MID-WEST

20-24 March 2018

RIDER MANUALMID WEST

CONTENTS – Mid West Route SUPPORT CREW – Mid West Route ............................................................................................................................... 1

2018 TEAMS – MID WEST ROUTE ................................................................................................................................... 2

A TYPICAL DAY ON THE RIDE ........................................................................................................................................... 4

HAWAIIAN RIDE FOR YOUTH – VISION, VALUES & PURPOSE ................................................................ 5

BASIC ITINERARY – Mid West Route .......................................................................................................................... 6

RIDER’S EQUIPMENT CHECKLIST .................................................................................................................................. 7

RIDER’S EQUIPMENT CHECKLIST .................................................................................................................................. 7

MASSAGES ....................................................................................................................................................................................... 8

ACCOMMODATION – Mid West Route ...................................................................................................................... 9

Monday 19 March – Geraldton .................................................................................................................................... 9

Day 1 – Tuesday 20 March – Three Springs ........................................................................................................ 9

Day 2 – Wednesday 21 March - Dalwallinu ........................................................................................................ 9

Day 3 – Thursday 22 March – New Norcia .......................................................................................................... 9

Day 4 – Friday 23 March - Northam ......................................................................................................................... 9

MEALS ................................................................................................................................................................................................ 10

NUTRITION TIPS (PRE-RIDE WEEK) ............................................................................................................................. 11

SCHOOL PRESENTATIONS ................................................................................................................................................ 13

TEAM LEAD OUTS & FINISHES – Mid West Route ........................................................................................... 14

ITINERARY Monday 19 March PERTH - GERALDTON (via coach) ................................................ 15

DAY 1 .................................................................................................................................................................................................... 16

DAY 2 ................................................................................................................................................................................................... 17

DAY 3 ................................................................................................................................................................................................... 18

DAY 4 ................................................................................................................................................................................................... 19

DAY 5 ................................................................................................................................................................................................. 20

RIDING CONFIGURATION ................................................................................................................................................... 21

RIDER PROTOCOL .................................................................................................................................................................... 21

EMERGENCY SITUATIONS ................................................................................................................................................ 22

SAFETY GUIDELINES ..............................................................................................................................................................26

SUPPORT CREW – Mid West Route

ROLE SUPPORT CREW TEAM

Youth Focus Chris Harris Alcoa

Event Director Command Vehicle Driver (4WD) Su Groome Cor Cordis

Doctor Command Vehicle Passenger

TBC

Scout Vehicle Driver (Audi) Rik Thornton FIIG

Scout Vehicle Passenger (Audi) Zac Girando Hollywood Private Hospital

Lead Van Driver Peter Burgess Kitchen Warehouse

Lead Van Passenger Liz Archer MACA

Shadow Van Driver Ben Doolan Murdoch University

Shadow Van Passenger Marcia White Wesfarmers

Massage Therapist – Lead May Coleman Alcoa

Massage Therapist Paula Hill Hollywood Private Hospital

Massage Therapist Richard Shelton FIIG

Massage Therapist Barbara Troncone Cor Cordis

2018 TEAMS – MID WEST ROUTE

ALC

OA

Mark Jenkins – Captain Mark Lynn

Joe Miller

Michelle Mundy Warren Tacey

COR

CO

RD

IS Phil Renshaw – Captain

Jessica Giles

Jodie Perram

Cliff Rocke

Jacinta Wandel

FIIG

Peter Spark – Captain

Shane Cary Peter Ferguson

Liesl Rohl

Brad Wylynko

HO

LLYW

OO

D

PRIV

ATE

H

OSP

ITA

L

Andrew Tan – Captain Clem McCormick

David Sofield

Jonathan Spencer

Sue Taylor

KIT

CHEN

W

AR

EHO

USE

Christopher Murphy – Captain Bruce Fielding

Katie Stewart David Trench

Peter Trench

MA

CA

Mark Sladden – Captain

Mark Breigan

David Kent

Gary McGrath

Brad Miller

Matthew Miller

Martin Pratt

MU

RD

OCH

U

NIV

ERSI

TY

Mark Ceglinski – Captain

Fiona Cumming

Glen Hutchinson

Simon Outhwaite

Lynn Patrick

Craige Pettit

WES

FAR

MER

S

Vin Gleeson – Captain

Rich Hayers

Greg Meyerowitz

Hannah Waters

Beau Waters

A TYPICAL DAY ON THE RIDE

• Breakfast

• Prepare for a day of cycling – pack overnight bag (unavailable

while cycling) and day pack (available while cycling)

