘Ride the Regions’, is to meet up with all of our 150 consultants in some way, shape or form this will not only give us a welcome break from the relentless cycling, and allow us to share our story with the network as we go, it will also allow us to talk ‘business’ and get involved with current affairs on a regional basis.

 

We will be completing this epic endurance challenge in aid of the Ben Gannon Appeal.

 

Lorraine Gannon’s son, Ben, is 10 years old. He is confined to a wheelchair due to his condition, quadriplegic cerebral palsy, meaning he has motor problems in all four limbs. Ben’s parents, Lorraine and Rick, take up regular fundraising tasks to raise money for the appeal, in order for Ben to receive the latest equipment to help him move around easily and live a normal life, and, being a growing boy, his equipment requires constant updating.

The Route

Thank you to those of you in the network who kindly volunteered to help plan the route through the regions, I am pleased to share with you the outline route further information on the individual start and finish points within each leg will follow. The great work being undertaken by the route planners will allow us shortly to find suitable locations for the Regional meetings, book hotel rooms and plan the food stations – we will share this information with you in due course.

Logistics

The Movement of Equipment & Bikes During the Ride

 

A support vehicle will leaving from Group Office on Wednesday 8th July and it will be arriving in Edinburgh during the evening of Thursday 9th July; this vehicle will provide support during the whole of the event. If you would like your bike and your equipment to go onto the support vehicle please can you arrange to have these items delivered to Group Office by Wednesday 8th July. I have made some enquires to the costs involved in couriering a bike and it is generally in the region of £40.00 to £50.00 (for one way) or alternatively you may wish to drive to Group Office and travel to Edinburgh from Southampton if you are completing the full distance as it may be helpful to have your car waiting for you in Southampton for your journey home after the ride? In essence it is your own individual responsibility to get yourself to your chosen start point and to make your own arrangements for your journey home.

During any of the different legs of the route you are very welcome to use the vehicle for your equipment as required.

 

Hotel Accommodation

 

Depending on how much of the route that you are planning to cycle during the ‘Ride the Regions’, you may require hotel accommodation - costs associated to hotels, meals will be the responsibility of each rider. However I will be coordinating and booking accommodation during ‘Ride the Regions’ and I plan to make the bookings on behalf of the participant’s as required, the plan is to keep costs to a minimum but it would be prudent to budget £100.00 per night to include an hot evening meal and breakfast. For those people riding the full distance or the last leg of the ride (Weybridge to Southampton) please let me know whether you require hotel accommodation on Friday 17th July as you may like to celebrate with your colleagues after completing the full distance.

Associated Costs

Thank you for your commitment in participating in the ‘Ride the Regions’ with all the time involved with training, time out of your business and the associated financial costs but I am sure that when you look back at 2015 you will see this challenge as a high point of the year whether you have cycled one part of the route or the full distance.

 

All participants taking part in the ‘Ride the Regions’ are to pay for their own hotel accommodation and meals (as required), to sign an insurance waiver, to pay for their own branded cycle jersey (optional), to get themselves and the relevant equipment to the start of their chosen leg and to make the necessary arrangements for their journey home to include all equipment.

 

Therefore for a rider taking part in the full challenge the anticipated costs excluding equipment and time would be around £800.00. People riding one or more of the legs during the ‘Ride the Regions’ event are to pay a minimum donation of £50.00 per leg (registration fee) and also to make their own arrangements as per the information within logistics.

Equipment

Listed below are the things that we feel are important for you to consider and to bring along with you on your chosen section the ride. Always take time to think about the conditions in which you will be riding and prepare for them accordingly. In hot, sunny weather, you should be using sun block and cream and even lip salve.

 

In cold conditions, consider investing in a quality thermal cycling top, to keep you warm and comfortable. A lightweight waterproof for wet weather is essential, without one you will soon become very cold and very miserable! Arm and leg warmers are a good investment as these can be taken off very easily during the ride, ideal when there is a chill in the air.

 

Please make sure that all of the equipment that you bring along is clearly marked with your name/mobile number.

