MONDAY 01 MARCH - MONDAY 08 MARCH 2021 - Our annual fundraising challenge is back. It's bigger, better and more meaningful than ever before.
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MONDAY 01 MARCH - MONDAY 08 MARCH 2021
Our annual fundraising challenge is back.
It’s bigger, better and more meaningful than ever before.
1
WELCOME TO CYCLE FOR SMART
WORKS 2021
MONDAY 01 MARCH TO MONDAY 08 MARCH
Thank you for signing up to Cycle for Smart Works and welcome to the Smart Works
community; committed to supporting women in need to succeed at interview and secure
employment.
Our service has never been more needed and this is our moment to unite and pedal for a
purpose. Together we will raise vital funds so we can provide unemployed women with the
clothes, coaching and confidence they need to get a job, and transform their lives.
Cycle for Smart Works is our largest fundraiser and this year it is going to be bigger,
better and more meaningful than ever before. In 2020, 254 teams took part to raise over
£140,000. We know our 2021 riders will rise to the challenge and do even more.
Whatever taking part in Cycle for Smart Works means to you, we want to hear from you.
Whether you’re learning to ride a bike or smashing a personal best, you can help us by
spreading the word.
Share your Cycle Story on social media, around the office or by emailing
cycle@smartworks.org.uk.
Thank you so much for taking part, and good luck!
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BOOM CYCLE TOP TIPS ACTIVATE YOUR CYCLING MUSCLES
Hilary Rowland – Boom Cycle Instructor and Co-Founder @hdawgboom LJ Holmes - Boom Cycle Instructor and PT, Apex Rides instructor @wildcatfit
MAKE A PLAN AND SCHEDULE IT
THE CORRECT BIKE SET-UP
The handlebars should be a little higher than your saddle. If
you are pregnant or have a lower back injury*, raise them
higher so you’re sat in an upright position.
GLUTE ACTIVATION SQUATS
If you feel you’re reaching too far forward and straining your back,
shoulders or neck pull the handlebars back or the saddle forward until your Place a resistance band just above your knees. Your feet should be placed just wider than
elbows have a slight bend when holding the handlebars. your hips and your toes should be turned out slightly. Squat down with the weight in your
heels and chest lifted. When your bum is roughly level with the back of your knees, pause
Adjust the saddle and handlebar height to make sure it works for you. You’ll want the saddle for a few seconds and push your knees out. Try 15-20 reps to get yourself fired up.
to sit at hip height when standing.
PLANK
*Please consult a doctor if you have any concerns.
Get yourself into a forearm plank position so your elbows are underneath your shoulders.
Squeeze between your shoulder blades to prevent neck tension and keep your hips in line
with your shoulders and feet - just an inch or so apart. Lightly touch both knees to the floor,
then return to the starting plank position. Be careful not to push your hips too high, or to sag
too low. 2 sets of 15 reps should activate your abs.
SIDE-TO-SIDE WALK
MAKE A PLAN AND SCHEDULE IT
Make a realistic plan ahead of time to schedule in your rides. Keep a resistance band just above your knees, squat low and hold your chest up. With
Break the miles into bite-size bits, allowing for a rest day or two to your weight on your heels, perform a side-to-side walk. Take 5-6 steps sideways staying as
ensure your challenge is both fun and rewarding. low in your squat as you can. Push your knees out to feel the top and sides of your glute
muscles working. Perform this 3-4 times.
With approximately 13 miles cycled on average per Boom
Cycle class, you can complete the challenge in eight 45-minute LYING CURLS
classes.*
Wake up your hamstrings with some simple lying curls. This is best performed on a smooth
Making a date (socially distanced of course) with your cycling buddy is also a great way to surface in thick fluffy socks or with a towel under your feet. Lie on your back with your arms
stick to your plan. by your sides, keeping your knees bent. Squeeze up into a glute bridge position so your
glutes and lower back are off the floor. Lift your toes up and dig one heel into the towel and
Use the handy pullout planner (found on p.6 & 7) to map out how you will complete your miles. keep your glutes raised, slide your feet away from you (until your leg is almost but not quite
straight), then dig the heel into the floor and squeeze back into the original position. Bring
*If restrictions allow studio attendance.
the heel as close as you can without letting your glutes drop. 2 sets of 12-15 reps on each
side should have you feeling the backs of those legs!
