Bike UK Cyclist Guide by info671 on emaze

Bike the UK for MS

Cyclist Guide

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Welcome to Bike the UK for MS

We are excited about the upcoming summer, and look forward to helping you prepare for the journey. Our main goals are to be safe, make a positive impact in the lives of people living with MS, and have fun.

This may be the most challenging adventure of your entire life, and being prepared will help you enjoy the experience. Please take some time to look through this cyclist guide. It contains information compiled by previous cyclists, and provides the basic framework for how these trips operate.Your route leaders have completed trips like this in the past and would be happy to answer any questions you have.

Congratulations on your acceptance, and thank you for your commitment. Every year is a new challenge, and I love being involved. Let me know how I can help you have a safe, fun, and productive summer.

On behalf of our organisation and everyone affected by multiple sclerosis, thank you for choosing to ride your bike across the United Kingdom for this important cause.

Don Fraser - Founder

The Challenge
Before the Tour
Bikes
Teamwork
Route Leaders
Staying Informed
The Touring Lifestyle
Van Schedule
A Day in the Life
Community

Link to Slide 5

Respect
Safety
Health and Physical Issues
Security
Support Vans
Cubbies
Other Sources of Information
Review of Pledges

Link to Slide 23

Table of Contents

The Challenge

While this could be

the most memorable

and fun summer
you have in your entire life,
it will not be the easiest.

The challenges you face on your bike daily should remind you of the challenges facing those with MS. The rewards like reaching the summit of a climb, seeing beautiful scenery, and meeting new friends should remind you of all the successes in the battle against MS. Remember, improved treatment methods and outreach are made possible by the funds and efforts from people like you. Raising the minimum funds is a challenge, but many people have completed this goal and you will too! Treatment for MS is often very expensive. Add to that the disabilities that may keep some individuals living with MS from working, and the need for expensive modifications to homes and vehicles, and you can start to imagine why there is such a need to help those with MS.

Link to Slide 4

Making it End to End, Sea to Sea or around the NC500 by the power of your own locomotion is a physically and mentally challenging goal.

We ride for those who cannot.

Training!

Link to Slide 4

We ask participants to ride at least 500 miles on the bike they will be riding for the End to End and NC500 or 200 miles for the Sea to Sea, with a minimum of one ride that is 60 miles or longer, and at least two days of back-to-back riding with 50+ miles each day.

Before the Tour

At least one 60+ mile ride

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Back to back 50+ mile days

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If you go to the “routes” tab on the website, you can see the expected daily mileage. Note that there are not very many “rest” days (we’ll discuss rest days in more detail later) and there are times when there are back-to-back days of 80+ miles.

Over 500 miles

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500

60

50

The more training you put in ahead of time, the more enjoyable the trip will be!

x 2

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Link to Slide 4

Before the Tour

Bikes

We've had cyclists ride everything from decades-old Craigslist bikes to the latest and lightest race bikes. When you go on a cross-country tour, you will (surprise!) be spending hundreds of hours on your bike. It is of paramount importance that you get a bike which you're comfortable on. Check out alumni profiles to see past riders' bikes .

Make sure it fits you and you are comfortable on the bike you choose!

Expensive does NOT mean better!

Steel touring frames are the most popular bikes on our trips. Steel bikes absorb road vibration for comfort, allow for wide tyres to be fitted and you can carry gear on panniers or handle bar bags

aurora.html

Aluminum or carbon road bikes are also popular. What road bikes lack in weight capacity, they make up for in lightness and speed.

Tune-up

For specific bike recommendations, feel free to reach out to us at info@biketheukforms.org or at 07854-620166.

We recommend going to your local bike shop and having them adjust your bike to give you a comfortable riding posture. A good bike fit will adjust your saddle height and position, handlebars, and even cleat position on your shoes. A bike fit will help prevent you from developing sore muscles and joints. It is worth the money to get it done professionally!

