Riders: Things you MUST know for RFTF 2012 (pt. 3 of 3)

Part 3: Ride for the Feast Day 2

Click to read Part 1: Pre-Ride Tasks.

Please contact Elana if you need any help with your training or fundraising.  Crew: Another post will be dedicated to your check-in information and other important crew related details.

Click to read Part 2: Day 1 Tasks - Saturday, May 19

**Please Note: Alcohol & Smoking Policy for Saturday

Chesapeake College has a strict rule that there will be NO ALCOHOL and NO SMOKING on the campus during the event.  We ask that you please respect this rule to allow for us to continue to utilize their space for this year's ride and for future Ride for the Feast events.  If we see you consuming alcohol or smoking on campus, we will ask that you dispose of it.

We also ask that throughout the remainder of the weekend, you respect the policy of the places hosting us and refrain from drinking alcohol or smoking if asked not to do so. 

  

Sunday Weekend Schedule

When you check-in, you'll receive a rider goody bag with important information, including a copy of the finalized weekend schedule. We ill review important weekend details at dinner on Friday & Saturday.

7:00am  -- Eat the Breakfast Served at your Hotel

Staying at the college?  There is a catered breakfast starting at 7 AM as well.

     8:00am   --    Rider pick-up from Hotels in Easton & driven to ride start at Broadneck Park

Carry your luggage with you on the bus.

            8:15am  --    Rider pick-up from Chesapeake College

Put luggage on truck by 7:45 AM or hold your luggage until Broadneck Park

  9:00am --    Ride out!

Every rider must check-in at each pit stop.

  11:00- 1:00pm   --   Gather at pit stop #3: American Visionary Arts Museum.

As a group, we will ride the final miles across Baltimore City to the finish line at Moveable Feast.

      1:30/2:00pm   --   Arrive at Moveable Feast; Closing Ceremony begins.

  1:30pm onward   --   Bus transportation available to drive riders to their cars at the Johns Hopkins
                                   Parking Garage.

6 important details about Day 2:

1. Where is my bike?

When you arrive to Chesapeake College on Saturday afternoon, everyone will store their bikes in the gym at the college.  Early Sunday morning, all bikes will be carefully transported to the ride start location at Broadneck Park.  When you arrive to Broadneck Park, you will claim your bike!

2. What do I do with my luggage?

- Staying at Chesapeake College?  By 7:45 AM Sunday morning, you should load your luggage directly on one of our Penske moving trucks.  Otherwise, take your luggage with you on the busses and load it on the trucks when you arrive to Broadneck Park.

- Staying at Hotels in Easton?  Take your luggage WITH YOU on the buses and load it on the trucks when you arrive to Broadneck Park.

3. What should I carry with me during the Ride?

Your luggage will be transported on moving trucks while you ride.  Please carry your i.d. with you and the following items:  water bottle, cue sheet holder, cell phone, and cash.

4. Pit Stop Check In

On Sunday, there are three pit stops, placed about every 10 miles throughout the route.  These stops are indicated on your cue sheet and include opening times.  When you arrive at each pit stop, there will be crew there to check you in.  You MUST make sure you check in at each pit stop, otherwise, we will assume you are lost.  Please help us avoid unnecessarily going through the efforts to find you if that is not needed.

Each pit stop has bathrooms, water, Gatorade plus a variety of snacks & fruit to keep you fueled throughout the Ride.  The third pit stop on Sunday is a staging area at the American Visionary Arts Museum.  All riders will gather here until around 1:00 PM; at which point, as a group we will ride the final miles across the city to the finish line at Moveable Feast.

Click here for a complete list of pit stops! 

  

5. Support and Gear Vehicles (SAG)

There are 10 official Support and Gear vehicles for the Ride for the Feast weekend.  Additionally, there will be a medical team from Johns Hopkins Lifeline.  On each cue sheet, you'll have two phone numbers: one to the Lifeline medical van and the other to me.  Call 911 immediately for any emergency during the Ride weekend.  If you need a SAG or bike tech, you'll call me!

