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Details of the official #ESR21 route

July will be here in no time, which means the Empire State Ride is getting closer. If you’re still on the fence about participating or trying to figure out your plans before committing, we have something that will help – check out the official route. 

Let's Break it down

Day 1

Staten Island to Yorktown Heights. 58+ miles and 1,700 ft. elevation gain.​

Day 2

Yorktown Heights to Rhinebeck. 79+ miles and 3,900 ft. elevation gain.​

Day 3

Rhinebeck to Albany. 75+ miles and 2,800 ft. elevation gain.​

Day 4

Albany to Utica. 98+ miles and 3,300 ft. elevation gain.​

Day 5

Utica to Weedsport. 83+ miles and 1,900 ft. elevation gain.​

Day 6

Weedsport to Spencerport. 76+ miles and 2,100 ft. elevation gain.​

Day 7

Spencerport to Niagara Falls. 77+ miles and 1,700 ft. elevation gain.

When you participate in the Empire State Ride, you are not only advancing cancer research from the seat of your bike, but also taking on a unique cycling challenge. All riders get access to: 

  • Tenting accommodations, which includes a tent, air mattress, camp chair and fresh towels
  • Catered breakfast and dinner every day
  • Rest stops every 15 – 20 miles
  • On-site bike repairs
  • Support and gear vehicles
  • Charging stations 
  • and more
 And a couple other things to note:
  •  Some riders choose to stay in a hotel for the entire week or for several nights. Any rider who chooses this option is required to make the arrangements themselves and cover the expenses. We do have room blocks available, but spots are limited. 
  • All riders will end their route at camp each night, but there will be limited hotel shuttles provided to transport riders to and from the hotel at designated times.
  • There will be a charter that departs from Buffalo, New York, on Saturday, July 24 and takes riders to Staten Island for a $75 fee. This charter takes riders and luggage, but not bikes, so if you choose to take advantage of this, you will need to plan how to get your bike to Staten Island. If you’re in the Buffalo area, you can drop off your bike on Thursday at the Roswell Park Alliance Foundation and we will truck it to the start line. Or you can ship your bike through Campus WheelWorks, our partner bike shop, and our team will truck your bike to the start line. 
  • Additionally, there will be a charter that departs from Niagara Falls back to Staten Island on Sunday, August 1 at 8:30 a.m. for a $75 fee. You can ship your bike back home through Campus WheelWorks. Our team will transport it from Niagara Falls to Campus WheelWorks. 
  • If you’re driving to either Buffalo to take the charter or to Wagner College in Staten Island, there will be free, week-long parking for both. 
  • All registered riders get access to a travel planner, which includes access to this information like how to ship your bike, the in-person experience and more. 
Ready to make your summer an adventure? Commit to the Empire State Ride and start making a difference. 

Why you need to come to New York State for this cycling adventure

When you think of New York State, what comes to mind? 

Most likely New York City and the Statue of Liberty. Probably crowded subway stations and endless crowds. Maybe even snowstorms in Buffalo. Or a certain football team that still hasn’t won a particular championship game that takes place every February. You know the one…with the funny commercials and a big concert halfway through, but that we can’t write in this blog post because it’s trademarked. Yeah, that one. 

The truth is New York State is so much more than all those things and it’s a total dreamland for cycling. 

No, seriously.

Rolling hills, challenging elevation gains and superb summer weather make it the perfect setting for an adventure.

Particularly a 500+ mile adventure across the entire state that advances cancer research. Do we have your attention now?

Good. 

Enter the Empire State Ride. One state. Seven days. 500+ miles.

Here’s what you need to know. 

It's a challenge

Cycling across an entire state isn’t easy and the Empire State Ride is no exception.  We begin in New York City, travel up the Hudson River to the capital of Albany, then climb our way over through Syracuse and Rochester, and end at one of the natural wonders of the world – Niagara Falls. 

