6–13 November 2016

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Patron Her Majesty The Queen
Registered Charity No. 1059050
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CHOOSE A CHALLENGE AND CHANGE LIVES
Key facts about Cycle Israel 2016
• Five days of tough cycling including some steep climbs
• Good hybrid bike provided
• Flights included
• The spectacular views from Mount Tabor
• Gaililee to Nazareth to a finish in Tel Aviv
• Includes all meals on cycling days
• Riding as part of a team and alongside some of the
people we support
ABOUT NORWOOD
Norwood has over 20 years’ experience of organising
challenges – from cycling in South Africa to trekking
in Iceland. We were the first charity in the UK to
introduce the charity cycle challenge and we have
been attracting participants to our rides and treks
ever since.
We’ve taken thousands of challenge participants all over the
world, testing their levels of endurance to the limit, giving them
the chance to achieve something spectacular, as well as making
friendships and memories to last a lifetime.
Our challenge participants, who range in age from 18 to 82, have
been inspired to raise millions of pounds to support our work with
7,000 vulnerable children and their families, children with special
educational needs and adults with learning disabilities every year.
Many have said that getting the chance to cycle alongside some
of the people supported by Norwood made the experience even
more memorable.
“
Each day was filled with different surprises and highlights, but
the overall theme of the trip was being challenged, working
together and making a difference in people’s lives. Being able to spend the week with some of the people Norwood supports was an incredibly humbling and life-changing experience.
Climbing those last three kilometres into Jerusalem on the final
day was a tear-jerking moment that I will never forget.
Participant on the Israel Bike Ride 2015
We organise a series of cycle and trek challenges every year and
we’re sure there’ll be one that appeals to you. So if you want to be
part of something truly amazing and help change lives, read on…
israel
6–13 NOVEMBER 2016
Breathtaking landscape.
History and culture.
Cycling camaraderie.
Make 2016 the year you experience Israel like never before.
Take our brand new cycle route from Gadot to Tel Aviv.
Experience this land of breathtaking beauty while enjoying
the freedom of the open road. Stunning views. Tough but
rewarding climbs. Experience fascinating insights into
kibbutz life and the history of this amazing country on a
challenge that will set your pulse racing. The route includes
the Golan Heights, the shores of the sparkling turquoise
Sea of Galilee, Nazareth and culminates in a celebratory
dinner amid the legendary bright lights of the modern,
vibrant city of Tel Aviv.
ABOUT ISRAEL
Home to some of the world’s most famous historic sights, Israel is a
land of fascinating contrasts. From the natural wonder of the Dead
Sea to the bewitching beauty of Galilee, from the rocky landscape
of the Negev desert to the 24-hour cosmopolitan buzz of Tel Aviv,
there’s so much to see and experience. Whether you’re a regular
visitor or a ‘first-timer’, this extraordinary country will dazzle you
with its beauty, fascinate you with its history and leave you with
memories that will last a lifetime. See our detailed itinerary on the
following page.
CYCLING IN ISRAEL
Norwood’s Cycle Israel Challenge 2016 is the perfect way to see the Holy Land,
get fit and test your limits. Hit the open road and get up close and personal
with breathtaking landscape, fascinating history and stunning sites of cultural
and religious importance. To truly experience Israel, two wheels are better than
four. The mesmerising views. The crisp air of the mountains. The beauty of the
desert landscape. And with every turn of the pedal, every mile that passes,
the amazing sense of history permeating the air. Cycling in Israel allows you to
get a true feeling for this extraordinary land - its stunning sights and smells, its
beautiful landscape, and its fascinating people.
A challenging ride – both in distance and elevations climbed - the route this
year encompasses some of the most soulful, uplifting scenes in the whole
country. From the heights of Mount Tabor and the stunning views of Galilee to
the biblical history of Gilboa and Zippori, and a stay in Nazareth to celebrate
the end of the ride amid the bustle of Tel Aviv, we promise you an experience
of Israel you’ll remember forever.
THE ITINERARY
DAY 1: SUNDAY 6 NOVEMBER – LONDON TO TEL AVIV
Arrive at Ben Gurion airport where we will be met by our crew for a short transfer to Gadot in the North of Israel.
This afternoon we will get the bike fitting done - your new best friend for the rest of the week - meet the crew
and receive a detailed overview of the upcoming five days with plenty of opportunity to ask questions. Dinner
and a good night’s sleep at the local kibbutz ensures you are ready for tomorrow’s challenge.