Bike Fitment

Two weeks before the start of your trip, bring your bike to your local bike shop and have them tune-up your bike to make sure it's ready to hit the road! Make sure your brake pads, shift cables and housing, chain and cassette, and tires aren't worn out, and that your derailleurs are tuned and ready! TOP TIP - Pick up some spare brake pads to swap them out during the trip!

Getting yourself to and from the trip: Many people catch the train to and from the tour. Others catch the bus, ride with family or friends or fly. Because many of you will be arriving at the same stations or in the same area, it often works well to coordinate with other cyclists to get to the starting location.

Getting your bike to and from the trip: The most common options are traveling with you bike on the train. It therefore doesn't need packing away. Shipping your bike to a local bike shop via the likes of FedEx can provide a secure way, as you can purchase insurance and track your bike’s location, hence the likelihood of it arriving on time is high. BikeFlights is also a great resource for shipping your bike. If coming from abroad, flying with your bike can be a less expensive, albeit more risky option, but with luggage tracking these days, it works well. With either option, the first step is dropping your bike off at your local bike shop and getting it safely packed and boxed.

www.bikeflights.com

Check out our Gear List to get an idea of the required and optional gear for the trip.

If you have any questions about gear, what to bring, what you likely don’t need to bring, or anything at all, give us a call or send us an email!

gearlist.pdf

Link to Slide 4

Before the Tour

What to Bring

Getting to

and from the Tour

Teamwork

We are all in this together.

Link to Slide 4

A primary goal of the Bike the UK for MS tour is to provide the proper framework and support for cyclists to accomplish their goal of biking across the UK. Another goal is to create a safe and fun atmosphere which provides independence and encourages teamwork. For each cyclist the ride is an individual pursuit. However, each cyclist must remember they are part of a team (not riding self-supported on their own), and the overall good of the team must supersede the needs of the individual. It's important to think as a team. All participants are representative of Bike the UK for MS, and as such, we all need to assist the organisation in presenting a positive and professional image that will allow it to continue to do the good work we are all trying to accomplish.

Route Leaders

Link to Slide 4

Route Leaders do not get to enjoy the carefree lifestyle riders do - when they finish their last mile of the day, there is always more work to be done. Despite this, they are members of the team and are treated as such! They're on the trip with the same goals as cyclists, and want to help you have the great experience they did! Stay positive and be appreciative of all their hard work. Never pass up an opportunity to say thank you!

Route Leaders' responsibilities are wide-sweeping. They arrange sleeping accommodations, drive the vans, make sure there's adequate water, set up rest stops, help with bike mechanics and much, much more. Each will perform different duties each day, some less visible than others. Although your bike is your responsibility, there will be a Bike Mechanic Route Leader there to help with keeping bikes road worthy. When the mechanic is busy with other responsibilities, taking it in for tune ups and fixing major mechanical issues will be necessary. We recommend having your bike professionally tuned up two weeks before the trip begins and again on rest days as you see fit.

This organisation would not be where it is today without the dedicated work of our Route Leaders!

Who are they?

Route Leaders are Bike the UK for MS alumni who loved it so much they're back for more! They've completed a tour before and are enthusiastic about the experience and sharing it with you! They are volunteers who are making sacrifices of their own, such as taking time off of work and being away from family to help you. Route Leaders are often young, energetic, excited, and we couldn't do it without them!

What do they do?

What's the tour like for them?

Cyclist Orientation

Staying Informed

White Boards

There will be a mandatory cyclist orientation at 2pm the day before LEJOG and 7pm the evening before the NC500 & C2C. Your route leaders will let you know where this will be held in advance. We will arrange accommodation for the night prior to the trip. Cyclist orientation will include introduction of riders, route leaders and their responsibilities, review of the riders' pledge, how a typical day works, safety, on the road courtesy, and the need to run the tour based on the common good of the group. This will be a review of the information within this manual. Other information, like maps and jerseys, will be also be distributed at orientation!