The good news? We’re cycling in the summer – this year, from July 25 through 31. So you don’t have to worry about snow. 

The bad news? You’ve got the hills, heat and humidity working against you. 

But, who doesn’t love a good challenge? Not only will you get the chance to push yourself to your limits, but you’ll also get the chance to see New York like never before.

And who knows – you may even end up loving it. 

It's Impactful

Taking on a challenge is always fun, but it’s even better when coupled with the opportunity to make a difference. 

At its core, the Empire State Ride is a fundraiser. Every year, our road warriors help to advance cancer research from the seats of their bikes by each committing to raise the required $3,500 minimum. And they have real impact. 

Funds raised support America’s first cancer center, Roswell Park Comprehensive Cancer Center in Buffalo, New York, which provides treatment and care for more than 44,000 patients from 41 states and four foreign countries every single year.

Our road warriors have helped fuel groundbreaking research, like clinical trials for CIMAvax, a cutting-edge lung cancer vaccine, and phase II trials for SurVaxM, a brain cancer vaccine. 

When you choose to take on this adventure, not only are you tackling something only the most elite cyclists have accomplished, but you’re also fueling national and international cancer research. 

It's Fully Supported

This photo was taken in 2019 pre-pandemic.

You’re never alone on the Empire State Ride. Not only will you be a part of the official class of #ESR21, but our staff is here to fully support you, before, during and after the adventure. 

We know raising $3,500 can be intimidating, but our fundraising team is here to help you meet – and exceed – your goal. You’ll get access to many tools, including but not limited to email templates, a mobile app, business cards with a QR code that links to your fundraising dashboard and is unique to you, worthwhile rewards to aim for, and more. You’ll also be invited to our private Facebook group where you can meet us and your fellow riders pre-adventure to get to know one another and exchange advice.

When it comes down to the in-person experience, all you have to worry about is cycling those 500+ miles. We’ll take care of everything else, including rest stops every 15 – 20 miles, tenting accommodations, luggage trucks, showers and restrooms, catered breakfasts and dinners, onsite bike repairs and more. 

We know that COVID-19 is still a threat, but we are working with state officials to keep everyone safe by following CDC and New York State guidelines. Check out our FAQ page for more information on these details. 

#ESR21 is a whirlwind – it’s challenging, it’s intense, it’s impactful. It’s lifechanging and it changes lives. If you’re ready for an adventure in 2021, look no further than the Empire State Ride.  

Fundraising made easy: connect your dashboard with Facebook

Fundraising $3,500 is a challenge, but when armed with the right tools and attitude, it’s easier than you think. 

One of the best tools to help with your #ESR21 fundraising is integrating your online fundraising dashboard with your personal Facebook page. This utilization allows you to easily spread the word about your fundraiser and track your progress right on Facebook. You can also quickly send updates on your progress, making it that much easier to reach your goal. Additionally, your friends and family can donate when scrolling through their newsfeeds. The best part? Your progress will be reflected in your fundraising thermometer, both on Facebook and on your Empire State Ride fundraising page, so people can stay up to date on your journey. 

Here's How to Connect Your Fundraiser to Facebook

1. Log in to your fundraising dashboard

2. Scroll down and click "Connect Fundraiser on Facebook"

3. You'll be redirected to Facebook and a pop-up window appears. Click 'Continue' or 'Ok.'​

4. Either you'll be brought to your Facebook Fundraiser or you will be prompted to go to your Facebook Fundraiser from your dashboard.​

5. Edit your fundraising information, including title, description, goal amount, end goal and more.​

6. Promote your Facebook Fundraiser by sharing or inviting people to your fundraiser to start getting donations!

This tool will allow you to spread the word about your fundraiser, engage directly with donors and reach more people than you ever thought possible.

6 ways to use the#ESR21 fundraising app

Fundraising $3,500 can be a challenge. But with the right passion, hard work and tools, anyone can do it. Download the Empire State Ride fundraising app, which makes reaching the fundraising commitment easier.