• Riders warm up

• Briefing from Event Director and Lead Rider

• Ride out

STOP EVERY 1 ½ HOURS: BREAK AND REFUEL

• School visits

• Finish and stretch

• Lunch

• Arrive at accommodation

• Massages start 15-30 minutes after arrival (20 minutes each

and will be every second day for each rider)

• Drinks and Captains Meeting

• Dinner, Awards and Fines

THE EVENT DIRECTOR HAS SOLE DISCRETION

TO REMOVE RIDER FROM PELOTON WITHOUT QUESTION

HAWAIIAN RIDE FOR YOUTH – VISION, VALUES & PURPOSE

BASIC ITINERARY – Mid West Route Monday 19 March Perth – Geraldton (via Coach)

7:00am

Meet at City Beach Car Park Car park is located between Challenger Parade and Fred Burton Way (north) off Oceanic Drive

- Pack bikes, equipment & luggage into vehicles

8.00am

Depart City Beach Car Park - Stop for Morning Tea – Seashells Café, Cervantes - Stop for Lunch - Dongara

1.45pm Arrive John Willcock College - School presentation and afternoon tea

2.45pm Depart John Willcock College

3.00pm Arrive Geraldton Day 1 – Tuesday 20 March Geraldton – Three Springs (157km)

8.15am Depart Geraldton

3:00pm Arrive Three Springs Day 2 – Wednesday 21 March Three Springs - Dalwallinu (152km)

8:00am Depart Three Springs

3:30pm Arrive Dalwallinu Day 3 – Thursday 22 March Dalwallinu – New Norcia (130km)

7.45am Depart Dalwallinu

2:45pm Arrive New Norcia Day 4 – Friday 23 March New Norcia - Northam (131km)

8:00am Depart New Norcia

2:30pm Arrive Northam Day 5 – Saturday 24 March Northam - Perth (104km)

8:00am Depart Northam

11:45am Arrive Perth – Welcome Home Ceremony

RIDER’S EQUIPMENT CHECKLIST

RIDER’S EQUIPMENT CHECKLIST – 1 Day Pack + 1 Small Overnight Bag only (Please use luggage tags provided)

CYCLING CLOTHING

(If not worn on your bike, keep in day pack for easy on

road access. Please name label your HRFY clothing.)

1 Hawaiian Ride for Youth jersey 1 pair Hawaiian Ride for Youth Knicks 1 Hawaiian Ride for Youth Vest 1 spare Knicks (optional to be worn under HRFY Knicks for added padding) 1 pair cycling shoes 1 helmet 1 spray jacket 1 pair arm warmers 1 pair booties 1 pair sunglasses 1 pair leg warmers 1 beanie / thermals 2 pairs gloves (fingerless and long) Clothes to change into at end of ride (In case overnight bag is not immediately available)

OFF THE BIKE CLOTHING

(Clothing to be kept in overnight bag, available at

the end of each day.)

1 x Hawaiian Ride for Youth polo T-shirt and casual pants (HRFY Polo to be worn on the bus to Geraldton and at dinner each night) Alumni Cap (past riders only, new riders will receive their caps in Geraldton) Casual gear for in between the road and dinner Preferred sleeping apparel

BIKE (Bubble wrap or cardboard

your bike frame only to protect during transport to

Geraldton. No bikes in boxes or bags please.)

1 bike 1 bike lock 4 tubes Bike serviced including new cluster, chain and tyres if needed Do not use boxes or bags to wrap your bike during transport to Geraldton Please only wrap the bike frame and not the handlebars

MISCELLANEOUS 1 beach towel for massage sessions (NO towel = NO massage!) 1 drop sheet for bike (motel floor) Ear plugs Vaseline, Bepanthen and/or Aussie Butt Cream Sunscreen Torch (in case of power failure) Washing powder & clothes pegs Marker pen / labelling equipment Medication / Asthma puffer etc Luggage tags will be provided to all riders

FOOD & FLUID Sports drinks, water, carbo-shotz and snacks will be provided on the road Breakfast, lunch and dinner will be provided If you eat or drink anything else during the Ride please bring with you

MASSAGES

• 20 minutes every second night for each rider

• Massage therapists are volunteers, please treat them with

utmost respect

• Riders communicate to MT’s areas to focus on

• Please bring a beach towel for massage table

NO TOWEL = NO MASSAGE

• Men please get leg hair removed before Ride (less painful

massaging)

