THE STARTING LINE
Bright House Networks MS BIKE TOUR
April 21 & 22, 2007
The Starting Line
Bright House Networks MS BIKE TOUR
April 21 & 22, 2007
Letter from John Rigsby, Bright House Networks
Inside Front Cover
This is Suzy Giunta’s’ story 2
Who is the National Multiple Sclerosis Society? 3
What is MS? 4
This Is Why We Ride 5
Where Does the Money Go? 6
Now that you are registered 7
Training Schedule Sample 8
Preparation and Training 8
Don’t Procrastinate—Start Fundraising Today! 8
Here Are Some Helpful Training Tips 8
Staying Motivated 9
Choosing A Bike 10
Accessorizing Your Bike 11
Collecting Pledges 12
Online Pledges: Hassle Free Fundraising 12
Letter Writing Campaign 12
Tips For A Successful Letter Writing Campaign 13
Sample Letter 13
Personal Pages 14
Prizes 15
Where should I send the pledges I’ve collected? 15
Very Important Bananas (VIB) Club 16
Meet the VIBs! (Very Important Bananas) 17
Where To Stay 18
Fueling Your Muscles for Cycling 19
Preventing & Treating Injuries & Ailments 22
Pledge Form 23
Ambassador Form 24
This is Suzy Giunta’s
story...
My mother was diagnosed with MS in 1975. It was a real tough time. I was
10 and I had 3 younger siblings, one a new born, and my mom was so sick.
She was a fighter. She had good years and bad ones. She raised four wild
children chauffeuring us from one activity to another. Over the years she
went into and out of remission and each time her condition progressed.
In the 80’s when I left for college, it was tough. I did not want to be away
and I was always thinking about mom. I came home, I worked, and never
finished college.
“I can ride 150
miles, no big deal
and I am going to
do it, it’s for my
mom. She is my
driving force.
I only wish I could
do more.”
Over the years I guess I lost something about me. In mid 2001 I hired a personal trainer to
help get me out of my funk and to get me on track with a good diet and exercise program.
WOW! I rediscovered myself. In 2003, I realized I needed to use my rediscovered self to help
my mom and others suffering with this devastating disease. I registered and participated in
the MS Walk in Tampa. I was a very successful fund raiser. It was great and I was proud.
A year went by and I said, “I like to ride and there is this annual event called the MS Bike
Tour.” “I can ride 150 miles, no big deal and I am going to do it, it’s for my mom.” She is my
driving force. I only wish I could do more. I talked to friends about my decision to ride the
MS Bike Tour and to my amazement lots of them joined the ride. My first MS Bike Tour was
in 2005. I raised almost $10,000.00!
I qualified for a prize, chose the MS Tour of Champions weekend. I took my mom along on
the trip to Arizona. This was the first time she had traveled in 15 years. WOW! What an
experience! A long weekend with my mom surrounded by loving, caring, motivating
people from all over the country was more than I could imagine.
At the same time I was in great pain inside and ticked off at MS and the effects it has on all
of these wonderful, energetic, young people... Deep inside my mom is still that fast moving,
fast talking, and fun loving chauffer of four children.
I learned a lot on that weekend event. I needed to get more involved. I needed to raise
more money. I needed to help in this fight. I became a doer, so in 2006 I raised even more
than before. In 2007 I will be participating in my third MS Bike Tour. This has become my
life’s mission. I feel I have been put here to make a difference in the lives of those who have
been stricken by MS. I will continue to ride for this cause to do whatever it takes to bring
awareness to the devastating effects of MS.
I am so happy that the National MS Society is there. The bike tour has brought me closer to
my entire family. I am able to share this with them, my friends, and especially my mom who
tells me “thank you” daily and follows it with “I am sorry.”
I Ride for my Mom — Carol Lee Giunta!
I Ride for a Cure. I Ride for Family
I Ride for Friends. I Ride for Love
Welcome Packet • April 2007 • Page 2
The mission of the National Multiple
Sclerosis Society is to end the
devastating effects of MS. The
National Multiple Sclerosis Society
supports more MS research, offers
more services for people with MS,
provides more professional
education programs and furthers
more MS advocacy efforts than any
other MS organization in the world.
Since its founding in 1946, the
National Multiple Sclerosis Society
has invested more than $420 million
in medical research to find the cause
and cure for this disease.
Who is the
National
Multiple
Sclerosis
Society?
Moving is so much of who we are.
It’s easy to take for granted.
One of the few times we are aware of moving is when it suddenly stops.
MS stops people from moving.
The National MS Society exists to keep people with MS moving.
Join the movement.
Welcome Packet • April 2007 • Page 3
What is MS?
Here are the facts!
• Multiple sclerosis is a chronic disease of the
central nervous system.
• More than two-thirds of those with multiple
sclerosis are women.
• The progress, severity, and specific symptoms
of the disease are unpredictable and vary for
each individual, but it is not fatal.
• Counting family members and other
caregivers, multiple sclerosis affects more
than one million Americans.
• Symptoms of multiple sclerosis can include
fatigue, numbness, pain, vision problems and
difficulty walking.
• Most people with multiple sclerosis have the
same life expectancy as the general
population.
• Approximately 400,000 Americans have
multiple sclerosis.
• Multiple sclerosis is the number one disabling
disease of young adults in America.
• Every hour someone is diagnosed with
multiple sclerosis.
• The average annual cost of living with
multiple sclerosis exceeds $50,000 per person,
with lifetime costs of more than $3.2 million,
and persons with more severe disability
experiencing even higher costs.
• Every week more than 200 people are
diagnosed with multiple sclerosis.
• Most people are diagnosed between the ages
of 20 and 50.
Welcome Packet • April 2007 • Page 4
• Advances in research and treatment are
giving HOPE to those affected by the disease.
BECAUSE OF YOU THE NATIONAL MS SOCIETY IS ABLE
TO PROVIDE… Educational programs and information resources
Quality of life grants and therapeutic equipment
Funding for research into a cause and a cure for MS
Join the fight against MS. Join the Movement.
Call 1-800-FIGHT MS (1-800-344-4867) or visit
www.nationalmssociety.org/flc
This Is Why We Ride
Why do thousands of people ride countless miles
every year for the MS Bike Tour? Because multiple
sclerosis is truly a devastating disease, and only if
we are relentless in fighting it will we soon have
the means to end it.
A diagnosis of MS is overwhelming. This chronic,
and currently lifelong, disease often comes unexpectedly; symptoms will suddenly reveal themselves in otherwise healthy individuals in the prime
of their lives - usually between 20 and 50.
By disabling functions of the central nervous system, multiple sclerosis can cause cognitive complications, blurred vision, incontinence
issues, extreme fatigue, numbness or tingling in the
arms, and can even escalate to complete paralysis.
