Final Instructions Please read these instructions very carefully; in the following pages you will find all the information you need to have a trouble-free Ride Day on Sunday 4 August. We will do our utmost to look after you as you tackle the 100 miles ahead of you. All you need to do is follow the few simple guidelines here. REGISTERING All participants have been sent a registration should have suitable identification with them. You will be asked to sign the declaration on your form, which shows your rider rumber. DO NOT Failure to comply with these instructions may registration form in front of the Registration Clerk LOSE THIS FORM. You will need it to collect lead to your Rider Documents not being issued. and provide photographic ID such as a driving your Rider Documents and kit bag when you Please note: an individual can only pick up one licence or passport. With your Rider Documents register for the Prudential RideLondon- 100 set of Rider Documents in addition to their own. and kit bag you will also be given a set of final at the ExCeL Exhibition Centre in East . instructions. Please read them carefully. YOUR RIDER DOCUMENTS YOU MUST BRING PHOTOGRAPHIC Your Rider Documents consist of a rider card, body HOW DO I GET TO ExCeL? IDENTIFICATION WITH YOU TO number, handlebar number, frame sticker, helmet ExCeL is connected to the Jubilee line at COLLECT YOUR RIDER DOCUMENTS. sticker and kit-bag sticker. Take care of your Rider Canning Town via a three-minute DLR journey THE ACCEPTANCE SLIP SENT TO YOU Documents and fill in the medical information on (Docklands Light Railway) to ExCeL’s dedicated IN JANUARY IS NOT VALID. the reverse side of the body number. Once you station Custom House for the West entrance. have separated your Rider Documents, do not (Prince Regent Station for the East entrance.) On the reverse of this registration form deface or modify them in any way, and please note you will find a Charity Survey questionnaire, that duplicate numbers cannot be issued under any ExCeL is also connected directly to the Central, please complete this section before you arrive circumstances. Northern, Circle, District and Waterloo & City at Registration. lines at Bank and the Circle and District lines at WHERE DO I REGISTER? Tower Hill via the DLR. While preferring you to register in person, You must register and collect your Rider Documents we recognise that in some cases this may be before Ride Day. Registration is at the Prudential ExCeL is in London Underground Zone 3. We impossible, so you can nominate someone to RideLondon Cycling Show, which will take place at strongly advise that you use an Oyster card or collect your Rider Documents for you. ExCeL in East London. The address is: purchase a return ticket or travelcard as ticket- purchasing facilities are limited at ExCeL. The person you nominate must have the EXCEL following: a letter written and signed by you, 1 WESTERN GATEWAY All valid London Underground tickets are authorising that person – by name – to collect ROYAL VICTORIA DOCK accepted on Docklands Light Railway (DLR). your Rider Documents. You must also sign your LONDON E16 1XL Custom House DLR Station is adjacent to the registration form before handing it to them AND ExCeL centre entrance. PROVIDE THEM WITH A CLEAR PHOTOCOPY You can register at the following times: OF YOUR DRIVING LICENCE OR PASSPORT Thursday 1 August 10:00-20:00 Please try to register on Thursday if you live in SHOWING YOUR NAME AND SIGNATURE. Friday 2 August 10:00-20:00 or around London. This will allow Friday and The person collecting your Rider Documents Saturday 3 August 09:00-17:00 Saturday for cyclists from further afield. >>

2 Final Instructions

After registering, take some time to look round the Prudential RideLondon Cycling Show. CHECKLIST YOU WILL NEED TO BRING THE FOLLOWING ALONG WITH YOU TO REGISTRATION: If you travel to Registration by bike, there will be bicycle storage facilities at the Prudential ☐ YOUR REGISTRATION FORM RideLondon Cycling Show. This is the form that you received with the Final Instructions magazine. YOUR KIT BAG It has your rider number on it. At Registration you will be given an envelope VALID PHOTOGRAPHIC ID containing your Rider Documents, including ☐ A driving licence or passport. an adhesive kit-bag sticker. You will also be given a drawstring Ride Day kit bag. The sticker must be fixed to the front of the kit bag on the area indicated. You will use this kit bag for your IF YOU ARE ILL OR INJURED AND YOU WISH belongings on Ride Day, which can then be TO WITHDRAW, THIS IS WHAT YOU MUST DO: transferred from the start to the finish for you. Go to regonline. By the end of September The closing date for WHAT IF I AM ILL OR INJURED? activeeurope.com/ 2013 you will receive an completion of the online You must be fit and well to ride 100 miles. entries100 and complete email link for an Ill or Injured Ill or Injured entry form is Severe exertion during or soon after any kind of the online withdrawal entry form for the 2014 5pm on Tuesday 15 fever is extremely dangerous. See the medical form. You will then be sent Prudential RideLondon- October 2013. advice starting on page 17 for more details on an email confirming your Surrey 100. If you have not health and cycling. Do not take any chances with application for withdrawal. heard from us by Tuesday It is the cyclist’s responsibility your health: if you find yourself in this situation 1 October 2013 please to ensure they have you must withdraw. Providing you adhere to telephone our helpline on completed their 2014 online the dates below and pay 020 7902 0212 between Ill or Injured entry form and ANOTHER CHANCE the appropriate fee, you Tuesday 1 October and paid the 2014 Prudential To compensate for your disappointment if you will be accepted for the no later than Monday 14 RideLondon-Surrey 100 have to withdraw your entry through illness or 2014 event unless your October 2013, failure to do entry fee by the closing date injury, we will guarantee you an entry to the entry was received via a so will result in loss of the as it will not be extended 2014 event providing that you follow the simple charity or sponsor. 2014 entry. under any circumstances. instructions in the adjacent panel. >>

