Ibiza 2015Cycle Challenge

Roundthe Island

Information guide

1–4 May

WelcomeThank you for taking part in our unique two-day HAIRraising event –

Round the Island Cycle Challenge, Ibiza 2015!

Please read through the information in this booklet carefully and keep it safe so that you can refer back to it. We hope that it will answer any questions

that you may have, but if not, please do not hesitate to contact the Challenge Events team by calling 020 7239 3164 or emailing challenges@gosh.org

Remember, the money raised from the trip will go towards the HAIRraising appeal to build a new respiratory ward at Great Ormond Street Hospital.

Thank you so much for all your support.

Please note – it is important that you provide us with your insurance and flight details using the rider details form, which will be emailed to you soon.

“I’ve taken part for the past three years and loved the whole

experience. I can’t wait to take on the challenge

once again in 2015!” Luisa, Participant

“It was challenging, rewarding and an incredible experience. Ibiza is beautiful and I made some amazing new friends. I would never miss the Ibiza bike ride for GOSH – it’s one of the highlights of my year!!!”

Lee Stafford, participant in 2012–2014

ItineraryOur challenge takes you round the lovely island of Ibiza, with spectacular sea views, beautiful beaches and idyllic hillside towns. There are two routes available for you to choose from: route one, which is shorter and less hilly, and route two, which is more challenging as it covers a further distance and takes in more climbs. Both routes are on road and suitable for either road bikes or hybrid/mountain bikes.

You will be met at Ibiza airport and then transferred to the Corso Hotel, which will be your base for the next three nights. Depending on your time of arrival, there will be a bike fitting in the afternoon for those hiring bikes, and mechanics will be available all afternoon for those who need assistance with their own bikes. We will have a briefing before we enjoy a welcome meal together in the evening.

After breakfast, the guides will take both groups out on the back roads of Ibiza to enjoy a spectacular day of riding.

Route one – Cala Llenya (approximately 65km)After leaving Ibiza Town, the day starts with a gentle climb to a highpoint of 156m, then continues along coastal roads with opportunities for swimming. Lunch is in the beautiful Cala Llenya area at one of the authentic Ibiza restaurants, with stunning views of the surrounding coastline. You will get the chance to experience the local cuisine. After lunch, we head inland and cycle through picturesque towns. Then it is downhill to the hotel to enjoy some well-deserved rest and relaxation.

Route two – Portinatx (approximately 100km)Once out of Ibiza Town, we start with a gentle climb and ride along the coastal roads to the first stop of the day at the beautiful town of Santa Eulalia. From here, we depart on our tough climb for the day to the highest point of our challenge. The route is incredibly scenic, overlooking pretty coves and the beautiful Serras. We have a brief stop in San Juan de Labuja, before descending to our restaurant close to Portinatx for lunch. There is a chance for a swim before we spend the afternoon cycling on largely deserted roads through beautiful scenery, taking in several quaint and authentic villages, including San Carlos, Sant Joan de Labritja and Santa Gertrudis. After that, it is a predominantly downhill route back to the hotel.

After the day’s riding, the two groups will enjoy a meal in the hotel.

DAY

DAY

Friday 1 May – Arrive at Ibiza

Useful informationTour cost includes:Ṿ three nights accommodation

and meals

Ṿ logistical support with signed routes and cycle guides

Ṿ cycle mechanics and medics

Ṿ bike hire

Tour cost does not include:x flights to and from Ibiza

x personal travel allowance

x alcohol and personal items

x travel insurance

Saturday 2 May – First full day of riding

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Both groups head out for an altogether tougher and longer day in the saddle. We all set off straight through the centre of Ibiza Town.

Route one – Cala Vedella (approximately 65km)Once on the open road, we head around the coast, taking in the fantastic scenery and then stop for lunch on a beautiful beach. Our ride in the afternoon is a real treat, but not without its difficulties. We pass directly through the peaks of the Southern Sierra in the beautiful and remote Benimussa area. Once back on the southern coast, we return to Ibiza Town via Sant Jordi.