For the family, friends, and caretakers of the
400,000 Americans living with multiple sclerosis, it
is heartbreaking to see someone they care about
struggle with disease.
Today, multiple sclerosis is a devastating disease
without a cure, but advances in the treatment and
understanding of MS are achieved daily. Many
therapeutic, pharmaceutical, and technological
advances (made possible, in part, by fundraisers
like you) are helping people better manage symptoms of MS and lead
more productive lives.
This is why we ride.
“...advances in the
treatment and
understanding of MS
are achieved daily.”
Welcome Packet • April 2007 • Page 5
Where Does the Money Go?
Never let there be any doubt: the dollars you raise for the MS Bike Tour make a direct impact on the lives of
those affected by multiple sclerosis. These much needed funds help pay for programs, services, research, advocacy, education, and much more. Just look at the difference it makes in your very own community:
Chapter Program Highlights
MS Journey Club — Our 6-week program for counseling and education about MS and the family
HOPE for the Holidays — Educational and inspirational programming focusing on
symptom management and latest research developments
SeaWorld “Day of Discovery” — Family program educating children and adults focusing on MS in the family
NDX Program — “Moving Forward” for the newly diagnosed
MS Awareness Public Policy — Advocating our state
legislators on behalf of those living with MS
Surplus 13%
Client and Community
Programs 32%
MS Kids Camp — Weekend of respite and education
for children whose parent or caregiver has MS
Every dollar counts!
The money YOU raise by participating in the
Bright House Networks MS Bike Tour can provide
the following for people with MS and their families:
$1-$20:
Leg positioner, Handheld shower, or Knee Splint
$20-$50:
Tub Grab Rail, Ankle Orthosis, Walker, or Sponsors an individual to participate in an educational program
$50-$100:
Bedside Commode, Shower Seat, or Tub Transfer Bench
$100-$500:
3ft or 5ft Aluminum Ramp, Forearm Crutches, Air Conditioning
Unit, or Membership to an exercise therapy class
$500-$1,000:
Voice Activated Phone System, Hand Controls for Automobile,
or Manual Wheel Chair
$1,000+:
Electric Wheelchair, Stair Lift, or Electric Hospital Bed
Welcome Packet • April 2007 • Page 6
Research &
National
Programs 39%
Fundraising 11%
Research & National Programs 39%
Now that you’ve registered…
The first day of the Bright House Networks MS Bike Tour will be here before you know it,
so it’s important to make sure your body and your bike are ready. The better prepared you
are, the more fun you’ll have.
Here are some steps to get in gear for the Bright House Networks MS Bike Tour:
Step 1: Have your bike professionally inspected.
Our local bike shops will give professional
inspections and estimates on routine maintenance or repairs on your bike. They can also
recommend a new bike if you’re ready for an
upgrade.
Step 2: Start with short rides.
Take a week or two to build up to a moderate
day of 15 miles. Don’t worry about time or
speed on these rides. The purpose is to gain
and maintain basic cardiovascular fitness.
Enjoy!
Step 3: Double up miles.
After building up to 15 miles, try an
endurance day of 30 miles once a week. Try
to maintain the same pace established during
moderate days, but slow down if necessary to
make the full mileage. The purpose is to gain
distance, confidence and better cardiovascular fitness.
Step 4: Track your mileage.
An important part of training is assessing your
improvement. Keeping track of miles and
start and stop times will help you judge overall speed.
Step 5: Participate in group training rides.
Participate in group training rides prior to the
Bright House Networks MS Bike Tour. You’ll
have a much safer and enjoyable MS Bike
Tour once you learn the dynamics of group
cycling. We will have a number of group
training rides starting in January hosted by
the MS Society, as well as participating teams,
and interested individuals. Also check out
your local bike clubs for information on
upcoming events and rides.
Welcome Packet • April 2007 • Page 7
TRAINING SCHEDULE SAMPLE
You don’t need to follow a strict training program. Try to ride your bike five
times a week, with two well-spaced days off. The length of your rides should
be based on your fitness level and experience. Ideally, you’ll be able to start
riding regularly at least eight weeks before the event.
MONDAY — Day off. Why start the week by resting? Wait till you see
Saturday & Sunday
TUESDAY — 60 to 75 minutes with periods of brisk riding. Try some hills
or sprints. Be creative, keep it fun, and leave some time for
easy spinning at the end.
WEDNESDAY — Make this your second or third longest ride of the week.
Try to ride as much as two hours at the same pace you
plan on riding the MS150. Even if you can’t go for very
long, keep it steady.
THURSDAY — 60 to 75 minutes just like Tuesday, just change it up! Try a
different route. The variety will keep your riding fresh and
fun.
FRIDAY — 45-minute spin or day off if you’re feeling sore or tired. Just
enjoy being on your bike. TURN OFF YOUR CYCLING
COMPUTER!
The weekend is when you accomplish two important objectives. First,
improve your endurance and ability to be comfortable on the bike for several
hours. Second, get used to riding long distances two days in a row.
SATURDAY — This should be your longest ride of the week. Schedule it
for Saturday so you have the option of switching to Sunday if necessary. Begin at the level that’s right for your present fitness level, then add about 15 to 20 minutes each
week. Eat and drink for energy and to acclimate your stomach to digesting food while riding.
SUNDAY — Do about 80% of Saturday’s time. Try joining a group or
club ride to get used to riding with others. You’ll be sharing the road during the MS Bike Tour, so you need to be
comfortable in the midst of all
those wheels.
Welcome Packet • April 2007 • Page 8
PREPARATION AND
TRAINING
Train with someone who’s cycled
before. Don’t know anyone? Join
one of the local recommended
group rides. We strongly urge
you to train in a group setting as
this is the best way to prepare for
the MS Bike Tour.
DON’T PROCRASTINATE
—START YOUR
FUNDRAISING TODAY
It is easy to put it off until
tomorrow, but people with MS
need you now. Plus, you’ll want
to turn in your pledges early.
You’ll be happy you saved yourself the hassle of turning in
donations at the Tour.
HERE ARE
SOME HELPFUL
TRAINING TIPS:
Train in a group-learn how to
ride in a crowd
Start training NOW and ride
regularly
Set realistic goals
Keep track of your mileage
Drink before you become thirsty
Don’t forget your water bottles
and energy bars
Have your bike inspected at a
sponsoring bike shop
Buy padded shorts and gloves
Take a basic bike repair class and
learn to change a flat tire
Don’t be afraid to
ask questions
Staying Motivated.
