TREKKER HANDBOOK

biketreknewengland.org | (800) 499-LUNG

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WELCOME
A LETTER FROM ALA

Dear Cyclist:

Thank you for registering for the 2011 Cycle the Seacoast. This will be the 2nd
annual ride and we are excited to celebrate this event with a fun-filled day!

The 2010 Cycle the Seacoast was a great success, with 200 cyclists, 125 volunteers
and more than $50,000 raised at the inaugural event. This ride is part of a group of
other fundraising events put on by the American Lung Association to support our
mission; we are fighting for air through education, research and advocacy. Without
your help, our history of success would not have been possible.

We are committed to assuring that the maximum amount of money raised by the
Trek goes to our mission.You are a critical factor in keeping costs down. We are
very pleased that so many of you are using our electronic options for fundraising
and communications.Your actions reduce our expenses and reduce pollution.

Thank you once again for registering for the 2nd annual Cycle the Seacoast!
We look forward to seeing you at Little Harbour School on
Sunday, May 1, 2011!

Sincerely,

The Staff of the American Lung Association of New England

ALA Contact Information

Please visit our website at biketreknewengland.org as we are continually adding
new Trek information. If you cannot find what you're looking for, please feel free
to contact us directly. The ALA staff are happy to answer your questions.
General Questions Trek Teams
1-888-241-6566 x0312 Gale Auclair
biketreknewengland.org gauclair@lungne.org
Event Management 207-624-0302
Kathryn Libby Volunteers
klibby@lungne.org Kim Denbow
207-624-0307 kdenbow@lungne.org
207-624-0313
TABLE OF CONTENTS
FIND WHAT YOU'RE LOOKING FOR

Mission and Driving Directions 1

What to Expect 2
Dates to Remember 2
Check In Process 3
Paper Work and Fundraising Procedures 4
Fundraising
Developing a Plan 5
Soliciting Donations 6
Managing Donations 7
Incentive Program 7
How to Prepare and What to Bring 8
Ride Smart 9
Safety Regulations: Rules for Riding 10
Ride Safety 11-14
Trek Teams 15
Sponsoring Bike Shop: Papa Wheelies 16
Trek Sponsors Back cover
MISSION
ABOUT US

About the Mission

The American Lung Association (ALA) is the oldest voluntary health organization
in the nation. The mission is to save lives by improving lung health and preventing
lung disease. With the funds you raise, we are fighting for air through education,
research and advocacy. Without your help, our history of success would not have
been possible.

Where Your Contribution Goes

To find more information about how your contribution helps the American Lung
Association of New England, please follow these steps to view our Annual Reports
online:
• Visit our website: lungne.org
• Click “About Us”
• Click “Annual Reports”
If the current Annual Report you are looking for has not been posted, please
check back again periodically

Driving Directions to
Little Harbour School
50 Clough Drive
Portsmouth, NH 03801

From North (Maine): From South (Massachusetts):

• Take I-95 South to exit 7 (Market St) • Take I-95 North to Route 33 Exit 3
• Left on market st toward Greenland/Portsmouth
• Right on US-1 South • Route 33 becomes South St
• Left on Middle St • Right on Clough Dr
• Left on Miller Ave • Little Harbour School will be on right
• Left on South St
• Right on Clough Dr
• Little Harbour School will be on right

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 WHAT TO EXPECT
PLAN AHEAD

Your Trek Experience Includes:

• Cycle the Seacoast commemorative t-shirt

• Medal of accomplishment and BBQ meal at the finish line
• Sponsor product donations and fundraising incentive prizes
• Volunteer and route support from start line to finish line

Dates to Remember

April
• Team registration deadline is April 8. Must have a minimum of five registered
participants to be considered a Team.
• The deadline to qualify for speedy check-in is April 8.
• Trekker Check-in - Hilton Garden Inn, Portsmouth, NH on April 30

May
• 2011 Cycle the Seacoast – Little Harbour School on May 1, 2011.
(Trekker Check-In and Registration available on site)

Check in and Ride times

100 mile route

• Check in time: 6:00 a.m. – 7:00 a.m.
• Ride starts: 7:00 a.m.
50 mile route
• Check in time: 7:00 a.m. – 8:00 a.m.
• Ride starts: 8:00 a.m.
25 mile route
• Check in time: 8:00 a.m. – 9:00 a.m.
• Ride starts: 9:00 a.m.

Save the date for the 2012 Cycle the Seacoast

May 6, 2012

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CHECKING-IN
GETTING STARTED

Check-In Process
All Trekkers are required to attend a check-in prior to the start of the event.
Check-in will be located at the Hilton Garden Inn on Saturday, April 30 and at LIttle
Harbour School on Sunday, May 1.

