TO LEARN MORE, VISIT diabetes.org/tour OR CALL 1-888-DIABETES

c yc l i s t g u i d e

This Cyclist Guide is an essential resource to ensure that all riders have a safe and enjoyable Tour de Cure® experience. It contains information on training, hydration, safe riding tips, and what to expect on the route. Your safety is our first priority, so we encourage you to train for the route distance you are planning to ride. Whether you’ll ride 10 miles or 100 miles, you’ll enjoy it more if you are properly prepared. Let’s ride!

CYCList guide

Please keep this Cyclist guide handy and refer to our other resources:•TheFundraisingGuide–forinformation

on how to meet and exceed your fundraising goals

•TheRouteGuide–providesspecificinformation on the local Tour event in your city

•TheTeamCaptainGuide–providestipsand tools for organizing your team

•TheStep-by-StepOnlineFundraisingGuide–showsyouhowtousetheeasyonline tools

•OurWebsite,diabetes.org/tour,for downloadable documents

•Ourlocalofficestaffat1-888-DIABETESto answer questions and provide support

Table of Contents 1 top ten things to Know

2 WhattoExpect on the route

3 safe riding tips

4-10 training resources

training basics 4

sample 5-6 training Program

stretching, 7 Nutrition &Hydration

exercise 8 & diabetes

before You 9 ride: the abC Quick Check

5 steps to 10 Confident Cycling

Calling AllVolunteers!

PLease briNg:

ThecompletedEmergency InformationForm.

YourCollectionEnvelopecontaining any donations by check. (Please convert

cash or coins to a check payable to the AmericanDiabetesAssociation).

Your helmet. No helmet, no ride!

Awell-tunedbike.Packaspare-tube, patch kit, pump and tire tools.

Awell-trainedbodyandanymedications or diabetic supplies you will need. Carry yourPersonalIDandinsurancecards.

Clothing appropriate for the weather. We ride rain or shine!

Awaterbottleandasecondbottle for sports drink to ensure you stay well-hydrated.

Aparentorguardianifyou’re under18.Minorsmustbeaccompanied by an adult at all times. ThisincludesridingintheSupportandGear(SAG)vehicle.

$150-$225*ormoreturnedinonorbeforethe day of the Tour in order to participate.

*Fundraisingminimumvariesbylocation.

ExCitEMEnttOHAvE a great ride aNd to HELpUsstOpDiABEtEs!

diabetes.org/tour 1-888-DIABETES 1

Wehopeyoureadthisentireguideattentively,butifyoureadnothingelse,herearethe

top10thingsyouMUstREADbeforeyoucanRide!

as the tour de Cure® grows each year, we need morevolunteerstoen-ableustoprovidethehighlevelofserviceourcyclistshavecometoexpect.Family and friends make thebestvolunteers—soplease ask yours to join us this year.

areas where we need help include:•Check-in/registration•Medical•BicycleMechanics•Reststops•RouteMarshals•support-and-Gear (sAG)Drivers•Cheerleaders!

For more information, please contact your tour Coordinator at 1-888-DIABETES, orvisitthe “Volunteers” page on diabetes.org/tour.

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You’ll see many people and things on the Tour de Cure® route, all there to make your ride a better—and safer—one.

sAGWagons–StandingforSupportandGear,thesevehicleswillbe clearly marked with signs in the windows. Their main purpose is to patrol the route and assist the weary, broken down, or injured cyclist. In addition, they will lead the way in order to slow down any approaching vehicles and bring up the rear to make the pack of cyclists more visible to motorists.

Mechanicalsupport–Mechanicswillbeavailableontheroutetohelp if you break down, but we do recommend that you bring a few basic items such as a tool set and a spare tube. The mechanics may be delayed in reaching you if there are several people needing flats changed, and they will not have supplies to give as handouts.

amateur radio operators–Knownastheeyesandearsoftheroute,theseindividualswillbeplacedateachreststopand/orinSAGvehiclesontheroute.Withthehelpoftheircommunicationsequipment, we will monitor where cyclists are on the various routes, where assistance may be needed, and the location of the first and last cyclists.

Medicalvolunteers–Thisvaluablegroupwasselectedfortheirability to assist a cyclist in a variety of crisis situations. They bring an added sense of safety and security to the ride in the unlikely event of an injury or emergency.