Now, everything you need to be a successful fundraiser will be located in one place on your mobile device. Features of the app include:

  • Monitoring your fundraising progress
  • Sharing your page using social media (Facebook, Twitter and LinkedIn) and SMS
  • Viewing and managing donations
  • Updating your page with a personalized story and photo
  • Integrating with Facebook to start a fundraiser
  • Easily importing email contacts and sending emails

The app is available for both Apple and Android devices. Head to either the App Store or Google Play, search Empire State Ride Fundraising and select download – it’s that easy.

Take a Tour of the App

With this new tool, there’s so much you can do. Here are 6 ways to make the most out of it.

Monitor Your Fundraising Progress

Once you log in using your credentials from registration, you will see your fundraising progress. Here, you can:

  1. Track your goal
  2. Adjust your goal
  3. See your team’s progress (if on a team)

Share Your Page

Now that you’ve made the commitment to fundraise for cancer research, it’s time to spread the word. The Empire State Ride app makes it easy to share your personalized page across many platforms, including Facebook, Twitter, LinkedIn and SMS. You can share your page from three different locations on the app:

  1. Home (right under your fundraising progress)
  2. Donors
  3. Page

View and Manage Donations

Keep track of your donations all under the Donors tab. You can see who’s donated to your efforts and how much they gave. You’ll be able to thank them right through the app, too. Additionally, you can opt to be notified via email when you receive a donation. This is a great option to make sure you never miss a chance to say thank you to a donor.

Update Your Page and Picture

Updating your page and photo just got easier. Instead of needing a desktop or laptop, now all you need is your phone and the app.
Make sure to update the story of why you’re participating in the Empire State Ride. This will help donors understand your drive and passion, which can ultimately lead to donations.

Integrate with Facebook

Facebook fundraising is an incredible tool to reach more donors than ever. Integrating your personalized page with the social media giant is one of the best things you can do. Now, you can do it through the app with one simple click. Simply scroll down on the home screen and click “Connect to Facebook.”

Send Emails to Contacts

If you have your email contacts stored on your phone, you can easily import them into this app. It automatically syncs with your address book, making it that much easier to reach out to your contacts to spread the word about your #ESR21 fundraiser.

The Empire State Ride Fundraising app will help you reach and exceed your fundraising goals. Download it today to get started.

3 Tips for Tackling 500+ Miles

3 Tips for Tackling 500+ Miles

Greetings ESR riders!

I wish I was giving you these tips on how to get through 500+ miles live and in person after a good day on the bike, Greg’s map review talk, a great catered dinner under the tent and the inspiring words from Terry and the survivors we get to hear from.

The ESR ride has been a major “BIG FUN” week in my life for the last 4 years and I’m going to miss it dearly this year. But here we are making the most out of a difficult situation – thriving vs surviving. Because that’s who we are!

The range of riding experience and fitness level of ESR riders made it a bit of a challenge to come up with the three best tips that everyone can use to help tackle riding 500+ miles.

I was recently on a cycling vacation in North Carolina that gave me some time to ponder the basics of what makes long distance bike riding enjoyable and what can make it feel like punishment.

On Day Three of my ride, I made a huge hydration/nutrition mistake on a long hard ride that resulted in the worst 40 minutes that I’ve had on a bike in years. This reminds me that no matter how fit or experienced a cyclist is, hydration and nutrition can make or break you.

I also happen to be on a new bike that I’ve only done 3 rides on. I’ve had a dozen bike fits in my time as a cyclist and have fitted over 100 athletes on the Retul system myself so I know when my position is right for me. Still it took 5 rides of tiny adjustments to get it perfect.

I was also fortunate to get to ride with my friend (and yours) Katie Hamister. Talking with Katie about her accident and how she thinks about safety now inspired me to include this topic as one of my tips.

Kudos to everyone who has been putting in the miles and raising funds during the ESR challenge in July and best of luck to everyone of you for taking on this next challenge.