Regular Check-In
Regular check-in is for participants who have missed the Speedy Check-In deadline
(April 8, 2011) and who are turning in checks or cash or are registering the day of
the event.

Check-In Requirements:
$250 fundraising minimum ($125 for 7—17 years old)
Completed & signed Bicycle Inspection Form and Safety, Crash Prevention & Code
of Conduct Form

Speedy Check-In
Why stand in line if you don’t have to? Turning in pledges early does have benefits!
The Speedy Check-In line moves faster than the Regular Check-In line...that’s what
makes it speedy! If you qualify for Speedy Check-In you will be notified by mail prior
to the event.

Speedy Requirements: All of the following need to be turned into the ALA via
email, mail (postmarked by) or fax by April 8, 2011.

• $250 fundraising minimum ($125 for 7-17 years old)

• Completed & signed Bicycle Inspection Form and Safety, Crash Prevention &
Code of Conduct Form

Winner’s Circle Check-In

When our participants fundraise beyond the minimum requirements, they allow
us to spend more on lung health programs. Our prestigious Winner’s Circle Club
members receive special incentives, a commemorative jersey, their own check-in
line and VIP treatment during the event. If you qualify for Winner’s Circle you will be
notified by mail prior to the event.

Winner’s Circle Requirements:

• $500 or more in fundraising
• Completed & signed Bicycle Inspection Form and Safety, Crash Prevention &
Code of Conduct Form
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PAPERWORK
FOR A SEAMLESS TRANSITION

Fundraising Procedures

All fundraising must be accompanied by a completed pledge sheet, with the cyclist’s
name and cyclist number. Without this information we are unable to properly enter
pledge information into your account.

Cash

Cyclists must convert cash into a bank check or money order (not a personal
check) before submitting to ALA.

Checks

Checks must be sent to ALA (by cyclist or donor) as soon as they are written or
collected. All checks must be payable to ALA. If you have received a check made out
to you, please endorse the back and write “payable to ALA”.

Online Services

• Donations can be made online using a credit card.

• Cyclists cannot enter collected donations online (i.e. checks, money orders or
workplace giving). These should be mailed directly to ALA.

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FUNDRAISING
DEVELOPING A PLAN

Fundraising Online

Create a Website: You can create your personal Trek fundraising web page through
ALA online services.

You can then email your page and request contributions from family, friends, co-
workers and businesses. The recipient can pledge you directly online with a credit
card.

To create your page, visit biketreknewengland.org.

Send out E-mails: E-mail is a great and simple way to get information to a lot of
people in a short amount of time. Unlike letters sent through the mail, e-mails can
be much shorter but can still be powerful tools to help you get your fundraising
message to a large group of people.

When you write e-mails to potential donors, be sure these people actually use
e-mail as a way of communication. For those people that use it everyday, it can be a
good way to gain fast access to your audience.

It should be noted that e-mail may not be appropriate when targeting your "Heavy
Hitters" for large donations. In the event you are seeking large donations, a
personalized letter or face to face request is a better option.

Draft a Target List

You will be surprised at how many people you know and what a resource they
can be for fundraising and encouragement. Remember you are not asking for a
contribution for yourself; you are asking for their support of the American Lung
Association.
Have you thought of asking these folks to be a donor?
• Aerobics/Spin Instructors • Florist
• Babysitter/Daycare Center • Golf Partners
• Business Suppliers • Hair Stylist
• Car Dealers • Insurance Agent
• Parents • Manicurist
• Clients • Minister/Church Members
• College Classmates • Neighbors
• Co-Workers • Relatives
• Dentists/Doctors • Sorority/Fraternity
• Employer • Spouse’s Business Associates
• Financial Advisor • Veterinarian 5
 FUNDRAISING LETTERS
SOLICITING DONATIONS

Now that you have your lists and your online website organized, you can start
working on your donation letter. Our past Trekkers have found the best way to raise
money is by writing a personal request letter. Writing fundraising letters allows you
to easily share information about the ALA and why you are riding the Trek.

With every letter you mail, you should include a pledge form with your Trekker
information on it and a return envelope. If you send your letters via e-mail be sure
to include your link to your personal fundraising page.

Veteran Trekkers suggest:

Make it Personal
We all love to get meaningful mail, so personalize your letter. Let them know the
reasons why you are riding the Trek. Is it in honor of a family member who died
of lung disease, a child with asthma or the work of the American Lung Association?
Let your donors know that you have personally contributed yourself financially and
physically. Let people know that you are not just riding for the day, explain your
training commitment from now until May 1st. These personal touches will help your
recipients connect with you.

