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The Waggonways to Health charity Fun Ride Rules

	All participants enter this event entirely at their own risk and Chris Lucas Trust and associated companies shall not be liable for any injury or loss that might occur as a result of their participation.
	All participants understand that Chris Lucas Trust and its associated and sponsors will hold and use data provided by them in connection with The Waggonways to Health charity Fun Ride administration, to keep them informed of its activities and for occasional fundraising appeals.
	By taking part, all participants confirm that they are happy for any photographs taken during their participation in The Waggonways to Health charity Fun Ride to be used to publicise the cycle ride for the Chris Lucas Trust.
	Any participant unsure of their physical ability to take part in The Waggonways to Health charity Fun Ride must take medical advice from a general practitioner prior to the event.
	All participants must write their name and details of any health problems or medication on the reverse of the cycle number, which must be worn on the front of shirts during the cycle ride.
	All participants under the age of 16 must be accompanied by an adult.
	All participants agree to abide by the rules of the highway code, and follow the advice, direction and instruction of the event organiser, event volunteers and marshals to ensure a safe and successful event.
	All participants confirm that their bicycles are roadworthy, in good repair and suitable for use in the The Waggonways to Health charity Fun Ride event.
	All participants agree that they may be refused the right of participation in the The Waggonways to Health charity Fun Ride event where the organiser believes the participant's safety or the safety of others may be compromised.
	All participants will indemnify Chris Lucas Trust, its agents and suppliers from any repair to their bicycle prior, during or after the event, which is carried out by marshals at The Waggonways to Health charity Fun Ride
	Once entries have been submitted NO swapping of race numbers or transfer of entries is allowed
	Cycle ride cancellation: If the cycle ride is cancelled or delayed due to unforeseen circumstances, we will endeavour to stage the cycle ride later. In such circumstances we will try to let you know in writing of the cancellation or delay. Our entire liability in respect of all costs and expenses you may incur as a result of such cancellation or delay will be the entry price you have paid to take part in the event.

Any monies raised in connection with The Waggonways to Health charity Fun Ride must be passed to Chris Lucas Trust before 31st August 2009.

Please read the following terms and conditions

1. I undertake to be bound by the The Waggonways to Health charity Fun Ride event rules, which are available on request or at www.chrislucastrust.com

2. I understand that Chris Lucas Trust cannot be held responsible in any way for loss or injury to myself or any other party, howsoever arising.

3. I understand that I have a legal responsibility to ensure all sponsorship money, donations, received by me are paid to Chris Lucas Trust before 31st August 2009.

Training:Practical Tips

The 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:
Cycling with wind resistance
Drinking from your water bottle whilst continuing cycling
Climbing up hills
Being in the saddle for such long periods of time
Cycling off-road
Getting your knees accustomed to hours of peddling

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.