Subject: Team Shell Cycling Newsletter - March 6, 2014
From: <[email-masked]>
To: Undisclosed recipients:;
Date: Thu, 3 Mar 2016 21:17:23 +0000

Team Shell Riders - 216

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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

$51,662

26%

$239

64%

MS 150 April 16-17, 2016

Dear Team Shell,

We are now only 6 weeks out from the MS150 weekend.  It is time to put some quality time in the saddle.  If your long day is on Saturday, try riding a short day on Sunday.  This will help prepare you for day two of the ride.  We are now up to 216 riders.  We will leave open till Friday March 11th.  We have gone over the proposed 200 target for this year as we would like to welcome the BG team cyclists to our team.  If you haven't got your team logistics support fee in, please note that it is now $80.  The Shell Health Wellness budget covers half the cost of support for this ride.  So if you haven't gotten an email from me stating that I received your support fee than it is likely you still need to get it in.

Let's begin to focus on our fundraising.  We are a little behind last year with and average team total of $239 per rider.  In 2015 we finished with an average per rider of just over $1,000.  Remember for Shell employees, Shell will match your gift. This is an easy way to double of your totals.  The Matching gift link is at the bottom of this newsletter in the Handy Links session.

We added several new riders to the team this week and our percentage of safety trained team members went down from 71% to 64%.  We require that you take a safety skills class once every 3 years.  We have two more classes available and no charge to you.  Get'r Done!

In the News for this week

·         Safety First

·         Team Fee now $80

·         Cycling Open House

·         First time riders

·         Team Shell Safety Training

·         Bike Inspections

·         Fundraising

·         This week's training rides

·         Handy Links

SAFETY FIRST MESSAGE:   Cycling Nutrition

Coach Alan Bazard - Shell Safety Coordinator

Pre Ride Nutrition
Cyclists need to start out a ride with a full tank of stored energy or glycogen. This comes from Carbohydrates consumed well before the start of the ride.  For a Saturday Ride, the ideal best time to eat a high carbohydrate meal is Thursday Dinner or Friday Lunch.  You may often hear of athletes Carbo Loading at Dinner the night before a big ride.  This is OK, but it takes 14-15 hours for the stomach to fully digest food and convert the Carbs to Glycogen (stored sugars). Once stored, glycogen is consumed by the cardiovascular and muscular system to provide energy for the muscles to deliver "power to the pedals."  So, consuming carbs the night before may not be delivered until the afternoon the next day.  Again, start with full tank, eat a carb rich meal (pastas, rice, breads, some cheese), along with a moderate amount of proteins (beef, chicken, fish), and plenty of fruits / vegetables.  It's best to eat this meal either Thursday Dinner or Friday Lunch.
Breakfast the morning before a long ride is also important. Again, think about keeping tanks full.  You should have a "light" breakfast like a bagel, 1-2 pieces of toast, cereal, oatmeal, and fruit (not all together, but 1 or 2 servings of your favorite from this group).  Drink water or fruit juice.  Don't stop at Denny's on the way to the ride start and have a "Grand Slam."  I recommend avoiding dairy products (eggs, milk, cheese, butter, etc.).  OK have 1 or 2 small slices of bacon, but no more and no pancakes / waffles. These are harder to digest and will just stay in your stomach for most of the ride and may cause other stomach issues which won't help your riding or speed.

During the Ride Nutrition
With a full tank of stored energy, you start out on the ride on Saturday morning.  What next?  You need to eat more high energy food during the ride.  Foods higher with Sugar provide the quick energy boost to get you down the road for the next 15-20 miles.  Easily digestible Carbs and Proteins help with the late stages of the ride.  Sugars can come from fruits or refined sugar.  Most rides provide cookies, and other "sweet" snacks.  Pretzels are high in Sodium, a necessary electrolyte, especially when it's hot.  I do not recommend energy drinks (red bull, etc.) as these are mostly caffeine and not sugar. These won't help on a long ride, and may contribute to dehydration.
After about 3-4 hours of eating salty and sweet snacks, your body is ready for some "real" food.  Plan to eat a light lunch during rides over 70 miles. Lunch can be a sandwich, pasta, fruit, cooked potatoes and other foods with carbs and proteins. Avoid Hamburgers, Sausage, Pizza, and other heavy meals if you're going to keep riding. These will not digest and pull blood from your muscles to your stomach leaving you feeling bad and tired.
Post Ride Nutrition
OK, you made it to the finish, now what to eat?  There is good evidence that for up to 1 hour immediately after finishing a workout, your body will be very efficient at converting carbohydrates to glycogen and build up your stores. So, you need to eat some carbohydrates and proteins shortly after finishing a ride. This can be another meal (dinner or late lunch).  USA Cycling has published several articles on the benefits of Chocolate Milk for a recovery drink.  Many Olympic athletes follow their workouts with Chocolate Milk.
Calories In and Calories Out
Riding 70-100 miles burns about 2500-3500 Calories (out), more, depending on effort.  This is typically the equivalent of a normal person's daily intake. So again the reason to eat during the ride is overcome this caloric loss (in).
Riding once per week and maintaining a good nutritional balance during the ride won't lead to a lot of weight loss. Additional weekday workouts and a solid balanced diet are needed for a gradual weight loss.
Follow the above recommendations to avoid a condition known as "Bonking." This is one of the worst feelings. You're literally "out of gas." Pedaling becomes very hard and you will lose almost all speed and endurance.  This typically happens on rides over 50 miles, so remember.....