Police escorts–Alllocalmunicipalitieswillbecontactedandtheirassistance secured when possible. You will more than likely see local policeslowingtrafficatbusyintersections,leadingcyclistsalongthe route and giving the okay to turn when sight distance is limited.

directional signs–Directionalsignswillbealongsidetheroad.Eachturnwillbeprecededbyasignandwillbefollowedbyaconfirmation to reassure you that you did in fact make the correct turn.Onoccasion,youmaybeonaroadforalongstretchwithouthaving to make any turns. When this occurs, a straight ahead sign(accompaniedbyastraightaheadroadmarking)willbeplaced every mile. There will also be signs to provide both you and approaching motorists with necessary information about the road ahead,suchas“RestStopAhead”or“Caution/CyclistsonRoad.”

rest stops–Reststopsareconvenientlylocatedeverytentotwelve miles and will be fully stocked with fruit, snack bars, water, andsportsdrink.Theyarestaffedbyatleastonevolunteerwithtransportation, an amateur radio operator, and a medical volunteer.

WHAttOExpECton the route

RoadMarkingsroad markings are painted on the right-hand shoulder of the road to indicate turns as follows: (variesbylocation)

diabetes.org/tour 1-888-DIABETES 3

saFe riding tipsWith regards to safety, there are two important facts that you should not forget while on the ride:

•thebicycleislegallyconsideredavehicleinmoststates. With that in mind, you have full rights and responsibilities on the

roadway and are subject to the regulations governing the operation of motor vehicles where applicable.

•thetourdeCure®routeisnotclosedtotraffic. Thus,theonlytimeyoushouldignoresignsortrafficsignalsisthesameasifyouwereinacar:onlywhenapoliceofficerisdirectingyoutodoso.Ourvolunteersontherouteareonlytheretoalertyoutotrafficandroadconditions,NOTtodirecttrafficforyou.

Withthesetwothingsinmind,hereareafewsafetytips:•OBEYALLTRAFFICSIGNS,SIGNALS,anddirectionsfromTRAFFICOFFICIALS.Stopatallstopsigns.Signalallturns.Crossonlyatintersections.

•Rideinastraightline,predictablyandincontrol.Avoidexcessiveweaving back and forth.

•Ridesinglefileontheright,withtraffic,acoupleoffeetfromtheedge of the road.

•Warnotherswhenstoppingorturningbygivingrequiredhandsignals with the left hand.

•Passontheleftonly.Whenpassinganothercyclist,call“onyourleft.”Whenyouhearsomeonecallingout,don’tturnaround.Ridestraightandsteady.

•Keepasafedistance:donotfollowtoocloselybehindothercyclistsor cars. Never draft behind cars.

•Nevermakeabruptstops.Slowgradually,andwhenstoppingtorest,movecompletelyoffthepathofothercyclists.

•Keepclearofroad-edgehazardssuchassand,gravel,trashdrains,and parked cars.

•Crossrailroadtrackswithyourtireatarightangletothetracks.•Talktoyourfellowcyclists.Calloutdetailslike“carback,”“carup,”“onyourleft,”“stopping,”“roadkill,”“gravel,”“potholes,”or“tracks.”

•Donotrideinapacelineifyouhaven’ttrainedinone!Alwayspullout of a pace line before slowing.

•Speedmustbereasonableforcontrolwithregardtoweather,traffic,road, and light conditions.

•DonotbringMP3playerswithheadphones.Theyarenotpermittedbecausetheyinterferewithyourabilitytoheartrafficsoundsaroundyou.

•Useextracautionwhenridingintherain.Roadsbecomemoreslickand cars won’t be able to see you as well.

•Bevigilantwhengoingfastdownhill.Keepyourhandsonthehandlebars for more stability.

•Wearbrightclothingthatcanbeeasilyseenandavoidloosefittingapparelthatcouldgetcaughtinthespokesorchain.Don’tforgetyourhelmet(requiredtoride).

Other Important Safety Tips…Watch for Dogsbe aware that dogs are unpredictable. if a dog does decide to pursue you, the best course of actionistosquirtitwithyour water bottle. it will startlethedogandgiveyou time to get away. do not kick a dog that chasesyou!

For the Fun of Itremember, this is not a race. You will be riding with cyclists of alllevelsandabilities.be courteous to other cyclists as well as motorists with whom yousharetheroad.Mostimportant,havefun!

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We encourage you to train for the route distance you’re going to ride. Whetheryou’lldo20milesor100miles,you’llenjoyitmoreifyou’reproperlyprepared.Cyclingisgreatyear–roundexercisetokeepfitand help you avoid health problems including diabetes, so get started today if you haven’t already!