3 PRUDENTIAL RIDELONDON CYCLING SHOW More than 55,000 committed cyclists registered merchandise, including this year’s range of With personal appearances at the show from to take part in the inaugural Prudential souvenir and technical clothing. top professional riders, who will be taking part RideLondon-Surrey 100 – the largest sportive in in the Prudential RideLondon-Surrey Classic, the history of the UK and a stunning new legacy The Prudential RideLondon Cycling Show the highest ranked single-day classic in the event from the London 2012 will feature a vast selection of manufacturers, UK, the atmosphere generated around the launched by London’s Mayor Boris Johnson, international races, charities, magazines and event will be unparalleled. David Hodge, Leader of Surrey County Council, medical companies under one roof, so make sure and Olympic gold medallist Laura Trott OBE. you allow yourself plenty of time to look around. The Prudential Stage is situated in the centre of the show. Throughout the day there will be With a theme of ‘inspiration’, the Prudential a full programme of informative presentations RideLondon Cycling Show will connect and offering invaluable cycling advice, interviews with inspire cyclists and would-be riders of all professional and celebrity riders, and a variety ages and abilities. OPENING TIMES of entertainment.

Entry to the 2013 Prudential RideLondon Thursday 1 August 10:00-20:00 The Prudential RideLondon Cycling Show is held Cycling Show is FREE, so bring your family and Friday 2 August 10:00-20:00 at ExCeL London, the biggest and best venue friends – and tell all your cycling companions Saturday 3 August 09:00-17:00 in the country, with easy access from Custom even if they’re not taking part in this year’s House Station on the Docklands Light Railway. sportive. Many of the major cycling brands Come and share your experience The show will attract 45,000 visitors over its three will be present, as well as a multitude of other with more than 45,000 days. With 10,000 visitors each weekday and exhibitors who will be showing and selling like-minded people at the 25,000 on Saturday, you may want to consider everything from designer water bottles to the cycling event of the year visiting in the week to avoid the crowds on latest GPS devices. One of the biggest stands Saturday. If you have to come on Saturday, will be devoted to Prudential RideLondon before 11:00 is the quietest time. >>

4 Final Instructions

Sports Massage You don’t have to be a professional cyclist to your preparation. Not only will your muscles or Olympic gold medallist to benefit from respond better after treatment but a little a sports massage. A sports massage is pampering will also relax you before Ride Day designed to stimulate circulation of blood and and help calm any nerves you may have. lymph fluids to the parts of the body that are involved in the activity you are planning – in The treatments available in the Massage Area this case, cycling 100 miles. at the Prudential RideLondon Cycling Show are stimulatory rather than deep-tissue Another benefit of good so you won’t end up limping massage is the release of away from the table. Our muscle tension as well masseurs are well aware of as restoration of the what you will be facing musculoskeletal on Sunday 4 August. balance, which will All the therapists at the not only help your show are fully qualified performance on Ride and have many years’ Day but will help avoid experience. injuries caused by any imbalances. With sessions at just £15 for 15 minutes or £30 for As you ease off the training in half an hour, don’t waste this the week preceding the sportive, a opportunity – come along and let session on the table would be a great addition one of our 20 therapists look after you.

5 Final Instructions RIDE DAY BEFORE LEAVING HOME leave your accommodation and, if you’re driving, Food (gels, energy bars, bananas etc..) Prior to the sportive you will have been sent the the time you should aim to be parking up or Spare inner tubes/pump/tyre levers/ key timings that you will need to be aware of being dropped off. repair kit/tools. Money in case you need to make your morning departure from Queen to pay for parts Elizabeth Olympic Park as smooth and worry-free Before you leave for the start, make sure you Helmet (mandatory) and sticker as possible. The three key times are: have the following: Sun cream if necessary Arrival time at Queen Elizabeth Olympic Park Rider card (mandatory). Please detach this from Lights if you leave before sunrise (05:30) Wave load time, area and colour your body number and handlebar number Car-parking confirmation email if you have Wave start time Handlebar number, frame sticker and body pre-booked a space number (mandatory) attached to your bike Cycling shoes (if arriving by car/dropped off) With this information you will be able to work and clothing And kit bag, if required backwards to calculate the time you need to Full water bottles ...Oh, and don’t forget your bike! >>

ATTACHING YOUR BODY NUMBER, THE CORRECT POSITION HANDLEBAR NUMBER & FRAME STICKER TO YOU AND YOUR BIKE

We will accurately time every single rider ATTACHING THE TRANSPONDER by means of a transponder on the back The transponder for time measurement of your handlebar number, which must be is attached to the back of the handlebar attached to your handlebars. When you number. Please separate the handlebar cross the official start line of the Prudential number from the body number along the RideLondon-Surrey 100, which is two miles perforations. Use two cable ties (which will along the A12, you will ride over a mat that be enclosed with your body and handlebar will register your time as you pass over it. numbers) to attach the handlebar number There is another mat under the Finish Gantry. to the centre of the handlebar.

Official times will be based on the elapsed Make sure that the whole number is visible, time taken by each rider between the otherwise we can’t guarantee to link the Start Line and the Finish Line. It is your official photographs with you. responsibility to attach your body number to the back of your jersey/jacket, your The transponder is disposable and does frame sticker to your frame, and your NOT need to be returned once you cross handlebar number to your handlebars in the Finish Line. order to get an official finishing time. Your body number, frame sticker and ATTENTION! Make sure you attach the handlebar number will be issued to you handlebar number (transponder) in the at Registration. correct position!