The support vehicles will have two white dry-erase boards. One will contain information for the day’s ride. This information will include: the day's mileage, distance to rest stops, rest stop locations, and the name of the day's final destination. The other board will have every cyclist's name, and you'll use it for checking in at every rest stop, and for when you get to camp in the evening.

Team Meetings

There will be times when Route Leaders initiate short team meetings, to discuss the route and accommodation plans, assess how the team is doing, and provide an opportunity for group discussion. Topics at these meetings will likely include the next day's ride, diet, daily bike maintenance, security, overall riding techniques, laundry, camping and cooking techniques, clothing, and dealing with physical difficulties.

Link to Slide 4

Limited Conveniences

Interpreting the maps and planning ahead is every cyclist’s personal responsibility.

Before leaving camp each morning you should review your map and route for the day. The maps offer information about available amenities, distance between towns, elevation gain/loss, and much more! Route Leaders will try to point out long stretches with no services, as it is especially important that you carry with you extra water and food in these areas. Ideally, you should always carry extra supplies with you. There is always a chance that the support vehicle will be suddenly unavailable (due to break-downs, helping another cyclist, etc). It's a cliché, but it holds truth while on the tour:

You need to always be prepared!

Staying Informed

Link to Slide 4

Whatsapp as a way of communication

Route leaders will send out important information throughout the day. This information may include rest stops, changes in the route, detours, and other important information.

Bike the UK for MS:

@BiketheUKforMS

biketheukforms

You will need to download Whatsapp and we will invite you to the group chat for the team. At orientation, we will set it up so you receive the messages.

Bike the UK for MS:

07854 620166

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Link to Slide 4

Staying Informed

You will need to check Whatsapp during the day to stay fully informed.

The Touring Lifestyle

While traveling cross country on a bicycle, anything can change your plans in an instant! Be ready to go with the flow. Being adaptive is imperative to enjoying your cross country experience.

Weather, road closures, mechanical problems (bike or support vehicle), injuries, changes in accommodations, and who knows what else – can all alter the best-laid plans. We do our best to foresee any issues that might change something in our route plan, but the road can always steer us toward unforeseen challenges.

Stay positive.

Go with the flow.

Embrace the adventure.

Link to Slide 4

When problems arise, your Route Leaders will work tirelessly to fix them. During times of peril, they are working in overdrive, have patience and be encouraging as your Route Leaders work to find a solution, and don't forget to thank them when they do!

The Touring Lifestyle

Stay positive.

Go with the flow.

Embrace the adventure.

Link to Slide 5

Maps

You will navigate each day using maps, which we'll be providing for you at orientation. The routes we ride are meticulously outlined by Bike the UK for MS from a variety of sources such as Sustrans. They're purposefully made to go through low-traffic, scenic backroads.

Using these maps allows cyclists to be more independent and explore towns and landmarks along the way more freely.

In order to avoid riding dozens of extra miles while lost, we highly recommend you watch the adjacent video to help familiarise yourself with the maps! Our maps are based on a similar design. Your route leaders will go over the maps and how to read them at orientation, but watching this video will greatly help you.

There are GPS files available on request, however don't rely on them! They are lacking detail and you need to be able to follow the map incase your GPS runs out of battery for example.

Familiarise yourself with the maps below

The Touring Lifestyle

Indoor

Accommodations

Bike the UK for MS embraces camping as our primary means of accommodations, keeping in mind that we could be spending money on our lodging or donating those funds to people who are battling MS.

Be prepared for rustic camping - and appreciate when we do have access to more! Volunteers across the country are taking time to help our groups. Some campsites may not have showers, wifi, laundry, convenience stores, etc. However, when these amenities are available, it makes them all the more exciting.

Cyclists always have the option to get a personal hotel room at their own expense. If you do this and choose not to stay at the team accommodation you are always responsible for getting yourself and your things to and from the place you choose to stay, and notifying your Route Leaders.