(1)    Riders must use official SAGs only.  If you need to stop early or skip ahead a few pits, you must do so in an official, marked SAG vehicle. If you wish to leave with a friend or family member, they can pick you up at the pit stop to which the SAG takes you.

(2)    Only official SAGs allows on cyclist route.  This week, we'll distribute driving directions and pit stop locations for volunteers and supporters to use.  We ask that you help us reinforce these policies, to keep only official SAGs and emergency vehicles on the route.  Trust us, less cars on the route will make the ride easier for you and easier for you to access help if needed.

6. Sunday Closing Ceremony Details

When you arrive to the finish line at Moveable Feast, you will hand-off your bike to a volunteer.  Your bikes will be stored during the closing ceremony luncheon.  We will ride in as a group, so closing ceremony will start around 2:00 PM.  Closing ceremony will take place in the community center on the third floor of our building.  Lunch will be served with a brief program.  There will be transportation available to take you to the Johns Hopkins Orleans St. Garage.

Dr. Hydration or How I Learned to Stop Worrying and Love Water & Electrolytes!

1 week to go!!!  By now you’ve tested your stomach and working on those love handles (click to check out my blog from 4/26).  Have you thought about your hydration plan?  Water, Electrolytes, Hponatremia, oh my!  It's a lot to review, but have no fear, your dietitian is here!

 
Salt, fluids, outside temperature, wind, humidity, clothing, and how hard you’re pushing all affect hydration needs.  Your body excretes water and salt in your sweat; you lose about 12 g salt in six hours of cycling at 86 degrees F and 30% relative humidity.  The rule of thumb is drink 8 oz of water every 15-20 minutes.

You can calculate your *Sweat Rate below to determine exactly how much water you should drink (see below). You can also CHECK YOUR URINE!  If your urine is clear and barely yellowish, then you’re keeping up with your fluids well.  If you’re urine is dark yellow, then drink more WATER!  If you don’t drink enough water and become dehydrated, your blood becomes thick, making it more difficult for your body to pump oxygen to you while you’re cycling. Remember, if you’re thirsty, then you’re already dehydrated!
 
In addition to fluids, sodium content in your body regulates your blood pressure and blood volume.   This is because sodium is one of four blood electrolytes that affects the function of our cells and organs.  Other blood electrolytes are potassium, bicarbonate, and chloride.   A serious and life-threatening condition called hyponatremia can result when your blood sodium level falls below normal.  Symptoms include headache, muscle cramps, weakness, disorientation, apathy and lethargy. Sweat is about 1000 mg sodium/quart; a typical sports drink has 440 mg sodium/quart.  You need more than just water and sports drinks during the century ride.

Remember, even if you feel dry, you are sweating!  Consider a granola bar has 75-160 mg sodium; a banana has 1-2 mg sodium (you want the banana for the potassium!).  Typical sports gels have 40 mg sodium per 1 oz packet (remember these require you to drink 15-20 ounces or about 1 water bottle of water with every packet to help you absorb all the carbs and electrolytes quickly).

4 Things to Remember

1. Drink BEFORE you’re thirsty.  "Drink, Pee, no IV"
2. Drink 8 oz of water every 15-20 minutes (you should go through more than 1 water bottle every hour).
3. Eat a snack at EVERY pit stop and carry sports gel to get your sodium between pit stops.
4. You’re riding 140 miles...don’t worry about the calories!

*What is my sweat rate?
Sweat Rates range from 0.75 - 2 Liters/hour, depending on outside temperature, humidity, pace, clothing, and individual heat acclimation.
Calculating Personal Estimate of Sweat Rate:
1) Weigh yourself immediately prior to a training ride.
2) Weigh yourself immediately following the end of the training ride.
3) Calculate the number of lbs. lost during the ride and multiply it by 16 oz.  (1 lb of weight loss = 16 oz of fluid.)
4) Add the number of ounces of fluid you drank during the ride.
5) Divide the total ounces by total number of hours you rode.  Remember, this is NOT true weight loss - just body fluid loss.