6 GETTING TO THE START In order to get 20,000 cyclists away, and to will need to cycle from your accommodation after the event and should take the large number allow enough time to complete the event to Queen Elizabeth Olympic Park. of road closures into account. Do not attempt to prior to the Prudential RideLondon-Surrey drive within two miles of the finish or the return Classic, the morning of Ride Day will be an BE SAFE! route. is asking drivers to early start. To ensure that your journey from Remember, the sun rises at 05:30 so if you need avoid central and southwest London on the day your accommodation, car park or drop-off to leave before then you will need lights to ride unless the journey is essential. location to Queen Elizabeth Olympic Park is as safely through London to the start. straightforward as possible on the morning of COURIER YOUR BIKE Ride Day, you need to consider the following: REFRESHMENTS You will be able to courier your bike to London, Hot and cold drinks and a selection of food will where you can collect it from Registration at KNOW YOUR ROUTE! be available to purchase at the start. ExCeL from Thursday 1 August until Saturday If you are driving to an official drop-off or pre- 3 August. You will also be able to courier your booked car park location, ensure you know the DON’T BE LATE bike back from the Finish Area once you have route you are required to take to avoid road Otherwise your day will be over before it’s even completed your ride. We will send out more closures. Once at these locations you will be able started! All waves start between 06:00-08:00 and details on this courier service by email. If you to follow a signposted route to the start. there will be no departures after the last wave. do courier your bicycle to ExCeL, remember Docklands Light Railway, and a number of Tube ROAD CLOSURES PLANNING YOUR JOURNEY lines do not carry non-folding bicycles. Check There will be extensive road closures from www.tfl.gov.uk/cycling for details of restrictions early morning to make sure the route is secure PARKING for bicycle carriage on London’s public transport and ready for the event. These will include, but If you have booked one of the 5,700 car parking network, and plan on cycling away from ExCeL are not limited to, A12, Southbound Blackwall spaces across 18 sites in London, which have once you have collected your bike. Tunnel, Limehouse Link Tunnel, Tower Bridge, been secured for Prudential RideLondon- Westminster Bridge and Southwark Bridge. Surrey 100, don’t forget to bring the booking FROM THE O2 ARENA/BLACKWALL LANE As a participant you will NOT be allowed to use confirmation email with you and use the info A large number of car parking spaces have been the closed roads to get to the start on the route, contained in it to plan your journey. Participants made available by the O2 Arena in Greenwich. either in a vehicle or on your bicycle, with the will be able to follow a signposted route from As the southbound bore of the Blackwall Tunnel exception of the Blackwall Tunnel. Check each car park to the start of the sportive in will be closed to traffic on the morning of the www.tfl.gov.uk/prudentialridelondon for full Queen Elizabeth Olympic Park. event, participants south of the river will be able details of the road and river-crossing closures on to travel northbound through the southbound Ride Day and plan ahead. DROP-OFF bore between 04:00 and 06:50 on the morning Four specific drop-off locations are available of Ride Day. The only entry point to the tunnel PUBLIC TRANSPORT for participants between 04:00-07:00 on the will be signposted from Millennium Way near There will be no form of public transport on morning of Ride Day. You will have already the O2 Arena. Limited capacity on the Emirates the morning to get you and your bike to the received details of these in the transport options Air Line will also be available from 05:30 on the start, and you shouldn’t plan to use it to return and reservations survey. Like the car-parking sites, morning of Ride Day. Please note that once the home either, unless you have pre-booked cycle each drop-off location will have a signposted Blackwall Tunnel closes to cyclists at 06:50, you reservations. If you are not planning to drive or route to the start. You will need to make your will not be able to use it, either to travel to the be driven to a car park or drop-off point, you own arrangements if you need to be picked up start or for your return journey. >>

7 The Start

KEY

BLACK START ROUTE

BLUE START ROUTE

BLACK START ARRIVAL ROUTE

BLUE START ARRIVAL ROUTE

ACCESS ROUTES TO QEOP

BLACK ASSEMBLY AREA

BLUE ASSEMBLY AREA

8 THE START AREA

KIT BAGS & BAGGAGE LORRIES appropriate Wave Loading Zone when it’s time All baggage lorries are labelled with a range for your allocated wave. Please ensure your body of numbers corresponding to riders’ numbers. number is displayed clearly before entering your Please hand in your kit bag at the baggage Wave Loading Zone and that you have your rider lorry that displays the number range containing card with you, as you will be required to hand this your rider number. in as you enter the pens.