• Dress appropriately (i.e. bathers, please no loose fitting

underwear)

• Massage rooms will be communicated on arrival at

accommodation

• Rolling roster

ACCOMMODATION – Mid West Route

Monday 19 March – Geraldton The Mantra 221 Foreshore Drive, Geraldton Tel: 9956 1300

Day 1 – Tuesday 20 March – Three Springs Three Springs Commercial Hotel 55 Railway Road, Three Springs Tel: 9954 1041

The Barracks 61 Williamson Street, Three Springs Tel: 0427 541 116

Day 2 – Wednesday 21 March - Dalwallinu Wheatlands Motel 66-78 Johnston Street, Dalwallinu Tel: 9661 1600

Day 3 – Thursday 22 March – New Norcia New Norcia Hotel Great Northern Highway, New Norcia Tel: 9654 8034 New Norcia Convent Great Northern Highway, New Norcia Tel: 9654 8018

Day 4 – Friday 23 March - Northam The Muresk Institute 1 Muresk Road, Northam Tel: 9690 1591

MEALS

Breakfast Continental buffet breakfast will be available at the hotel each morning, except for on the first morning in Geraldton where a Full Buffet Breakfast will be served. NB. Sufficient food is provided on the Ride so please do not take extra food for the road from breakfast.

On the road

• Sports drink and carbo-shotz • Bananas • Muesli bars & various snacks, with a few surprises here and there

Lunch Lunch each day will consist of meat and salad or cheese and salad rolls, cake or slice, and fruit. Lunch will either be served on arrival at that night’s accommodation or during a school visit.

Dinner Mid West Route

• Geraldton Skeetas Restaurant

• Three Springs Commercial Hotel/The Barracks

• Dalwallinu Wheatlands Motel/Shire of Dalwallinu

• New Norcia New Norcia Hotel

• Northam Muresk Institute

We have a policy of no external guests attending evening functions, unless otherwise approved by the committee. Thanks for your understanding.

NUTRITION TIPS (PRE-RIDE WEEK) Courtesy of Sports Dietician Julie Meek

Breakfast Choices • Cereal (Weet-Bix, Fruity-Bites, porridge, natural muesli, Just Right,

Mini-Wheats) with low fat milk

• Toast (wholegrain or wholemeal) with jam, honey, vegemite and

peanut butter with a small amount of margarine or butter

• Baked beans or spaghetti on toast

• Tea, coffee, milk and water

On The Bike Aim for 30 – 60 grams of carbohydrate and 750ml fluid per hour on the bike. Heavier riders will need to aim for the higher end of the scale.

Electrolyte replacement is essential and it is advisable to consume your fluid as sports drink (and take care of your carbohydrate needs at the same time).

The carbohydrate content of some common foods and fluids are:

• 750ml sports drink 50g • 1 x Carbo Shotz Gel 34g • 1 x medium banana 22g • 1 x muesli bar 20–30g • Sultanas, 1 tablespoon 13.5g • 1 x vegemite sandwich 30g • 1 x medium sweet muffin 30g

Dinner The dinner meal should be a combination of protein, carbohydrate and vegetables or salad. Consider the following options:

• 1 serve (150-200g) lean meat, chicken or fish • Pasta, rice or potato (with tomato based sauces rather than cream or

butter) • Vegetables or salad (with low fat dressing or dressing on the side) • Fruit, ice-cream, custard or yoghurt for dessert.

Recovery Nutrition To ensure a quick and effective recovery, you will need a combination of approximately 50g carbohydrate and 10-15g protein in the first 15-30 minutes after getting off the bike.

The following options contain 50g carbohydrate:

• 50-60g jelly-beans or jelly lollies • 1.5 Killer Python Snakes • 1 round thick jam or honey sandwich • 2 x muesli bars • 2 x large pancakes • Bowl of pasta with tomato based sauce • 1 cup creamed rice (tinned) • 600-800ml sports drink • 800ml cordial (already mixed) • 500ml juice or soft drink • 2 x Icy Pole’s (Frosty Fruit, or other similar block)

Foods and liquids that contain 10-15g protein plus 50g carbohydrate include:

• 1-cup low fat milk plus 3 rounded tablespoons Sustagen powder • 1-cup low fat milk plus 2 tablespoons skim milk powder • 2 slices of bread with 1 tablespoon peanut butter • 1 x tuna (95g tin) and salad sandwich

The recovery snack should be followed by a meal within the next 1-2 hours.

