Subject: Team Shell Cycling Newsletter - February 22, 2018
From: <[email-masked]>
To: Undisclosed recipients:;
Date: Thu, 22 Feb 2018 21:14:31 +0000

To be removed from this list, please reply with "Remove" in the subject box

                                                             Team Shell Riders - 135

TEAM SHELL CYCLING DASHBOARD

Team Fundraising Goal

Collected to Date

% of Goal

Avg. Collected per Rider

$200,000

$50,266

25%

$372

Dear Team Shell Cycling,

Thank you for those of you who already turned in your team support fee. The fee will be increased to $80 beginning Thursday, 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 eight weeks away (56 days).  At this point in your training you should be comfortable riding 35 - 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. If you are looking for a place to ride on Saturday, you may want to add in Texas Independence Bicycle Tour<https://portal.clubrunner.ca/3925/Stories/2018-texas-independence-bike-tour> in Deer Park. This has always been a very organized event.

In this Week's Newsletter

  *   Safety First Message
  *   Team Shell registration fee due now - going up on March 1st.
  *   Bike inspections
  *   Team Shell bike safety skills training
  *   Joining Team Shell
  *   Limited Team jerseys still available
  *   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]>

2018 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 28th 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 - 0258 M

Houston, TX  77079

c/o Team Shell - Mark Poindexter

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=29316&pg=informational&sid=14154> 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.

Bike Safety Training dates
Please remember that this class is mandatory to ride with Team Shell.  You need to only take this class once every three years.   Schedule your class now.  All bike safety training classes will be held on Sundays from 2 - 5 PM at our Shell Woodcreek campus.  Our goal is to have zero accidents in all of our training rides and in the MS event.  I will remind you the week of your scheduled training class.

Please help us meet Goal Zero by getting into one of these classes.

*         February 25th - Advanced Cycling Safety Skills Training.  (You must have already completed the basic cycling safety skill class to register for this class).

*         March 18th - Basic Cycling Safety Skills Training

Register for your safety training class CLICK HERE<https://www.surveygizmo.com/s3/4103005/Team-Shell-Bike-Safety-Classes-for-2018>

If you cannot make one of the above safety classes you are still obligated to find another class in the community.  Once you have completed the class, send over proof of completion to [email-masked]<mailto:[email-masked]>

Other community dates and locations Group Riding Skills Course<http://main.nationalmssociety.org/site/TR?fr_id=29316&pg=informational&sid=14804> for Austin and Houston.  There will be a fee for these non-Team Shell cycle trainings.  Check the 2018 MS 150 website for schedule, locations and fees.

Safe Cycling Online Challenge - This is a mandatory online safety training for Team Shell.
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. This online quiz has been prepared by the BP MS 150 Safety Committee whose aspiration is for you and our team to complete this annual event with zero harm to all MS 150 riders, volunteers, organizers, and the wonderful communities who open up their hearts and communities to us.  The Safe Cycling Challenge can be accessed through the Training & Safety section of the MS 150 website at: Take the Safe Cycling Challenge<https://www.surveymonkey.com/r/2018BPMS150>

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>

Joining Team Shell
To be eligible to ride with Team Shell you must be one of the following:

*         An active Shell employee

*         Shell retiree

*         Immediate family member of a Shell employee or retiree

*         Full time contractor at a Shell location

*         Any Shell employee may sponsor (vouch for) up to two guests to ride on the team.

Every rider must complete a Team Shell registration each year, including each family member.  We need all Ready2Roll participants to also complete the Team registration as well, as it is a requirement to be aligned with a corporate team to participate in this training series.

Guest Riders on Team Shell - As a Shell employee, retiree or full time contractor on a Shell site, you may sponsor up to two guest riders on Team Shell. Immediate family members do not count against your guest sponsorship.  We have this policy in place for a couple of reasons.  First, we need to limit the size of our team.  These year's team size limit will be 150.  We are currently at 13 riders.  Second, we want to know who our guests are so that we all can best represent Shell in our weekly training rides and the weekend of the event.  I know you will help me in supporting this endeavor.
Please complete the following 4 steps to register with Team Shell Cycling:

  1.  Register with the MS Society: MS Society Registration <http://main.nationalmssociety.org/site/TR/Bike/TXHBikeEvents?pg=entry&fr_id=28263>

  1.  Register with Team Shell:  Team Shell Registration<https://www.surveygizmo.com/s3/3711977/Team-Shell-Texas-Registration>
You must complete this annual survey whether you are riding in the MS event or if you plan to do the Ready2Roll training series only.  We will need one registration filled out for each rider.
(i.e. If you are riding with your spouse and your son, you will have all three complete a Team Shell Registration Survey.)