Kind

Hosts

Many churches and host families will be providing sleeping facilities, and occasionally, even open up their homes and provide meals for us. Respect these places more than you would your own home. Leave them in great shape and cleaner than when you arrived. Ask how you can pitch in, and as you leave a facility, check around for trash, problems, etc, and please remember to thank our gracious hosts.

Outdoor

Accommodations

Link to Slide 5

The Touring Lifestyle

Local MS Support Groups

We need to balance completing the trip in a reasonable timeframe and adding adequate time off the bike. If you go to the “routes” tab on the website, you can look at the expected daily mileage for each day on your route. Days marked as zero are planned rest days.

On the rest days we will have an event with the local MS support group for a few hours (approximately 11am - 2pm). These are fun, relaxed events to get to know those who your hard earned donations are going towards. Please try and be available for this period and then you can enjoy the rest of the day!

The local MS Support Groups across the country are the individuals we help the most with your donations. We aim to make the greatest impact to those living with MS and they provide the opportunity to help directly. The groups will often come out to meet the team during the trip so please be prepared to chat with them even after a hard days riding. Remember no matter how hard your day was, living with MS is harder!

Rest Days

Link to Slide 4

The Touring Lifestyle

Nutrition on a long bike tour is incredibly important. Making sure that you are fueling your body with the nutrients it needs is essential. While on the tour you will be expending many more calories than you do in a regular day at home, and will need to be replenishing your body with the fuel it needs to keep riding numerous days in a row. Always be sure to carry emergency food with you on your bike! Read this article from the ACA with some more nutrition information. And remember you need to stay fueled and hydrated:

Clark_Cycl...uggets.pdf

Nutrition

Link to Slide 4

Eat before you're hungry. Drink before you're thirsty.

After a long day, it is vital to eat well. How you choose to eat is up to you and your budget. Many will bring cooking equipment while others will eat out. Do what suits you, but be aware that there are not always restaurants near to camp, meaning you need to plan ahead!

maildrops.pdf

Off the Bike

maildrops.pdf

Van Schedule

Working out a schedule for the van to cater to the entire team is one of the most difficult issues on all trips. With a diverse group of cyclists, there comes equally diverse schedules and daily routines. Remember the lead van will head straight to camp in the morning so your gear will be available to you as soon as you arrive at camp.

Van Schedule

The rest stop van with your day cubby will be scheduled toward the “middle of the pack rider”, one who leaves at an average time in the morning, rides at a moderate pace, and spends a moderate amount of time on stops each day. Thus, if you choose to leave early or late, you can expect to not see the support vehicles throughout the day.

"Middle of the Pack"

Link to Slide 4

There are two significant daily guidelines:

1. The van will make every effort to leave on time in the morning and at a reasonable time from each rest stop.

2. Cyclists need to check in at every rest stop unless arrangements have been made in advance with route leaders. Communication is key!

Cyclists are required to check in at every rest stop, unless arrangements have been made with route leaders in advance. If you do not pass through a rest stop, route leaders will begin to search for you. It is not as much an issue for riders to overshoot or outpace the van, as long as route leaders are made aware and the cyclists carry extra food and water. It is far more dangerous to do this in hot conditions and the route leaders will request that riders hit all the rest stops on these days.

Link to Slide 4

Van Schedule

There are four elements a rider can control:

1) Individual departure time

2) The amount of time spent on breaks and sightseeing

3) Pace (to a certain extent)

4) Attitude!

Cyclists who are extreme in all these categories will not be able to connect with the van at the designated rest stops. For example, a fast paced rider who leaves early and makes a few short stops is going to overshoot the van. A slow paced rider who leaves late and makes a lot of long stops is not going to be able to keep up with the van. Such “extreme riders” will need to adjust their schedules to hit the rest stop windows. If riders like to ride fast and furious, they will need to leave later to catch the van. If riders like to take their time and enjoy the view, they will need to leave earlier. The support van will not be able to cater to your schedule.

