SUNDAY, 25 NOVEMBER 2018MSWAOCEANRIDE.ORG.AU

RIDE GUIDE30KM AND 50KM RIDES

Please find enclosed information for the 30km and 50km Rides including regulations, parking, transport course maps. If you have any questions after reading this information please don’t hesitate to get in touch

Call: (08) 6454 3131 or Email: events@mswa.org.au PLEASE NOTE: If you feel unwell prior to starting or during the ride,

it is advisable to withdraw from the event.

RIDE GUIDE - 30KM & 50KM RIDES WWW.MSWAOCEANRIDE.ORG.AU

TOP TIPS FOR HAVING A SUCCESSFUL RIDEBefore the day – have your bike serviced, or:

● Clean your bike.● Check your tyres to ensure they are pumped, and the tread is not worn.● Lubricate your chain. A light or Teflon based oil is recommended as it collects less dirt and grime.● Take the bike for a quick ride - listen for noise. Be aware of the noises that your bike is making.

Unusual noises are generally a good warning sign that your bike is not running exactly as it should.● Check your brakes.

On the day● Make sure you check your tyres before you leave home. ● Basic bike maintenance will be available at the start line and along the course, thanks to the fantastic staff

from The Local Spokesman and About Bike Hire.

Health and nutrition ● Drinking

- Hydration is crucial and the best way to tackle this is to consume plenty of water during the ride. Even on a cool day, your body will require the replacement of fluids lost during the ride. This may be supplemented with a sports drink.

- There is a water station located along the route at City Beach. Please refer to the course map for more information.

- It is advisable that you bring two bottles of water with you.

● EatingConsume the normal expectation of food that your body has been accustomed to for the chosen distance you have nominated. You should have a meal at least 90 mins before the start time of your ride and then choose to consume small quantities of food for the rest of the journey. Riders doing the 30km distance generally do not need much to consume for the short distance – however, having a proper meal before the distance is the key. For 50km riders once again a proper meal at least 90 mins before the ride is recommended and with the slightly longer distance employed, having some food along the ride is recommended. The choice of less processed food is always best for any cycling-based event.

Your Ride● It is NOT recommended that you start the ride off with a sprint or exerting yourself as it will affect your

glycogen and muscle fibres. Instead build yourself up gradually and achieve a pace which is your normal tempo for your chosen distance. Smart cyclists undertake interval-based type riding when they do distances where there are short efforts and longer recoveries by way of intensity and pace. In this way when you approach the end of the journey you will continue to feel strong and steady, which is what you want to cross the finish line.

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SUNDAY, 26 NOVEM-BER 17

SUNDAY, 26 NOVEMBER 17

Welcome to the 2018 MSWA Ocean Ride

RIDE GUIDE - 30KM & 50KM RIDES WWW.MSWAOCEANRIDE.ORG.AU

REGISTRATIONIf you have not picked up your bib from MSWA prior to event day, it will be available for collection at the start line before your ride. The ‘Bib Collection’ desk will be open from 5:45am.

Please attach your bib to the front of your shirt using the safety pins provided. Ensure that you write your emergency contact details and medical conditions/allergies on the back of the bib as well.

Your bib is your identification ticket into the event and you are required to wear it for the duration of the ride.

30KM RIDEIf you’re riding the 30km course your bib colour will be PINK, which is the same as the coloured directional signage you will be following on the course.

GPX/TCX FilesPlease download the GPX and TCX files for the 30km Ride. These will give you an extremely comprehensive understanding of the route;

30km GPX file

30km TCX file

CUE SHEETSYou can also download the step-by-step cue sheet for the 30km Ride;

30km Cue Sheet

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SUNDAY, 26 NOVEM-BER 17

SUNDAY, 26 NOVEMBER 17

ride guide - 30km & 50km rides

*Example 30km Signage

*Example 30km Ride Bib

RIDE GUIDE - 30KM & 50KM RIDES WWW.MSWAOCEANRIDE.ORG.AU

50KM RIDEIf you’re riding the 50km course your bib colour will be RED, which is the same as the coloured directional signage you will be following on the course.