So here are my 3 tips that I hope will help you exceed you goals.

Tip #1: Hydration and Nutrition

In order of priority, hydration trumps nutrition. Nutrition doesn’t work in a dehydrated state. It’s August hot now and your body’s cooling mechanism is sweat.

You must replace both the liquid and the electrolytes that make up your sweat. The less acclimated you are to heat the more electrolytes you lose through sweat.

  • Drink 1 to 1.5 bottles per hour. Depending on the intensity and length of the ride.
  • Use an exercise hydration product that focuses primarily on replenishing electrolytes vs carbohydrates.
  • If you have a computer that has an “Alert” feature, program it to remind you to drink every 10-20 minutes. The latest research recommends drinking greater amounts every 20 minutes vs small sips every 10 minutes. If you choose every 20 minutes, you’ll need to drink a third of your bottle at a time. Either way, you’ll be fine.
  • Drink before and after your ride.
  • Try not to ride during the hottest part of the day.
  • The rate at which you consume carbohydrates during your ride depends on the intensity and length. See the recommendations based on the latest science below.
  • Important to remember that the amount of calories in a bar or peanut butter and jelly sandwich, for example, is not made up of 100% carbohydrates. When you’re calculating your energy needs use grams of carbohydrates vs calories for you measurements.

Tip #2: Comfort via Bike Fit

I know, I’m always harping on this bike fit thing. Thing is until you’ve had a professional fit, you just don’t know what you don’t know. The level of comfort and biomechanical efficiency you’ll get from a bike fit can be transformational. As an added benefit a good fit will greatly decrease overuse injuries.

  • Regardless of the kind of bike you’re riding, it must be the right size for you.
  • Your flexibility/mobility determines how your position on the bike should be.
  • The width of your sit bones determines your saddle width. This has little to do with gender or body composition/shapes.
  • Comfort should be your #1 priority for a 500+ mile challenge.
  • The standard on bike fitting systems is Retul.

Tip #3: Safety

Now that you’re properly positioned on your bike and have a hydration and nutrition strategy you’re ready to tackle this challenge. Your #1 goal should be your safety.

  • Install a flashing rear light on your bike. Even better are rear lights with radar that shows oncoming vehicles on your bike computer. I use the Garmin Varia.
  • Wear bright colored jersey. Bright green and red jerseys are the most visible.
  • Keep your eye on the road when your drinking from your bottle (don’t till your head up and look at the sky) instead hold the bottle level and squeeze for water flow.
  • Ride defensively. Although you may have the “right” by law, assume that vehicles will not exercise them in your favor. Be aware of “the worst case scenario” in any situation.
  • Hold on to your handlebars. The images below illustrate what I mean by this. In image 1, the rider is merely placing weight on the hoods. In image 2, the rider is holding the bars while placing weight on the hoods. The same applies in images 3 and 4. When the thumb is over the bars vs. under the bars. Those of you who have heard me speak bout this know it as “the hook.”

Be Well!
Coach Charlie Livermore, CTS Pro Coach

 

BINGO: Get Inspired for Your Next Virtual Fundraiser

COVID-19 may have stopped us from going to work, hugging our loved ones, and enjoying a meal at our favorite restaurants, but we got creative. We figured out new ways to connect with coworkers from home, send love to our families, and support local businesses.


Now it’s time to get creative with our fundraising to support cancer patients. Not even COVID-19 can stop cancer, and we need to continue to raise funds and make an impact on the future of cancer research, even if we can’t be together on the road.


Looking for inspiration? We want to introduce you to two of our road warriors, Stephanie and Brandon Zarbo, whose passion and dedication to the cause helped them raise $1,200 during just one virtual event!


Stephanie and Brandon hosted a virtual bingo night in early May where they had 45 players, sold 250 bingo cards, and attracted over 400 viewers. “It was a lot of fun for us and gave us something to do while we’re cooped up,” Stephanie told us.