Wheredoibegin?•Assessyourcurrentstateoffitnessandcyclingabilities.•Usethefollowingguidetodeterminewhattrainingyou’llneedtodo

to reach your distance goal.•Alwaysconsultwithyourphysicianbeforebeginninganynew

exercise program.•Planyourscheduletomaketimefortraining.

training basics•Findyourbasemileage.Goforarideonyourbikeandseehowfar

you can go comfortably now. This is your base mileage for your weekly long ride.

•Everyweekortwo,increasethatdistancebynomorethan10-15miles,orlessifyourbasemileageislessthan20miles.

•Continuebuildingyourlongestridetodateuntilyou’vereachedyourtarget distance, ideally at least two weeks before the Tour.

•Rideacombinationoflongdistancesatamoderatepaceandshorterdistancesatamorestrenuouspaceandwithhill-climbs.

training tips•Paceyourself;increaseyourmileageandbuildenduranceslowly.•Stretchandhydratebefore,during,andafterridestomaintainflexibilityandavoidfatigue,stiffness,andinjuries.

•Crosstrainwithothercardiovascularworkouts.Strengtheningyourcore muscles with ab crunches, yoga, and Pilates will reduce stress on your back and neck while riding.

•Ininclementweathercycleindoorsonatrainerorinspinclasses.•Besafe,havefun,andenjoyyourtraining!

traiNiNg basics

WorldrenownedcyclingcoachChrisCarmichaelisthenationalHonoraryChairofthe2012tourdeCureseries.Chris is the founder and head coach of Carmichael training systems,theOfficialCoachingandCampspartnerofironmanandprovenresourceforthousandsofamateurandprofessional athletes. Chris and his company are helping tour deCureridersbethebesttheycanbe!Accessexperttrainingtips from Chris in your tour Center at diabetes.org/tour.

diabetes.org/tour 1-888-DIABETES 5

sample traiNiNg ProgramThis training program was designed for someone who can already cycle10milesata10mphpacewithoutdifficulty.Itisonlyaguideline.Ifyoucannotcurrentlycycle10milesthenstartwith3miles,buildupoverthenext2weekstoa10-mileride,andthenstarttheprogram.If you can ride much further than 10 miles then you can skip down the program and start at your current mileage. The key is to listen to your body. If you feel pain during or after a training session then youmayhavedonetoomuchandshouldstoptrainingandrestfor3days. If things do not improve seek medical advice from your primary care provider. If you have less time than the schedule allows and can do the week’s longest ride without pain the next day, then you can progress down the program at a faster rate. These training programs are geared to increase cardiovascular fitness and muscular endurance over8,10,or12weeks.Choosetheprogramthatisclosesttoyourgoals, timeline, and level of fitness and adjust accordingly.Increasing your cycling mileage is the most important part of your training,buttobecomfortableandefficientyouwillalsowanttoworkonyourstrengthonandoffthebike.Herearesomegeneraltermstohelp you understand the training plans below.•rest–adaywithnoexercisetoletyourmusclescatchupfromthehardworkyouhavedone.Besuretostretchonyourrestdays.

•easY–youshouldfeellikeyouareholdingyourselfbackwhenyourideyourbikeeasy.Easyridesaregreatforrecovery.Theygetyoumoving without straining your muscles.

•steadY–ridingpacewhereyoufeelcomfortablebutcantellyouare doing something. This is the pace you want to use for all of your long rides.

•HARD–ahardpacefeelslikeyouaregoingupahill.Youshouldonlygohardforshortperiodsoftime(15secondsto1minute)andonly after consulting your primary physician. When training calls forhardworkfirstwarmupfor8-10minutesandthendoseveralshorthardefforts–startwithnomorethan3–andfolloweachhardeffortwith3to5minutesofeasyriding.Spendtherestoftheridegoingsteady.Neverdomorethan8hardeffortsinanyworkout and remember to listen to your body between every hardeffort.

•Cross traiNiNg(CxTrain)isessentialforincreasingyourmuscle strength and endurance while decreasing the risk of overuseinjuries.Anyactivitythatincreasesyourheartrateandinvolves using your whole body qualifies as cross training. This includeswalking,jogging,theellipticaltrainer,swimming,in-lineskating,Pilates,yoga,ordance.Durationoftheactivityiswhat we are focused on, not the intensity or type of activity.

Remember,theseprogramsareguidelines.Ifyoucan’tfittheentiretraining schedule into your week, do as much as you can. The important thing is to increase your mileage safely and consistently.

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8Weeksto30Miles

10Weeksto60Miles

12Weeksto100Miles

sample traiNiNg Program (continued)

diabetes.org/tour 1-888-DIABETES 7

stretching, Nutrition, &HydrationstretchingStretchingisextremelyimportantinkeepingyourmusclesflexibleandinjuryfree.Keepthefollowinginmindwhenstretching:

•Makesureyouwarmupfirst—walkinplaceforthreetofiveminutes.Itisalwaysbettertostretchwarmed-upmuscles.