Boom Cycle is offering participants 15% off packages of 3 and 5 rides when booked
between 25 Feb and 5 March. Set up a Boom Cycle account, add your card details,
then forward your Cycle for Smart Works registration email to info@boomcycle.
co.uk. Specify which package you want and Boom Cycle will process the discount.*
*Subject to restrictions and studios being open.
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THE CYCLE FOR SMART WORKS 2021 PLANNER
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY MONDAY
MORNING
AFTERNOON
EVENING
6 7
COMPLETING YOUR 500 MILES
CHOOSE A BIKE STAY MOTIVATED
You could opt to cycle in your local area on your own road bike or mountain bike. Tune into our Cycle Playlists, made for Smart Works with love and energy by Hilary
Rowland, Co-Founder of Boom Cycle. Search ‘Cycle for Smart Works 2021’ on Spotify.
How about an indoor bike? Apex Rides has kindly offered an incredible 10% off the cost
of their in-home exercise bikes, exclusively for participants*. For any existing Apex Rides Create a WhatsApp group with your team to share updates and support one another.
owners who would like to participate, the team have offered a week’s app subscription for
free. Please email cycle@smartworks.org.uk if you’d like to redeem either offer. Attend the Cycle for Smart Works 2021 Facebook event and connect with other teams who
are taking part, all united by the same motivation to pedal for a purpose.
There are plenty of companies offering stationary bike rentals, such as Momentum Hire
and Homegym UK. Search online to find your nearest option. Our friends at Boom Cycle have kindly provided an exclusive deal for those taking part in
Cycle for Smart Works. Check out page 5 for details.
Similarly, road bicycle hire schemes are available across the UK. Try out TfL Santander
Cycles, Lime Bikes, Freebikes or similar in a city near you.
Ask local gyms and fitness providers if they have spare bikes you could borrow.
Have a bike but prefer to cycle inside? Use a turbo trainer or rollers and cycle from the COMPLETE YOUR MILES
comfort of your own home. Or you could even try out a desk cycle!
Once you’ve found your bike of choice, set it up at home and get cycling.
*Delivery time 4-6 weeks. Offer must be redeemed by 21st January 2021.
Find a ride in your local area and explore on your lunch break.
How about a cycle-a-thon? Grab a stationary bike and keep it spinning continuously for as
long as you can – in the morning, during your lunch break or even a whole day.
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SHOWING US YOUR PROGRESS
• Share your Cycle for Smart Works story by tagging Smart Works on social media, using
the hashtag #CycleForSmartWorks and handles below. We would love to shout about your
fantastic fundraising efforts.
• Capture photos of yourself donning your Cycle for Smart Works outfit. Take an action shot
of yourself cycling at the local park and tell your friends why you’re Cycling for Smart Works.
Remember to include the all-important link to your fundraising page.
• Show off your efforts as you complete the challenge. Why not upload a daily TikTok or
Instagram reel about how you found the days ride?
• Livestream your efforts as you complete your final mile. Your friends and family can tune in to
virtually cheer you on – you deserve it!
RAISING AWARENESS AND FUNDS
Are you able to secure match funding? This can be a simple but effective way of boosting
your fundraising total. Ask your workplace if they are able to organise this and let the @SMARTWORKS @SMARTWORKSHQ @SMARTWORKS
@SMARTWORKSCHARITY
Smart Works team know if we can help.
Feeling competitive? Ask colleagues to guess your team’s total mileage; get them to
place their bets and organise a prize for the closest guess.
Pop a money box on your desk or by your front door and save any loose change in the
lead up to the week – every little helps to reach your final total.
Post on social media and ask your friends, family and colleagues for sponsorship.
Remember to include a personal message on why you have decided to support Smart
Works and what it is you love about our mission.
Email your friends, family and colleagues with a link to your fundraising page.
How about completing all your miles in workwear or wearing Smart Works blue?
Cycle in fancy dress for added fun, so long as people sponsor you that little bit extra...
TELL US YOUR CYCLE FOR SMART WORKS STORY BY EMAILING CYCLE@SMARTWORKS.ORG.UK
10 11THANK YOU FOR JOINING OUR COMMUNITY
Smart Works is a small charity powered by a big community. By
choosing to fundraise for us, you will become a welcome part of
that community, united in our shared desire to support unemployed
women and help them to feel their best at a crucial moment. From all
at Smart Works, thank you for choosing to support women in need
across the UK.
SMARTWORKS.ORG.UK
@SMARTWORKSCHARITY
CHARITY NUMBER: 1080609
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