Staff on the baggage lorries will only accept the Ride Day Safety official Prudential RideLondon-Surrey 100 kit bag, At all times during the Prudential RideLondon- which was handed to you at Registration. Surrey 100 sportive you must adhere to all Kit bags are sorted into number order to allow instructions given by the event officials. for easy retrieval at the Finish. Please note that you are not permitted to use the Ensure you have stuck your self-adhesive number following items during the sportive: label to the kit bag where indicated, and that any artificial or mechanical aid (including you have drawn and tied the drawstring cord to without limitation handcranked devices). prevent any items from falling out. any pets or animals. any unconventional handlebars, including Once you have deposited your kit bag on the triathlon bars, aero bars, clip-ons, prayer bars, baggage lorry, you will not be able to retrieve Spinaci bars and cow bars. your belongings until you arrive at the Finish on bars without bar-end plugs fitted. The Mall. Therefore, please ensure that you have mobile phones while cycling – you must pull all you require for the sportive BEFORE leaving to the roadside and stop if you wish to make/ your kit bag on the baggage lorry. You should receive a phone call. then move towards your Wave Loading Zone. any other item that could potentially inhibit the flow or safety of other participants or WAVE LOADING ZONES which we, in our reasonable opinion, deem A PA system and signage will help you to find may cause danger or risk of danger to you or your way around the Start Area and to the other participants. >>

9 The Start

10 THE

THE ROUTE ROUTETIMINGS a marshal will be present with a yellow flag and The route is 100 miles in length from the official The table (on the next page) represents the first whistle to alert you to the hazard. start, which is located on the A12 two miles and last times that Prudential RideLondon- after you exit Queen Elizabeth Olympic Park, Surrey 100 participants are scheduled to IMPORTANT! to the finish. At Queen Elizabeth Olympic Park pass key locations. If you hear a whistle this means you need to there are two start chutes: the Blue Start and be aware and take caution. Prepare to slow the Black Start. These follow different routes for HAZARDS ON THE ROUTE or stop and listen carefully to any marshal and the first six miles and then converge on exiting As a participant taking part in the sportive, there steward instructions. the Limehouse Link Tunnel. Until exiting the are hazards you need to be aware of while riding. Limehouse Link Tunnel, please do not attempt If you are alert, your ride will be safer for you and VEHICLES ON THE ROUTE to cross carriageways as this may cause another those around you. Although the route will be closed to regular cyclist to swerve or, in the worst case, crash. traffic, there is still a chance you may encounter PEDESTRIAN CROSSINGS vehicles on the route during your ride. These Riding in and around several other cyclists requires In some areas you may be required to stop to vehicles are likely to either be emergency- care and attention. To make sure you don’t cause allow pedestrians to cross the road. You will be services vehicles, safety motorbikes, mechanics a crash, consider the following when riding: passing through many busy town centres and or other official event vehicles. Don’t do anything that the person riding behind crowd safety needs to be managed. In the case you would not expect – for example stopping that you are required to stop, please take care Emergency vehicles will always have priority over suddenly, braking sharply unless absolutely and follow the advice of the marshals. the event and you should always be alert. If you necessary, or swerving to avoid something at hear a marshal blowing a whistle, be prepared short notice. You should always expect the unexpected as to stop and follow the instructions of the marshal Constantly be aware of what is coming up you don’t necessarily know what is around each carefully. If this happens, there may be an ahead of you and adjust your position in the road corner. Think about what might lie ahead of you. incident ahead or an emergency-services vehicle in advance. Is there a traffic island, a fast descent, a narrow that needs to cross or use the route. Hold your position in the road when section, sharp corner, maybe there has just been cornering and don’t cut from one side to a crash or perhaps there is a speed bump? DISTANCE MARKERS the other unexpectedly. Every 10 miles there will be a distance marker Be aware of other cyclists around you and how To help make you aware of any obstacles indicating the distance you have travelled at that close they may be to you. Their safety is often in approaching on the route, we will provide point. This will be complimented by 95-mile and your hands and they will trust you to ride sensibly warning signage where appropriate, and on 99-mile markers to help you to get through the and safely. See page 20 for more safe-riding tips. each traffic island, fast descent or sharp corner final few miles. >>

11 Final Instructions

Sportive timings

Location Ride Mile First Rider Last Rider

START / Queen Elizabeth 0 06:00 08:00 Olympic Park Hub 1 / Hampton Court 24 07:05 10:20 Palace Hub 2 / Newlands Corner 45 07:55 12:10 Leith Hill Summit 55 08:20 13:05 Box Hill Summit 68 08:45 14:00 Hub 3 / Leatherhead 73 09:00 14:40

FINISH / The Mall 100 10:00 17:00

TOILETS Holmbury St Mary (Mile 51 – Drinks Station) All business relay changeover locations are In addition to the toilets at the start, there are Box Hill Village (Mile 68 – Drinks Station) co-located with Hubs and on the approach to facilities at each Hub, Drinks Station and at Leatherhead (Mile 73 – Hub) each location, as the rider taking part for that regular intervals along the route for your use. Esher (Mile 82 – Drinks Station) section of the route, you will need to look for After the start, the first toilets will be on The Wimbledon Common (Mile 91 – Drinks Station) the signage that will advise you clearly what side Highway between the Limehouse Link Tunnel New Kings Road (Mile 95 – Drinks Station) of the road to be on, to enter the changeover and the Tower of London, just seven miles along zone. The changeover points are found at the the route. Toilets are provided, so please use Any litter you collect throughout the ride should following locations: them! Remember – urinating in public or on be kept in your pockets and disposed of at Hubs private property is illegal. or Drinks Stations along the route. Under no Hampton Court Green – Mile 24 – opposite circumstances must you discard your litter at the side of the road to the Hampton Court Hub. HUBS & DRINKS STATIONS side of the road. The Barn, Newlands Corner – Mile 45 – you are The three Hubs will be key welfare points for required to cross the route to enter the site and participants and will offer food, drinks, toilets, If you choose to support a local business or pub care needs to be taken. medical facilities and basic mechanical assistance. along the route by stopping for refreshments this Leatherhead Car Park – Mile 73 – if you arrive is very much encouraged – and recommended! by cycle on the west side of the route you will For any mechanical services, labour will be free, – but keep the cut-off times in mind so you don’t not need to cross the route, however, if you however, you will be required to pay for any parts get pulled out of the event. approach from the east you will need to cross you require. You must remember to bring your at a marshalled pedestrian-crossing point when drinks bottles with you on your bicycle as no cups BUSINESS RELAY advised it is safe to do so. will be provided at these locations. This will help Riders taking part in the Business Relay will us to reduce litter. be sent more specific information separately. It is important to remember that travelling to/ However, there are some key things that you from each location will not be possible by public The three Hubs and seven Drinks Stations (with need to consider when planning your day. transport. If you are driving then you must park toilet facilities) will be adjacent to the route in the at the car park suggested. Remember, cycling on following locations: You will need to consider the times that you the route is NOT allowed until the changeover think your team mate will arrive at your with your team mate has taken place. Participants Chiswick (Mile 14 – Drinks Station) changeover location and ensure you are ready who have finished their section of the route will Hampton Court Palace (Mile 24 – Hub) and waiting at the location with plenty of time not be able to continue along the rest Pyrford Village (Mile 36 – Drinks Station) to spare. If you’re late you’ll be letting down your of the route otherwise your whole team will Newlands Corner (Mile 45 – Hub) whole team! be disqualified. >>