•Stretchmusclesequallyonbothsidesofyourbody.Don’tfocusyourattention on one side or the other.

•Don’tbouncewhilestretching.Takeitslowandsteady.Bouncingcan cause injury to your muscles.

•Besuretostretchyourentirebody—notjustyourlegs.Includeyourarms, back, hips, shoulders, and neck.

•Stretcheverytimeyougetoffyourbikeduringaride.Giveyourselfan extra five minutes of stretch time at each rest stop.

•Don’tforgettostretchafteryourideandbeforegettinginthecarforalongdrivehome.Stretchathomebeforegoingtobed.Yourmuscles will thank you the next morning.

•Visitdiabetes.org/tourforadiagramofcyclingstretches.

NutritionIt’s important that your body gets the quality fuel it needs to perform the extra work of cycling. Complex carbohydrates are the best source of fuel for your muscles—pasta, beans, rice, whole grains, fruits, and veggies. Consult with your physician or registered dietitian for advice.

HydrationFluidsarecrucialtoyourperformanceandsenseofwell-being.You’vehearditbefore—drink,drink,drink!Butitisamazinghowfewcyclistsheed this advice. They forget to drink because of the excitement of the ride, and then they wilt before the end.

Dehydrationisacommonproblemamongcyclists,especiallyinwarmweather, and can lead to serious problems. To prevent this, you must drinkplentyoffluidswhileyouride.Keepthefollowinginmind:

•Pre-hydrate.Drinkabottleofwaterand/or16ouncesofsportsdrinkanhourbeforetheride.Ifyouneedthatcupofcoffeetowakeupbesuretodrinkwatertobalancethedehydratingeffectsofcaffeinatedbeverages.

•Consumeatleastone28-ouncebottleoffluidperhour.Howmuchyou need depends on body size, temperature, intensity of the ride, etc.Experiencewillhelpyoujudgeyourfluidneeds.

•Don’twaituntilyou’rethirstytodrink.Yourbodybeginstolackfluidbefore you feel the sensation of thirst.

•Drinkduringtheride.Makeitahabittoreachforyourbottleevery15minutesandtakeacoupleofbigswallows.Alternatedrinkingwaterand sports drink.

•Restoresodiumlevels.Thesaltyousweatoutneedstobereplaced.Yoursportsdrinkshouldcontainatleast100mgofsodiumper8ounces(checkthelabel).

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exerCise & diabetesAlthoughmostpeoplewithdiabetescanexercisesafely,exerciseinvolvessomerisks.Toshiftthebenefit-to-riskratioinyourfavor,takethese precautions:

•Haveamedicalexambeforeyoubeginyourexerciseprogram.

This is especially important if you have not engaged in a serious exerciseregimenforanumberofyears!HaveitincludeanexercisetestwithEKGmonitoring,especiallyifyouhavecardiovasculardisease,areoverage35,havehighbloodpressure(hypertension),elevated cholesterol levels, smoke, or have a family history of heart disease.

•Informallofyourdoctorsofyourfitnessplansandgoals.

•Discusswithyourdoctoranyunusualsymptomsthatyouexperienceduring or after exercise.

•Ifyouhavediabetes-relatedcomplications,checkwithyourdiabetescare team about special precautions.

•Learnhowtopreventandtreatlowbloodglucose(sugar)levels(hypoglycemia).Ifyoutakeoralagentsorinsulin,monitoryourbloodglucose level before, during, and after exercise.

•Ifyouhavetype1diabetesandyourbloodglucoseisabove250mg/dl,checkyoururineforketones.Don’texerciseifketonesarepresent.

•Alwayswarmupandcooldown.

•Payspecialattentiontoproperfootwear.Inspectyourfeetdailyandalways after you exercise.

•Drinkplentyoffluids:anyelevationinbloodglucoselevelscancauseagreaterlossofwaterduetotheincreaseinurination(polyuria).

•Takeprecautionswhenexercisingoutdoorswhentheweatheristoohotandhumid(seehydrationabove)ortoocold.

•Alwayshavediabetesidentificationonyou,whetherit’samedicalbracelet or necklace, or a card that states you have diabetes.