Their first one was so successful, they scheduled a part two for May 17 where they hoped to sell 500 cards!


We talked to Stephanie and Brandon about how they planned this event and made it as successful as it was. Take a look:


Where did the idea come from?
As the COVID situation began playing out, it was becoming clear in early April that our planned fundraising events in late April were not going to be able to happen. On top of that, we knew it would be very challenging to try to raise money as we know people are struggling financially. But, we also knew how much friends and family were in need of some fun distraction and we had been wanting to organize some type of virtual game night since this all started. There are lots of online group game options available now, but not anything large scale. Bingo came to my mind because we wouldn’t have to get everyone on a call, and I could easily distribute playing cards via email. We decided the prize should be dinner deliveries from a local restaurant to add another layer of support for our community.


Your viewers/participants – were they local? How far was your reach?
Most viewers were from the area, but we had friends and family playing from everywhere! I think some of the farthest were our friends in Salt Lake City and South Carolina, and some cousins in Northern Ontario!


What platform did you do it on?
We used Facebook Live and that worked out well. Most people have a Facebook account, even if they don’t use it often, so it was easy to get everyone watching in the same place.


How did you get the bingo cards? How did you set it up?
When I first had the idea, I started researching virtual bingo options. There’s a great site called freebingocards.com that made it very easy. From there, as donations came in, I sent out playing cards via email to players with instructions for how to play. We sold out of game cards so we also decided to add Live Trivia in between rounds to add a little more fun, as well as another chance to win prizes. Players called in via Houseparty and we streamed them in our live video. In terms of the live setup, we had started planning assuming that we would just set up a phone and go live. But Brandon and I are video production professionals and after being out of work for 6 weeks, it felt like the right time to flex our production muscles. We had a two camera live stream and also included the live call-ins. It was a lot of moving parts, but it went really well for our first time and so much fun!
You can check out Stephanie and Brandon’s live stream of their first virtual bingo here: https://www.facebook.com/stephanie.e.brochey/videos/10100889335656481/
 
Great job Stephanie and Brandon! We are so grateful to have your dedication and support.

An Update on the 2020 Empire State Ride

When you’re riding a bike and approach a hill, what do you do? You shift gears to accommodate the terrain, which allows you to continue on to the next leg of your journey. You adapt in order to conquer your challenge.

Well, this year, COVID-19 is our challenge. And in order to overcome it, we have to shift gears on the Empire State Ride.

Unfortunately, our weeklong adventure cannot take place as it normally does. But our road warriors can still make an impact on the future of cancer research. Cancer isn’t stopping. So we can’t either.

We’d like to introduce the 500+ Mile Challenge, a way for us to safely ride while changing the future of cancer research. From July 1 until August 1, we are asking our road warriors to cycle 500+ miles any way they’d like. We’ll also be continuing our fundraising efforts and hosting fun opportunities for our riders to honor what would have been #ESR20, July 26 – August 1.

First and foremost – your fundraising. We want to ride together for the 2021 Empire State Ride. That’s why we are saving a spot for all 2020 registered riders during next year’s adventure, which will take place from July 25 through 31 and deferring your 2020 registration fee to next year. 

The funds you have raised so far are absolutely critical to advancing cancer research, and are already hard at work.  We know you worked hard to fundraise this year and want you to continue your #ESR20 efforts. That’s why whatever fundraising amount you achieve by August 31, will boost your #ESR21 fundraising efforts.

2020 Fundraising Level 2021 Boost
Riders at $1,000 - $1,999
$500
Riders at $2,000 - $3,499
$1,000
Riders at $3,500 - $4,999
$1,750
Riders at $5,000 - $7,499
$2,500
Riders at $7,500+
$3,500

The donations you raise for the Empire State Ride this year will support the most promising, cutting-edge research happening in the world right now, and it’s happening at Roswell Park: immunotherapy. It’s the future of cancer treatment, and Roswell Park researchers are leading the way in developing these new therapies that help our own immune systems fight and kill cancer. They’re our best hope for saving more lives. You even stepped up to the challenge in April to helped raise $29,500 for COVID-19 research!