Route two – Cala Conta (approximately 100km)Heading out along the coastal roads, we again have the chance to take in the magnificent scenery. The first rest stop is in the beautiful bay of Cala d’Hort. From here, we climb inland and only meet the sea again after 20km, where we stop for lunch at the lovely beaches of Cala Conta. After lunch and a swim, we start our afternoon’s ride with a spin through Ibiza’s second-biggest town, Sant Antoni de Portmany. As we come out of the town we have a tough climb of more than 200m. After a short descent, we reach our rest stop at one of the most spectacular viewpoints overlooking the coast at Las Puertas del Cielo. For the last 20km it is mostly a fast descent back to Ibiza Town.

In the evening, we all get together to celebrate as we swap tales of the day and contemplate what has been achieved. After a good meal together we make our way to Pacha, perhaps the most revered nightclub in the world, where our aching muscles no longer seem to matter and we party the night away. Entry to Pacha has been kindly donated to all Challenge participants by a local donor.

After breakfast, you are free to relax, unwind and bask in the glory that you have just accomplished the challenging cycle ride. The event has now finished, so if you are flying home on the Monday we will arrange your transfers to the airport. If you are extending your trip you will need to arrange your own transfers and accommodation, and you will be responsible for your onward stay.

DAY

DAY

Sunday 3 May – Second day of riding, the toughest day!

Monday 4 May – Return home

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Getting startedThis may be the first event of this type that you have been involved in, and so in preparation you may be looking to increase your strength, stamina, speed, and general fitness to complete the challenge.

You will need to set yourself training goals, based around a framework of both the gradual build up of your distances and increasing your overall level of fitness. This can be achieved over a structured timeframe with the commitment from you!

This guide outlines some of the general issues about training for an endurance event, and a suggested plan to get into shape. Many participants will have their own plans based on their own experience – the key to any successful training schedule is to start well in advance of the event, don’t kick off too aggressively, avoid injury, and enjoy the cycling!

A personal training planWhatever your physical condition, the key to enjoying your challenge is to build up your stamina.

Regardless of your fitness level start point, we recommend not to increase your training by more than 20 per cent a week. Remember to stretch (carefully) before and after each training session.

Please do NOT leave it until the last minute to start training. Your body needs time to build up the stamina and strength needed for your challenge and this is best achieved by training consistently over time.

Rest is as important as time spent training. We strongly recommend that you rest at least one or two days per week.

In the 10 weeks leading up to your challenge, try to leave your weekends for the long training rides where you may initially cycle 20 miles a day for two consecutive days, rising to 40 or 50 miles per day for two consecutive days towards the end of your training plan, with some inclines included. By that point you should be prepared for the challenge.

Training techniques Aerobic conditioningMost of the aerobic training that you do must be on a real bike and not on a cycle machine, as the cycle machine will not adequately prepare you for the conditions that you will encounter on your challenge. Don’t neglect hill training, as your challenge will consist of hills. Train with the shoes that you intend to use on your challenge as this will decrease the chances of blisters during your challenge.

Interval trainingIn the early stages of your training, alternate between cycling briskly for a few minutes and then returning to your original pace for a few minutes – get used to cycling at a reasonable pace. Repeat throughout your training period and gradually reduce the slower components of your training rides.

Cross trainingMany forms of aerobic exercise can be used to help you train for your challenge, such as running, walking, swimming, or even skiing. They all use some of the muscle groups that you will use on your challenge. Cross training adds variety and can help to alleviate the boredom associated with doing the same activity every day. But overall, don‘t deceive yourself – the best training for cycling is cycling!

WeightImprove your strength by adding weights into your training programme. Strengthen your leg and buttock muscles by using free weights or weight machines. This will all help when it comes to those hills! Strengthening other muscle groups – such as your abdomen, back, shoulders, chest and arms – will enhance your training.