GPX/TCX FilesPlease download the GPX and TCX files for the 50km Ride. These will give you an extremely comprehensive understanding of the route;

50km GPX file

50km TCX file

CUE SHEETSYou can also download the step-by-step cue sheet for the 50km Ride;

50km Cue Sheet

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SUNDAY, 26 NOVEM-BER 17

SUNDAY, 26 NOVEMBER 17

ride guide - 30km & 50km rides

*Example 50KM Signage

*Example 50km Ride Bib

RIDE GUIDE - 30KM & 50KM RIDES WWW.MSWAOCEANRIDE.ORG.AU 4

COURSE MAPS

RIDE GUIDE - 30KM & 50KM RIDES WWW.MSWAOCEANRIDE.ORG.AU 5

SUNDAY, 26 NOVEM-BER 17

SUNDAY, 26 NOVEMBER 17

ride guide - 30km & 50km ridesROAD RULE AWARENESSThe MSWA Ocean Ride takes place on public roads that are open to general traffic. It is a SHARED ROAD RIDE. Traffic management systems are in place along the course and these include: traffic management personnel and road marshal volunteers at intersections and roundabouts, lane closures, signage and reduced speed limits. Ride within the law - Standard road rules that apply to motorists also apply to cyclists.

Police will be on the road and will fine those who:

● do not wear a helmet;

● disobey traffic lights at intersections and do not stop at pedestrian crossings;

● fail to keep left;

● ride more than two abreast;

● ride in a dangerous manner; and

● use a mobile phone whilst riding.

You must stop at all traffic lights, even if the road has been coned and there are lane closures.

STAYING SAFE:For your safety and the safety of other cyclists, volunteers, and the general public please follow the tips below:

● always wear your helmet when cycling; MSWA endorses the use of Australiancompliance helmets for this event;

● no musical devices/smartphones or earphones allowed;● abide by the road rules and obey directions from Police, traffic marshals and event staff;● always ride with the traffic, on the left of the road;● use hand signals if turning left or right or stopping;● only pass to the right of another rider and call out ‘passing‘ when doing so;● riders should be aware of “dooring” - when passing parked cars be cautious in case they suddenly open

their door right in your path.● In particular, take extra care around The Cove car-park in Cottesloe, due to scheduled

activities in the area.● it is your responsibility to follow the sign posted course; and● keep a look out for marshals holding signs to alert you to hazardous areas ahead.

The Police will be in attendance. Any cyclist found to be riding outside the road rules may be subject to penalties under the traffic road rules.

RIDE GUIDE - 30KM & 50KM RIDES WWW.MSWAOCEANRIDE.ORG.AU

TRAFFIC MANAGEMENT AND MARSHALLINGTraffic management systems are in place all the way along the course and there will be lane closures along West Coast Highway as well. Taborda Traffic Management will be assisting you on the day with signage, road management, and personnel, who will control traffic at various points along the route. There will be volunteer road marshals positioned throughout the course, including at major roundabouts and intersections. All volunteers and staff working will be clearly identifiable in MSWA branded high-visibility vests. Please note that our volunteer road marshals do not have the authority to stop traffic; they are there for your safety and for the safety of other road users. It is your responsibility to know the course.The below intersections are extremely high traffic areas, and with slightly different traffic management conditions in place for the 2018 MSWA Ocean Ride, we ask that all riders exercise EXTREME caution in these areas and:

● Obey ALL traffic signs and signals● Obey and abide by ALL road traffic rules

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SUNDAY, 26 NOVEM-BER 17

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ride guide - 30km & 50km rides

The below intersections are extremely high traffic areas, and with slightly different trafficmanagement conditions in place for the 2018 MSWA Ocean Ride, we ask that all ridersexercise EXTREME caution in these areas and:

! Obey ALL traffic signs and signals! Obey and abide by ALL road traffic rules

West Coast Highway and Hale Road

West Coast Highway and Scarborough Beach Road

West Coast Highway and Hale Road

West Coast Highway and Scarborough Beach Road

RIDE GUIDE - 30KM & 50KM RIDES WWW.MSWAOCEANRIDE.ORG.AU 7

SUNDAY, 26 NOVEM-BER 17

SUNDAY, 26 NOVEMBER 17

START LINE – Esplanade Reserve, Fremantle● The 30km & 50km Rides will start from the Esplanade Reserve, Fremantle at 7.00am.

● All 30km & 50km Riders need to be at the start line by 6.50am for a compulsory briefing.