TeamWILD is an integrated training system for people with diabetes, type 2 or type 1, who are participating in endurance sports. the founder of TeamWILD and the Red Riders,MariRuddy,andherteamofathletic,diabetes, nutrition, and mental skills coaches are here to help you learn more about how to best manage your diabetes while cycling in the tour de Cure. their training resources will help you understand athletic training strategies, learnaboutyournutritionneedswhileridinglong,helpyoupreventlowsandhighs,boostyourathleticanddiabetesconfidence,improveyourmotivation,andultimately,helpyoutomaximizeyourperformanceonthebike.AllsoyouhavethebesttourdeCureexperiencepossible!

AccessteamWiLDresourcesandvideoinyourtourCenterat diabetes.org/tour

diabetes.org/tour 1-888-DIABETES 9

beFore Your ride:the abC Quick CheckSo...you’regoingforabikeride.Yourbodywillgetaworkout,andsowillyourbike.Haveyouchecked your bike for mechanical safety? Timely bicycle maintenance can prevent a serious accident.Hereisthe“ABCQuickCheck,”whichyoushoulddoeverytimeyouride.

A is for air. •Checktirepressure.Tiresshouldbeinflated

to the rated pressure noted on the sidewall (pounds/squareinch).Useagaugetoverifyyou have reached the recommended rate.

•Checkfordamagetothetiresidewallsand/ortread.Sidewalldamageiscommonifthebrakesaren’t adjusted properly. If the bands of the tire are showing below the surface, you need a new tire--now!

B is for brakes.•Checkthebrakesforpadwearandadjustment.Visuallycheckthebrake-blockpad.Iflessthan1/8”ofrubbershowsatanyplace,replacethebrake-block/padassembly.Makesurethebrakeblocks are parallel to and aligned with the side of the rim when applied.

•Checkcablesandhousing.Cablesneedtotravel smoothly. If the cables stick, apply lubrication at the ends of the housing and work it in by applying the brakes several times. Frayedcablesshouldbereplaced.

C is for Crank set.•Checkthecrankset.Thecranksetconsists

of the bottom bracket, the crank arms, and chain rings. To do this check, take the left and right crank arms in your hands and attempt to move them sideways. If both move, you have a problem with the bottom bracket. If only one moves, the individual crank arm is loose and mustbesecured.Aloosecrankarmshouldnever be ridden.

QuICk is for Quick releases.•Quick-releasehubsneedtobetight,butnot

too tight. The proper pressure is obtained by pushingonthequick-releaseleversoitleavesan impression on the palm of your hand. The closed lever should face up and back to minimize the chance of catching on anything while you ride.

•Quick-releasebrakes,whichareopenedwhenremoving or installing wheels, need to be in the closed position. When closed, check to make sure the brake pads aren’t rubbing the rims.

•Quick-releaseseatclamps,onmountainbikesand some hybrid bikes, need to be in the closed position. Check to be sure your seat is at the correct height.

ChECk is for a brief, Checkout ride.•Thisiswhenyouridetocheckthatyour

derailleur and shift levers are working properly.

ManyitemsoftheABCQuickCheckcanbedonevisually;othersrequirejustabriefphysical check. If you find that your bike needs adjustments beyond your ability, enlist the professional mechanics at your local bike shop.

FromtheLeagueofAmericanBicyclists–learnmore at bikeleague.org

diabetes.org/tour 1-888-diabetes

5 steps to Confident Cyclingthe League of american bicyclists recommends these 5 steps to make your tour de Cure® experience that much more enjoyable and to reduce the risk of crashes or injury. You can easily be a responsible, confident and safe cyclist.

1. Follow the rules of the road •Ridewithtrafficandobeythesamelawsasmotorists. •Usetherightmostlanethatheadsinthedirectionthatyouaretraveling. •Obeyalltrafficcontroldevices,suchasstopsigns,lights,andlanemarkings. •Alwayslookbackandusehandandarmsignalstoindicateyourintention to stop, merge, or turn.

2. be Visible •Ridewheredriverscanseeyou. •Wearbrightlycoloredclothesatalltimes. •Atnight,useawhitefrontlightorreflector.Wearreflectivetapeorclothing.

3. be Predictable •Rideinastraightlineanddon’tswervebetween parked cars. •Makeeyecontactwithmotoriststoletthemknow you are there. •Donotrideonthesidewalk.

4.AnticipateConflicts •Beawareoftrafficaroundyouandbepreparedto takeevasiveaction. •Learnbrakingandturningtechniquestoavoidcrashes. •Beextraalertatintersections.

5.WearaHelmet •Makesurethatthehelmetfitsontopofyourhead, not tipped back or forward. •Afteracrashoranyimpactthataffectsyourhelmet,visibleornot, replace it immediately.

Visit www.bikeleague.org for more information and cycling safety courses near you.