DietThere are many specially formulated sports drinks and foods offered to those training for endurance events. A number of these are helpful in sustaining energy and you should experiment to find those that best suit your needs. Before you start buying supplements by the caseload, look at your basic diet. Complex carbohydrates are the best source of food for your muscles (pasta, beans, rice, wholegrains, fruits and vegetables). Consult your GP if necessary. Ideally, your diet should be composed of 60 per cent carbohydrates, 20 per cent protein, 20 per cent fat and plenty of water!

As you increase the distance over which you are training, you will need to ensure that you eat well, both before and after you train. You must eat or drink a carbohydrate-rich food during the

hour following a long training session, ideally within the first 20 minutes. Keep a post-activity food stash handy (energy bars, sports drinks, fruits etc) or eat a carbohydrate-rich meal. WARNING: Avoid training too soon after eating – your blood will be diverted to your muscles rather than being used for digestion, which is likely to lead to stomach upsets.

If you are a few pounds overweight, the right diet combined with the training schedule should soon see them start to fall off – which will help on the hills! But to train well you need to eat well, so meals need a bit of planning also.

HydrationIt is advised to drink every 15 minutes, consuming at least one litre of water per hour while training. However, it is recommended that individuals with no specific health concerns limit the consumption of sports drinks to one litre for every two litres of water consumed. You can help your body to absorb the

water that it needs by eating foods containing sodium. If you have any health concerns or are on medication, it is important that you discuss hydration and your sugar/salt intake requirement with your GP. Watch out for signs of dehydration. In this respect, fluid output is as important as the input. If you are drinking a great deal but not passing water regularly, you may find you are dehydrated. Look at the colour of your urine (dark yellow-coloured urine is a warning sign of dehydration).

Training programmeThis training programme has been designed specifically for the regular/reasonably experienced cyclist. It can be amended or lengthened in terms of duration prior to the event. The important thing is to programme a build-up of distance within your training that reflects the nature of the event.

The emphasis of this training programme is to build up stamina and speed with regular training rides over long distances. During the weekend, long training rides with planned breaks is the style of training that will prepare you well for the challenge. We suggest riding with your other cyclists as often as possible: mutual encouragement works wonders!

Training advice

WEEK ONE

Mon: Rest

Tue: 30 minutes

Wed: Rest

Thu: 45 minutes

Fri: Rest

Sat: 30 milesRest halfway – 15 mins

Sun: 15 miles

WEEK SIX

Mon: Rest

Tue: 1 hr

Wed: Rest

Thu: 1 hr

Fri: Rest

Sat: 40 miles Rest halfway – 15 mins

Sun: 30 miles

WEEK TWOMon: Rest

Tue: 30 minutesWed: Rest

Thu: 45 minutesFri: Rest

Sat: 35 milesRest halfway – 15 minsSun: 20 miles

WEEK SEVENMon: Rest

Tue: 1 hr

Wed: Rest

Thu: 1.5 hrFri: Rest

Sat: 50 miles Rest halfway – 20 minsSun: 30 miles

WEEK THREE

Mon: Rest

Tue: 45 minutes

Wed: Rest

Thu: 45 minutes

Fri: Rest

Sat: 40 milesRest halfway – 15 mins

Sun: 20 miles

WEEK EIGHT

Mon: Rest

Tue: 1 hr

Wed: Rest

Thu: 1.5 hr

Fri: Rest

Sat: 60 miles Rest halfway – 30 mins

Sun: 40 miles

WEEK FOURMon: Rest

Tue: 45 minutesWed: Rest

Thu: 1 hr

Fri: Rest

Sat: 40 milesRest halfway – 15 mins

Sun: 25 miles

WEEK NINEMon: Rest

Tue: 1 hr

Wed: Rest

Thu: 1.5 hr

Fri: Rest

Sat: 30 miles Rest halfway – 15 mins

Sun: Rest

WEEK FIVE

Mon: Rest

Tue: 45 minutes

Wed: Rest

Thu: 1 hr

Fri: Rest

Sat: 50 miles

Rest halfway – 20 mins

Sun: Rest

WEEK TEN

Mon: 45 minutes

Tue: Rest

Wed: Rest

Thu: THE EVENT!

