Subject: Action Needed: Team Shell Cycling Newsletter - February 24, 2016
From: <[email-masked]>
To: Undisclosed recipients:;
Date: Wed, 24 Feb 2016 15:08:00 +0000

Team Shell Riders - 209

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TEAM SHELL CYCLING DASHBOARD

Team Fundraising Goal

Collected to Date

% of Goal

Avg. Collected per Rider

Group Riding Safety Skills  Compliance

$200,000

$44,962

22.5%

$215

71%

Dear Team Shell Cycling,

I have two important action items that need to be addressed.

1.    Volunteers Needed for the New Ulm training ride

2.    Get your Team support fee

Yes, I know it is Wednesday and not the usual Thursday newsletter.  I'm sending the newsletter out a day early because we have not fulfilled all our volunteer slots for next week's R2R training ride in New Ulm.  Thank you for all who have already volunteered to SAG.  We still need 6 more volunteers for help out at a rest stop.  Please sign up now or have a friend or family member volunteer.  This is our last scheduled volunteer commitment until the MS event in April.  https://www.surveymonkey.com/s/9LXYKXZ

I still need about 40 of you to get your team registration fee in.  Thank you for those of you who already turned in your team support fee. The fee will be increased to $80 beginning Tuesday, March 1st; so don't delay.  See below of where to turn in your team fee.

The MS 150 Weekend is now just a very short seven weeks away (52 days).  At this point in your training you should be comfortable riding at least 40 miles on your long day and sneaking in some additional saddle time a couple more days during the week. The R2R training series will not ride on Saturday due to the Conoco Rodeo Run. Their weekly ride will be on Sunday.  If you are looking for a place to ride on Saturday, you may want to add in the Gator Ride in Baytown.  This has always been a very organized event.  This ride will give you the opportunity to ride over a little bump in the road called the Fred Hartman Bridge.

Those of you haven't turned in your Team registration fee, please do so immediately.  After March 1st, 2016 the team fee will be raised to $80

In this Week's Newsletter

·         Safety First Message

·         Volunteer sign up for next Saturday

·         Team Shell Registration fee due now - going up on March 1st.

·         Bike Inspections

·         Team Shell Bike Safety Skills Training

·         Upcoming Training Rides

·         Fundraising Leaders

·         Handy Links

SAFETY FIRST MESSAGE:   Good Bike Fit keeps pain away

Coach Alan Bazard - Shell Safety Coordinator

Ideally, your bike should disappear from underneath you while riding.  What this really means is that you should not be thinking about your position on the bike while riding.  If something is causing you pain, this is making you think about your position or fit on the bike, and distracts your performance and endurance.  In simpler terms, if something is hurting it's not right and needs to be corrected.

When you ride for long distances, there is some normal stress and wear on the muscular system and muscles become tired.  However, there is a difference between tired muscles and muscle pain.  Time in the saddle (why we train) will adapt your body to the general soreness associated with riding for a long time (tired legs, sore butt, stiff arms, etc.).  But, if there are sharp pains, especially in joints (knees, hip, back, neck, wrists, hands, etc.), then this is indicating that something is wrong and needs to be corrected or you may risk an injury, or escalating an injury further.

Long distance bike riding involves a LOT of repetitive motion, and long periods of time staying in position on the bike.  The pedaling cycle puts constant motion and pressure on your lower extremities (legs, knees, ankles, and feet).   Good alignment with the seat and pedals will reduce or eliminate this repetitive motion from causing pain while riding.

On the other hand, your upper extremities (neck, shoulders, arms, and hands) remain virtually motionless providing stability and control of the bike.  Because these muscles stay primarily in one place, they tend to stiffen and react to long term pressure / stress.  To reduce or eliminate this pain due to stress, you need to have good alignment on the seat and handlebars.