The mental aspect of preparing for the MS Bike Tour is just as important as the physical aspect. Any experience that challenges the body
challenges the mind as well. It is likely that the biggest mental challenge you will face in your training is staying consistently motivated to stick
to your program. Here are some suggested ways of keeping your motivation level high.
Train with others.
Sharing the training experience with others is a powerful motivator for most cyclists. The National MS Society will notify you of training rides in order to
afford you the opportunity to meet fellow participants and practice long-distance cycling. The National MS Society will be with you every step of the way!
We also encourage you to ride with friends who may or may not be training for the Bright House Networks MS Bike Tour.
Get objective feedback.
There’s nothing like experiencing the results of hard work to motivate more hard work. There are many ways of gathering feedback on your progress as a
rider. One way is to do an occasional timed ride wherein you see how far you can ride during a designated period of time (say, one hour). As you become
more fit, you will be able to ride farther and farther in the same amount of time.
Stay goal-focused.
Most of us are goal-oriented and are highly motivated when important
goals are prominent in our mind space. Effective ways of staying
goal focused include keeping a daily exercise journal and
visualizing yourself participating in the tour.
Change it up.
Sometimes it’s not the hard work of cycling but rather the monotony
of doing the same ride every time that causes motivation to sag.
When this happens, change the workout: drive to a different location
and ride, do an alternative cardiovascular workout instead, or do fastpaced “intervals” instead of a steady ride. Any of these options
beats blowing off the ride altogether!
Keep on riding.
Cycling is one of the best forms of exercise
and also a very enjoyable activity. It
carries a long list of physical and
mental benefits. We hope that the
experience of training for and
completing the Bright House Networks
MS Bike Tour gets you “hooked” on
cycling so that it becomes a lifelong
habit. Who knows where it will
take you next?
CHOOSING A BIKE
Most Bright House Networks Bike Tour cyclists ride road bikes or hybrids. Some cyclists do ride mountain
bikes. If this is your choice, take our advice and switch the fat, knobby tires for thin, road slicks. It is of utmost
importance that you are fitted for your bike before you start your training for the season. DO NOT make any
adjustments the week prior to the Tour (especially your saddle)–believe it or not this can have a terrible
impact on your comfort during the Tour and may even cause injury.
Go to one of our participating bike shops for the bike that is right for you!
The Bike Room
Carrollwood Bicycle
Loco Motion
2805 Dr. Martin Luther King Jr St. N
St. Petersburg, FL 33704
727-897-9701
14407 N. Dale Mabry
Tampa, FL
813-963-5765
125 W. Fairbanks Ave.
Winter Park
407-629-2680
Bicycle Outfitters
Chainwheel Drive
Orange Cycle Works
11198 70th Ave. N
Seminole, FL 33772
727-319-BIKE
1770 Drew Street
Clearwater, FL
727-441-2444
2204 Edgewater Drive
Orlando, FL 32804
407-422-5552
Bike Works
David’s World Cycles
The Rite Bike Shop
9100 E. Colonial Dr.
Orlando, FL 32817
407-275-3976
2517 Edgewater Dr.
Orlando, FL 32804
407-422-2458
419 E. Michigan St.
Orlando, FL 32806
407-816-2620
Bike Works
David’s World Cycles
Santos Trailhead Bike Shop
2445 S Hiawassee Rd
Orlando, Fl 32835
407-297-1550
150 S SR 434, Suite 1088
Altamonte Springs, FL 32714
407-772-2223
8900 S. US Hwy 441
Ocala, Fl 34480
352-750-4161
Bike Works
David’s World Cycles
Oliver’s Cycle Sports
12720 #7 S OBT
Orlando, FL 328237
407-438-8484
800 Semoran Blvd
Casselberry, FL 32707
407-831-7377
16043 Tampa Palms Blvd.
Tampa, FL 33647
813-910-0207
Bike Works
David’s World Cycles
Bike Shop of Winter Haven
5950 Red Bug Lake Rd.
Winter Springs, FL 32708
407-696-6555
1210 S. International Pkwy, Ste 158
Lake Mary, FL 32746
407-942-1020
509 Cypress Gardens Blvd.
Winter Haven, FL 33880
863-299-9907
Lake Mary Cycles
Glory Cycles
105 Waymont Ct.
Lake Mary, FL 32746
407-324-5566
1005 Virginia Dr
Orlando, FL 32803
407-383-7582
Kyle’s Bike Shop
203 Primrose Dr
Orlando, FL 32803
407-228-7088
Welcome Packet • April 2007 • Page 10
ACCESSORIZING YOUR BIKE
FUN & IMPORTANT
Here is a list of the necessities you’ll want to have
with you:
HELMET — Helmets are required on the Tour. You
should wear a helmet every time you ride, even if
you are riding on a trail.
WATER BOTTLE & CAGE — Don’t leave home without these. On the MS Bike Tour, it’s important to
drink before you are thirsty so you’ll stay hydrated. Make sure your bike is outfitted with a water
bottle cage and at least a 20 oz. bottle. While you
train, get comfortable grabbing and returning
your bottle while you ride. Consider a Camelbak
for hydration efficiency.
SEATS — The seat that comes with your bike is
great for tooling around the neighborhood.
Don’t even think about using this seat on a longdistance tour. Gel seats are highly recommended.
Your bum will thank you!
CLOTHING — Cycling shorts are a must! Jerseys
offer pockets and breathe well. You’ll also want
gloves, socks and sunglasses.
SEAT BAGS — Carry your ID, a spare tube, CO2
cartridge, basic repair kit and whatever else you
can stuff in there.
CYCLING COMPUTER — Track your progress as
you train and also monitor yourself during Tour
weekend. It’s important to know your riding ability and how far you can push yourself.
Welcome Packet • April 2007 • Page 11
Collecting Pledges
Now that you are registered for the Bright House
Networks MS Bike Tour, your next step is to start
fundraising. The minimum pledge required for this event
is $200, but don’t stop at that number! In 2006 the
average pledge turned in by each rider was over $600!
So how do you get started? Easy!
Online Pledges:
Hassle-Free
Fundraising
Visit www.nationalmssociety.org/flc and register for
online fundraising.
If you have already registered online, all you have to do is
click on to the MS Bike Tour page, log in and then click
the link to My Participant Center. You can send emails to
your family, friends and colleagues with a secure link that
will enable them to make
donations. Watch your contributions grow with this
“Fundraising Made Easy” approach!
Letter Writing
Campaign
The most tried and true fundraising campaign out there!
Ask any of our top fundraisers why they are so successful
and they will tell you they write letters.
Use one of the sample fundraising letters in this
packet or create your own.
Send it out to everyone in your address book.
Let them know what you are doing and why.
