Cycle 300 Miles Challenge - FAQs

FAQs

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We're asking supporters to raise money by challenging themselves to cycle 300 miles across the month of June. 

1st June – 30th June 2024

Once you have signed up, join the Strava club dedicated to this challenge: https://www.strava.com/clubs/1236010 

Click 'Join Club'. Once you're in, you can get tips for cycling the 300 miles, be inspired by other fundraisers and find out anything you want to know about the challenge. 

Yes! If you don’t have Strava, you can set up a Cancer Research UK Giving Page using the link below to collect sponsorship for your Cycle 300 challenge: https://activities.cancerresearchuk.org/cycle-300-challenge-2024 

There is no entry fee for this challenge. Participants are required to collect any sponsorship to Cancer Research UK through their Online Giving Page. This will automatically be sent to us once paid onto your fundraising page. 

 

Yes, under 18s can take part in this challenge, but we do not market to them and any third-party platform forum (e.g. a Facebook forum) is only available to over 18s. If under 18s are taking part, their parent/guardian must consent to the child’s participation, supervise the challenge and accept responsibility for complying with the challenge rules. Currently we are unable to accept registration for a child, so the child’s parent/guardian have to register on the child’s behalf. Similarly, if a child wants to raise money online and/or join a forum, the child’s parent/guardian must register for an online fundraising page and/or join the forum on the child’s behalf. 

Participants register as an individual but can take on the challenge as a team and split the activity up as a group or all complete 300 mile across the month. They can also set up a Team Giving Page and invite other registrants to join via the Cancer Research UK online fundraising site. 

To set up a team: 

  1. All your team will need to sign up to the Cycle 300 Challenge so they each have their own Online Giving Page 

  1. Once everyone has signed up, log into your account 

  1. Hit the 'Create new team' button and follow the instructions 

  1. Once you've created your team, you can send the team page URL to friends and family so they can join too! 

Find out more here.

Whilst we encourage everyone to complete this challenge in June, this is a personal challenge, and you can start/finish your challenge at a time that is convenient for you. If you can’t complete your miles on any day, then you can make up for it at any point of the month. 

You can complete the challenge in a way that suits you. There are people of all levels of fitness doing this challenge. The important thing is that you're doing something that challenges you, whether that’s doing 10 miles every day or doing 75 miles in a week. However, you choose to complete the challenge and raise money, you’ll be helping us beat cancer. 

Don’t worry you can make up the miles on another day or extend your challenge into the following month if needed. Complete the challenge in a way that suits you. 

The only thing that matters is that you challenge yourself to complete as much of the challenge as you can. Whether you complete the full 300 miles in June or not, the money that you fundraise will allow Cancer Research UK to continue to fund life-saving research and we can’t thank you enough. 

 

We trust you! You don’t need to provide evidence that you’ve completed the challenge to us. Updating your friends and family on your online fundraising page is important! Make sure you keep them posted on your progress and share videos and photos throughout June – the more updates the better. Supporters who regularly post their progress raise 40% more on average. 

Complete the below form to receive your free tech t-shirt in the post. Once completed, please allow 15 working days for your tech t-shirt to arrive: https://activities.cancerresearchuk.org/cycle-300-challenge-2024
 
If you have not received your tech t-shirt in this time, please contact: supporter.services@cancer.org.uk.  

If you do not wish to receive a tech t-shirt, you can simply set up an Online Giving Page, be part of the Strava club and still take part!  

To set up your Online Giving Page, please follow the link below:  

https://fundraise.cancerresearchuk.org/signup/?fundraising_page_type=413e9968-480f-475d-adb2-ce9ab8d669c9&channel=cycle-300-challenge-june-2024 

If you have any further questions please email supporter.services@cancer.org.uk or call 0300 1231022 (lines open 08:00 – 20:00 Monday to Friday and, 09:00 – 17:00 at weekends)

Of course, if the tech t-shirt  is unopened and unused, you can return them to the following address: 
 
APS Preston Brook 
Whitehouse 97 
Whitehouse Vale Business Park 
Runcorn 
WA7 3DL 
 
Please only return items which were sent to you by us within the last 18 months and only which are in reusable condition that you would be happy to receive yourself. We ask that you do not return any paper materials or clothing as these items cannot be reused.