Bike fit is the process (and sometimes science) of adjusting the components on the bike to optimize your body's position while riding.  Primary adjustments consist of:

·         Frame size
·         Seat height
·         Seat Forward and Back
·         Seat tilt
·         Seat width
·         Seat padding (softness or hardness)
·         Stem length
·         Stem angle
·         Handle bar width
·         Pedal crank length
·         Pedal axle length
·         Cleat type (Look, Shimano, Speedplay, etc)
·         Cleat position (forward, back, toe in, toe out)
·         General shoe size fit

Many of these adjustments interact with each other.  Because of the number of adjustments and the effects on different parts of the body, bike fit is best done by people trained in bike fit.  Most Bike shops do a very good job of bike fit / position and usually have trained staff who can identify problems and make the proper adjustments.  For more chronic issues and high performance bike fitting, there are professional Bike Fit Studios that use advanced technology (video, computer analysis, etc.).  Houston has two outstanding Bike Fit Studios:

Tad Hughes Custom Bike Fit Studio - www.tadhughescustom.com<http://www.tadhughescustom.com>

Bike Barn Custom Fit Studio - http://bikebarn.com/articles/custom-fit-studio-pg934.htm

The choice for bike fitting is a personal decision.  You should seek good advice before making random adjustments to the bike.

Important:  If you have been riding these past few months and you still have pain associated with bike set up and position, get these resolved in the next week.  Similarly if you need to make any minor adjustments do so immediately, and then test the adjustment on a training ride.  It is strongly recommended not to make any changes to seat adjustments (up, down, forward, back, etc.), cleat adjustments, handle bar or stem adjustments within 3 weeks of the event ride.  Unless something is physically broken and needs to be replaced, don't change the adjustments.  There are many tales of woe and agony by people who have made a seat or handle bar change the night before the MS 150 - Don't Do It!  You've trained hard for the event.  Go with what has been working during the training rides.

For questions or more information on Bike Fit and Bike Position, contact Coach Alan - [email-masked]<mailto:[email-masked]>

!Volunteers Needed for R2R Training Rides - If you are participating in the R2R training rides, please sign up to volunteer on the link below.  You may opt out of volunteering if you recruit a family member or friend to volunteer in your place.  This training series is successful because of the volunteers.    Please help me by stepping up and volunteering where you can.  Below are a few dates for volunteer opportunities.  Please don't assume that someone else will volunteer; please step up.  I promise not to keep pestering you all once we get the entire volunteer slots full.  Until then, expect additional emails.  Let's fill these spots this week. :)

To volunteer for one of these dates, please CLICK HERE<https://www.surveymonkey.com/s/9LXYKXZ>.

              Date                                      Training Ride Start
March 5th                                                 New Ulm, TX                   We still need 6 Rest Stop Volunteers

2016 Team Shell MS150 riders - Team Fee to go up to $80 after March 1st
We will close off team registration on Friday, March 11th.  This year's ride support is currently $70 per rider. Please pay your team fee by February 29th in order for us to meet certain vendor payment timelines in support of our team.  Thank you for your support!

Mail a check ($70 till March 1st), made out to Shell Employees Club to:

150 N. Dairy Ashford

Bldg. E - 0238 A

Houston, TX  77079

c/o Team Shell - Mark Poindexter

I will be at the following locations and times to collect team fees if you would like to drop off your check, ask questions or just talk shop.
I hope to see many of out there.

·         Tue.     Mar.   8th                     Shell Technology Center (STCH) Café         11:30 AM - 12:30 PM

·         Wed.    Mar.   9th                     One Shell Plaza - Lobby L-110                      11:30 AM - 12:30 PM

·         Thu.     Mar. 10th                     Houston EPC Café (Woodcreek)                   11:30 AM - 12:30 PM

BP MS 150 Bicycle Safety Inspections

Not only does your body need to be in the best shape possible for the MS 150, but your bike should be finely tuned and road worthy as well. To ensure your bike is in the best shape please take it, along with your clipless cycling shoes, to one of the MS 150 Official Bike Stores<http://main.nationalmssociety.org/site/TR?fr_id=27003&pg=informational&sid=13228> for a FREE professional safety inspection. Pedal inspection along with your clipless shoes are a critical component of the safety inspection.

Once your bike passes the safety inspection you and your bike will be awarded a BP MS 150 Safety Inspection Sticker that you'll proudly display on the stem of your bike to show your safety focused and eligible for FREE labor (parts and materials are extra) if you are in need of mechanical repairs during the BP MS 150.

Team Shell Safety Training

We will have 2 more safety skills training classes scheduled.  Please see the dates and times below and save the date on your calendars now.  Classes are held on Sunday afternoons at our Shell Woodcreek campus.  We have our second class this Sunday.  The cost of our Team Shell Training is included in your Team registration fee.  If these remaining dates are not convenient, you are still responsible to get your training completed from one of the MS sponsored classes.