● Please arrive 20-30 minutes early to allow time to collect your bib

● Riders will be starting in waves, depending on the timeyou have advised it will take you to complete the ride.Prior to the start, position yourself in lines according tothe time you have advised you will complete the ride in.

1.5 – 2 hours 2 – 2.5 hours 2.5 – 3 hours 3 – 3.5 hours 3.5 – 4 hours

● Gary from Roaming Barista and Tomas from Mr Bean’s Daily Grind will be onsite from 5:45amshould you wish to purchase a coffee before your ride.

● Basic bike maintenance will also be available at the start line thanks to the fantastic staff fromThe Local Spokesman and About Bike Hire.They will have limited spare parts available for purchase on the day, and it will be CASH ONLY.

● The start will be a controlled one behind a Perth Integrated Health BMW SafetyVehicle (see image) for the journey through Fremantle to Port Beach Road.All riders must remain behind the Safety Vehicle until they are wavedforward by the driver.

● At all times, riders must:- Be behind the lead vehicle – no rider is permitted to overtake the Safety Vehicle until they are waved forward by the driver- Obey and respect all traffic rules throughout the ride.- Follow the direction of traffic management personnel and volunteer road marshals along the course.- Know the course – consult the maps prior to the event day.

● A vehicle will follow behind the last rider and will be available to assist with mechanical or other issues.

● PLEASE REMEMBER THAT THE MSWA OCEAN RIDE IS NOT A RACE.

MEDICALIf a rider is in critical condition or if an ambulance is required, please call 000. St John Ambulance personnel will be situated at various locations along the course and will also have a team roaming along the course following behind riders.

ride guide - 30km & 50km rides

RIDE GUIDE - 30KM & 50KM RIDES WWW.MSWAOCEANRIDE.ORG.AU 8

SUNDAY, 26 NOVEM-BER 17

SUNDAY, 26 NOVEMBER 17

PARTICIPANT RULES & CONDITIONS● You must be 12 years or over to participate in these rides. Any riders between the ages of 12-17 are the responsibility of their guardian and are expected to remain with them throughout the duration of the ride.

● Riders must be able to maintain a speed of 20km/h for the duration of the ride.

● 30km riders must arrive at the finish line in Hillarys by 11am.

● 50km riders must reach the check point at Whitfords Nodes by 9.30am in order to continue on to the last 20km of the course. This means you will need to ride an average speed of 17.5km per hour from Fremantle to Hillarys. If you have not reached the check point by the required time, you will be asked to turn into Whitfords Nodes and will not be able to continue on for the extra 20km.

● To ensure safety and prevention of accidents – the Safety Vehicle will NOT be permitted to travel more than 25km/h through the City of Fremantle to the corner of Tydeman Road and Port Beach Road.

● Riders are required to keep a minimum distance of around 100 metres from the Safety Pace Vehicle up front. Participants that ride past the Safety Pace Vehicle will be removed from the course.

● Once outside of Fremantle – the Safety Vehicle will travel at speeds dependent on the road traffic rules or slower when safety mandates to ensure that this remains a community event.

● The Safety Pace Vehicle is in communication with the Event Organisers who are in turn communicating with traffic management, Main Roads and Police – and, they may at times be required to slow down the field for safety reasons. The field will thus be ‘neutralised’ and riders will be asked to ride slow until the OK is given for the speed to increase.

● The Safety Vehicle will travel up front with the first riders from the start to the finish at Whitfords Nodes, Hillarys. The Safety Vehicle will enter through the end gantry in front of the teams.

● Participants are to follow the directional signs and marshalling throughout the route. Traffic signals are being timed in some locations to minimise stops along the way – however, riders are to remember that the route is, for many parts, an open circuit. As such ALL riders MUST adhere and follow the normal WA Road Rules and Regulations.

● We encourage high visibility and as such the use of front and rear lights throughout the route is highly desirable. Please DO NOT place your lights on strobe phase but on continuous phase so you will not distract other bike riders behind you.

ride guide - 30km & 50km rides

RIDE GUIDE - 30KM & 50KM RIDES WWW.MSWAOCEANRIDE.ORG.AU 9

SUNDAY, 26 NOVEM-BER 17

SUNDAY, 26 NOVEMBER 17

TRANSPORTPARKING IN FREMANTLEOur friends at Wilson Parking are offering all MSWA Ocean Ride participants a special discounted rate of $4.50 (plus booking fee) for event day parking at the Cantonment Street car-park (corner of Cantonment and Queen Streets, Fremantle).