And don’t worry — you still have the chance to receive rewards for all your hard work.

2020 Fundraising Level Rider Reward
Riders at $1,000 +
ESR20 Jersey
Riders at $3,500+
ESR Backpack, Cycling Cap & Socks
Riders at $7,500+
ESR Limited Edition Windbreaker
Riders at $10,000+
Excelsior Jersey & SAC Grant
Riders $15,000+
Daily massages, towel service, and tent concierge in 2021

The 500+ Mile Challenge

Even though we can’t gather on the steps of Wagner College for our annual picture, we are still determined to make this summer not only impactful but fun for all our road warriors. Let’s all commit to riding 500+ miles throughout the month of July. It doesn’t matter whether you complete this outdoors or on your indoor trainer. It just matters that we do it.

Not only are we going to track everyone’s mileage in the #ESR20 Strava club, but you can also try to ride the mileage you would have during the week of July 26  –  August 1.

Day 159 miles
Day 273 miles
Day 375 miles
Day 4100 miles
Day 583 miles
Day 677 miles
Day 778 miles

We are also planning on having virtual activities for everyone to participate in – more to come on those. So stay tuned!
And you’re going to need some new Empire State Ride gear in order to participate in these new adventures!
Our store is now open, so make sure to place an order by June 4 in order to receive it for the week of #ESR20.

Will You Join Us?

We know this is different and not at all how you pictured riding your first (or second or third) Empire State Ride. But the passion all our road warriors have is contagious. Let’s harness it this summer and advance cancer research. Because even though we can’t have our normal adventure, we can still do something to change the future.

Thank you for your support, dedication and passion. Check out this message from our founder, Terry.

You can join the 500+ mile challenge today!

Ride wherever you are, with whoever you want.

There’s no registration fee or fundraising requirements.

Any funds you do raise will support cancer research right now.


Register Today!


Donate to a Rider

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Quick Links

 

Elm & Carlton Streets
Buffalo, NY 14263

 

 

EmpireStateRide@roswellpark.org

 

716-845-3179

The COVID-19 Response Fund

We are living in a global event most of us could not have imagined even a few months ago. The COVID-19 pandemic has caused unprecedented changes in all our lives, with profound upheavals in family, social, home, financial and work situations.
This pandemic is scary, especially for those in the most vulnerable populations, like cancer patients. Understanding the impact on cancer patients will help to ease some of the uncertainty surrounding this pandemic. That’s why Roswell Park is leaning on its research expertise to expand some of its focus to several new studies.

THE RESEARCH

Our researchers are already beginning projects to develop new treatments for patients impacted by COVID-19. Throughout the month of April, all Empire State Ride donations will go toward the Roswell Park COVID-19 Response Fund, which will be used immediately for three research studies.

  1. A clinical trial to evaluate the safety of a combination of two drugs in cancer patients with COVID-19 and evaluate its ability to reduce complications of COVID-19.
  2. A study to better understand biomarkers of the immune system’s response to COVID-19 in order to identify patients who are likely to progress to severe infection, thus requiring more intensive care. This study will allow medical professionals to predict the likely course of disease progression to allow triage of patients at highest risk for respiratory failure and death.
  3. A study working with other major health care providers in Western New York to run clinical trials providing a number of different treatments to patients with COVID-19.