Send them out with a self addressed, stamped
envelope so that they have no excuse not to
send it back!
Welcome Packet • April 2007 • Page 12
Tips For A Successful
Letter Writing Campaign
Always include self-addressed
stamped envelope with
your letter.
Personalize your appeal.
Tell why you are riding.
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Sample letter.
Welcome Packet • April 2007 • Page 13
TEAM MS
As part of TeamMS, your effort in the fight
against multiple sclerosis is amplified by that of
your team members; forming a team is the
easiest way to have a huge impact in the MS
community. Your responsibility as Team
Captain is great, but the steps to success are
actually quite simple.
1. Recruiting
Team members can be anybody — friends,
family, co-workers, or neighbors — and they
can all easily register as cyclists online at
www.nationalmssociety.org/flc. It is the
corporate teams, however, that are often the
largest and most successful fundraising groups,
especially when executives get involved.
2. Raising Money
Fundraising comes more naturally when you
make it personal. If your team is riding for
someone with MS, then don't be bashful
telling their story — just be sure to follow that
with a statement about how much progress
we've made in treating the disease. And don't
forget to ask everyone who sponsors you if
their employer offers matching gifts!
3. Really Having Fun!
Multiple sclerosis is a devastating thing for all it
touches, and you may rightfully be livid that
400,000 Americans still have to struggle with it
everyday. But the MS Bike Tour is not an event
about the difficulties of the disease — it is a
celebration, both of how far we've come as a
community, and of the hope that the cure will
be found soon. As a leader, it's up to you to
remind your teammates of why they
registered. The MS Bike Tour can be more than
a fundraising event — it can be a joyous party!
Welcome Packet • April 2007 • Page 14
Let’s get to
the fun stuff!
Click here
OR here!
PERSONAL PAGES
Now you can create your own personal Bright House Networks MS Bike Tour website for yourself or your team! Just
click on the “My Participant Center” icon and follow the
prompts to upload photos, track your fundraising efforts, and
tell your personal MS story. Then send an email to all your
friends to ask them to make a pledge, register for the MS Bike
Tour or join your team!
Prizes
RAISE
RECEIVE
$350
25” Expedition Duffel Bag or Cycling Series Rain Jacket
$500
Trek Wireless Computer or 3 Function Heart Rate Monitor
$750
MS Bike Tour Cycling Shorts or Rogue 70 oz. Camelbak
Hydration System
$1,000
MS Bike Tour COLLECTABLE CYCLING JERSEY (Turn in your money
by event weekend and wear this coveted jersey for the tour. Gain
access to VIP areas reserved for $1,000 and up fundraisers!)
$2,500
$250 Bike Shop Gift Certificate or Festina Watch (Men’s/Women’s)
PLUS THE MS Bike Tour CYCLING JERSEY!
$5,000
$500 Bike Shop Gift Certificate PLUS THE MS Bike Tour CYCLING JERSEY!
$7,500
$750 Bike Shop Gift Certificate or MS TOUR OF CHAMPIONS WEEKEND
PLUS THE MS Bike Tour CYCLING JERSEY!
$10,000 $1,000 Bike Shop Gift Certificate or MS TOUR OF CHAMPIONS WEEKEND, Mission
Possible Plaque & Cycling Shorts PLUS THE MS Bike Tour CYCLING JERSEY!
$20,000 $2,000 Bike Shop Gift Certificate or INTERNATIONAL TOUR OF CHAMPIONS TRIP,
CYCLING SHORTS AND MISSION POSSIBLE PLAQUE! PLUS THE MS Bike Tour
CYCLING JERSEY!
Where should I send the pledges I’ve collected?
National MS Society
Attn: Michael Cooper
2701 Maitland Center Parkway, Suite 100
Maitland, FL 32751
PHONE: 1-800-FIGHT MS (344-4867) or 407-478-8880 ext. 24
FAX: 407-478-8893
EMAIL:
[email protected]
Welcome Packet • April 2007 • Page 15
TOP BANANAS
Members of the TOP BANANA CLUB raised $500 or more for
the 2006 MS150 Bike Tour.
Top Bananas who qualified in 2006 and register for the 2007
Bright House Networks MS Bike Tour will receive a host of
special privileges at the Bike Tour including:
• EXCLUSIVE 2007 MS BIKE TOUR TOP BANANA GOLF SHIRT
(The shirts will be distributed at check in at the MS150)
• TOP BANANA PRE-RIDE CHECK-IN SERVICES
• QUALIFY FOR GREAT PRIZES
Riders who raised $750 or more in 2006 will receive the
benefits listed above plus a PERSONALIZED RECOGNITION
SIGN on the bike tour route, recognizing your 2006
fundraising amount!
VERY IMPORTANT
BANANAS (VIB) CLUB
VIB’s are Top Bananas who raised $1,000 or more in 2006!
If you raised $1,000 or more in 2006, you’ll receive all the
benefits listed above, AND:
Exclusive VIB Kick-Off Dinner and Training Ride
Access to the VIB Tent with designated massage table, drinks,
snacks, etc.
If you raised $5,000 or more in 2006, you’ll receive all the
benefits listed above, AND the collectible MS CHAMPION
JERSEY!!!
Welcome Packet • April 2007 • Page 16
Mr. Michael Esmonde Sr. $24,760
Ms. Suzy Giunta
$13,536
Mr. Brian T. Walsh Sr.