Keep It Short and Sweet

While everyone loves getting a letter, nobody has the time or desire to read
something long and drawn out. The letter should be short (no more than one or
two pages), concise and easy to read.

Show Me The Money!

We recommend giving your donors suggested giving levels. By including your
fundraising goal in your letter, donors will know exactly how much money you need
to raise to reach your goal.

Fun Idea! Have them donate per mile:

5 center per mile = $6.25 / $12.50 / $25.00
50 center per mile = $12.50 / $25.00 / $50.00
$1.00 per mile = $25.00 / $50.00 / $100.00

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FUNDRAISING
INCENTIVES & MANAGING DONATIONS

Set a Deadline
People are generally motivated by deadlines. We give you a deadline for your own
fundraising, and we recommend you give your donors an even earlier date. This is a
good way for you to assess your progress before it is too late.

A Gentle Reminder
Many people will get your letter, think to themselves that they would love to help,
put the letter aside and completely forget they even received it.

The best way to send a reminder is to give personal training updates. Tell them how
your training is going.

Let them know that the fundraising is going well, but that you still have $X to
go before you reach your goal. At the end, ask them again if they would consider
sponsoring you for this great cause.

Single out Special Donors

Finally, think about setting at least one high giving mark or single out a handful of
people you think might consider this higher level and writing them separate letters.
Note: Remind them that their donation is tax-deductible.

Incentive Program
Raise $500 or more and become a part of our
prestigious Winner’s Circle Club! Club members
receive Winner’s Circle level incentives,VIP treatment
on event weekend, special recognition and a Winner’s
Circle Reception in the fall.

To qualify for the Winner’s Circle day of event benefits,

pledges must be paid in full in the amount of $500 or
more. Pledges must be paid by April 8, 2011 in order
to count towards day of event qualifications.

Day of event benefits include:

• Exclusive Winner’s Circle check-in at the

Hilton Garden Inn on Saturday, April 30
• Commemorative cycling jersey (to wear at the
event)
• Special Winner’s Circle helmet sticker
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 HOW TO PREPARE
WHAT TO BRING & WHAT TO EXPECT

Cycle the Seacoast is a fully supported ride. There will be rest stops, SAG vehicles
and bike mechanics along the route to assist with first aid needs and small
mechanical repairs. We suggest that you bring the following with you to be fully
prepared for your ride.

To be Carried by Trekker:
• Emergency Medical Info • Bike gloves
• Health Insurance Card • Rain Gear
• Prescription Medications • Adjustable wrench
• Money • Rear view mirror
• Ace bandage & Band-Aids • Bicycle bell
• Aspirin & Advil • Tire irons & Patch kits
• Bag Balm • Tire pump & 2 extra tubes
• BenGay • Sunglasses
• Bug Spray • Sunscreen
• Chapstick • Trek Map
• Helmet (required) • Water Bottles (2) (or
Camel Back)

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RIDE SMART
STAY SAFE DURING THE TREK

The Trek is Not a Race

Bicycling enthusiasts come to have fun while supporting the Lung Association. As a
cyclist, riding safely is your responsibility. Stay alert and encourage everyone around
you to ride safely.

The Lung Association goes to great lengths to help ensure the safety of our riders.
Local police, hospitals, and emergency services are alerted before the Trek passes
through their community.
cycletheseacoast@lungne.org
1-888-241-6566 ext. 0312

Trek Safety Patrol

The Trek Safety Patrol (TSP) is a group of
seasoned cyclists who ride the Trek and
educate trekkers about the “Rules of the
Road”. Besides being a second pair of eyes
for the American Lung Association, TSP
members are identified by their neon
yellow sash, and are there to lend a
helping hand to Trekkers in need!

We are looking for new members of the

Trek Safety Patrol! As the Trek grows, so
does the need to educate cyclists about safe
riding practices.

Please contact Gale Auclair at

gauclair@lungne.org for more information
about joining the Trek Safety Patrol.

Your Cyclist Numbers

Each cyclist is assigned a unique number to wear during the ride. This number is
used to identify you during the day. For safety purposes, it is mandatory to wear
your number while riding. Should have a problem along the route, this number will
help us retrieve your medical and emergency contact information immediately.
You will receive your cyclist numbers when you check-in at Little Harbour School,
along with instructions on proper number placement.