TOOLS TO HELP YOU FUNDRAISE

  1. COVID-19 email template — the information above has been transformed into an email template to make it easier to ask for donations at this time. You can find this template in your participant center or via the mobile app.
  2. Social media post — you can use this sample post to share on your social media platforms.
    • I signed up to participate in the 2020 @Empire State Ride, a 500+ mile cycling adventure that raises money for cancer research, because it’s my promise to help cancer patients. I won’t go back on that promise. As some of society’s most vulnerable during this pandemic, they need our support now more than ever. Throughout the month of April, the funds I raise will support the COVID-19 Response Fund at Roswell Park Comprehensive Cancer Center. If you are able to support my efforts, I would greatly appreciate it. Any little bit helps! (link to FB fundraiser or dashboard)

Stretching to Optimize Cycling Performance

Seated

Sitting on the edge of a chair, place your heel on the floor in front of you with your leg straight. With your chest up, lean forward until a stretch is felt in the back of your leg. Hold this for 30 seconds.

Standing

Stand with one leg in front of you, farther out than the other. Place your heel on the ground and hands on your hips. Lean forward until a stretch is felt in the back of your leg. It is important to keep your chest up to properly position the hips and low back during this stretch.

Quad Stretch 1

Your quadriceps muscle group is made up of 4 muscles.These muscles help to straighten the knee and bend the hip. You can lean backwards to increase the stretch.

Quad Stretch 2

If you feel off balance completing this, you can achieve the same stretch on a bed or the floor.

Abuduction

Stretching the muscles in the side of the hip that are responsible for both moving your leg away from you (abduction) or rotating your hip inward (internal rotation) can be stretched by crossing your legs while seated and pressing downward on your knee.

External Rotation

To stretch the muscles that turn your hip outwards (external rotation), you can bring one knee towards your chest and pull across your body. You can either pull further across your body or closer to your chest to increase the stretch felt.

Abuduction

To stretch the muscles of the hip that pull your legs together (adduction), a warmup of squeezing something between your legs 30 times will work well. To stretch these muscles, place your leg on the ground and lean away from it. This stretch is commonly taught through sports or general stretching, so you are probably familiar with it. This stretch can also be completed by lying on your back with your knees bent and allowing the knees to stretch out to the side.

Tips for Stretching at Work

You can still complete a warm up without having to break a sweat. It’s all about targeting the desired area. In the case of the hamstrings, you can complete 30 standing hamstring curls or squats for warm up and then stretch your legs at your desk. You can complete the stretch sitting as described above or to enhance the stretch, place a small wastebasket upside down and place your foot on top. Make sure you empty it before you turn it upside down!

The same pattern can be used for your quadriceps muscles. To warm up this muscle group, perform 30 kicks in a seated position. Squats can also help to target these muscles and warm them up. Bending your knee can stretch these muscles. You can stretch on the floor like the image above, you can modify this movement to be completed in a chair, or you can do it in standing. The images in this blog can serve as a reference for each of these.

I hope this helped to provide some insight on how and why we should stretch. The muscles that we use on a daily basis are often not evenly moved and, consequently, run the risk of becoming tight or imbalanced. Remember that stretches are not a “no pain, no gain” mentality. Once you feel a gentle pull in the muscle, hold that position for a static stretch. You can stretch in a static fashion, which has been described throughout this article and is recommended in place of dynamic stretching, or a brief and repetitive on/off stretch. When stretching dynamically, you are still accomplishing elongation of your muscles, but it has been shown to be less effective. If anyone has any further questions or would like me to elaborate more, please feel free to reach out to me directly.

Your on the road PT,

Easton Osborn

Fundraiser Q & A: Jennifer & Michelle

Fundraising $3,500 can be intimidating, but our riders get creative and come up with all types of ways to reach and exceed the fundraising minimum. Take, for example, Jennifer, a first-time rider, and Michelle, a second year rider.
Jennifer and Michelle hosted a fundraiser that raised more than $7,000. Read below to see our Q & A with them about what goes into planning a successful event.

Tell us a little about yourself.
J: I am a new ESR rider.  I have been a member of Niagara Frontier Bicycle Club (NFBC) since 2014 and I currently serve on the board of directors.  I began participating in the Ride for Roswell in 2013 and have been a member of the Extra Mile Club from 2014-2019. I am employed full time as a litigation paralegal, and I work part-time as an usher for events at the KeyBank Center.
M: My name is Michelle Bates.  This is my second ESR.  My first ride was in 2018.  By day, I am a middle school music teacher.