$7,535
Mr. Jon Stricker
$7,500
Mr. John K. Regan
$7,304
Mr. Frank G. Krieger
$6,815
Mr. Mike G. Ruiz
$5,756
Mr. Wayne D. Torrens
$5,714
Mr. Eric W. Rittenhouse
$5,665
Mr. Brian Carroll
$5,560
Mr. Darren Frost
$5,550
Mr. Bruce Nordstrom
$5,420
Mr. Jason Venezia
$5,140
Mr. Richard F. Lillard
$5,045
Mr. Tony McCoy
$3,968
Mr. Lionel J. Repasky
$3,865
Mr. Mark Phillips
$3,762
Mr. Julian Belisle
$3,749
Mr. Jerry Gonsiewski
$3,517
Mr. Ed Heitov
$3,190
Mr. Dominic J. Prioli
$3,174
Mrs. Shannon E. Gately
$3,162
Mr. Wayne Boudreaux
$3,158
Ms. Marjorie Shaw
$3,095
Mr. David Goodman
$3,073
Ms. Kelly L. Brennan
$3,057
Mr. Mark F. Brown
$2,998
Ms. Marge Sherwin
$2,995
Mr. Thomas A. Mirek
$2,831
Mr. Mark J. Baiss
$2,785
Mr. David C. Price
$2,785
Mr. Jeff Riley
$2,650
Mr. Mark Curtis
$2,645
Dr. Gregory Stepanski
$2,570
Mr. Michael J. Ebert
$2,545
Miss Randi M. Krueger
$2,545
Mr. Terry Hoehn
$2,525
Mr. Scott Nordstrom
$2,500
Mr. Curt Johnson
$2,405
Mr. Andrew L. Reiff
$2,360
Mr. Blake J. Mora
$2,281
Mr. Earl D. Smith
$2,273
Mr. William J. Davidson
$2,151
Ms. Patricia M. Crawford $2,150
Mr. John C. Hooper
$2,125
Mrs. Kathleen E. Eves
$2,104
Mr. Paul E. Roth
$2,100
Dr. Dennis H. Feldman
$2,088
Mr. Terry Coveney
$2,070
Mr. Ernesto G. Mancini
$2,045
Ms. Ami Manning
$1,925
Mrs. Darci B. Brammer
$1,816
Mr. Ramon A. Perez
$1,810
Miss Ann Marie Calvo
$1,810
Mr. Alan J. Wiessner
$1,790
Mr. Eric T. Kannal
$1,750
Mr. Martin Jaramillo
$1,747
Mr. Kenneth R. Funk
$1,740
Ms. Kelly Sisk
$1,729
Ms. Beth M. Berkobein
$1,728
Mr. Michael Hirschmann $1,726
Mr. Edward F. Cunliffe II $1,725
Mr. Steven J. Hoyas
$1,721
Mrs. Jenni M. Keiter
$1,695
Miss Anushe Ghoreishi
$1,691
Mr. Steven Renner
$1,685
Mr. Rick L. Valle Sr.
$1,681
Ms. Eva B. Armstrong
$1,679
Mr. John LaFreniere
$1,675
Ms. Cheri Lisko
$1,660
Ms. Candia E. Mulhern
$1,654
Mr. Shane A. Franklin
$1,650
Mrs. Georgie L. Spears
$1,641
Mr. John M. Rezabek
$1,635
Mr. Johnnie R. Rivera
$1,622
Ms. Catherine Zoller
$1,620
Mr. Richard Scrimshaw
$1,615
Mr. Robert B. Geller
$1,600
Mr. John R. Armstrong
$1,595
Mr. Anthony Mestre Sr.
$1,585
Mr. Rob D. Aboud
$1,580
Mr. William J. Winslow
$1,575
Mr. David L. Mallory
$1,570
Mrs. Meghan C. Pickel
$1,560
Mr. Patrick K. Harrigan
$1,555
Mr. Christopher L. Lutes LPN $1,555
Miss Tina Bessinger
$1,553
Mr. Carlos J. Rios-Barrow $1,545
Mr. Dennis R. Gauvin
$1,540
Mrs. Margaret R. Loflin
$1,540
Mr. Gregory B. Neal
$1,530
Ms. Charmaine Longoria $1,525
Ms. Serena B. Vanhoose $1,522
Mr. Michael S. Weil
$1,520
Mr. Doug Traynor
$1,515
Mr. Michael S. Robertson $1,510
Ms. Karen A. van der Baars $1,505
Ms. Patty Shahinian
$1,490
Ms. Ella McKnight
$1,485
$1,485
Mr. Alan J. Chandler
Mr. Steve Churchvara
$1,480
Mr. Geoffrey D’Angelo
$1,469
Mr. Tom Houk
$1,468
Mr. Ryan Zinn
$1,464
Ms. Lisa Hohn
$1,459
Mr. Robert Westgate
$1,455
Mr. Christopher R. Narvaez $1,450
Mr. William Husselbaugh $1,445
$1,435
Mr. Ralph S. Fritsch
Mr. Steve D. Tabler
$1,435
Mr. Alex Olivera
$1,430
Mrs. Cecil T. Salmon
$1,430
Mr. Seth R. Krieger
$1,420
Mrs. Sheila M. Chandler
$1,420
Mr. Rodney R. Smith
$1,410
Ms. Aylin Arditi
$1,400
Ms. Renee Blaney
$1,395
Mrs. Carrie A. McBride
$1,395
Mr. Dale Lefebvre
$1,395
Ms. Jessica Neiding
$1,390
Miss Lynne N. Abrahams $1,379
Mr. Dave W. Foret
$1,375
Mr. Christopher Carlotti
$1,370
Mr. Armando Rodriguez $1,365
Mr. Frederick P. Motomal $1,365
Mrs. Kerri Dowdell
$1,365
Mr. Tim M. Weaver
$1,360
Mrs. Anna M. Tucker
$1,355
Ms. Jeanne B. Obedzinski $1,350
Mr. Ryan J. Mohler
$1,345
Mrs. Betty Klepacki
$1,345
Mr. Joseph Esposito
$1,345
Mr. Ross Fogleman III
$1,344
Mr. James H. Corman
$1,340
Mr. Daniel Lee
$1,330
Mr. Llewellyn Christopher Jr. $1,325
Mr. James A. Wagner
$1,324
Dr. Carlos R. Campos
$1,311
Mr. Andre Carvalho
$1,310
Mr. Eric H. Hoyer
$1,305
Mr. Richard (Abdul) D. Jones $1,305
Dr. Larry R. Tieman
$1,300
Ms. Tami Bailar
$1,295
Mr. Mark D. Ziegler
$1,295
Ms. Ashlei Patton
$1,290
Mr. Chuck Bryan
$1,285
Mr. Scott D. Tempesta
$1,281
Mr. John Heine
$1,275
Mr. Robert M. Anzueto
$1,270
Mr. Carl Bleisch
$1,265
Mr. Don Gunter
$1,258
Mr. Venkatesh Naravulu $1,257
Mrs. Karen A. Herzog
$1,255
Mr. Allan L. Richards
$1,247
Mr. Neil D. Haslem
$1,243
Mr. Matthew B. Carroll
$1,235
$1,232
Mr. Jeff Bittenbinder
Mrs. Marie Neish
$1,228
Mr. Ken Alexander
$1,225
Ms. Tracy Asalita
$1,225
Mrs. Katherine V. Corbin $1,225
Mr. Erik D. Ahl
$1,225