·         Start with a full tank,

·         Eat during the ride,

·         Eat after the ride.

For questions or more information on Ride Nutrition, contact Coach Alan - [email-masked]<mailto:[email-masked]>

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 $80 per rider.  Thank you for your support!

Mail a check ($80 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

Cycling Open House
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

First Time Rider for the MS150 this Year?

But I've been cycling for years, am I a Rookie Rider? Yes!  Whether you're a veteran cyclist or you're new to the sport, you are new to the MS 150 Bike Ride and we want to ensure your first experience is the best it can be. Click on this page for more details on New Rider Information<http://main.nationalmssociety.org/site/TR?fr_id=27003&pg=informational&sid=13237>. This is a great link to answer nearly all your questions about the 2 day event.

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 6th            Advanced Group Riding Skills (Must have taken Basic Skills Course previously)

·         Mar 20nd         Basic Group Riding Skills - This is the last free Team Safety Class.  If you still need to take a class and can't make this one then you will need to take one of the community classes in the link below.

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>

MS 150 Bicycle Safety Inspections

Not only does your body need to be in the best shape possible for the BP 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 clip-less cycling shoes, to one of the BP MS 150 Official Bike Stores for a FREE thru April 12 for a professional safety inspection. Pedal inspection is a critical component of the overall safety inspection so don't forget your clip-less cycling shoes.

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.

Locate a Bike Store<http://main.nationalmssociety.org/site/TR?fr_id=27003&pg=informational&sid=13228>

Fundraising

Team Shell has set a fundraising goal for 2016 at $200,000. While we are making progress and reached 28% of our goal this week, we still have a ways to meet it.  As your training for the ride gears up, please gear up your fundraising effort as well. Remember that we ride to raise money for the important work done by the MS society to fund research, advocate for change, and help people with MS.

For more information on Team Shell fundraising, obtaining matching Shell funds and tips for successful fundraising, Click Here<http://www.shellcyclingteam.com/Fundraising.htm>.

Top Team Shell Fundraisers as of 3/3/16

               Top Fund Raisers to Date

                  THANK YOU!!!
$1,000 +

$700 +

Todd Nunnally

Lorena Derington

Todd Jones

Haley Chilek

Michele O'Keefe

Tracy Carroll

Courtenay Clifford

Sarah Koeh

Chris Russell

Ripan Kapoor

Billy Euell

Nicholas Dehnel

Ramon Berrocal

Christopher Robinson

Allen Broyles

$600 +

$800 +

Marisabel Grunewaldt

Minhtuan Nguyen

Robert Lombardi

Michael Lombardi

Christian Cuellar

Kathryn Bateman

Peggy McElroy

Bruce Johnson

Mona DeLong

Kate Prather

Chris Gallowitz

Graham Fraser

Ricardo Vargas

This Week's Training Rides:

Ready2Roll Cycling Training Series

·         Saturday, March 08 - 8:00 AM                            New Ulm, TX                                      43/50/65 miles

MS150 Sponsored Training Rides

·         Sunday, March 06            8:00 AM                      SpringFest Metric Century<http://www.thecenterhouston.org/springfest>                 San Felipe, TX      28/48/60 miles

·         Saturday, March 05          8:00 AM:                    The Raven Ride<http://www.huntsvilleravenride.org/>                                  Huntsville, TX             10/20/33/51/61 miles

·         Saturday, March 12          9:00 AM:                    Pedal Thru the Pines<https://www.bikereg.com/pedalthrupines>                          Smithville, TX             24/40/70 miles

·         Saturday, March 26          8:00 AM                      Clay Walker's BAMS<http://www.bandagainstms.org/bamsride2016.html>                       Humble, TX             20, 35, and 65 miles

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>

·         MS 150 Official Bike Stores<http://main.nationalmssociety.org/site/TR?fr_id=27003&pg=informational&sid=13228>

  Let's go out and make it healthy and safe weekend!

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