Alcohol Guidelines For peak performance while training and during the actual ride, you should aim to limit your alcohol intake to two standard drinks per day. Aside from the known health effects, alcohol exacerbates injuries and muscle damage and causes dehydration, both of which are detrimental whilst on the bike for many consecutive days. Understandably, the Hawaiian Ride for Youth has a huge social aspect but striking a balance between this and maintaining you and your team’s performance is essential.

SCHOOL PRESENTATIONS

Mid West Route:

1. Monday 19 March John Willcock College

2. Wednesday 21 March Carnamah District High School

3. Wednesday 21 March Dalwallinu Community Event

4. Thursday 22 March Central Midlands Senior High School

5. Friday 23 March Northam Senior High School

Protocol to follow during visits to schools (40 mins):

• Follow instructions

• Lunch or snack

• Introduction from Youth Focus Representative

• School Presenter addresses students

• Q&A session – open to all riders

• Please don’t wander off, you will be assigned a specific toilet block to use

TEAM LEAD OUTS & FINISHES – Mid West Route

TEAM LEAD TEAM – 5km out of or into town

Alcoa Day 1 – Lead out Geraldton

FIIG Day 1 – Lead in Three Springs

Hollywood Private Hospital Day 2 – Lead out Three Springs

Kitchen Warehouse Day 2 – Lead in Dalwallinu

MACA Day 3 – Lead out Dalwallinu

Murdoch University Day 3 – Lead in New Norcia

Wesfarmers Day 4 – Lead out New Norcia

Alcoa Day 4 – Lead in Northam

FIIG Day 5 – Lead out Northam

Cor Cordis Day 5 – Lead in Perth

ITINERARY Monday 19 March PERTH - GERALDTON (via coach)

TIME ACTION

7:00am

Meet at City Beach Car Park

Car park is located between Challenger Parade and Fred Burton Way (north) off Oceanic Drive.

- Coffee vans onsite - Pack bikes, equipment & luggage into vehicles - Team photo in front of bus

8.00am (sharp)

Bus departs City Beach Car Park

- 10.15am – 20 minute toilet break at Seashells Café, Cervantes – morning tea

- 12.20pm – 40 minute lunch stop at Dongara Bakery

1.45pm Arrive John Willcock College

3:00pm Arrive Mantra Geraldton - Room allocation

6:00pm DRINKS & CAPTAINS MEETING

6:30pm

DINNER

Skeetas

219 Foreshore Drive, Geraldton

DAY 1 Tuesday 20 March: GERALDTON – THREE SPRINGS (157 km)

TIME ACTION

6.30am – 7.30am

BREAKFAST - Skeetas Restaurant at The Mantra

8:00am

ASSEMBLE IN CAR PARK AT THE MANTRA - Pack bags and warm up - Photos

8.15am DEPART THE MANTRA

3.00pm ARRIVE THREE SPRINGS

3.30pm MASSAGES START

6.00pm DRINKS & CAPTAINS MEETING

6.30pm DINNER The Commercial Hotel, Three Springs

DAY 2 Wednesday 21 March: THREE SPRINGS - DALWALLINU (131 km)

TIME ACTION

6.30am – 7.30am

CONTINENTAL BREAKFAST Commercial Hotel & The Barracks

7.45am ASSEMBLE IN CAR PARK AT MOTEL

- Pack bags and warm up

8.00am DEPART THREE SPRINGS

8.45am

ARRIVE CARNAMAH DISTRICT HIGH SCHOOL - 48 Macpherson Street, Carnamah

9.45 pm DEPART CARNAMAH DISTRICT HIGH SCHOOL

3.30 pm

ARRIVE DALWALLINU ACCOMMODATION - Room allocation - Massage times/ rooms - Dinner time & location

4.00 pm MASSAGES START

4.30 pm DRINKS & CAPTAINS MEETING

5.00pm - Wheatlands Motel to serve pre-dinner platters - Pre-dinner drinks and presentations at the motel

5.45pm Walk to community event

6.00pm Shire of Dalwallinu, community presentation

7.00pm Community BBQ dinner

DAY 3 Thursday 22 March: DALWALLINU – NEW NORCIA (110 km)