Adjusting your schedule to the van's

A Day in the Life

Link to Slide 4

An 'Average' Day

We are a team.

Link to Slide 5

Community

We have come together to achieve a common goal of biking across America for those who cannot. It is important to remember this and act in a way that supports your teammates during this journey.

Find time to encourage your team members who may be struggling in some way (biking, roughing it, homesick, etc). Keeping team morale high is challenging, and can make otherwise tough sections of the trip enjoyable.

The relationships you build with your teammates will be some of your fondest memories of the trip. Get to know all your team members. You will be eating, sleeping, and cycling with them for weeks to months!

Host Facilities

Respect

Route Leaders

Perhaps none should be more respected than those who open their homes/facilities to us!

These people are making your trip infinitely better out of the goodness of their hearts, and it's not easy to accommodate groups as large as ours. We ask that you be as polite and courteous as possible when we're being hosted!

There will be days when the wind's in your face, it's hot, and you can't catch a break on the saddle. Naturally, you'll want to vent about your struggles, but please don't aim your disdain for a hard day at your Route Leaders! At any given moment, your Route Leaders are volunteering to make the trip as enjoyable as possible, so it's important to recognize they, too, will have hard times, and treat them with respect!

Friends on the Road

It's not unusual to be approached by people who see our group and want to donate, or just thank us for what we are doing. These great moments will create fond memories that will stay with you long after the trip. Try and spend a few moments interacting with these folks and thank them for their support. This will help remind you of what a great thing you are doing, and why you are doing it! Keep stickers and business cards on you to hand out to those who chat to you.

Link to Slide 5

Safety

Safety is our number one concern.

Biking 1,000 miles can be very dangerous. Every year we have cyclists sustain injuries from falling off of their bikes. Each year among cross-country cyclists in the UK there are fatalities.

Please read through this section carefully and watch the videos to learn ways to keep yourself and your fellow cyclists safe while on the road.

Link to Slide 5

Some of the aspects of safe riding are akin to skills. Riding in a group, signaling, and checking for cars may not come naturally. The more training you do, the more safely you'll be able to ride while on the tour!

Link to Slide 6

Helmet

Mirror

Route

Substance

Safety Rules

Link to Slide 5

Wear your helmet at all times while on your bike.

You must have a mirror installed on your bike or helmet.

You must stay on the planned route as they are designed to take the safest route. Staying on route allows you to stay on schedule.

No biking while intoxicated (if you wouldn’t be driving, you shouldn’t be biking).

These are our non-negotiable safety rules.

Lights

You must have a rear flashing light on your bike at all times

Rules of the Road

Link to Slide 5

Always ride as close to the left side of the roadway as safely practicable.
Do not ride between lanes of traffic.

Always ride with the flow of traffic (never against).

Pedestrians always have the right of way.

Use a white front light and rear red light when cycling at night or in low visibility conditions.

Get to camp before dark.

Every cyclist (no matter how big the group) must stop at ALL red lights and stop signs.

Signal all turns.

Never ride more than two abreast and move to the left in single file when there is traffic behind waiting to pass (check your mirror often).

Safety

You will often be riding with others during your cross-country journey. Those around you can act as extra sets of eyes to help point out obstacles, but they can serve as obstacles themselves. Use proper verbal signals to your riding partners. When you hear others communicating this information, you need to repeat these commands for those who may not have heard them, and as a confirmation that you have heard them. The lead rider in a group should wave and point to obstacles such as pot-holes, gravel, debris, storm drain grates or other hazards to warn riders behind them. Again, cyclists need to repeat these signals to cyclists behind them.