Sending out your tech t-shirt comes at a cost to us so please only order one tech t-shirt to ensure as much money goes towards our life-saving research. We ask if you do request a tech t-shirt that you set up your Online Giving Page and raise money for your challenge.

There is not a minimum amount of fundraising that we set for participants, but we recommend that supporters set a reasonable target of raising about £150.

Your Online Giving Page is easiest way to collect money. You can set up your page here.

It's then easy to share the page with your friends and family to gather sponsorship for your challenge. 

We have plenty of fundraising tools and ideas to help you raise life-saving donations. Please see our fundraising hub with everything you need from the challenge here: https://www.cancerresearchuk.org/get-involved/find-an-event/cycle-300-miles-challenge/fundraising-materials 

You can use our Sponsorship Form to raise money rather than using an online method. Simply download and print off to keep track of all your sponsorship collected or pledged. Once you have completed your fundraising, please send the form with a cheque to:  

June Cycle 300 Miles Challenge, Cancer Research UK, PO BOX 1561, Oxford, OX4 9GZ. 

Please note we are currently experiencing a delay in receiving and processing donations so do bear with us if it takes a little longer than usual to receive an acknowledgment.

This challenge is a fundraising initiative specifically developed by Cancer Research UK, and therefore all fundraising must go directly to the charity.  

Gift Aid is a tax relief allowing UK charities to reclaim an extra 25% on every eligible donation made by a UK taxpayer. This means Cancer Research UK can claim an extra 25p for every £1 donated, without it costing you or your sponsors an extra penny. If the donation is eligible for Gift Aid, sponsors need to fill out the sponsor form, following the guidelines at the top of the page. 

Unfortunately, medals come at a huge cost to the charity so we will not be sending these out. However, we will send all supporters a digital certificate and you can access digital badges to shout about your achievement on your socials. 

There are plenty of free apps that will allow you to track your miles. We recommend using Strava so you can link your Strava account to your Online Giving Page. 

Find out how to connect your Online Giving Page to Strava here: https://www.cancerresearchuk.org/strava  

*Please note: There is sometimes a 48 hour lag in the Strava data being updated, and if the miles still aren't showing, disconnect and reconnect to do a hard reset and this will add any miles already on the Strava account. 

That is totally understandable and in the interest of safety we ask that you do not share the beginning or end of your routes – if you’d like to share then feel free to post the middle/main part of your cycle.  

 

Strava allows you to set a privacy zone around your address to hide the start and end of your routes. In the Strava app, head to Settings > Privacy Controls > Map Visibility. For more information see: https://support.strava.com/hc/en-us/articles/5999538163853-Activity-Privacy-Considerations 

 

Please remember if posting screenshots of your cycle routes and information into the Strava club that your location could be visible to others in the group. Please be careful with what you are posting for safety reasons. 

We recommend: 

  • A well-maintained road bike that you feel comfortable on 

  • Lights and high-visibility clothing (if cycling in the evening) 

  • Protection from the elements – layers of clothing, waterproofs and sports glasses 

  • comfortable trainers 

  • Sunscreen 

  • Water bottle 

  • Cycling jersey and shorts/pants  

  • A properly fitted helmet for safety.  

 

Begin your warm-up with some light movements to gradually increase your heart rate and warm up your muscles. This can include: 

  • Light Cardio: Start with 5-10 minutes of easy cycling at a relaxed pace or gentle pedalling on a stationary bike. 

  • Dynamic Stretches: Perform dynamic stretches targeting major muscle groups used in cycling. Examples include leg swings, hip circles, arm circles, and torso twists.  