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FAQs

How much does it cost?There is a registration fee of £75. As you are aware the fundraising total for this trip is £1,300. The first instalment of £950 is due to the charity by 20 February 2015. The remaining balance of £350 is to be sent to the charity by 4 June 2015 (one month after completion of the challenge). Please remember that every penny really does make a huge difference, so if you are able to raise anything above this target, that would be amazing.

How do I get to and from the airport in Ibiza?There will be a transfer service for all participants and bikes (if required) from Ibiza airport to hotel Corso in Ibiza Town. Please note that if you are arriving before 1 May or departing after the 4 May you will need to arrange your own transfers to/from the airport. Remember flights and transfers in the UK are not included in the package. If you have not yet booked your flights, we advise you do this as soon as possible.

Once your flights have been booked, please add all the information to the rider details form, which will be emailed to you.

What will the meals be like on the event?For those staying in the hotel accommodation, all meals are included in the trip. Any snacks, drinks or other food purchased to supplement this will be at your own cost. You will be provided with three varied and nutritious meals a day. A breakfast buffet will be served at the hotel, lunch will be served en route at a restaurant and a buffet dinner will be served back at the hotel in the evening.

There will also be water and snack stops along the route so you can keep refuelled along the ride. Any other drinks at the hotel or restaurant will need to be paid for on an individual basis. Please note, if you are staying in your own accommodation, breakfast and dinner (on Friday and Saturday) are not supplied. On the Sunday evening, all participants are welcome to the celebration meal and guests can also attend (additional costs apply and there is limited availability).

Please note we will do our best to accommodate all dietary requirements if informed in advance.

Will there be mechanical support?The route will be fully sign posted. There will be roaming mechanics cycling as well as support vehicles on the route. If you experience any mechanical problems, you can contact the emergency support number (which will be provided in Ibiza) and support will be provided as quickly as possible.

Can I upgrade my hotel room?If you would like to change your booking to either a single room or upgrade your hotel room, please contact challenges@gosh.org as soon as possible. Providing there is still availability at the hotel this will not be a problem. Please note that additional charges will apply.

Can I bring my own bike?You are welcome to bring your own bike, but please be aware that you are responsible for it at all times. Action Challenge provides a free bike transfer service to Ibiza via vehicle transfer. You can book this using the rider details form, which will be emailed to you. If you have any questions, please email events@actionchallenge.com for further details. Alternatively, you can arrange bike transfer with your chosen airline. You’ll need to ensure that your bike is packed safely (we recommend a hardcase bike box). Most airlines are happy to carry bikes and charge a small supplement. Don’t forget your helmet.

How fit do I need to be?This challenge requires a good level of fitness. The more time spent in the saddle and on the road, the more you will enjoy the experience! Please read through the training schedule to help get you prepared for the challenge.

What is the HAIRraising appeal?The HAIRraising appeal, led by hairdressing entrepreneur John Frieda, began in 2010 to bring together the UK hairdressing industry to support Great Ormond Street Hospital Children’s Charity. The money raised from the challenge will go towards the HAIRraising appeal to build a new respiratory ward at the hospital.

How much of the money raised will go to Great Ormond Street Hospital Children’s Charity?Approximately 50 per cent of the money you raise will go directly towards the work of Great Ormond Street Hospital Children’s Charity. The remaining amount is required to cover the cost of your challenge. Anything you raise over the minimum fundraising target will go directly to the charity. So please remember that the more you raise, the more you will be able to help the hospital.

How will I raise this money?We will be in touch with regular tips via our monthly e-newsletters and you can also find plenty of great ideas on the website gosh.org/fundraisingideas

If you haven’t already, then the first step we recommend is to set up an online fundraising page at JustGiving.com–this is a great way to collect sponsorship money without doing lots of extra leg work! If you would like any further tips and advice, then do contact the Challenge Events team who will be happy to help.