 

Essential

 

  • A suitable bike – we recommend a road bike.
  • Helmet
  • Lights – front and rear, please ensure that you carry spare batteries and/or spare lights as a large proportion of cycling will take place in the evening.
  • Bike Sat Nav
  • Clothing
  • Waterproof/windproof jacket
  • Padded cycling shorts
  • Cycling gloves
  • Sunglasses – not necessarily to look cool but to protect from UV rays, dust, flies stone-chips etc. Aim for a pair with interchangeable lenses; dark lenses to protect from sun and clear lenses for night.
  • Tools/Spares
  • Inner Tubes - minimum of 2.
  • Tyre levers
  • Pump - hand-pump or Co2 gas pump.
  • Puncture repair kit
  • Allen keys
  • Spanners
  • Screw-driver
  • Water bottle and cage (holder) or camel-back drinking system.
  • Backpack or saddlebag - to house the various small items.
  • First-aid kit
  • Mobile phone
  • Money!

 

Optional / Recommended Equipment

 

  • Ibuprofen/painkillers – to help reduce any potential aches, pains and cramps.
  • Clip-less road pedals or SPD clip-in pedals - will drastically increase your pedalling efficiency, allowing you to pull on the upstroke as well as push on the down-stroke.
  • Energy gels and energy bars
  • Vaseline – do we need to specify the reasons why?
  • Spare chain link
  • Chain link extractor
  • Spare gear cable
  • Sun screen

 

Clothing

 

  • Cycling shorts - with plenty of padding
  • Cycling top
  • Bib Shorts
  • Over-shoes – pull over the top of cycling shoes and prevent from wet feet.
  • Bike computer – helps to regulate speed with other cyclists.

 

Check out the following link for some useful tips on

what equipment you may need to have;

 

http://roadcyclinguk.com/gear/buyers-guide-five-essential-items-for-new-cyclists.html/6

 

Don’t despair; we will be plotting the nearby bike shops along the route so that we can obtain spares and repairs as and when necessary. We will also be looking to carry a couple of spare bikes on the support vehicle – please let us know if you feel that you have a suitable ‘spare bike’ that could be used during this event , the spare bike is for whoever needs it at that time.

 

In addition to everything listed, the Group Office riders will also be carrying a first-aid kit at all times, as well as a tool-kit and a number of spare/repair items. The support vehicle will house the larger equipment and aids, such as; track floor bike-pump, spare bikes, overnight bags, personal belongings and so on.

Training Plan

Training is a very simple concept; it is all about progressively asking your body to do just that little bit more than it can already comfortably do and then giving it time to adapt, recover, and come back stronger.

 

The trick is to do it steadily. What we need to ask of your body is to ride progressively further and further until ultimately it can ride 80 to 100 miles (or your set distance). This may seem a daunting prospect, but it is more than achievable. Cycling is a low impact sport and once you develop a basic level of endurance and get into a rhythm, as long as you provide your body with adequate fuel and hydration, it will happily keep going and going. Each time you ride you will improve and you will develop something called ‘muscle memory’ as your muscles will start to get used to the action of pedalling and work in a much more efficient and coordinated way. This is half the battle and before long you will be able to glide along at a reasonable pace without it feeling too hard at all. The best way to develop this muscle memory and then to work endurance into your legs is to steadily up your mileage and spend more and more time in the saddle. Start your rides very gradually to allow your muscles to slowly warm up and become supple to avoid risk of injury.

The following training plan will give you a guide to how to plan a training schedule to suit the distance that you are planning to ride within this challenge, there are lots of different websites available should you wish to find a plan that you are more comfortable with.

Week

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

1

Rest

5 miles

5 miles

Rest

5 miles

Rest

15 miles

2

Rest

5 miles

10 miles

Rest

5 miles

Rest

20 miles

3

Rest

5 miles

10 miles

Rest

10 miles

Rest

25 miles

4

Rest

5 miles

Rest

5 miles

Rest

20 miles

Rest

5

Rest

10 miles

10 miles

Rest

15 miles

Rest

30 miles

6

Rest

10 miles

10 miles

Rest

15 miles

Rest

35 miles

7

Rest

10 miles

10 miles

Rest

15 miles

Rest

45 miles

8

Rest

10 miles

Rest

10 miles

Rest

30 miles

Rest

9

Rest

15 miles

15 miles

Rest

15 miles

Rest

45 miles

10

Rest

15 miles

15 miles

Rest

15 miles

Rest

50 miles

11

Rest

15 miles

15 miles

Rest

15 miles

Rest

65 miles

12

Rest

Rest

Rest

10 miles

Rest

45 miles

Rest

13

Rest

15 miles

15 miles

Rest

15 miles

Rest

75 miles

14

Rest

10 miles

15 miles

Rest

15 miles

Rest

50 miles

15

Rest

10 miles

10 miles

Rest

10 miles

Rest

20 miles

16

Rest

10 miles

10 miles

Rest

5 miles

Rest

100 miles

The trick is to do it steadily.