Example:
1) Alex weighed 150 lbs at the start of the 5 hour ride.
2) Alex weighed 145 lbs at the end of the ride.
3) 150 lbs - 145 lbs = 5 lbs lost during the ride; 5 lbs x 16 oz. = 80 oz.
4) 80 oz. + *120 oz. = 200 oz.  (*Alex drank 120 oz. during the ride)
5) 200 oz./5 hours = 40 oz/hour (or ~1.18 Liters/hour)
*Thus, Alex is loosing fluids at the rate of 40 oz. per hour.
So, when riding, Alex should plan on drinking 2 1/2 water bottles  (aka 40 oz) each hour.

150-145 = 5 lbs lost

5 lbs x 16 oz = 80

80 + 120 oz = 200 oz

200 oz / 5 hours = 40 oz/hour

Therefore, Alex should plan on drinking 2 ½ bottles of water every hour.

If you need someone this week, please email Sara at smcclean@MFeast.org or Elana at ekanter@mfeast.org

Good luck!

Riders: Things you MUST know for RFTF 2012 (pt. 2)

 Part 2: Ride For the Feast Day 1

Check your Rider Orientation Guide for your packing list and other great tips to review.  Reminder, when you check-in, you’ll receive a rider goody bag that reviews important details.  Friday night’s orientation will also review the information below.

 

Rider Check-In

Rider check-in is at Atlantic United Methodist Church (105 4th Street)

We ask that all riders check-in during the following times:

Friday, May 18                   3 – 7 PM

   or

Saturday, May 19             6 – 7 AM

 

5 Important Details

1 - What should I carry with me during the Ride?
Your luggage will be transported on moving trucks while you ride.  Please carry your i.d. with you and the following items:

-      Water bottle

-      Cue sheet holder (provided for new riders and the returning riders who purchased one online)

-      Cell phone

-      Cash      Insider tip: the last two pit stops on Saturday are at markets – pit #4 has great  burgers & pit #5 has great ice cream!  So, don’t forget your cash!

2 - Pit Stop Check In

On Saturday, there are five pit stops, including the lunch stop. These stops are indicated on your cue sheet and include opening and closing times. When you arrive at each pit stop, there will be crew there to check you in. You MUST make sure you check in at each pit stop, otherwise we will assume you are lost.  Please help us avoid unnecessarily going through the efforts to find you if that is not needed.

The pit stops are places every 15-20 miles throughout the route.  Each pit stop has bathrooms, water, Gatorade plus a variety of snacks & fruit to keep you fueled throughout the Ride.  The last two pit stops on Saturday are held at corner stores and have delicious treats for sale.

Click here for a list of pit stops!

 

3 - Support and Gear Vehicles (SAG)

There are about 10 official Support and Gear vehicles for the Ride for the Feast weekend.  These cars include medical team from John’s Hopkins Lifeline.  On each cue sheet, you’ll have two phone numbers: one to the Lifeline medical van and the other to me – your go to person to call if you need a SAG or bike tech.  Of course, if it is a medical emergency, don’t hesitate to call 911.

(1)    Riders must use official SAGs only. If you need to stop early or skip ahead a few pits, you must do so in an official, marked SAG vehicle. If you wish to leave with a friend or family member, they can pick you up at the pit stop to which the SAG takes you.

(2)    Only official SAGs allows on cyclist route.  Next week, we’ll begin distributing driving directions and pit stop locations for volunteers and supporters to use.  We ask that you help us reinforce these policies, to keep only official SAGs and emergency vehicles on the route.  Trust us, less cars on the route will make the ride easier for you and easier for you to access help if needed.

4 - Meals

If you have a food allergy or specific diet, I will contact you over the next few days with our weekend’s menu.  If you didn’t mention an allergy/diet during registration, or have any questions, please don’t hesitate to contact me directly at ekanter@mfeast.org or 410.327.3420 x 11.