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 SAFETY REGULATIONS
RULES TO KNOW AND FOLLOW

Rules:

• Ride on the right side of the roadway, with traffic. Remember: No Drafting!
• Children under the age of 7 may not ride. Children between 7-12 must ride on
a tandem bike or tag-a-long.
• All Trekkers under 18 MUST ride with their parent or guardian at all times
during the Trek (limit three children supervised per adult).
• When riding, you must always wear an ANSI or SNELL approved helmet, even
on college campus grounds.
• Riding with a MP3 player, iPod or other music device IS STRICTLY
PROHIBITED!
• Obey the signals and instructions of the Trek Volunteer route marshals, safety
patrol and riding police officers.
• The American Lung Association and our many volunteers provide
route support from 7:00am until 3:00pm.
• The Safety Patrol is available along the Trek Route. The Safety Patrol cyclist are
along the route ensure everyone is practicing safe cycling habits. They can be
identified by their neon yellow sash.
• Be mindful of automobile traffic. The general public is not used to a large group
of cyclists on the road and may not be paying attention to their driving.
• Ride in single file. We must share the road safely and respectfully with all
vehicles and other cyclists.
• Ride a safe distance away from the cyclist in front of you.
• Never stop abruptly in the middle of the cycling lane.
• Before you stop on the road, shout “Stopping” and give a hand signal. Pull as far
off the right side of the road as possible.

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RULES FOR RIDING
WHAT TO DO BEFORE THE TREK

Before You Ride Safety

Maintain & Regularly Inspect Your Equipment

Be safe and keep your bike tuned up. Take it to one of our Sponsoring Bike Shops at
least twice a year for professional inspection. Secure any loads tightly to a rack or
trailer. Before every ride be sure to:
• check that the brakes work properly and don't rub
• check tires and to ensure that they are firm
• make certain quick releases and other bolts are tight

Be Prepared
Always take along basic tools, patch kit, pump, rain gear, a few extra dollars and
change (for a pay phone). In addition to water bottles, pack an energy bar just in
case your ride lasts longer than expected.

Dress for the Occasion

Wear bright colors to be easily seen. Don't wear loose clothing and don't leave
any laces or strings dangling or they may get tangled in the gears or wheels. We
highly recommend that you wear padded cycling shorts to help prevent chaffing and
additional padding for long rides. Cycling gloves protect your hands and help reduce
fatigue. NEVER wear headphones on a bike, you need all your senses!

Wear a Helmet Correctly

Helmets are required by law for anyone under 16 but everyone is required to wear
a helmet in order to participate. If your helmet doesn't fit properly, it isn't likely
to serve you well if you crash. Do the "Eyes, Ears, Mouth Test" every time you go
cycling. First, place the helmet on your head -- it should be level and snug. If it slides
around you need to insert additional pads.

• Eyes: looking up past your eyebrows, you should see

the edge of the helmet
• Ears: the straps should meet right under your earlobes
• Mouth: when buckled, the strap should be loose
enough so you can breathe and insert two fingers
between it and your chin, but tight enough that if you
drop your jaw you can feel the helmet pull down on
the top of your head.

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 RULES FOR RIDING
WHAT TO DO DURING THE TREK

While You Ride Safety

Watch for Animals

Animals are often excited by the movement of bicycles. Always yield to horses.
Most unleashed dogs are not dangerous. Simply stopping may halt their chase.
Squirting water and a forceful "NO!" also work well. Never kick at dogs.

Use Care at Rail Crossings

Always cross train tracks at right angles and avoid drain grates to prevent your
front wheel getting pulled down.

Don't Swerve Between Parked Cars

Ride in a predictable manner by proceeding in a straight line.

Make Eye Contact

The best way to communicate your intentions with other drivers is to get their
attention with eye contact.

Be Prepared for Weather Conditions

If it's raining, allow yourself extra distance to stop. If it's clear, use ample sunscreen
and drink extra water.

Anticipate Hills by shifting in advance.

Only Pass on the LEFT

Only pass on the left of other cyclists. Call out “On Your Left” to warn them.

Create Gaps
Create gaps in the line to allow space for passing cyclists or cars to advance.

Think For Yourself -- Fight Mob Mentality

When riding in a large group, the "strength in numbers" can be intoxicating.
Remember that individual thinking and action is essential for everyone's safety.

Always Ride With Lights at Night

New Hampshire State Law requires a headlight and rear red reflectors visible from
at least 500 feet when riding at night. Flashing tail lights and light colored and/or
reflective clothing are highly recommended. See and be seen!

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ROAD SAFETY
WHAT TO REMEMBER

Driving on the roads requires care and courtesy. As road users, cyclists must be
predictable and obey all traffic laws by riding in a responsible manner. Do your part
by being a good ambassador to cycling.