12 Final Instructions

SLOWER CYCLISTS AT THE DiversionS 2 & 3 BACK OF THE FIELD For participants who take both diversions 2 & 3, At three points along the course, cyclists travelling their finish distance will be reduced to 86 miles. slower than the nine-hour time limit (18kph/12mph average) will be directed along diversions, which Although we would like as many participants as will shorten the distance; this is because, based possible to be able to get back to The Mall under on the time you reach a certain point, you would their own steam, to ensure that participants are not make it back to The Mall along the full route not caught by the Prudential RideLondon-Surrey before the last finish time of 17:00, without being Classic, five cut-off points will be in operation at withdrawn from the event at a cut-off point. the following locations and following times: Mile 24 Hampton Court Palace – 10:30 These three diversions are as follows: Mile 45 Newlands Corner – 13:00 Mile 73 Leatherhead – 15:00 Diversion 1 Mile 84 Sandown Park – 15:30 West Horsley to Givons Grove Roundabout Mile 91 Wimbledon Common – 16:15 Diversion length 6 miles Route A246 Epsom Road/Guildford Road If you do not reach the cut-off point(s) before Diversion becomes operational at 12:00 and the above times, you will be withdrawn from the mandatory at that time event. Each cut-off point will have vehicles waiting Finish distance reduced to 77 miles to transport any participants who withdraw from Please note: This diversion route will be the event back to The Mall with their bicycle. open to normal traffic throughout the day. If You will need to ensure that you report your rider you are required to use this route, you will be number and name to a steward or marshal so that required to obey the rules that govern the you are accounted for. Riders on the route after public highway until you rejoin the event route the above timings will be disqualified. at Givons Grove Roundabout. DROPPING OUT Diversion 2 A sweep system will be in place to collect any Abinger Hammer to Wotton riders who cannot continue due to either fatigue, Diversion length 1.5 miles mechanical failure, or who fall behind the nine- Route A25 Guildford Road hour time limit. Vehicles will be travelling the Diversion becomes optional from 11:30 route to collect participants where required and Diversion mandatory at 12:30 will operate more regularly at the tail end of the Finish distance reduced to 92 miles event. To ensure that the route is clear prior to the passage of the Prudential RideLondon-Surrey Diversion 3 Classic, a final vehicle will be present at the tail Burford Bridge to Givons Grove Roundabout end of the Prudential RideLondon-Surrey 100. Diversion length 4 miles Route A24 Road IMPORTANT Diversion becomes optional from 12:30 If you withdraw from the event it is vital that you Diversion mandatory at 13:30 give your name and rider number to a steward or Finish distance reduced to 94 miles marshal so that you can be accounted for. >>

THE ROUTE Sportive ROUTE PROFILE

13 THE FINISH AREA The Royal Parks has allowed us to use The Mall, from the baggage lorries as quickly as possible arrange to meet at your family initial or at another Constitution Hill and Green Park as the Finish – these will be positioned on Constitution Hill. pre-arranged letter. Area for the Prudential RideLondon-Surrey Follow the signs and collect your baggage from 100. The map on page 16 shows the layout the lorry with the relevant rider-number range Please ask your friends and relatives to meet you of facilities. We are grateful to the Royal Parks displayed on it. Once you have collected your at one of these meeting points and ask them for its assistance and would ask that you show kit bag please move away from the baggage NOT to congregate around the exits from the your appreciation by treating the area with the area to enable other cyclists space to collect secure area. This causes massive congestion respect it deserves and not littering the Park and their kit bags. for exiting cyclists as well as other health and surrounding areas. Do not lean bicycles against safety issues for the large numbers of people fences or trees – use the Bike Park instead. BIKE PARK in this area. Our security personnel are under We are offering a secure bike-park facility for instructions not to allow people to congregate THE FINISH LINE those of you who wish to relax in the festival here and to move them along. Please make The Finish Line is located on The Mall. As you area in Green Park. The Bike Park will be clearly your arrangements to meet friends and relatives cross the Finish Line, please keep moving and signposted and marshals will be on hand to carefully – a little forward planning will prove follow instructions from marshals. If you become direct you while securely tagging your bicycle. extremely worthwhile. distressed, our medical staff will be on hand to care for you. Near the Bike Park we will also be providing We strongly suggest that you have a contact toilets and changing facilities (still within the telephone number to relay messages to a third THE POST-FINISH AREA secure area). Please refer to the Finish Area map party who will be at home and will be able to on page 16 for further details. take calls and pass messages between you, SECURE FINISH should your plans go awry. Please ask your The Finish Area is a secure area with no public Please leave the secure Finish Area via the friends or relatives to bring these instructions access. Once across the Finish Line you will be designated exit points. with them – there is a map of the Finish Area guided through the ‘finish system’. First you will on page 16. be asked to dismount, then you will be offered a MEET AND GREET AREA medal followed by a goodie bag, which contains The Meet and Greet Area can be very busy, so In the unlikely event of the Finish Area becoming water and food items. please take note of the following advice. There unavailable as a result of a serious incident on will be meeting points in the Broad Walk area of Ride Day, or the sportive being stopped for BAGGAGE Green Park. The trees in this area of the park will some other reason, you are advised to agree an You should aim to retrieve your own belongings be marked with letters of the alphabet so you can alternative meeting place (this should >>