5 - Saturday Alcohol & Smoking Policy

Chesapeake College has a strict rule that there will be NO ALCOHOL and NO SMOKING on the campus during the event.  We ask that you please respect this rule to allow for us to continue to utilize their space for this year's ride and for future Ride for the Feast events.  If we see you consuming alcohol or smoking on campus, we will ask that you dispose of it.

We also ask that throughout the remainder of the weekend, you respect the policy of the places hosting us and refrain from drinking alcohol or smoking if asked not to do so. 

Saturday, May 19

        5:45-6:45am  --    Luggage Pick-Up (check rider goodie bag for details!)       

               6:00am   --    Breakfast at Atlantic United Methodist Church

                                    Use this time for your ride prep: putting your rider number on your shirt and your bike, filling water bottles, pumping tires, and applying sunscreen.

               7:00am  --    Head to Boardwalk for Photos

    7:30am Sharp   --    Ride out!

                                    Every  rider must check-in at each pit stop.

               3:00pm   --   Riders begin arriving at Chesapeake College (1000 College Circle, Wye Mills, MD)

                                    Snacks and opportunity to shower will be available to early riders.

                                    Take bike to gymnasium for evening storage.

               5:00pm   --   Appetizers

               6:30pm   --   Dinner at Chesapeake College and Evening Program

               7:30pm   --   Bus transportation begins to hotels in Easton, MD

               9:30pm   --   Lights out in gym

Saturday Evening Details

Bus Transportation To and From the Hotel on Saturday Night

Bus transportation will be provided to and from Chesapeake College to Easton hotels on Saturday night, immediately following dinner/evening program.  On Sunday morning, busses will pick up riders to transport you directly from the hotels to Sunday morning's ride start at Broadneck Park.  Your bikes will be waiting for you.   You should plan on eating breakfast at your hotel. 

What if I'm staying at the college?

If you are staying at the college, please remember to bring your sleeping bag.  There will be a full breakfast offered at the college.  Busses will pick you up Sunday morning to transport you to Sunday morning's ride start at Broadneck Park.

Please contact me with any questions:

Elana Kanter, Events Manager @ Moveable Feast

410.327.3420 x11

ekanter@mfeast.org

Saturday, May 5: Training Ride

Ride for the Feast Training Ride

When: Sabado, Cinco de Mayo – Saturday, 5 May 2012 – meet at 0830 with ride out time of 0900

Where: Easton, Maryland – Meet in the Food Lion parking lot at  219 Marlboro Ave  Easton, MD  21601 Approximately 90 minutes from Baltimore!

Ride Details: This is a flat scenic ride around St. Michaels ranging from 30 to 75 miles. There are numerous places to turn around and head back and it’s all up to you. 

What to bring:

1. Helmet (required)
2. Bike (required unless driving SAG)
3. Sunscreen (it’s going to be sunny!)
4. Water bottles (highly highly encouraged)
5. Gloves
6. Nutrition – there are a few stores and places to eat along the way but also stretches of nothing but road
7. Extra tubes
8. Chammy butter (AKA lube)
9. Willingness to have a good time! (Required)
10. Anything else that you think may be helpful/beneficial to your ride

Contact Information: You can email me up until the night before: Pez2385@hotmail.com

Or you can call me anytime that morning starting at 0700: (443) 848-8130. If I do not answer just leave a message and I’ll get back to you.

Cue sheets will be available at the ride.

If anybody would like to carpool, let me know – I can take two extra people.

See you Saturday!