Link to Slide 5

Safety

On-bike Communication

There will be a wide range of cycling abilities on each tour. It can be easy to get caught in the group mentality and find yourself riding in ways you may not have if you were on your own. Please stay within your limitations. For instance, it is very tempting to see just how fast you can go down a mountainside. Keep in mind that this can be extremely dangerous. You may encounter sharp curves, potholes, loose gravel, or wet spots. If you are traveling over 40 miles per hour and crash, you are very likely to sustain serious injuries or even death. Use caution, good judgment, and stay within your comfort zone.

Staying Within Your Limits

“Car Back”, “Car Up”, “Slowing”, “Stopping”, “Pothole”

Link to Slide 4

Safety

While the routes generally follow scenic secondary roads with low traffic volume, there are long stretches where we will be sharing an A-road with many other cars and lorries.

Improving Driver Cyclist Relations

Take every opportunity to improve driver-cyclist relations!
You are representing the organisation, not just yourself!
Always remain courteous to drivers! Drivers passing you will also be passing the rest of the team!
Think about what it's like when you're driving
Always stop at stop signs, red lights, and signal your turns.

Ride single file when there's a "car back", and give them a "Thank you" wave as they pass you.

Drafting and Pelotons

Link to Slide 4

Safety

Carelessness when riding with others is probably the number one cause of crashes for cyclists. You are following others closely which makes it difficult to see debris, and gives you minimal time to react.

As you become more comfortable with your fellow cyclists, you may find yourself riding in groups. Drafting refers to following the cyclist ahead of you so closely that you are taking advantage of their momentum which is breaking the wind resistance. This practice saves energy and keeps the pace faster than you might be able to do on your own. It is particularly helpful on very windy, long days.

Riding in Groups

Easy to be distracted, concentration and communication is key!
Don't over lap wheels with the rider in front, if they need to swerve, you will be the one to fall.
Keep group size to 3 or 4 to stay safe.
Small groups makes it easier for other road users around you. Drivers are less likely to become impatient and overtake at dangerous opportunities.
The most benefits are on windy or long days, but these can also be the most dangerous days with wind pushing you around on the bike and tiredness affecting your reaction time on long days.
Stay AWARE, stay SAFE

Health and Physical Issues

With the daily physical demands of the tour, even minor injuries or pain can lead to more serious and disabling problems if not dealt with right away. If you have riding related physical problems, such as saddle sores or knee problems, let your Route Leaders know and we will work with you to help resolve the issue. If you need professional attention, your route leaders will not hesitate to get you to the nearest hospital.

A first-aid kit will be located in an accessible location in both vans. It is each person’s duty to notify the Route Leaders when they use most or all of a medical supply from the first-aid kit so the Route Leaders can replace the used items.

Link to Slide 4

Safety

Link to Slide 4

Security

The vans will hold the entire team's belongings, so it's imperative to keep it locked and secure! The vans should be locked at ALL TIMES that there is no one around. If you are the last to leave the van, please make sure to lock it.

Cyclists are responsible for the security of their own possessions. Please ensure all electronic devices and possessions are stored securely in the van. Items may shift and bounce out of cubbies while the van is in motion.

Cyclists are responsible for the security of their own bikes! Though in most places we travel it is not much of an issue, always make sure you are comfortable with where you leave your bike. A good rule of thumb is to lock up a bike if you cannot see it when you are in a store, restaurant, or restroom and make sure you know at all times where your bike is. Be sure to lock your frame and wheels to a secure object.

Vans

Bikes

Be extra careful when in more urbanised areas. In these areas bike theft is more common, so cyclists need to be more aware of security.

Link to Slide 4

Rest Stop Van

The support vans contain tools and equipment necessary for supporting you on the route - bike tools, first aid kits, tires, tubes, cyclist day cubbies and more!

We ask that you do not place bikes along the side of the vans while at rest stops or camp.

Many volunteer hours have been put into making the vans what they are today. You will have one 80 litre cubby box that is roughly 48cm wide x 29cm deep x 40cm tall. The box allows you to take everything in and out of your cubby with ease.