14 Final Instructions

www.tfl.gov.uk/cycling and plan to cycle back to your car or accommodation in London.

Check what restrictions train operating companies may have in place for bicycles on event weekend at www.nationalrail.co.uk.

CAR PARKS If you are cycling back to an official car park, you will be expected to find your own way, so if you are unfamiliar with London come prepared with a map or GPS and plan your route at www.tfl.gov.uk/cycling. Remember, you will be cycling on open roads again, so you will be sharing the road with other traffic.

RETURNING TO EAST LONDON Three chartered Thames Clippers, departing at regular intervals between 11:00 and 19:00, will be running from Blackfriars Pier towards east London. They will be strictly for participants only with no pre-booking required. These will be stopping at Canary Wharf, North Greenwich and Trinity Buoy Wharf Piers and will carry 50 participants and their bikes at a time with a maximum journey time of 40 minutes. not be within two miles of the Finish Area) with Park, take the opportunity to watch the Prudential friends and relatives. This will ensure you have RideLondon-Surrey Classic on the Big Screen and There will also be the opportunity to have your a predetermined place to meet that will be enjoy refuelling at the festival food court. bicycle transported from near the Finish Area more accessible. back to east London by van, while you make OTHER POINTS TO REMEMBER your own way on public transport. You will have Heavy mobile phone traffic on all networks Make sure you tell your friends and relatives received more details on this via email. means you may find it difficult to receive or make your Rider Number. It is the easiest way for our a call in and around the Finish Area. Therefore, Information Point to identify you on our database. PICK-UP do not rely on mobile phones as your only means If you are planning to be picked up by car of communication. There will be a PA system in operation following the event, please plan your meeting throughout the day at the Finish; this is only point in advance with your friend/relative. When Remember that you are likely to feel tired and for official commentary and emergency planning your meeting point you will need to weary, as well as proud of your achievement, announcements, NOT for cyclists seeking lost consider the following key information to avoid and meeting with your friends and relatives after friends or family. the event road closures and any congestion: the sportive will be difficult among thousands of Your agreed pick-up location should not be other cyclists and relatives if you haven’t made Arranging to meet your friends and relatives within a two-mile radius of The Mall, north simple arrangements. ‘at the finish’ is simply not adequate and will of the river. This means that you will need to only lead to distress and frustration on both choose a location that is south of the river, north After crossing the Finish Line it will take a sides. Following the instructions above will help of Regents Park, east of Tower Bridge, or west minimum of 15 minutes and closer to 30 to 40 you to avoid this situation. of Kensington Gardens. minutes to reach the Meet and Greet Area. If you are being dropped off at an official Remember to build these factors into your HEADING HOME drop-off location, the same locations will not be arrangements for meeting friends and relatives. After the event you are likely to be extremely available for use as pick-up locations. fatigued. Make sure you eat, drink and are You are advised to use an existing off-street Also in Green Park will be a medical station and well-rested and prepared to ride on the public car-park facility, but make sure you agree this our Information Point, as well as toilets. highway before you leave the Finish Area. in advance. Many London roads require local parking permits and normal Sunday parking FESTIVAL AREA PUBLIC TRANSPORT & NATIONAL RAIL restrictions will apply. Why not relax in the Green Park festival area after Restrictions apply to the carriage of bicycles on For road closure information, please visit your ride? Enjoy the beautiful surroundings of the public transport in London. For details, check www.tfl.gov.uk/prudentialridelondon >>

15 Final Instructions THE FINISH

KEY BAGGAGE INFORMATION PRUDENTIAL RIDELONDON-SURREY CLASSIC

CATERING SouVenirS If you have any energy left after conquering 100 epic miles at the Prudential RideLondon-Surrey TOILETS THE ROUTE 100, stay in central London to support the professional cyclists as they ride the closing miles of the

CHANGING Prudential RideLondon-Surrey Classic. MEDICAL TENTS

TWO WAY SECURE Depending on the pace of the professional race, the winner could cross the Finish Line on The Mall PUBLIC AREA CROSSING POINT from 17:45 onwards.