Steve “Pez” Tabisz

Riders: Things you MUST know for RFTF 2012 (pt. 1)

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Part 1: Pre-Ride Tasks We are a few weeks away from the 10th annual Ride for the Feast event!  Please contact Elana if you need any help with your training or fundraising. Crew: Another post will be dedicated to your check-in information and other important crew related details. Now - May 18 Start looking out for great specials and tune-up deals at our participating bike shops.  Here is one tune-up event:  On Thursday, May 10 at 7:30 PM, come to Joe's Bike Shop in Fells Point (723-B South Broadway) for a full tuneup for only $50 ($75 value!) Joe's Bike Shop is also a Ride for the Feast bike sponsor this year.  A tune-up is not all you'll get--you'll also enjoy music, food, drinks, and tiki good times with the rest of the Team Atomic gang. Aloha! (All proceeds donated to Moveable Feast.) Not sure if you need a tune-up, then ASK a bike tech!  Click here to see a list of our bike sponsors.  When you go in, tell them you are with Ride for the Feast and ask if your bike needs a tune-up! In addition to our great bike sponsors, Baltimore Bicycle Works is also offering discounts for riders.  Currently, they are offering $20 off any tune up service from now until the ride. **They are booking tune ups about a week out, so you should plan ahead to have your bikes serviced. Need a Bike? If you or anyone you know needs a bike for RFTF, Baltimore Bicycle Works has bike rental rates at $25 /day.  This is the lowest price for rentals we've ever seen!  Click here to see their website. Week of May 14 - 18 Bikes are transported to Ocean City by moving trucks. To have your bike transported, you must drop if off at Moveable Feast during one of the time's below: - Tuesday, May 15 from 5pm to 7pm - Wednesday, May 16 from 7am to 5pm - Thursday, May 17 from 7am to 5pm - Friday, May 18 from 7am to 12:00pm If the times above are inconvenient for you, we can work together to find another time. There is no charge associated with transporting the bikes; only for taking the bus. -Drop-Off Location: Moveable Feast, 901 N. Milton Avenue, Baltimore, MD 21205.  We are just a short drive away from the Johns Hopkins Orleans Street Garage. Friday, May 18 (1) Bus to Ocean City (for riders ONLY) Deadline to buy a bus ticket to Ocean City: Wednesday, May 2, Click here to buy a bus ticket. Bus Depature Information - Time: Please plan to arrive around noon, as the bus is planning to leave by 12:30 pm. - Location: Johns Hopkins Orleans Street Garage - Parking Info: Free parking will be provided – but please carpool if possible. - Note: No physical bus ticket will be sent to you; instead you will check-in with a Moveable Feast staff member when you arrive to the parking garage on 5/18.  DO NOT go to the garage with your bike as you will be told to take it to the offices of Moveable Feast and you could potentially miss the bus.  (2) Rider Check In - If you are riding the bus to Ocean City, you will be checked in once you board the bus.  When you arrive at Atlantic United Methodist Church, please immediately pick-up your rider goody bag and claim your bike. - If you are not riding the bus to Ocean City, you can check-in at the Atlantic United Methodist Church on Friday night, from 3 - 7 PM. - Arriving after 7 PM or on Saturday morning?  Then check-in Saturday, May 19 from 6 - 7 AM at the Atlantic United Methodist Church.  Our ride out will begin promptly at 7:30 AM on Saturday, May 19. (3) You are responsible for your bikes on Friday night. If your bike is being transported by Moveable Feast on Friday afternoon, YOU will be responsible for coming to the church between the hours of arrival and 7pm to pick it up and take it with you for the night.  (4) Luggage We reccomend checking into your hotel before dinner on Friday night.  You will store your bike and luggage wherever you are sleeping Friday night.  If you are staying at our free loding option, at St. Pauls By-The-Sea Episcopal Church, you will bring your luggage and bike with you as well.  If you are staying at the Dunes Motel, we will help provide transportation for your luggage only.  To trave to/from the Dunes Motel, we reccomend you ride your bike or make friends with a volunteer/supporter who has a car. (5) Friday Night Dinner.  We will have a pizza party, with salads and wings, at the Atlantic United Methodist Church started at 6:15 PM.  Following dinner there will be a program.  Please note: there is a wedding rehersal in the church from 5-6 PM, so we will try to stay out of the church during this time.  There will still be volunteers/staff around for check-in, located either outside or in the church hallways. Please contact me with any questions: Elana Kanter, Events Manager @ Moveable Feast 410.327.3420 x11 ekanter@mfeast.org