           Team Shell Cycle Safety Training Course Sign Up - CLICK HERE<https://www.surveymonkey.com/r/X5KH2W8>

All Cycling Safety Classes for Team Shell will be held at our Woodcreek Campus on Sunday afternoons from 2 - 5 PM.

·         Mar 15th           Advanced Group Riding Skills (Must have taken Basic Skills Course previously)

·         Mar 22nd          Basic Group Riding Skills

If these dates are not convenient for you then please schedule yourself in one of the community bike safety courses list on the MS website.  Expect to pay $30 for a community bike safety skills class.   These classes fill up quickly, do not procrastinate. CLICK HERE<http://biketxh.nationalmssociety.org/site/R?i=uRb0rILCc3jP-_Img4-RMw>

Safe Cycling Challenge - We expect 100% compliance of this online safety training.
This online quiz is intended for educational purposes to increase a rider's knowledge and awareness of cycling safety. This online training does not replace the Team Shell required Hands on Bike Safety Class, once every 3 years. The Safe Cycling Challenge can be accessed through the Training & Safety section of the MS 150 website at: Take the Safe Cycling Challenge<http://biketxh.nationalmssociety.org/site/R?i=VFofAHdnAxkMp6RNRcCjOA>

Fundraising - Keep those funds pouring in.  Thank you for all that you have already done to support MS.

               Top Fund Raisers to Date

                                   THANK YOU!!!
$1,000 +

585 +

Todd

Nunnally

Sarah

Koehl

Michele

O'Keefe

Courtenay

Clifford

Todd

Jones

Haley

Chilek

Billy

Euell

Michael

Lombardi

Ramon

Berrocal

Christopher

Robinson

Allen

Broyles

Ripan

Kapoor

      $585 +

Peggy

McElroy

Minhtuan

Nguyen

Mona

DeLong

Chris

Russell

Nicholas

Dehnel

Kathryn

Bateman

Chris

Gallowitz

Bruce

Johnson

Ricardo

Vargas

Kate

Prather

Danny

Flack

Tracy

Carroll

Michelle

Liner

Upcoming Training Rides

·         Ready2Roll Training Series - Must be registered with R2R organization to participate in this training series.

Sun. Feb 28th                8:00 AM          R2R #6                                   Waller, TX                                          route has changed, see Steve's note for distances

·         Community Bike Rides - If you are not registered to train with the Ready2Roll series, here are some well-organized local bike rides that are popular.

Sat. Feb. 28th              8:00 AM           Gator Ride<http://www.gatorride.org/>                              Baytown, TX                                       33, 43, 51, 62 mile routes

            Sat. Mar. 8th                8:30 AM          The Raven Revenge <http://www.active.com/huntsville-tx/cycling/races/raven-s-revenge-bike-ride-2016>               Huntsville, TX                                      20, 33, 51, 61 mile routes

Sat. Mar. 26th              8:00 AM          Clay Walker's BAMS<http://www.bandagainstms.org/bamsride2016.html>              Humble, TX                                         20, 35, and 65 mile routes

Handy Links

·         Register for Team Shell<https://www.surveymonkey.com/r/37JQWSN> - We will close registration on March 11th

·         First Time Riders<http://main.nationalmssociety.org/site/TR?fr_id=27003&pg=informational&sid=13237>

·         MS150 Safety and Fundraising Requirements<http://main.nationalmssociety.org/site/TR?fr_id=27003&pg=informational&sid=13231>

·         EasyMatch User Guide<https://secure1.easymatch.com/shellgive/resources/General.Public.File10.pdf>

Handy Links

·         First Time Riders<http://main.nationalmssociety.org/site/TR?pg=informational&fr_id=25298&type=fr_informational&sid=11513>

·         Packet Pick Up Details<http://main.nationalmssociety.org/site/TR?pg=informational&fr_id=25298&type=fr_informational&sid=11527>

·         Event Route Maps<http://main.nationalmssociety.org/site/TR?pg=informational&fr_id=25298&type=fr_informational&sid=11501>

·         Packing List for the event weekend<http://main.nationalmssociety.org/site/TR?pg=informational&fr_id=25298&type=fr_informational&sid=11528>

·         MS150 Safety and Fundraising Requirements<http://main.nationalmssociety.org/site/TR?pg=informational&fr_id=25298&type=fr_informational&sid=11551>

Be Well!
Mark Poindexter
Shell Health - U.S. Wellness Manager
Tel: +01 832 337-2149