  • Cadence Drills: Increase your pedalling cadence gradually. Start with a comfortable cadence and gradually increase to a higher RPM (revolutions per minute) over 2-3 minutes. 

  • Spin-Ups: Perform short bursts (20-30 seconds) of faster pedalling at a high cadence to activate your leg muscles and cardiovascular system. 

  • Incorporate Dynamic Stretches: Perform dynamic stretches that target key cycling muscles, focusing on mobility and flexibility: 

  • Leg Swings: Stand upright and swing one leg forward and backward, then side to side. 

  • Hip Flexor Stretch: Step forward into a lunge position, keeping your back knee off the ground and gently push your hips forward. 

  • Hamstring Stretch: While standing, extend one leg forward with a slight bend at the knee, and hinge forward at the hips. 

Stretching after cycling will help relax your body, slow your heart rate, improve flexibility, and minimise the chance of injury. 

Buttock stretch for 10-15 seconds 

To do a buttock stretch: 

  • Lie on your back and bring your knees up to your chest. 

  • Cross your right leg over your left thigh. 

  • Grasp the back of your left thigh with both hands. 

  • Pull your left leg towards your chest. 

  • Repeat with the opposite leg. 

Hamstring stretch for 10-15 second 

To do a hamstring stretch: 

  • Lie on your back and raise your right leg. 

  • Hold your right leg with both hands, below your knee. 

  • Keeping your left leg bent with your foot on the floor, pull your right leg towards you keeping it straight. 

  • Repeat with the opposite leg. 

Inner thighs stretch for 10-15 seconds 

For the inner thigh stretch: 

  • Sit down with your back straight and your legs bent. 

  • Put the soles of your feet together. 

  • Holding on to your feet, try to lower your knees towards the floor. 

Calf stretches for 10-15 seconds 

For the calf stretch: 

  • Step your right leg forward, keeping it bent, and lean forwards slightly. 

  • Keep your left leg straight and try to lower the left heel to the ground. 

  • Repeat with the opposite leg. 

Thigh stretch for 10-15 seconds 

To do a thigh stretch: 

  • Lie on your right side. 

  • Grab the top of your left foot and gently pull your heel towards your left buttock to stretch the front of the thigh. 

  • Keep your knees touching. 

  • Repeat on the other side. 

For more information and guidance on these stretches, please see this NHS link.  

Of course you can! Some top tips for exercising on a hot day include: 

  • Wear a damp, cool bandana 

  • Hydrate before, during, and after cycling 

  • Try to cycle in the cooler parts of the day and in shade where possible 

  • Light coloured clothes will reflect the sun’s rays, avoid tight clothes, and switch to thinner socks 

  • Sunscreen is important for your skin in the hot weather.  

  • If you’re sensitive to insect bites, then make sure to use some insect repellent! 

Remember to listen to your body and don’t push yourself if you’re feeling fatigues, dizzy, etc. Stop for rests and if urgent, seek medical attention. For more information see this guide here.

  1. If you’re unsure about whether the weather will cause sunburn/skin damage, please check the UV forecast here: https://www.metoffice.gov.uk/public/weather/uv-index-forecast/#?tab=map&map=MaxUVIndex&zoom=5&lon=-4.00&lat=55.71&fcTime=1653879600 

  1. If you're exercising outside, use plenty of sunscreen with SPF 15+ with a 4 or 5 * rating which will sufficiently protect your skins (and apply everywhere, not just exposed skin!), also apply regularly throughout, during and after 

  1. You can find further information via our website at: https://www.cancerresearchuk.org/about-cancer/causes-of-cancer/sun-uv-and-cancer 

It’s not unusual to encounter bad whether when exercising in the UK. It’s important that you have the right equipment and tops tips if you’re exercising in adverse weather. Alternatively, it’s more than ok for you to complete the challenge inside at a gym cycling machine or in your home machine, if those are options for you. 

When cycling in adverse weather, remember to check your route and know your trail, understanding your surroundings will help you avoid difficult terrain and ensure you stick to safer, flat surfaces.