Mr. Russ Pullen
$1,220
$1,215
Mr. Jay Cameron
Mr. Stephen M. Udouj
$1,210
Mr. John N. Rigsby
$1,210
Ms. Sara Foret
$1,209
Mr. Chris J. Peterson
$1,205
Mr. Kerry D. Brown
$1,203
Mr. Brian J. Zellner
$1,200
Ms. Tracey S. Saunders
$1,200
Mr. Jeff Prather
$1,200
Ms. Linda Chambers
$1,200
Ms. Nancy H. Armitage
$1,200
Ms. Suzette M. Marteny
Mr. James P. McInturff
Mrs. Lucy M. Chellis
Mr. Lennox H. Phillip
Mr. John E. Wickman
Mr. David C. Ogg
Miss Courtney L. Cafaro
Mr. Jared Bouskila
Ms. Libby Romero
Mr. Allan Arbuthnot
Mr. Gregory Porter
Ms. Dedra E. Carrasco RN
Mr. Nelson Lane
Mr. Steven McBride
Mr. Philip B. Aiken
Mr. Jesus M. Gomez
Mr. Marc Powell
Miss Lisa K. Ferrara
Mrs. Lee Ann Johnson
Mr. John E. Brammer
Mr. Stephen J. Bosak
Mrs. Keri Vazquez
Mr. Anthony Rounds
Mr. Scott J. Young
Mr. John C. Jowett
Ms. Michelle Mcguire
Ms. Jeanette Popp
Mrs. Kathy M. Lilland
Mr. Shawn Collins
Mrs. Kiersten A. Strunk
Ms. Robin E. Morton
Ms. Denise Holland
Mr. Jay Hoffmeister
Mr. Darryl McDonald
Mr. Charles E. Herrmann
Mr. Joshua A. vanDijk
Ms. Lesly M. White
Ms. Linda L. Myrick
Mr. Kevin Schrader
Ms. Donna M. Elliott
Ms. Pamela Pappas
Mr. Kevin OHalloran
Ms. Alison R. Copeland
Mrs. Jackie Icaza
Mr. Henry Klepacki
Mr. Anthony Schettino
Mr. Edison E. Sanchez
Mr. Tom H. Kranz
Ms. Laurie Carnevale
Mr. Eric Husselbaugh
Mr. Jim Larsen
Mr. Michael J. Lasiewski
Mr. Andrew K. Maul
Mr. Rene R. Rivas
Mr. Luis Arevalo
Mr. John C. Graves III
Ms. Karen R. Parks
Mr. Richard S. Glaesser
Ms. Reba J. Cain
Mr. Eric S. Pezzi
Mrs. Luis Campos
Ms. Loretta J. Schaffert
Mrs. Shelita Stuart
Dr. David R. Strehlow
$1,195
$1,195
$1,190
$1,187
$1,185
$1,185
$1,185
$1,185
$1,181
$1,180
$1,180
$1,180
$1,180
$1,180
$1,180
$1,175
$1,175
$1,170
$1,170
$1,166
$1,165
$1,164
$1,160
$1,160
$1,158
$1,155
$1,155
$1,155
$1,155
$1,150
$1,145
$1,145
$1,145
$1,140
$1,138
$1,130
$1,130
$1,130
$1,125
$1,125
$1,125
$1,125
$1,125
$1,120
$1,119
$1,119
$1,116
$1,115
$1,115
$1,115
$1,115
$1,114
$1,112
$1,110
$1,110
$1,110
$1,100
$1,100
$1,100
$1,099
$1,090
$1,085
$1,085
$1,080
Meet
the
VIBs!
(Very Important
Bananas)
Ms. Deborah Fitzgibbon
Mrs. Cristy K. Rittenhouse
Mr. Robert Hohmann
Dr. Isaac Kalvaria
Miss Corinne Piscitello
Mr. Ralph D. Lindblad
Mr. Jeff Schlaudecker
Mr. Mark A. Johnson
Ms. Michelle Tribble
Mr. Ken Evans
Mr. Kevin D. Keiter
Mr. George Anderson
Mr. Gregory J. Vasturino
Mr. Robert Kauffman
Mr. Scott W. Hart
Ms. Dawn R. Langelle
Miss Lisa Hoechst
Mr. Scott E. Krzeczowski
Mr. James M. Gillum
Mr. Paul Lyons
Mr. Jon Hamrick
Mr. Shawn D. Fawcett
Mr. Chad M. Helenthal
Mr. Mark Bailey
Mr. Brian K. Mackie
Mr. Terry J. Kryshak
Mr. Jack J. Harris Jr.
Mrs. DeLisa D. Christ
Ms. Laurie A. Deer
Mr. Doug N. King
Mr. Biagio Rallo
Mr. Dario Negrini
Mrs. Sonya G. Fronckowiak
Ms. Catherine Bergman
Ms. Barbara J. MacDonald
Mr. Karl Nembach
Ms. Sherri Testa
Mr. Alexander J. Labora
Mr. Christopher Scott
Mrs. Tahir Lefebvre
Mr. Kevin J. Kolbe
$1,080
$1,075
$1,071
$1,070
$1,070
$1,065
$1,065
$1,060
$1,060
$1,060
$1,055
$1,055
$1,055
$1,054
$1,050
$1,050
$1,050
$1,049
$1,046
$1,045
$1,044
$1,042
$1,042
$1,041
$1,035
$1,035
$1,035
$1,034
$1,032
$1,032
$1,030
$1,030
$1,030
$1,030
$1,030
$1,030
$1,030
$1,026
$1,025
$1,025
$1,025
Mr. N. R. Shenk
$1,025
Mr. Michael Bundy
$1,021
Mrs. Donna Lester
$1,021
Mr. Daniel J. Sullivan
$1,020
Mr. Craig A. Bair
$1,020
Dr. Katherine E. Peres PhD $1,020
Mr. Mark Scarfone
$1,020
Ms. Holly Little
$1,020
Mr. Nicholas J. Bosak
$1,020
Mr. Alex J. Bosak
$1,020
Ms. Louann Jessup
$1,020
Mr. Scott Buescher
$1,020
Mrs. Linda G. Breum RN $1,020
Mr. Robert M. Arce
$1,020
Mr. Kevin M. Kimball
$1,020
Mr. Mark M. Molina
$1,020
Mr. Isabelle Audet
$1,020
Mr. Corbin Johnson
$1,020
Miss Debra L. Orringer
$1,020
Mr. Perry G. Sessoms III
$1,020
Ms. Shari Lindsey
$1,020
Mr. Chris Kaminski
$1,020
Mr. Kevin Brennan
$1,020
Miss Danielle Spehar
$1,015
Dr. & Mrs. Lee M. Zehngebot$1,000
Mr. Rick Kinsey
$1,000
Mr. Lazaro A. Leidner
$1,000
Welcome Packet • April 2007 • Page 17
Where To
Stay
The beautiful Rosen Centre Hotel is
once again our host hotel this year.
This means convenience for you!
After completing the first day of
the Bright House Networks MS Bike
Tour you’ll be shuttled a few
minutes down the road to where
the action is -the Rosen Centre
Hotel!
Enjoy a great meal and share your
tales of the road with teammates
or new friends!