Download and set up the epark app on your phone now so you’re all ready to go on event morning!

1. When you arrive at the carpark, open up your app

2. Select the Cantonment Street carpark

3. Use code OCEAN18 to apply your discount

4. Then you simply hit START YOUR PARKING to commence

5. Enjoy your Ride!

6. When you return and are ready to leave, click STOP YOUR PARKING

● Entry between 4am – 9am on Sunday, 25 November 2018 ONLY● Valid for 10 hours● Drive up charges are the casual charges as displayed in the car park and on the website.

Please note: Do NOT park in residential areas of Fremantle and take particular note of all parking signs in the area. Local Rangers may be issuing fines.

ride guide - 30km & 50km rides

RIDE GUIDE - 30KM & 50KM RIDES WWW.MSWAOCEANRIDE.ORG.AU 10

TO THE START - TRAINSMSWA have partnered with Transperth for the 2018 MSWA Ocean Ride. This means that additional train services will operate on the Joondalup, Mandurah, Midland and Fremantle lines to get you to the start-line in Fremantle easily and on time for your ride! All participants are entitled to free travel on these extra morning services, as well as all train and bus services on the way home from the event, until 3pm. Simply bring your registration confirmation receipt along with you or wear your ride bib. All finalised train departure and arrival times for the morning of Sunday, 25 November are now available on the Transperth website here. Timings are also below for easy reference:

JOONDALUP LINE: WHITFORDS TO FREMANTLETRAIN 1 TRAIN 2

Whitfords Station departing 5.06am 5.46amStirling Station departing 5.18am 5.58amPerth Station departing 5.30am 6.10amFremantle arriving 5.50am 6.30am

Both trains will operate from Whitfords Station EXPRESS to Stirling Station, EXPRESS to Perth then EXPRESS to Fremantle Station.

MANDURAH LINE: COCKBURN TO FREMANTLETRAIN 3

Cockburn Station departing 5.30amBull Creek Station departing 5.38amElizabeth Quay Station departing 5.48amFremantle Station arriving 6.10am

This train will operate from Cockburn Station EXPRESS to Bull Creek Station, EXPRESS to Elizabeth Quay Station then EXPRESS to Fremantle Station.

MIDLAND LINE: MIDLAND TO PERTHTRAIN 4

Midland Station departing 5.37amBassendean Station departing 5:45amPerth Station arriving 5:55am

This train operates from Midland Station EXPRESS to Bassendean Station, EXPRESS to Perth Station, then forms Train #5 Perth to Fremantle (as below)

FREMANTLE LINE: PERTH TO FREMANTLETRAIN 5

Perth Station departing 5.58amClaremont Station departing 6.10amFremantle Station arriving 6.20am

This train operations from Perth Station EXPRESS to Claremont Station, EXPRESS to Fremantle.

SUNDAY, 26 NOVEM-BER 17

SUNDAY, 26 NOVEMBER 17

ride guide - 30km & 50km rides

RIDE GUIDE - 30KM & 50KM RIDES WWW.MSWAOCEANRIDE.ORG.AU 11

SUNDAY, 26 NOVEM-BER 17

SUNDAY, 26 NOVEMBER 17

TRAINS - AFTER YOU FINISH

In conjunction with our friends at Bike Valet, MSWA have organised complimentary transport for all participants (and their bikes) from ‘The City of Joondalup Event Village’ at Whitfords Nodes, Hillarys to Greenwood Station. Bike Valet will safely transport your bike, while complimentary shuttle buses will be available to transport participants.

However, if you’re looking to ride a few extra kilometres, it’s only a short 6km ride from Whitfords Nodes, Hillarys across to Greenwood Station.

When departing Whitfords Nodes, please leave via the dual use path on the ocean side of the park, either south to Hillarys Marina or north towards Mullaloo. PLEASE DO NOT EXIT VIA THE ROAD INTO WHITFORDS NODES AS THIS IS WHERE THE 30KM, 50KM, 70KM AND 100KM PARTICIPANTS WHO ARE FINISHING THE RIDE WILL BE ENTERING FROM.