16 SportiveSportive MedicalMedical A A dvicedvice

Over the next three pages you will find medical information and advice about cycling the Prudential RideLondon-Surrey 100. Read the following information very carefully – we want you to enjoy your big day as safely and comfortably as possible

By Dr Sanjay Sharma, BSc (Hons), FRCP (UK), MD – Prudential RideLondon Medical Director

t is YOUR responsibility to be fit and well on supplements anything he or she says. See individual cyclists advice but are happy to the day of the Prudential RideLondon-Surrey your GP if you have a problem that advise your GP. 100 in order to enjoy the experience and not makes it a risk to cycle in a sportive. If you put yourself at risk. have a serious medical condition and want to If you have a medical problem that may I consider riding you should get your GP and/ lead to you having a blackout, such as fits If you are injured or ill before Ride Day you can or specialist’s agreement. If this applies to or diabetes, please put a cross on the front return your entry for a guaranteed place at you, please send us details of your condition of your rider number and write the details, next year’s sportive. and treatment along with your Rider especially your medication, on the reverse Number. Address the envelope to Medical of the number. On pages 18 and 19 you will MEDICAL PROBLEMS Director, mark it ‘Confidential’ and send it find further useful and comprehensive advice Discuss any medical problems with your to: Prudential RideLondon-Surrey 100, PO from the Prudential RideLondon-Surrey 100 General Practitioner (GP). This advice Box 1234, London SE1 8RZ. We cannot give Medical Team. >>

17 Sportive Medical Advice

FIT TO COMPETE illness. If you have ‘flu it can take as much as a Cycling is good for the heart but in any month to recover, so consider whether you strenuous endurance event there are should take part in the sportive this time. occasionally fatalities from serious heart disease in athletes apparently unaware that TRAINING they had a problem. Their condition may have To reduce injury risk, vary your training rides, been detected if they had had medical advice the pace and distance. Wear a helmet and BE and the relevant heart tests. A ‘fitness test’ is VISIBLE – wear bright or reflective clothing. not sufficient to detect these problems. Muscular aches and pains often occur after If you have a family history of heart disease an increase in training. Try to gradually or sudden death, or have a high risk from increase your training so that you do not high cholesterol or high blood pressure but suffer prolonged periods of exhaustion. PARTICULARLY if you have symptoms of Separate days of heavy mileage with one or

“Aim to drink when you feel thirsty, and refill your drinks bottles at each Hub on the route”

heart disease, ie chest pain or discomfort on two days of lighter training, or rest days so exertion, sudden shortness of breath or rapid that your body can refuel your muscles with palpitations, see your General Practitioner muscle glycogen. who will be able to arrange for you to have a proper cardiac assessment. If you cannot ride 50 miles comfortably three weeks before the sportive, you are Such an assessment may not be instantly unlikely to safely manage 100 miles. We do available, but continuing to ride with not recommend you ride on this occasion if these symptoms may shorten your cycling you have not trained properly. career catastrophically! THINK BEFORE YOU DRINK ILLNESS You need to replace some of the fluid lost in As with other endurance sports, cyclists If you have ‘flu, a feverish cold or a tummy bug, sweat otherwise your body becomes dehydrated who overdrink are at risk of developing do not train until you have fully recovered, then and less efficient. However, DRINK WHEN YOU hyponatraemia, a serious medical condition start gently and build up gradually. Do not FEEL THE NEED and DO NOT drink water where sodium levels in the bloodstream are attempt to catch up on lost mileage after illness excessively before, during or after the sportive as diluted. Hyponatraemia has resulted in a or injury – this may cause further damage or you may develop hyponatraemia. number of deaths in major >>

SUPPLEMENTS

Adequate preparation for a sportive purchased via the internet and should not be traces of DMAA, which is an amphetamine- requires appropriate nutrition, hydration used by anyone training for a sports event. like substance. Although banned in sport, and rest. Athletes often consume isotonic, the product was legally available at the time carbohydrate and protein drinks as well as Cyclists using performance-enhancing and advertised as a powerful performance- energy gels and bars purchased in sports compounds that have not been licensed enhancing agent and the warnings associated and health food shops in preparation for and regulated properly may experience with the the event, which is considered safe practice. serious side effects and increase their risk of potential harmful developing heart disturbances that culminate ingredients were However, over the last two decades in sudden death. For example, there have not highlighted there have been an increasing number of been well-publicised cases of runners on the product. commercially available compounds that inadvertently using compounds in an attempt Cyclists should claim to enhance performance. Some have to help them fight fatigue during endurance avoid consuming been found to contain substances banned events which have caused detrimental effects unregulated in other countries and other products (such on their health, resulting in their death. substances as steroids) that are banned for use among bought over the competitive athletes. Such products are usually In one recent case, toxicology identified internet.