Have you hosted a fundraising event before this one?
J: No
M: Yes, my family runs an annual golf tournament in memory of my cousin, Mark A. Monaco
 
What kind of event did you host?
J: We called it a beer blast fundraiser, which turned out to be a beer blast/basket raffle.
 
How did you incorporate fundraising into your event?
J: My husband donated a 55” TV, which we used  to entice people to purchase tickets for our event.   We sold tickets for $20, which included draft beer, wine and pop.  During the event, we sold tickets for one 50/50 split, basket raffle (we had over 80 baskets) and side raffle. We had a donated Yeti cooler and mugs and a mini basket of booze that we used, as well.  We also sold slices of pizza and homemade cookies, and had a cornhole tournament.

Where did you host the event?  Moose Lodge, Lancaster, NY
 
How many people attended? 175-180
 
What kind of preparation did your event require?  
J:

  • Locating venue & picking mutually convenient date
  • Designing & printing tickets
  • Drafting and preparing flyers
  • Drafting, preparing, mailing/delivering donation request letters to numerous local merchants
  • Enlisting family/friends to donate baskets, sell tickets and volunteer for the evening
  • Picking up donated items
  • Preparing baskets
  • Purchasing miscellaneous necessities:  tickets for basket raffle and 50/50 split, poster board, paper, basket stickers, table clothes, snacks for the tables
  • Making cookies to sell
  • Organizing delivery of pizza to sell

M: We had to procure basket donations, organize and wrap, and number the baskets,  (Jen got most of them). We designed tickets, made a Facebook event and invited everyone and their brother.  Also, you want to have something for folks to do at the event: cornhole, cards, and dice games.  Music is good to have too, but not so loud that people can’t talk and mingle.

Did you get anything donated for the event? How did you handle the expenses of putting on an event?
J:

  • Some local businesses donated goods/services/gift cards for the basket raffle and side raffle
  • A local pizzeria sold us sheet pizzas at a discounted price
  • We and some family members made cookies for us to sell
  • We worked to keep our expenses to a minimum, we paid for everything up front and then reimbursed ourselves through the amount of money we raised

M: Jen’s husband donated a huge HD TV.Baskets were donated from friends and family members, who also donated their time and efforts, too.  The bartenders donated their time and also donated their tips – they were amazing! 

What advice would you give a fellow rider interested in hosting an event to fundraise?
J: Start as soon as possible!  We started planning our event 5 months prior.  Sell as many tickets as you can prior to the event.   Ask everyone you know and always have tickets with you.   Send emails regarding the event.   Facebook is a wonderful tool to use to promote your event.  I joined the Facebook group WNY Activities, Places & Events, and posted our event on there a few times.  I also posted our event on the WIVB event page, a local news station, through their website.  I do not know if we got anyone from either of those, but the more people that know about it the better.   Also, make sure to enlist as many friends and family to help as you can.
M: Plan well in advance,  invite everyone,  keep ticket prices low,have a good sound system so you can thank everyone and  advertise everywhere you can.
 
Is there anything else you think other riders should know when hosting their own fundraising event?  
J: It helps to be organized.  We had lists for everything including tickets sold, businesses to solicit donations from, baskets, expenses, volunteers and timeline for the evening – I’m sure I am forgetting a list or two.  Michelle and I also met often and kept in close contact to address any concerns we had.   As you receive donations to your page, send thank you notes and letters to businesses, friends, family and anyone who donated goods, services, or baskets and to those that volunteered their time to help.
M: Don’t get discouraged by businesses that don’t donate.  There are always some that will.  Be prepared to front some money to get your event off the ground.  Be sure to work with someone that’s a detail person, like Jen.  She’s fabulous.  Ask for help, ask questions!

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