DAY 2: MONDAY 7 NOVEMBER –
GADOT TO DEGANIA BETH
CYCLE – A WARM-UP DAY OF 65KM
WITH A BIG ASCENT AT THE START
After a short warm-up we’ve a steep
ascent into the Golan Heights, passing
Katzrin before a gradual descent to the
northern shores of the Kinneret. A break for lunch and a further thrilling descent
takes us around the shores of the lake before we end the day at Kibbutz Degania
Beth for a fascinating insight into the history and present day reality of kibbutz life.
DAY 3: TUESDAY 8
NOVEMBER – DEGANIA
TO NAZARETH
CYCLE – 70KMS WITH SOME
SERIOUS CLIMBS!
From Degania we cycle to the summit of
Mount Tabor for one of the most stunning
panoramas in Israel. In a ride that
encompasses some serious climbs, we cycle
close to the shores of the Sea of Galilee,
200m below sea level and up to the valley
edge 150m above sea level with a further
steep climb before we stop for lunch.
Descending to the valley below, we make a
further climb before arriving in Nazareth.
DAY 4: WEDNESDAY
9 NOVEMBER –
NAZARETH TO
EIN HAROD
CYCLE – 75KM WITH
AN HISTORICAL
TOUR OF TZIPORI
Crossing Nazareth, we descend to the valley then through
Reineh and into the Tzipori National Park for a historical tour
– one of the most beautiful historical sites in the
country, described by Josephus as “the ornament of the
Galilee”. Heading down towards Shimshit, we leave the
roads in favour of country lanes and agricultural lands,
heading to Ein Harod for another taste of kibbutz life.
DAY 5: THURSDAY 10 NOVEMBER –
EIN HAROD TO NORDIA
CYCLE – 105KM, A LONG AND CHALLENGING DAY
A big climb starts our
day as we make our
way into the
spectacular mountain
pass and enjoy some
of the most
breathtaking scenery in
the country. Cycling through the mountains, we descend
to Muqeibila hugging the ‘green line’ until we reach
Salem, the Megido junction and finally Nordia.
DAY 6: FRIDAY 11 NOVEMBER – NORDIA TO TEL AVIV
CYCLE – 65KM, A GENTLE FINISH AS WE CYCLE INTO TEL AVIV
Riding through the Sharon plains
– once the home of Jaffa oranges
– we skirt the big urban areas to
stop and visit the ancient
Crusader Antipatrous castle
before joining the tributaries of
the Yarkon river. Cycling along the
river bank trails we finally arrive at
Tel Aviv to take a rewarding break
from a tough challenge and enjoy our celebratory dinner.
DAY 7: SATURDAY 12 NOVEMBER – TEL AVIV
NO CYCLING – ENJOY A DAY OF LEISURE
A free day to experience the most vibrant,
cosmopolitan city in Israel.
DAY 8: SUNDAY 13 NOVEMBER – FLIGHT TO LONDON
WHAT YOU NEED TO KNOW
TRAVEL DETAILS
Flights
Travel with the group on our Easyjet flight from
London Luton. We’ll advise you of the details once
you have registered with us. If you wish to travel
outside the dates of the challenge, please let us
know well in advance. You will be met on arrival
only for the recommended group flight. Otherwise
you will need to ensure that you arrive at the
airport at the scheduled time. The same applies for
the return flight home.
Option to stay on
You can stay on in Israel after the challenge, but
please contact us at Norwood as soon as
possible to advise us of your plans. Remember, this
is a group booking so any additional charges for
changing flights will be passed directly to you.
Passport and visas
A ten-year passport is essential which must have
at least six months’ validity still remaining. British
passport holders do not need a visa.
Insurance
Travel insurance is a compulsory condition of your
booking and can be arranged by Norwood if you
do not have your own insurance in place.
Baggage
Your hold luggage should be in a soft shell bag (it
can have wheels) with a weight allowance not
exceeding 20kg. Any excess baggage charges
must be met by you. You will be permitted one
piece of hand luggage. Please make sure you
carry your cycle helmet with your hand luggage.
ACCOMMODATION
Accommodation will be twin sharing in the local
kibbutz, hostels or hotels throughout. Single person
supplements may be available on request.
FOOD
All meals and snacks will be provided, with the
exception of lunch on Saturday. We cater for all
dietary requirements as long as we know in
advance. Just fill in the appropriate section on your
registration form.
WHAT YOU’LL NEED
VACCINATIONS All travellers are advised to ensure
that their diphtheria, tetanus and
polio vaccinations are up to date.
A booster dose is needed if it is
more than ten years since you had
a vaccine against these diseases.
CURRENCY
The local currency is the Israel
Shekel. Taking a credit card is
recommended. Please let your bank
know in advance that you will be
travelling with your card.