18 Sportive Medical Advice

endurance events over the last few years and Drink when you feel the need and DO NOT replace muscle glycogen quickly and also is entirely avoidable by not overdrinking. gulp large volumes of fluids before, during or speeds recovery. after the sportive. Your needs vary with your DRINKING IN TRAINING build, your speed and above all the weather. In the last few days before the sportive, eat Alcoholic drinks, tea and coffee are After the finish you can only rehydrate more carbohydrates (pasta, bread, potatoes, dehydrating. Take on board plenty of non- (replace lost fluids) gradually over the next cereals, rice and sweet things) and less alcoholic drinks, especially when training in 24 to 48 hours. Do not drink large volumes of protein (meat) at the same time as tapering hot weather. fluid after finishing: listen to your thirst and or reducing your training. This loads your drink accordingly. muscles with glycogen, which will delay, or Drinking on the bike needs practice. even prevent, ‘bonking’. Practise drinking during longer training Eat some salty food as well as spacing rides and make sure you are used to the out your drinks. This way you will not get on the day drinks available on the day. hyponatraemia and will still replace the water, Wear appropriate clothes for the weather, salt and glycogen lost in riding the sportive. but be prepared for all conditions. DRINKING ON THE DAY Make sure your water bottles are full before EATING Do not ride if you feel unwell or have just the sportive. Sip some water or sports drink Large doses of supplementary vitamins and been unwell, even if you are raising money in the half hour before the start so that you minerals (such as iron) are not essential and for charity. Most medical emergencies occur begin the event reasonably hydrated. produce no benefit if you are on a good in people who have been unwell but do not mixed diet, but additional vitamin C in small wish to miss the event. If you feel feverish, Drinks will be available at regular intervals doses is reasonable when fresh fruit and have been vomiting, have had severe along the route at Hubs and Drinks Stations vegetables are in short supply. diarrhoea or any chest pains, or otherwise (there are three Hubs, situated roughly every feel unwell, it is unfair to you, your family and 25 miles along the route). Do not be greedy Training (with adequate rest) helps you to your sponsoring charity to risk serious illness when you’re grabbing drinks as you may be sustain a high level of muscle glycogen if you and become a medical emergency. You are depriving slower cyclists behind you of much eat enough carbohydrates. If you can, eat unlikely to do yourself justice. There are many needed fluids. within two hours of your long rides. This helps other sportives. >>

19 Safety in numbers When it comes to riding safely in a group, British Cycling have the answers. Follow their advice to ensure you and your fellow riders enjoy safer cycling

hen you line up on the number of hand signals you should be aware of Avoid half wheeling start line of the Prudential (see the examples on page 21). If road conditions and traffic allow, you’ll often be RideLondon-Surrey 100 on riding two abreast. Maintain an even pace and Sunday 4 August, you’ll be Be aware stay level with the person next to you. Do not Win good company. In fact, you’ll be in the Stay relaxed in the group but constantly look constantly up the pace whenever a rider draws company of around 20,000 other equally keen around and don’t mindlessly follow the wheels of level to you. Known as half-wheeling, this is sportive riders as you set off to tackle 100 the rider in front. Look past the riders in front to definitely frowned on. miles through the capital and out into Surrey. get a heads up of the road ahead. Always look first and let the riders around you know before Wheel suck If you’re a little late nailing your training, moving within the group. Don’t always sit among the wheels and shirk your check out British Cycling’s Insight Zone at stint on the front. Even if you just put in a few www.britishcycling.org.uk/insightzone for Obey the rules of the road turns of the pedals, it’ll be appreciated. However, expert advice and training plans. Once your Most sportives take place on roads that are open even if you’re finding the pace easy, don’t get on fitness is on track, it’s worth spending some to traffic. The Prudential RideLondon-Surrey 100 the front and put the ‘hammer down’ – a term time getting to grips with other key sportive will take place on closed roads, but you should used to describe someone riding at the front of skills like being comfortable riding in a group. still ride sensibly. As a gerenal sportive-riding a group at a hard pace. Try to keep the pace and If you’ve done a lot of your training alone, rule, respect junctions and always stay on the effort consistent. cycling in a bunch can take a little getting used correct side of the road. to. Here’s how to get started. Don’t ride in the gutter Ride consistently and predictably If you’re on the front of the group, don’t sit in Communicate Your movements will affect everyone in the the gutter as you’ll be forcing everyone else to The single most important factor to successful group. Hold a straight line, don’t weave and follow you, increasing the likelihood of hitting group riding is communication. Make sure that always overtake around the right-hand side of the obstructions such as drain covers and of picking you know what hand signals mean and always group. Don’t grab your brakes and, if you stand up punctures. Where possible, ride one metre pass any verbal signals through the group. out of the saddle, don’t let your back wheel drop out from the curb. back. Also, when you come to a Hub, no matter As well as the obvious shouts you’re likely to how relieved you are to see it, don’t veer across Expect the group to change hear, such as “slowing” and “braking”, others to the road. Groups will change, fragment and reform as the be aware of are “car up”, meaning there is a car ride progresses. Expect larger groups on flat ahead that you need to be aware of, “car back”, Make sure both you and sections but, on longer climbs, they’ll break up. meaning there is a car behind and “single out”, your bike are prepared Similarly, on descents, riders will tend to string meaning you should adopt single file. Ensure your bike is well maintained as misfiring out to give more time to react at higher speeds. gears or poor brakes can make you a liability in a Be aware that there are local variations of these bunch. Carry suitable spares, clothing and some See page 21 for hand signals to help keep you shouts, so use your eyes too. There are also a food and drink so that you’re self-reliant. safe when cycling in a group >>.

20 Hand Signals Stay safe when group cycling on the roads by using these five important STOP hand signals, kindly provided by 1Hand straight up in air. British Cycling Group is stopping for a junction, puncture or because there is an obstruction in the road.

SLOW 2Move one hand as if gently patting an invisible dog. Group is slowing down or just easing things back a bit.

OBSTRUCTION 3Waving/pointing behind back indicates that there is an obstruction such as a parked car or pedestrian and that the whole group needs to move in the direction indicated to avoid it. BELOW 5Pointing down at road sometimes with a circling motion to obstruction on road such as a pothole or drain cover that needs to be avoided. Be sensible with this one and only point out major obstacles. This signal is often accompanied with a call of “below”.

TURN 4Left or right hand extended out to side. Direction of turn/change in direction coming up.

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