At our Celebration Dinner, we
celebrate you, give out great prizes
and most of all remember why we
are riding.
Sunday morning join us for a
continental breakfast that will keep
you pedaling strong for miles!
Reserve your room today!
Ask for the MS Bike Tour room
rates: $92-$110.
ORLANDO
Super 8
Rosen Centre Plaza
863-401-8211
200 Cypress Gardens Blvd.
Winter Haven, FL 33880
$67
407-996-9840
9840 International Dr
Orlando, FL 32819
$92-$102
www.rosencentre.com
Quality Inn Plaza
407-996-8585
800-999-8585
9000 International Dr
Orlando, FL 32819
$79 single $99 double
www.qualityinnplaza.com
WINTER HAVEN
Best Western Admiral’s Inn
& Conference Center
863-324-5950
800-247-2799
5665 Cypress Gardens Blvd
Winter Haven, FL 33884
$79
www.bestwesternadmiralsinn.com
Holiday Inn Winter Haven
863-294-4451
1150 3rd St. SW
Winter Haven, FL 33880
$72
Rosen Centre Hotel
Hampton Inn
9840 International Dr.
863-299-9251
202 Cypress Gardens Blvd
Winter Haven, FL 33880
$85
Orlando, FL 32819
407-996-9840
1-800-800-9840
www.rosencentre.com
Howard Johnsons
863-294-7321
1300 3rd St. SW
Winter Haven, FL 33880
$69
Welcome Packet • April 2007 • Page 18
Lake Roy Beach Inn
& Suites
863-324-6320
1823 Cypress Gardens Blvd.
Winter Haven, FL 33880
$128 suite/ $78 -88
CLOSE BY
Quality Inn
863-438-9800
28610 US Hwy 27 North
Dundee, FL 33838
$69
Best Western Auburndale
Inn Suites
863-551-3400
1008 US Hwy 92 W
Auburndale, FL 33823
$129
Best Western
Lake Hamilton
863-421-6929
800-421-6928
605 B Moore Rd
Haines City, FL 33844
$80
Green Gables Inn
863-676-2511
21380 Hwy. 27
Lake Wales, FL 33859
$57 single, $65 double
Red Carpet Inn
863-676-7963
800-418-5462
19071 US Hwy 27
Lake Wales, FL 33853
$50
Fueling Your
Muscles for
Cycling
Exercising muscles need fluid and energy to
perform at their best. With every pedal stroke
you complete, a small amount of body fluid is
lost through sweating and a little bit of energy fuel is burned inside your muscle cells. The
more fluid you lose and the more energy
your muscles burn, the more tired you
become. So it is important that you consume
fluid and energy during all of your rides. By
consuming these vital nutrients for muscle
performance during all of your training rides
and during the Bright House Networks MS
Bike Tour itself you will feel better and ride
better than you would otherwise.
The two main causes of fatigue are dehydration and depletion of energy stores in the
muscles. Sweat is the body’s coolant. During
an intense workout, the muscles generate
heat, which is carried by the blood through
capillaries near the surface of the skin. Sweat
glands release sweat (made up of water and
electrolyte minerals) that evaporates, cooling
the skin and the blood just underneath.
Cooled blood then flows back to cool the
body’s core.
The Importance of Hydration
Exercising muscles need
fluid and energy to perform
at their best…
By consuming these vital nutrients
for muscle performance during all
of your training rides and during
the Bright House Networks
MS Bike Tour itself, you will feel
better and ride better than you
would otherwise.
Sweating is therefore an essential mechanism
for regulating body temperature. However,
the loss of water that comes with perspiration limits the capacity of the blood to carry
vital nutrients, such as glucose, fatty acids
and oxygen to working muscles. The capacity
of the blood to remove the byproducts of
metabolism, including carbon dioxide and
lactic acid, is compromised as well. The result
is an increased demand on the circulatory
system, which is approximately 70 percent
water. As little as a 2 percent loss in body fluids will negatively impact cardiovascular performance.
In addition to water, sweat contains minerals called electrolytes that
serve important functions in
the body. For example,
sodium helps regulate
fluid balance and
potassium assists
muscle contractions.
Excessive loss of
Welcome Packet • April 2007 • Page 19
Fueling, cont’d from page X
electrolytes
through sweating can cause problems such as dizziness and muscle
cramping. The problem becomes even more complicated because
athletes can't
depend on
their normal
thirst mechanism to replace
the fluid they
lose during
exercise. We call
this phenomenon involuntary
dehydration.
• Be sure to drink 12 to 18 oz of
That's one reawater per hour of exercise.
son why sports
• Sports drinks are more effective drinks that conthan water since they replenish tain electrolytes
energy.
are beneficial.
Not only do
• Sports drinks that contain
protein in addition to
they restore
carbohydrate are even better.
electrolytes lost
in sweat, but
salt also stimulates thirst, resulting in continual consumption of fluids.
QUICK
TIP
It's best, however, to drink on a schedule. Specifically,
you should drink four to six ounces of water or a sports
drink every 12 to 15 minutes during workouts. The
heavier you are, the higher the air temperature, and the
faster you ride, the more fluid intake you need. Carry at
least one full fluid bottle in a frame-mounted cage on
all of your rides and refill it as necessary. Another option
is to wear a fluid bladder backpack such as a CamelBak,
which holds a large volume of fluid and allows you to
drink hands-free through a hose.
The second component of exercise nutrition is carbohydrate. Carbohydrate is the primary fuel that powers
the muscles during exercise. But carbohydrate is available in only a limited supply in the body – enough to
fuel a couple of hours of moderate-intensity activity in
the average rider. When carbohydrate fuel runs low, fatigue
sets in. However, by consuming carbohydrate in a quickly
and easily absorbed form
during exercise, cyclists can
delay fatigue much longer.
Welcome Packet • April 2007 • Page 20
Water is Not Enough
Drinking water during workouts is much better than
drinking nothing. But sports drinks are preferable. A
quality sports drink can supply the fluid, electrolytes,
and carbohydrate riders need to maximize their
endurance. Drinking water alone will not do the job,
because it does not replace the electrolytes lost in
sweat or the carbohydrates burned for energy.
WaterNutrition for Recovery
Nutrition is the foundation of post-exercise recovery,
because it provides the raw materials with which your
body can make physiological adaptations in response
to training. If you take in the right nutrients, in the
right amounts, at the right time after workouts, you
will recover far more quickly and thoroughly than you
will if you don’t practice proper nutritional recovery.