KIT LIST
We will supply a full kit list once you register to take part. You won’t need specialist equipment, but you will need to bring:
WHAT TO BRING
ESSENTIAL
Your own helmet
Cycling gloves
Cycling shorts
Small rucksack or bike bag
Casual clothes for the evening
Something smart for the end-of-ride
dinner
WHAT TO BRING
OPTIONAL
You can bring your own pedals, bar ends and
toe cleats and any other personal cycling
equipment to modify the bike supplied, but
but it isn’t compulsory
You may wish to bring a hydration backpack,
but all bikes are equipped with a water bottle
cage to ensure you stay hydrated during the
ride
WHAT’S INCLUDED/NOT INCLUDED
Return low-cost flights from London
All transfers
All accommodation (based on twin-sharing rooms)
All meals on cycling days (except lunch on Saturday). We can
accommodate specific dietary requirements on request
Drinking water
Snacks and fruit on cycling days
Back-up support vehicles
A good hybrid bike
Local cycling guide
Medical support
Bike mechanic
Personal expenses, including alcoholic drinks during meals
Personal travel insurance (this is a requirement of the trip but
Norwood can make arrangements on your behalf)
Personal cycling equipment, helmet and clothing
Tips
Necessary visas
Extra meals
Tours and entry fees
Favourite snacks and bars for that extra energy boost if needed
INCLUDED
NOT INCLUDED
COMMONLY ASKED QUESTIONS
HOW FIT DO I NEED TO BE? WHAT SORT OF BACK-UP IS THERE?
This cycle ride has been designed to be
challenging but achievable by anyone as long as
you fitness train beforehand – there’s nothing to be
afraid of! The time and distance cycled each day
is considered carefully and there is a support team
alongside you, but remember, you are cycling for
five consecutive days and in hot temperatures.
You will be cycling up and downhill and often on
challenging terrain. The fitter you are, the more
you’ll enjoy this challenge. Why not join one of
our Norwood Cycle Club rides on a Sunday or our
weekly (free!) spinning class? It’s a great
opportunity to meet the Norwood team and
your fellow participants.
There’ll be a strong support team with a
professional ground handling crew as well as local
guides. Medical kits will be taken and we are
never too far away from hospitals. An airconditioned vehicle will follow the group,
providing support if needed.
DO I HAVE TO CARRY MY OWN LUGGAGE?
No. All luggage will be transported from
accommodation to accommodation by our support
vehicles. You’ll need a small day-pack/bum-bag/
hydration backpack while cycling to carry items
such as camera, sunscreen, snacks etc.
WHAT HAPPENS IF I GET TIRED?
There are regular rest stops and toilet breaks on the
trip – one in the morning and one in the afternoon
– plus a good lunch stop every day. Don’t worry if
you need to take more rest stops during the day.
A guide will be bringing up the rear of the group to
ensure no one is left alone. Remember, this is not
a race.
USEFUL TRAINING TIPS
This cycle ride has been designed to be challenging but achievable by anyone as long as
you fitness train before hand. Remember, you will be cycling for five consecutive days in
some hilly terrain and the fitter you are, the more likely you are to enjoy it.
If you haven’t exercised regularly for a while or perhaps never – then you will really need to
start training at least four months before the challenge. You need to increase the capacity
and efficiency of your body’s cardiovascular system and improve the endurance of your
muscles – building up their repetitive movement strength allowing you to cycle for longer.
Plus you need to get your body used to sitting on a saddle for 6hrs a day. Whatever your
physical condition, the key is to build up stamina and strength and this is best achieved by
training consistently over a period of time - so don’t leave it to the last minute. And the
best way to prepare for a cycling challenge is cycling!
1. Try to cycle at least three times a week, building up the distance you cycle each week.
2. Add variety by including a gym/spin class. One hour of QUALITY workout
in the gym is worth two hours out on the road.
3. It’s a good idea to do a circuit of machines that will give you an aerobic workout –
for example, rowing, cross-country skiing, stepper/climber, exercise bike.
4. Spinning classes are excellent and leg weight-training is also recommended.
We hold a free Norwood spin class every Wednesday and you can train hard
with other people and an instructor.
5. You still need to cycle as much as possible in ‘real’ conditions. The more you can
train in similar conditions to your challenge, both in terms of terrain and weather, the
better. Include some hills at the weekend and do your longer rides then.
6. Join the Norwood Cycle Club.
7. Train using the kit you want to use in your challenge. If you’re planning to use
cleats (clipless pedals) on your challenge, get used to them well in advance. Most
people fall off a few times when getting used to them. Whether you’re planning to use
a small rucksack, camelbak or large bum-bag to carry the things you’ll need during the
day, get used to wearing it when training. Wear padded cycling shorts.