PARKING IN HILLARYS

If your friends and family will be joining you at the finish-line, please let them know that the Whitfords Nodes car park has restricted and controlled parking. However, overflow parking is available nearby at Hillarys Marina (see map). Please ensure that you don’t park in restricted areas as there will be rangers patrolling the area.

ride guide - 30km & 50km rides

RIDE GUIDE - 30KM & 50KM RIDES WWW.MSWAOCEANRIDE.ORG.AU 12

SUNDAY, 26 NOVEM-BER 17

SUNDAY, 26 NOVEMBER 17

ride guide - 30km & 50km ridesBIKE VALET OFFERLooking to take the stress out of your 2018 MSWA Ocean Ride experience? The wonderful team at Bike Valet are here to help! For just $15, they will deliver your bike directly to the start line AND pick it up from the finish-line. That way, all you have think about is the actual ride, and how you’re going to celebrate at the ‘City of Joondalup Event Village’.

Just follow these easy steps to secure Bike Valet’s services: ● To book visit www.bikevalet.com.au/book ● Drop your bike at the Bike Valet office at Shop 7, 76 Newcastle Street, Northbridge between Monday, 19 November and Friday, 23 November between 7am and 2pm. ● Your bike will be ready for collection at the registration area near the start line from 6:15am. You can then drop your bike back off to staff after your ride. ● You will be able to collect your bike from the Bike Valet offices between Monday, 26 November and Friday, 30 November between 7am and 2pm.

BIKE HIREOur friends at About Bike Hire have a great range of bike available to hire and are offering all MSWA Ocean Ride participants a 25% discount! Bike hire options are available on our website here. To book, please call About Bike Hire on (08) 9221 2665 or email info@aboutbikehire.com.au – just remember to mention that you’re an MSWA Ocean Ride participant. *Please note: bike hire must be booked in advance and will not be available on event day.

MECHANICAL SUPPORTProviding mechanical support for the 2018 MSWA Ocean Ride is Kyle from The Local Spokesman! The Local Spokesman is a fully equipped mobile bicycle workshop and will be on-hand at the start line in Fremantle, as well as roaming along the course, to assist you with any small mechanical issues that arise on event day. However, if you’re wanting to make sure your bike is ready to go the big day, we would recommend booking in a service with Kyle today! You can reach The Local Spokesman on Facebook and via the website here.

RIDE GUIDE - 30KM & 50KM RIDES WWW.MSWAOCEANRIDE.ORG.AU 13

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ride guide - 30km & 50km ridesWATER STATIONSThere is a water station along the course located along Challenger Parade in City Beach, should you require a water refill. The water station is marked on the map with a blue rectangle

WEATHERThe long-range weather forecast is in and it’s looking like a sunny and warm day for the 2018 MSWA Ocean Ride. Please ensure you stay hydrated, and wear plenty of sunscreen (SLIP, SLOP, SLAP!)

High: 27C – 25C / Low: 17C -14C Description: Sunny with partial cloud cover

JERSEYSCycle jerseys will be available for collection from MSWA, located at Level 1, 1133 Albany Highway, Bentley between 10am – 4pm Monday to Friday. You will be notified via email once we have received your jersey and it is ready for you to collect. However, if you can’t make it out to Bentley before event day, your jersey will be waiting for you at the start line – just visit the merchandise marquee and speak to one of our friendly volunteers.Alternatively, if you paid the $5 postage fee, your jersey will be posted out to your nominated address.

*Please note: if you ordered your jersey after Thursday, 18 October, it will only be available post-event.

FUNDRAISINGAs we’re sure you’re aware, a $100 minimum fundraising amount was introduced for the 2018 MSWA Ocean Ride. This is to ensure that MSWA can provide as much support as possible to the thousands of people living with MS and all neurological conditions in WA. To ensure that you will be eligible to participate in the 2018 event, you will need to raise your $100 by event day. And, if you’re looking to collect your ride bib in advance, the minimum fundraising will have to be reached beforehand. *Please note: Children 12 years and under are not required to fundraise this amount.

DONATIONSIf you’ve been collecting cash donations from family & friends, you’re more than welcome to bring them with you on event day. Just visit the MSWA marquee to hand your cash donations over to an MSWA staff member or volunteer. They’ll be able to issue you with receipt/s and will also make sure that the funds are added to your online fundraising page.