The Importance of Timing
Timing is essential with regard to post-exercise nutrition because your body is primed to sponge up
needed nutrients at this time. For example, synthesis
of muscle glycogen
– a form of stored
carbohydrate that
serves as the body’s
primary energy
source during
endurance exercise
– proceeds two to
three times faster in
the two hours
immediately following exercise than it
does at any other
time.
Timing is essential
with regard to postexercise nutrition
because your body is
primed to sponge up
needed nutrients at
this time.
There are three main
components of
post-exercise muscle recovery. First, it is necessary to
restore fluids lost during exercise. When a cyclist
sweats heavily, he or she loses a lot of water and electrolytes. Drinking a sports drink during rides can slow
the rate of fluid loss, but can’t stop it completely. So
it’s important to make up the deficit by continuing to
use a sports drink with electrolytes after exercise. If
you do not rehydrate properly before the next workout, you could experience overheating, muscle
cramps, and other problems.
The second component of muscle recovery is putting carbohydrate fuel back in the muscles. Again, carbohydrate
is the muscles’ main fuel source during moderate-intensity exercise. The longer a workout lasts, the lower your
muscle fuel supplies become. By using a sports drink containing carbohydrates during rides, you can slow down
this process. But it’s impossible to take in carbohydrate
during intense exercise as fast as it’s burned. So you need
to continue taking in carbohydrate after exercise, as well.
If you don’t get your muscle fuel levels back to normal in
time for the next ride, you’ll be sluggish and sloppy.
Repairing Muscle Damage
Finally, the third component of muscle recovery is fixing
the damage done to muscle tissue during exercise. Highintensity physical activity can cause small tears in muscle
tissues. In addition, some muscle proteins are broken
down for energy during hard exercise. Also, hard exercise
produces damaged molecules known as free radicals,
which attack muscle cells. In order to undo all this damage, you need to consume protein after each ride. You
should also get antioxidants such as vitamins C and E,
which help protect the muscle tissues against damage
from free radicals.
The most convenient way to get all
of the nutrition
needed for recovery
is to continue drinking the same carbohydrate-protein
sports drink that
was used during
the workout. These
drinks contain
Consuming carbohydrate and
exactly what is
protein within 45 minutes after
needed and the
you exercise will help you
right proportions
recover faster.
without anything
extra that might slow down the recovery process. Most
cyclists also find them easier to swallow and keep down
than solid food immediately after a workout.
QUICK
TIP
If you are hungry after your rides, eating is fine. Just make
sure you get all the same nutrients you would get in a
quality sports recovery drink without a lot of extra stuff (fat,
excess protein) that might slow down the delivery of nutrients to your muscles. Some energy bars are good recovery
foods. In any case, you will need to drink some form of
fluid to meet your body’s hydration needs after workouts.
Timing is essential with
regard to post-exercise
nutrition because your
body is primed to
sponge up needed
nutrients at this time.
Preventing & Treating
Injuries & Ailments
The most important thing you can
do to prevent injuries is to make sure
your bike is properly fitted to you.
Bike fitting is not as easy as many
beginning riders assume. A small
error in setup can lead to problems
down the road. To be sure of proper
fitting, take your bike to your local
high-end bike shop and get a
professional fitting. This service will
cost about $35 but will be more than
worth the cost if it keeps you from
developing back or knee problems.
Following are additional tips for
preventing and treating common
cycling injuries and ailments.
Hand Numbness
Hand numbness can result from
riding in a setup that has you bearing
too much weight on your hands, as
when your seat is too high or your
handlebar is too low or too far
forward. Adjust your bike (or have it
adjusted) so that approximately 60
percent of your weight is on your
seat and 40 percent on your hands.
Wearing cycling gloves and double
taping your handlebar can also
reduce hand numbness or
discomfort.
Knee Pain
Among cyclists, knee pain is often
caused by poor fitting. If you feel pain
in the front of the knee, your seat is
probably too low. Raise the seat and
it should go away. If you feel pain in
the back of the knee, your seat is
probably too high. Lower the seat
and the pain should go away. When
your bike is
set up
correctly
there
should
be a
slight
bend in
your
knee at
the bottom of the pedal stroke.
Another common cause of knee pain
is pedaling in too high a gear. If you
develop knee pain despite correct
setup, try pedaling faster in a lighter
gear. Trying to do too much too soon
can also cause knee pain, so here’s
another reason to ramp up gradually
in your training.
Between rides, ice your knees and
use anti-inflammatory medications as
needed to treat pain and swelling.
Muscle Soreness
Strenuous exercise causes
microscopic tearing in muscle fibers
that can result in soreness a day or
two later. Hence this condition is
called delayed-onset muscle
soreness (DOMS). Delayed-onset
muscle soreness is a normal side
effect of training, but it should never
be excessive. The best way to
prevent extreme soreness is to build
your training volume gradually and
never to do a ride that is more than
slightly harder than any ride you’ve
done recently.
Using a sports drink such as Gatorade
that contains a balance of
carbohydrate and protein can also
reduce later muscle soreness by
reducing the number of muscle
proteins that are broken down
during rides. Continuing to use this
drink immediately after completion
of the workout will accelerate the
muscle repair process. When your
muscles are sore, treat them by
stretching, massaging and elevating
your legs.
Saddle Sores
Saddle sores are areas of irritation in
the perineum that sometimes
become infected. They are caused
sometimes by the pressure of
bearing weight on this area and
sometimes by friction between the
perineum, shorts and seat. To prevent
Welcome Packet • April 2007 • Page 22
saddle sores, first of all
always wear cycling shorts that
provide protection for the perineum.
For additional protection, apply a
lubricant to the area before each
ride. Even with such precautions,
however, there will be a period of
adjustment. You will experience
some tenderness and irritation as
you adapt to this unfamiliar pressure
and friction. In order to get through
this period of adjustment
comfortably, you need to ramp up
gradually. Don’t do too much too
soon. To prevent infection, remove
your cycling shorts immediately after
completing each ride.
Lower Back Pain
Lower back pain is the most
common complaint among cyclists.
The hunched-over position that is
maintained during rides strains the
muscles of the lower back, especially
in beginners. Performing
strengthening and stretching
exercises for the lower back, as well
as strengthening exercises for the
abdomen, will reduce this strain and
the pain that comes with it.
Poor setup can contribute to lower
back pain too. Positioning the
handlebar too low or two far forward
often leads to problems. If you
develop lower back pain during the
MS Bike Tour itself, or during any
other long ride, you can effect a quick
fix by moving your saddle forward.
Stopping to stretch out your lower
back may also help.
Ambassador Form
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National MS Society
2701 Maitland Center Parkway, Suite 100
Maitland, FL 32751
PHONE: 1-800-FIGHT MS (344-4867)
407-478-8880 ext. 24
FAX: 407-478-8893
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