8. Try to cycle for a long time on consecutive days (up to 6+ hours). You might ache a
bit after one full day’s cycling but the best way to improve your fitness and
stamina is to go out again the next day.
9. Finally, ride safe. Wear a helmet, high viz and ride single file. Warm up and warm
down and as you get fitter – increase the intensity and work harder. It will pay off!
FOOD AND NUTRITION
What you eat impacts on your energy levels, so
concentrate on improving your diet as you start
training. Fried or sugary foods, and too much dairy,
will counter the training you have started to do.
• Carbohydrate breaks down to form glucose,
which is stored in your muscles as glycogen
to provide your body with energy. However,
muscles only store a limited amount so you
need to eat more carbs as your life becomes
more active. Carbohydrate is found in cereals,
potatoes, bread, pasta, noodles and rice.
• Fruit and vegetables are needed for maximum
vitamins and minerals. It’s not hard to
incorporate five portions per day. Fruit is high
in fructose, which your body absorbs more easily
than other sugars. Bananas are especially good
for maintaining energy on a long active day.
• Meat and fish provide some essential microproteins which help muscle development. It’s
healthier to eat fish and white meat. If you want
to eat red meat, remove the fat. Vegetarians
should concentrate on maintaining a balanced
diet, with plenty of iron, while increasing
energy intake.
• Increased fluids are vital. Dehydration affects
your ability to exercise. Drink plenty of water
before, after and during exercise. Drinks
containing caffeine do not help to prevent
dehydration. If you plan to use isotonic (energy)
drinks on your challenge, it’s important that your
body gets used to them while training.
HOW TO BOOK
Pricing options
Now you’ve read the itinerary and seen what’s involved, please
secure your place by booking online at norwood.org.uk/israel
or call us directly on 020 8420 6829. Places are limited and are
issued on a first-come, first served basis.
Option
The online registration is payable via Paypal, credit/debit card or
Amex. If you’d prefer to pay by cheque or bank transfer, please
contact us directly. Options to pay in instalments by direct debit
are also available.
There’s also a bit of form filling to do, but it’s essential to make
sure that all these forms are completed in order to ensure that you
have the best possible experience with Norwood. Once we have
received your registration, we’ll confirm your booking and send
out regular updates with everything you need to know.
If you sign up to two international challenges in
the same year, the amount you will be required
to raise in sponsorship will be reduced by £500!
Registration
Fee
A
B
C
£495 £1,695 £3,495
Minimum
£3,000 £1,800
Fundraising
--
A = Standard registration and minimum fundraising
B = Cover costs / reduced minimum fundraising
C = Pay outright - no fundraising required
Under 35? There is
a £500 reduction on minimum fundraising.
Booking your own
flights? £250 reduction
HOW DO I RAISE THE SPONSORSHIP?
Once you have signed up, we will send you a
fundraising pack in order to make your fundraising
as easy as possible. But do follow Norwood on
social media for fundraising tips. We recommend
Follow us
@norwoodchals
that all participants set up VirginMoneyGiving
pages in order to fundraise online. They charge less
commission than other online fundraising platforms,
which means more money for Norwood!
norwoodchallenges
norwoodcharity
Norwood is one of the largest children, family and
learning disability charities in the UK. We support
7,000 people every year, including vulnerable
children and their families, children with special
educational needs and adults with learning
disabilities. We are ambitious for the people who
use our services and we strive to ensure that everyone
can live the life they choose, irrespective of ability.
Our range of personalised services includes
everything from family support to support groups
for young people, a nursery to Norwood Drugsline,
and special educational support for children and
young people, to supported living for adults with
learning disabilities. To help us deliver these services,
we have a workforce of over 2,000, made up of
1,250 staff and hundreds of dedicated volunteers.
The charity operates in London and the South
East. Our vital services cost £35 million a year to
run and every year we must raise £12 million of this
through voluntary donations.
HOME
SCHOOL
LIFE
Children and their families
facing individual challenges
Children and young people
with special educational needs
People with learning disabilities
and/or autism, throughout their lives
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Norwood works with 56 local authorities
and has 55 homes and centres across
London and the South East.
It costs £35 million a year for Norwood to
provide our services. Every year we must raise
N over £12 million from voluntary donations.
W
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N
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Norwood has a workforce of over 2,000,
made up of 1,250 staff and hundreds
of dedicated volunteers.
Norwood provides services
for 7,000 people.
N
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