TIME ACTION

6.30am – 7.15am

CONTINENTAL BREAKFAST - Wheatlands Motel

7.30am ASSEMBLE IN CAR PARK AT MOTEL

- Pack bags and warm up

7.45am DEPART DALWALLINU

11.30am ARRIVE CENTRAL MIDLANDS SENIOR HIGH SCHOOL 29/31 Ranfurly St, Moora

- Lunch at school

1.00pm DEPART CENTRAL MIDLANDS SENIOR HIGH SCHOOL

2.45pm ARRIVE NEW NORCIA HOTEL & CONVENT

3.15pm MASSAGES START – NEW NORCIA HOTEL VERANDAH

6.00pm DRINKS & CAPTAINS MEETING

6.30pm

DINNER New Norcia Hotel

DAY 4 Friday: 23 March NEW NORCIA – NORTHAM (134 km)

TIME ACTION

6.30am – 7.30am

CONTINENTAL BREAKFAST - New Norcia Hotel

7.45am ASSEMBLE IN CAR PARK AT MOTEL

- Pack bags and warm up

8.00am

DEPART NEW NORCIA

1.00 pm

ARRIVE NORTHAM SENIOR HIGH SCHOOL - Kennedy Street, Northam - Pie break at school

2.00pm DEPART NORTHAM SENIOR HIGH SCHOOL

2.30 pm ARRIVE NORTHAM – MURESK INSTITUTE

2.45 pm MASSAGES START

6.30 pm DRINKS & CAPTAINS MEETING

7.00 pm DINNER Muresk Institute

DAY 5 Saturday 24 March: NORTHAM – PERTH (104km)

TIME ACTION

6:30am - 7:30am

BREAKFAST Muresk Institute

7:45am ASSEMBLE IN CAR PARK AT MURESK INSTITUTE - Pack bags and warm up

8.00am DEPART NORTHAM

11:20am ARRIVE PLAIN STREET CAR PARK - East End of Riverside Drive

11:35am DEPART PLAIN STREET CAR PARK - East End of Riverside Drive

11:45am ARRIVE KINGS PARK AND BOTANIC GARDENS, PERTH

12:00pm

WELCOME HOME CEREMONY

- Frasers Circle, Kings Park and Botanic Gardens Participants are encouraged to invite friends and families to attend the Welcome Home Ceremony and cheer the riders across the finish line.

RIDING CONFIGURATION Scout Vehicle (Audi) 1 to 2km ahead of peloton, forward scouting

Budget Lead Van 25m in front of peloton setting group pace

Budget Shadow Van 25m behind peloton holding group pace

Budget Command Vehicle 500m behind Shadow Van

RIDE JUST AS YOU HAVE TRAINED, SAFELY WHEN ON THE ROAD!

RIDER PROTOCOL

All riders must immediately obey all instructions from the Event Director

All riders at all times are to be:

Behind Lead Van

Ahead of Shadow Van

Never cross the white line onto the other side of the road

All support vehicles are in radio contact

Vehicles will be waved through when safe to overtake

Four riders are in radio contact with Command Vehicle

All vehicles have radios for communication with professional drivers (trucks, buses)

If rider needs to stop, place hand on helmet and communicate with peloton, safely move to back of peloton with team, Shadow Van will assist

When approaching “toilet stop” please GET OFF THE ROAD ASAP

If a vehicle gets in between the vans and/or the peloton don’t panic keep riding, we will ‘fish’ them out

We have a protocol and a contingency for every situation

The Command Vehicle is fully equipped for any emergency, including Satellite phone

If you are ‘suffering’ on the bike TALK about it. Don’t wait until there is nothing left in the tank to communicate to the riders around you or your team captain

If you have never before or have little experience pushing another rider now is not the time to start. Please wait for an experienced ‘pusher’ to arrive.

EMERGENCY SITUATIONS

Mechanical / Flat Tyre Rider with problem to indicate to peloton and support crew via hand on

helmet

Lead Van 25m in front of peloton will slow group to 15km/hr and if needed will get riders off the road safely

Rider with problem and other riders around to stop when safe on side of road - Shadow Van will move in behind group to assist and cover riders from behind traffic

Command Vehicle will overtake Shadow Van and stationary cyclists and move in behind peloton to protect riders

Repair complete - team to return to peloton with Shadow Van behind

Command Vehicle moves to side of road to allow riders and Shadow Van to pass and then Shadow Van re-join configuration

If repair looks like taking longer than 5 minutes the rider has the following options:

Swap with spare bike and return to peloton with team or rider

Boards the Shadow Van with bike and continue to complete

repairs, team to return to main peloton. Rider returns to peloton

when repair complete and safe to do so.