There are NO USB charging stations in the van. We recommend always having your charger with you on your bike and keep your phone charged throughout the day.

Please make a concerted effort to keep the van as tidy as possible!

The vans are equipped with a speaker to allow cyclists to take turns jamming to each other’s music during rest stops and at camp. Rock on.

Support Vans

Lead Van

Link to Slide 4

Cubbies

When packing, keep in mind that your one cubby box is all the space you have! Excess gear, clothes, etc cannot be stored in the vans or spare cubbies!

If you overpack, you will need to ship any excess home.

Cyclist Cubby Box & Day Cubby

Your day cubby can be used to store food plus the items that you will need throughout the day that you aren't already carrying with you on your bike - long sleeved layers, lunch items, snacks, sports drink powder, sunscreen, rain jacket, etc.

At rest stops throughout the day you will not have access to the lead van. It will leave from camp in the morning and head directly to the day's destination camp.

Rest stops will be provided by the van with cyclist's day cubbies.

Each cyclist's day cubby is approximately 33x25.5x14.5cm (16 litres) and, particularly in conjunction with a handle bar or trunk bag, is plenty of space for what you need throughout the day!

Other sources for information

Our website contains all the supplemental documents we have available.

Much of this can be located on the team info page. Be sure to also read through the Fundraising Guide and Gear List.

There is an Alumni Advice page with all the does and don'ts from our amazing alumni over the last 10 years.

You can also take a peek at the Frequently Asked Questions page.

And of course, please contact us with any questions or concerns involving the trip that are not covered in these materials!

contact.asp

Link to Slide 4

Other Sources of Info

Why We Ride.

We ride for those who cannot.

They are our inspiration!

Your fundraising will go toward local MS support groups to fund treatment, local mobility projects and research to find a cure

for MS.

Link to Slide 4

Review of Cyclist Pledges

- I understand that Bike the UK for MS is going to be a challenge. I might want to complain, I might want to quit, but I must remember that many other riders before me have successfully completed this journey across the country, and I am just as tough as they were.

- I understand that Bike the UK for MS does not have control over the weather. I pledge to be prepared to ride in all weather conditions, which include beautiful days, rainy days, very hot days, very cold days up mountains, and all the terrain in between. Bike the UK for MS has no control over insects and wildlife.

- I pledge to make riding safely my top priority each and every day on the bike. I agree to wear a helmet at all times while training for and during a Bike the UK for MS event. I understand that the only way to know how to ride my bike safely is to put in the training beforehand.

- I understand that Bike the UK for MS has a commitment to its donors and supporters to be a good steward of the money it has collected. In this regard, I understand that the provided amenities will be simple in nature, and we will often be "roughing it". I understand that we'll be camping many nights, sometimes in remote areas, sometimes without a shower available. No big deal, I'm hardcore.

- I understand that this could be the most amazing summer of my life, but I must work hard to be physically and mentally prepared. Bike the UK for MS volunteers are here to help, but I am responsible for myself at all times.

- If I truly want to get the most out of this opportunity, I pledge to be familiar with my bike and my equipment prior to arriving on the trip. I pledge I will ride at least 500 miles on the bike I plan to ride across the country, complete at least one ride over 60+ miles and ride at least 2 back to back 50+ mile days before arriving at orientation. I understand that failure to do this minimal amount of training puts me at greater risk for injury, which could seriously jeopardise my summer.

- I am responsible for being able to read the maps that are provided and plan ahead before leaving each day. Our vehicles support many other riders and may not be available at all times. I need to be prepared while riding by carrying water, snacks, mobile phone and tyre changing tools at a minimum.

- I will think about the 100,000 Britains living with MS daily before I complain about being tired, dirty, sore, hot, wet, cold, or afflicted with any other nuisance that comes with bike touring. I understand that I will be a representative for the organisation, and Bike the UK for MS has the right to remove me from the team at any time for unsafe, inappropriate, or irresponsible behavior.

Pledges