Below are a few bicycle driving rules for your review:

Obey All Traffic Laws
Bicycles are vehicles and must obey all traffic laws, including stop signs and traffic
signals. It can be tempting to ignore traffic rules, but this is when most crashes
occur.
Ride With Traffic
Always ride on the right side of the road. Do not pass motorists on the right. If you
approach an intersection with a right turn lane and intend to continue straight, ride
in the through lane with traffic.
Signal All Turns
Look back before you make a lane change or turn. Signal safely in advance using one
of these signals.

Making Left Hand Turns

You may turn left as a vehicle (1) by moving into the left side of the travel lane (or
left turn lane). OR Cross like a pedestrian (2) by stopping, dismounting, and walking
across crosswalks.
Always Ride With Lights at Night
New Hampshire State Law requires a headlight and rear red reflectors visible from
at least 500 feet when riding at night. Flashing tail lights and light colored and/or
reflective clothing are highly recommended. See and be seen!
Communicate With Other Cyclists
Let other cyclists behind you know when you approach hazards. Inform cyclists
in front when you are drafting. Call out with a friendly greeting when you are
passing. Do not shout "All Clear" at stop signs as each cyclist must take personal
responsibility and obey traffic laws.

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 ROAD SAFETY
RIDING WITH OTHERS

Ride Single File in Traffic

Always ride single file except when passing others. Also, notify
other bicyclists of approaching cars by shouting "car back!"

Watch for Potential Hazards

Scan the road 100 feet ahead for hazards such as debris, tracks, drains or potholes.
Allow time to maneuver around these hazards and negotiate with traffic. Avoid
riding into an opening with traffic. Avoid riding into open car doors by giving
yourself 3 or 4 feet.

Warn Others When Approaching

Bicyclists must yield to pedestrians. Be courteous by warning others with a ring of
your bell or a friendly greeting. Allow plenty of space when passing.

Signal Before Stopping

When you are preparing to slow or stop, indicate your intentions to others using
hand and verbal warnings.

Pull Off Road When Stopped

If you need to stop for any reason, pull completely off the road to avoid obstructing
other bicyclists and other road users.

Getting your body in the right shape for bicycling is extremely important.You must
train on a bicycle to specifically prepare your body.

Visit biketreknewengland.org and choose Cycle the Seacoast and Resources for a
sample training schedule.

Note: Please consult your physician before beginning this or any training
routine and for a nutrition plan that meets your health requirements.

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TREK TEAMS
HOW TO BECOME PART OF ONE

Safety regulations can be easier to remember when you've got others with you. As
you contemplate your journey across the Seacoast, consider riding as part of a Trek
Team!

Why Be Part of a Trek Team?

• Trek Teams train together, fundraise together and support each other.
• Teams have fun designing t-shirts and jerseys, hosting team parties and
fundraising events!
• Corporate teams find that the Trek builds strong employee relationships and
encourages employee wellness.

Team Captains are Leaders Who:

• Demonstrate management skills, lead by positive example, build new
relationships, and inspire team members.
• Contact Teams Manager Gale Auclair at 1-888-241-6566 x 0302 for more
information about joining a Trek Team or becoming a Trek Team Captain.

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 PREPARING
YOUR BICYCLE AND YOU

Official Bike Shops

The Official Cycle the Seacoast Bike Shop supports cyclists prior to the ride by
providing:

• Technical Assistance
• Free Bike Inspections
• Training Rides

We are proud to have Papa Wheelies Bicycle Shop as the Official Bike Shop for the
2011 Cycle the Seacoast. Papa Wheelies will provide mechanical support during the
event which ensures that you will have a safe and enjoyable ride.

Bike Repairs
Sponsoring bike shops setup repair tents at each facility and offer bike repairs. Bike
Mechanics are also located along the Trek route should you need assistance while
on the road. Labor is free, but please bring money for parts.

Bike Shop Coupons!

The following coupon is valid to the 2011 Trekker who received this handbook.
Present your official Trekker ID card. Please support the bike shop that supports us!

FREE LIFETIME SERVICE WITH E V E RY N E W B I C YC L E P U R C H A S E

653 Islington St.Portsmouth.NH

www.papa-wheelies.com

T RAIN A LL W INTER
R IDE S TRONG IN THE S PRING !
CycleOps Mag Trainer Stock Up Now:

reg $200 $149. 99 Tubes

*Offer good only with coupon. Limit one Buy 1 Get 1 FREE
per customer. *Offer good only with coupon.

R E N TA L S • F I T T I N G • T R A I N I N G S T U D I O • G R O U P R I D E S

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Our Sponsors

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