Please note: as the price that we pay Action Challenge for your package exceeds £500, you will be considered a ‘professional fundraiser’ as defined by the Charities Act 1992. This means you will need to ensure that when you obtain sponsorship you give the following statement:

“I am participating in a ride to raise funds for Great Ormond Street Hospital Children’s Charity. I have guaranteed to raise at least £1,300 for the charity, of which approximately 50 per cent will be used to pay the costs of my trip.”

What insurance do I need?You must take out travel insurance, and if you are taking your own bike, we strongly recommend that you take out additional bike insurance for this event to protect against theft, damage or loss. We also advise that you check your home contents insurance policy (if you have one) to see what it covers. You are reminded that neither Great Ormond Street Hospital Children’s Charity or Action Challenge can be held responsible for any damage to your personal items. If you would like assistance with suitable insurance policies, please contact the Challenge Events team for a list of recommended suppliers.

Can I extend my trip?Yes. You can extend your trip but you will need to arrange your own transfers to/from the hotel. If you would like to stay in the same hotel, then please email challenges@gosh.org for details of accommodation costs. Please ensure that you also fill out all of your extension details on the rider details form.

Below are the answers to some frequently asked questions. If your query is not addressed by this guide, please do not hesitate to contact us.

Kit ListCLOTHING Cycling shorts One or two pairs of padded shorts strongly recommended

Cycling tops Cycling tops with pockets are great for carrying snacks

Long sleeve cycling jacket For sun protection

Cycling gloves

Socks For cycling (minimum of two pairs of lightweight sport socks) and evenings

Cycling shoes Or suitable footwear eg trainers (should have thick, stiff soles) Pedals and cleats if using road bikes

Waterproof You hopefully won’t need it but worth having just in case!

1 x warm pair of windstopper/ waterproof gloves

Warm clothing Useful in the evenings

Scarf/bandana For protection against wind and sunburn

Swimsuit and small travel towel For those swims en route and after the ride

Clothes and footwear For evenings at the hotel and to party the night away at Pacha!

BIKE AND CYCLING ACCESSORIES Cycle helmet (compulsory) You will not be able to participate in the ride without this

Saddle/front bag/small day rucksack For carrying small items while cycling, eg camera, sun cream

Water bottle/CamelBak/platypus We strongly recommend you bring a standard-sized water bottle so it will fit in the cage of your hire bike

TOILETRIES Personal toiletries

Wet wipes/tissues

Hand sanitiser

Lip balm with SPF

Sun cream/sun block SPF 30+ There is no shade on a bike!

Aftersun

FIRST AID Paracetamol/aspirin/ibuprofen/Dioralyte

Antihistamines/sting relief

Muscle rub

Blister kit Compeed

Plasters/bandages

Antiseptic cream/wipes

Knee supports

Sudocrem Very useful for saddle sores!

Any personal medication

GENERAL Passport and boarding cards Remember to check your passport is valid!

Insurance details and EHIC card

Phone and charger

Plug adaptor

Earplugs Sharing with noisy roommates can prevent sleep!

Camera, charger and memory cards

Sunglasses Lightweight cycling ones are ideal

Energy drinks Isotonic powders (good for making up your own energy drinks in your water bottles)

Use this to help you pack. If you have any questions regarding the kit list, please contact Action Challenge.

Energy bars/Jelly Babies

Challenge Events teamWe’ll support you on every step of your amazing challenge. If you need anything, or you want to tell us your story, just get in touch – we love hearing from you!

T 020 7239 3164 E challenges@gosh.org gosh.org/challengesGreat Ormond Street Hospital Children’s Charity,40 Bernard Street, London WC1N 1LE

Action Challenge UK

T 020 7609 6695E events@actionchallenge.comAction Challenge UK Ltd, United House, North Road, London N7 9DP

We’re here to help!

Great Ormond Street Hospital Children’s Charity. Registered charity no. 235825.

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Danielle HeatherTash

Alison

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Amy

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