Minor Medical / Rider Down

Communicate the medical situation via two way to Command Vehicle

Lead Van will slow group to 15km/hr and will get riders off the road safely as soon as possible

Command Vehicle to incident site

Shadow Van to establish safe zone around incident. Position van and use orange cones to alert traffic of incident site

Medic to decide level of attention required

If medical assistance takes longer than 10 minutes the following will take place:

Injured rider(s) assisted by Medic in Command Vehicle

Group to restart ride with Lead Van in front and Shadow Van in rear. Shadow Van to act as medical support until Command Vehicle re-joins peloton.

Back up first aider to assume medical responsibility until further notice.

Injured rider to return to peloton when able

Major Medical / Riders Down

Communicate the medical situation to Command Vehicle via two way

Lead Van will slow group to 15km/hr and will get riders off the road safely as soon as possible

Command Vehicle to incident site

Shadow Van to establish safe zone around incident. Position van and use orange cones to alert traffic of incident site

Medic to decide level of attention required

If riders need further medical attention they will be transported to local hospital via Command Vehicle or ambulance. Medic to decide mode of transportation

Medic and Command Vehicle will travel with patient to medical facility

Event Director and Scout Vehicle changes positions so Event Director can stay with peloton

Group to restart ride with Lead Van in front and Shadow Van in rear. Shadow Van to act as medical support until further notice

Back up first aider to assume medical responsibility until further notice

Major Medical involving support/public vehicle

Communicate the medical situation to Command Vehicle via two way

Lead Van 25m in front of peloton slowing group to 15km/hr and moving group to safe zone until further notice (follow hand held sign)

Command Vehicle to incident site

Local police to be called

Medic to decide level of attention required:

If riders need further medical attention they will be transported to local hospital via ambulance

Medic will travel with patient to medical facility

Command Vehicle to remain at accident site until cleared by police

Group to restart ride with Lead Van in rear and Shadow Van to act as medical support until further notice

Back up first aider to assume medical responsibility until further notice

SAFETY GUIDELINES

Teamwork Give a helping hand, watch for problems (lack of concentration, not drinking or eating enough, loose equipment) and communicate with each other to be safe and enjoy the ride.

Be predictable Other riders expect you to ‘hold your line’, at a constant speed, unless you indicate differently.

Communicate Use hand and verbal signals to communicate with the peloton.

Hand signals Hand signals for turning and stopping are as follows: Left arm straight out to signal a left turn. Left arm out and down with your palm to the rear to signal slowing or stopping. For a right turn, put your right arm straight out.

Verbal warnings Along with hand signals, verbally warn cyclists behind you of your changes in direction or speed. The lead rider should call out "left turn“, "right turn“, "slowing“, “stopping“, etc. Announce a turn well in advance of the intersection, so that members of the group have time to position themselves properly.

Announce hazards In a peloton most of the cyclists do not have a good view of the road surface ahead, so it is important to announce holes, gravel, grates, and other hazards. Indicate road hazards by pointing down to the left or right, and by shouting "hole“, "bump“, etc. Everyone in a group should be made aware of hazards, however, not everyone needs to announce them.

Never go back For whatever reason you feel the need to turn around and go back, don’t do it on your bike.

• Rider to make one of the Riders with radios aware that they are required to stop or turn back because something has come off their bike.

• Communicate to Command vehicle of the issue. • Command vehicle will arrange to retrieve the item and return at the next

available opportunity.

Change positions correctly • Generally slow traffic stays left, so you should try to pass others on their

right.

• Say “outside" to warn the cyclist ahead that you are passing. If you need to pass someone on the left, say “inside" clearly since this is an unusual manoeuvre.

Watch for traffic coming from the rear • Since those in front cannot see traffic approaching from the rear, it is the

responsibility of the riders at the back to inform the others by saying "car back“. Around curves, on narrow roads, or when riding double, it is also helpful to warn of traffic approaching from the front with "car up“.

Watch out at intersections • Your support crew will endeavour to stop all traffic and allow the peloton

to travel through an intersection without stopping. When not under Police escort the peloton MUST obey all traffic lights.

• If the peloton splits, follow instructions from the Support Crew only.

Pushing • If you have never pushed another rider before now is not the time to

start.

Move off the road when you stop • Whether you are stopping because of mechanical or a medical problem

or for a comfort stop, move well off the road as soon as possible so you don't interfere with traffic as we may have a large traffic bank behind us. It is usually best for the lead riders to pull forward in the stopping area and for other riders to pull in behind the rider in front of them. Remember we are a big and long peloton and we need room for the Shadow Van also. When we get back on the road again listen to the instructions of the Event Director.