RIDE GUIDE - 30KM & 50KM RIDES WWW.MSWAOCEANRIDE.ORG.AU

ACCOMODATION PACKAGESESPLANADE HOTEL FREMANTLE – BY RYDGESMARINE TERRACE & ESSEX STREET, FREMANTLE The Esplanade Hotel Fremantle – By Rydges accommodation options pay tribute to the history of the building, while incorporating references to Fremantle as a port city, creating an environment that is rich, warm and sophisticated. And, they’re kindly offering special accommodation rates for all 2018 participants on Saturday, 24 November. To find out more or to book your stay, please click here or call (08) 9432 4000

HOUGOUMONT HOTEL15 BANNISTER STREET, FREMANTLEThe Hougoumont Hotel in Fremantle is a very unique hotel, purpose-built using innovative sea container construction. It is also only a five minute walk from the MSWA Ocean Ride starting line at the Esplanade Reserve, Fremantle - so, that little bit of extra sleep could do wonders for your ride! Our friends at the Hougoumont have very kindly offered a discount for all 2018 participants in their Cabin Rooms. But, you’ll need to get in quick, as this boutique hotel has a limited number of rooms to offer! To find out more, or to book your stay, please get in touch with Marco by emailing manager@hougoumonthotel.com

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ride guide - 30km & 50km rides

RIDE GUIDE - 30KM & 50KM RIDES WWW.MSWAOCEANRIDE.ORG.AU 15

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ride guide - 30km & 50km ridesCITY OF JOONDALUP EVENT VILLAGEThe finish line at Whitfords Nodes, Hillarys is transformed into our ‘City of Joondalup Event Village’. With a carnival-like atmosphere, the village will feature various exhibitors, food and beverage vendors, children’s activities and fantastic live entertainment. Why not have your family and friends come and cheer you on at the finish line, enjoy a bite to eat, and stay for the live music and presentations!Food and beverage vendors include: FOOD AND BEVERAGE VENDORS

● Espresso To Go ● Crush Juice Van ● Bee Delighted ● Summer 1954

● Roaming Barista ● What the Flip ● Cup of Eden ● MJ’Z Ice Cream

● More than Just a Coffee Van

WE WILL ALSO HAVE A RANGE OF EXHIBITORS, INCLUDING;

● Bicycles for Humanity ● MSWA - NDIS ● P.A. Sports and Leisure

● Champ Sports & Leisure ● WA Pro-Modified Racing

Rogue Duo will be providing some live tunes, they combine guitar, bass, floor drum/loop pedal, a rice shaker, kazoo & two-part harmonies to create a full, fun sound.

There will also be plenty more going on, including;

● Complimentary massages for all participants provided by Perth Integrated Health

● Our friends from The Entertainment Bank will provide plenty of children’s activities such as face painting, a bouncy castle and an ‘Imagination Playground’.

● Balloon artist Aaron Smyth, one of the leading balloon twisters in the Southern Hemisphere, will be creating some amazing balloon animals for children young and old!

RIDE GUIDE - 30KM & 50KM RIDES WWW.MSWAOCEANRIDE.ORG.AU 16

SUNDAY, 26 NOVEM-BER 17

SUNDAY, 26 NOVEMBER 17

ride guide - 30km & 50km rides

PRIZE CATEGORIESWe would like to thank you for your fundraising efforts for the 2018 MSWA Ocean Ride – Powered by Retravision! By raising funds, you are helping MSWA to continue to support the thousands of people living with MS and all neurological conditions in Western Australia.

Please stick around on the day to hear the prize winner announcements for 2018.*

●HIGHEST FUNDRAISING INDIVIDUAL (Not linked to a team)

● 1ST PLACE – Highest Fundraising Team ●2ND PLACE – Highest Fundraising Team ●3RD PLACE – Highest Fundraising Team ●KING AND QUEEN OF THE MOUNTAIN CHAMPIONS There will also be a range of spot prizes awarded, including Best Dressed and Most Enthusiastic!

*Please note: Winners are announced on the day and are based on the fundraising totals as at Sunday, 25 November.

WITH THANKS TO OUR SPONSORS

SPONSORS

MEDIA PARTNERS

TRANSPORT PARTNERS

SUPPORTERS

EVENT PRODUCERS