Create your Sponsor Form now on-line
or donate
Waggonways family Fun Day Charity Cycle Ride
Cycle Route 2014
|
|
| THE WAGGONWAYS FAMILY FUN DAY WALK OR CYCLE |
|
Animal Display various small animals for the children Derek the Dragon Balloon making much much more... Refreshments (free bottled water ) (Under 16’s must be accompanied by an adult at all times) IThe cost for the Walk or Cycle is only £6 per person (all paid directly to
the charity). Each participant in the ride will receive a free
T-shirt and refreshments. PS. If your friends/colleagues wish to enter the ride as a team:
Waggonways family Fun Day Walk or Cycle SUNDAY 25th MAY 2014 SUPPORTING THE CHRIS LUCAS TRUST The Waggonway network of North Tyneside has undergone significant improvements over the years. To promote what the Waggonways have to offer we have created this13 mile round route charity cycle ride starting at the Cobalt business Park at Approximately 10:30 AM and ending at the Cobalt business Park. The entry fee for this ride is only £6 including a T-Shirt and refreshments. Please ask family and friends to sponsor you and make a real difference to the lives of children and young adults suffering from cancer. You may wish to ride this route as part of a team or by yourself, either way please do take part, and remember, this is a charity cycle fun ride and not a race, so join us and have a great day out. The Waggonways Fun Day Charity Cycle Ride, supporting our charity is only £ 6. to register, it includes a free T shirt. Applicant: Please enclose a large stamped addressed envelope for the return of registration and confirmationFree Water
|
Training:Practical TipsThe amount of training you need to do for any cycle event will depend on your current level of fitness. Remember that training is essential - these events are meant to be a challenge, but the more you prepare the more you will enjoy yourself! If you have not exercised for some time, please seek your GP's advice before beginning a new programme. Warming up and cooling down Warm up by jogging on the spot for a minute or so and exercise your arms in order to increase blood flow through your body. Remember to spend time stretching all the major muscle groups before starting any exercise. Keep covered up whilst warming up Cool down after exercise by gently decreasing intensity. Don't just stop suddenly as it could shock your body. Stretch out your legs, shoulders, back and arms to prevent them from becoming stiff. In order to enjoy your bike event, you need to train! You could be cycling for up to eight hours a day for five days or more, and the more training you do in advance the easier it will be to keep going, day after day. I have not cycled before, how should I start? If you have not cycled for some time, begin with a couple of half-hour rides per week. After two weeks, increase to a third ride of about 45 minutes. After a month, two rides of 30 minutes and one of an hour. After two months, two or three rides a week over two hours. As the day of departure draws closer, you should be able to cycle comfortably for five to six hours a day, on hilly terrain. Preferably take a couple of weekends off and cycle both days, with regular breaks every couple of hours or so. Whatever your level of fitness it is better to ride four half-hour rides per week, rather than one ride of two hours per week. Regardless of the weather, it is always far better to train outside on your bike than in the gym, although incorporating both in your training programme will help to increase your general fitness level. Things to practise Whilst training outside on your bike, try to get yourself used to the
following: It is essential that you take the time to get out on a few routes that cover all angles of your riding. Be honest with yourself about your weaknesses, whether technical descents, sudden power surges or a long haul uphill. Saddle and gears Making the most of your gears will dramatically improve your cycling ability. Practise changing gear as you cycle up hill the lower the gear, the easier it becomes but the quicker you peddle. Make sure you are in the correct gear for fast on-road cycling the higher the gear the faster you become, but it is also harder to peddle. Try to get a good balance, so you don't strain your knees or tire yourself out. Make sure your saddle is the correct height, otherwise you may suffer pain in your knees or legs. When you are in the saddle your feet should just miss the ground. If you aren't used to having your saddle so high, put it up gradually and seek advice from your local bike shop. Safety During your cycling routine, do not forget to take water, a small medical kit, puncture repair kit and make sure you always wear a cycling helmet. If you are cycling alone, make sure someone knows where you have gone and what time you expect to return. If you have access to a mobile phone, take it with you. |