  1.  Pay your Team Support Logistics Fee: This is in addition to the MS 150 registration fee.  The logistics fee helps in supporting 50% of what it takes to support a large team during the MS 150 weekend in LaGrange and Austin.  It covers such expenses as Team tents, food, beverages, audio sound, shuttle transport, and luggage transport.  The Shell Health and Wellness budgets will cover the other 50% of the expenses. If paying with cash please schedule some time with me to drop off.  I appreciate your support.
Please note: You are not fully registered on Team Shell until your team logistics are received.  So far we have only accepted fees from 36 team members.

*         $70 from January 1 - February 28th, 2018
*         $80 after February 28th 2018

Mail a check ($70), made out to Shell Employees Club to:

150 N. Dairy Ashford

Bldg. E - 0258 M

Houston, TX  77079

c/o Team Shell - Mark Poindexter

  1.  Complete the Bike Safety Training Class: You must have completed a hands-on bike safety training class within the last 3 years.  We will host about four classes throughout the training season.  Register for your safety training class CLICK HERE<https://www.surveygizmo.com/s3/4103005/Team-Shell-Bike-Safety-Classes-for-2018>

Team Shell Jerseys still available

The online store has been updated.  It is now set up to sell any jerseys, shorts, and bibs that we have in stock.  Sizes and availability are not guaranteed.  The URL is the same as before:  http://www.peak1bikestore.com/shell
Any orders received will be shipped immediately

Fundraising

Shell Matching Funds - https://www.easymatch.com/shell/
Here's is a great way to double your fund raising efforts.  Shell will match you or any other employees who donates.
Here is the link to the Hero instruction guide:  EasyMatch User Guide<https://secure1.easymatch.com/shellgive/resources/General.Public.File10.pdf>

               Top 25 Fund Raisers to Date

                                   THANK YOU!!!
First Name

Last Name

First Name

Last Name

Todd

Nunnally

Daniel

Elizondo

Rich

Schmidt

Howard

Armstrong

William

Wendes

Volker

Dieckmann

Mark

Poindexter

Eugene

Schwanbeck

Jim

Pirnik

Marisabel

Grunewaldt

Chuck

D'Angelo

Luis

Vasquez

Ramon

Berrocal

Jose

Endara

Todd

Jones

Lisa

Placke

Scott

Anthony

Michael

Shaw

Katherine

Kuykendall

M R

Crockett

Volkmar

Neumann

Diana

Trevino

Janet

Vrasic

Brittany

London

Steven

Sarfaty

Upcoming Training Rides  Let's all have happy visions of no rain this weekend

  *   Ready2Roll Training Series - No planned ride on Saturday due to the Rodeo Run

Community Training Rides - Open to all      Schedule <http://main.nationalmssociety.org/site/DocServer/2018_TXH_Bike_MS_BP_MS_150_-_Recommended_Rides.pdf?docID=84436>

Date

Ride

Location

Saturday, February 24

Texas Independence Bicycle Tour<https://portal.clubrunner.ca/3925/Stories/2018-texas-independence-bike-tour>

Deer Park

Sunday,   February 25

Saturday, March 3

Kate's Ride<https://www.bikereg.com/36728>

Gator Ride<http://www.gatorride.org/>

Katy

Baytown

Handy Links

  *   First Time Riders<http://main.nationalmssociety.org/site/TR?fr_id=29316&pg=informational&sid=13237>
  *   Lodging & Transportation
  *   Rider & Team Resources<http://main.nationalmssociety.org/site/TR?fr_id=29316&pg=informational&sid=14153>
  *   Fundraising Tips<http://main.nationalmssociety.org/site/TR?fr_id=29316&pg=informational&sid=13249>
  *   Participation Requirements<http://main.nationalmssociety.org/site/TR?fr_id=29316&pg=informational&sid=13231>
  *   Packet Pick up<http://main.nationalmssociety.org/site/TR?fr_id=29316&pg=informational&sid=13231>

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