 

What you need to ask of your body is to ride progressively further and further until ultimately it can ride for 80+ miles.

 

During the course of a bike ride, your body will require fuel; a good diet is essential to completing the ride comfortably and with some energy left at the end (Meat and fish provide some of the essential micro-proteins, which help muscle development).

At the end your ride, a few simple stretches will help avoid stiffness the next day; hamstrings, quadriceps, calves and lower back should be the focus of your stretching routine.

 

Don’t worry if you miss the odd session, what matters is that you keep that week-in-week out consistency going, as that is what will get you the results you are working towards.

 

Diet

 

During the course of a bike ride, your body will require fuel; this is what you eat and drink. A good diet is essential to completing the ride comfortably and with some energy left at the end! It is not uncommon to burn 5000 calories or more during a 100-mile ride and you need to take on sufficient fuel to be able to cope with this output.

 

What you eat when you start to train will have an impact on your cycling and energy levels. Initially, while the training is at a low weekly mileage, it would be best to concentrate on eating in a regular pattern and trying to reduce your daily intake of saturated fats. This includes less fried foods and dairy products, as these will counter the training that you start to do.

Your Safety

 

During the ‘Ride the Regions’ events there are no road closures and you will encounter other road users throughout the route, so please ride safely at all times. Remember that this event is a charity bike ride, it is not a race and there are no prizes for coming first! You may also want to consider what level of insurance you currently have in place and whether this is the right level of cover you require when taking part in this event?

 

Should you experience an accident or require some medical attention during any of the legs of the ‘Ride the Regions’ cycle ride we have requested that all riders carry mobile phones (just in case!), the support vehicle will be carrying a first aid kit and the vehicle will be present for all the sections of the route.

 

  • Obey the Highway Code at all times.
  • RED means STOP!
  • Be courteous and polite to other road users.
  • Never ride more than two abreast.
  • Single track roads – single file.
  • Keep a safe distance between you and the rider in front.
  • When turning right, check behind you and make your intentions clear.
  • Make yourself visible to other road users.
  • Ride out from the kerb to avoid drains and potholes.
  • Wear high visibility clothing in poor weather.

Booking Form

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Booking Terms and Conditions

 

1. By signing/paying the registration fee you are registering your place on the Ride the Regions Cycle event.

 

2. All registrations fees are non-refundable unless another participant can be found to take your place

 

3. The minimum age for participants is 16. Those under 18 will need a letter of parental consent.

 

4. Precise dates and venues are subject to change.

 

5. Photography and filming may take place at this event to be used for promotional material. Please inform ERA UK Ltd or a member of Group Office staff on the day of the event if you do not wish to feature.

 

I confirm that I would like to be booked onto the Ride the Regionals event 2015 and I agree to take responsibility for the costs of my participation as laid out by Expense Reduction Analysts UK Ltd joining instructions.

 

 

Waiver of Liability Release Form

Ride the Regions Event 2015

 

In consideration of the choice to participate in the ‘Ride the Regions’ Bike event held by Expense Reduction Analysts UK Ltd, the undersigned acknowledges and agrees that:

 

1. There is a risk of serious injury or death.


2. I knowingly and freely assume all responsibility for any risk of lost or stolen property damage or personal injury that may be     sustained by me or others, or any loss or damage to property owned by me, as a result of my actions.


3. I further agree to release and hold harmless Expense Reduction Analysts UK Ltd from all claims and liabilities of any type whatsoever and for damages to , loss or destruction of any property or injury, sickness or death, which may result from my participation in the ‘Ride The Regions’ event.


4. I acknowledge that I am in good physical condition and do not know of any condition or reason that I should not participate in the ‘Ride The Regions’ event being organised by Expense Reduction Analysts UK Ltd.


5. I understand that a medical examination to assure myself of physical fitness is desirable, that obtaining such an examination is my own responsibility.

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Please email l.gannon@erauk.net for any further information