Subject: Team Shell Cycling Newsletter - March 6, 2018
From: <[email-masked]>
To: Undisclosed recipients:;
Date: Tue, 6 Mar 2018 18:55:17 +0000

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Team Shell Riders - 134

TEAM SHELL CYCLING DASHBOARD

Team Fundraising Goal

Collected to Date

% of Goal

Avg. Collected per Rider

$200,000

$57,944

28%

$432

MS 150 April 28-29, 2018

Dear Team Shell,

Yes, I know that this is Tuesday, but since I was out of town last week for a conference and we have a new rider orientation next Tuesday, I thought I would send this update early.

We are now only 7 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 134 riders.  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 focus on our fundraising this week. If you haven't already done so, check out the fundraising tips on the MS150 website. We are a little ahead of last year with and average team total of $432 per rider.  In 2017 we finished with an average per rider of just over $1,000.  We have about 40 fewer riders than last year, so let's step up our fundraising game to reach our $200K goal.  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 require that you take a safety skills class once every 3 years.  We have one more class scheduled and no charge to you.  If you cannot make the March 18th class, then you will need to take one of the community based safety classes.

In the News for this week

  *   Safety First
  *   New Rider Orientation
  *   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]>

Team Shell New Rider Orientation - Tuesday, March 13th - 11:30 AM
Please join us for a walk through of the MS 150 weekend, timelines & how to prepare for the ride.  Feel free to bring your lunch to this info-share.

For those of you that are first time riders or indicated that you wanted to attend this orientation on the team registration survey, I am sending you a meeting notice.  If you don't get a second email from me today with an invite, please send me a note that you would like to attend.

Shell Woodcreek Campus:
150 North Dairy Ashford
Houston, TX 77079

*          If you are coming from another location onto the Woodcreek Campus please see below for site safety instructions and expectations when coming onto site.

*          Please arrive 30 minutes early to allow for check in time.

*          When coming to Shell Woodcreek, visitors should use the first Dairy Ashford entrance (gates 3/4) to enter the property, then park in the visitor surface lot on the west side of Building F. Upon arrival, visitors should report to Shell Security Reception on the ground floor of Building F, where they will be issued a visitor pass. All visitors are required to show a valid government-issued picture identification (e.g., passport, driver's license) and view the Woodcreek visitors guide. Reception staff will then call the "host" to collect and escort them.

*          In addition, if visitors are driving a vehicle, they are required to show a valid driver's license (unexpired) in order to access the site. Please pay attention to posted speeds while on campus, there is to be no speeding or use of a mobile device while driving your vehicle.

2018 Team Shell MS150 riders - Team Fee is now $80
We will close off team registration on Friday, March 30th.  This year's ride support is currently $80 per rider.  Thank you for your support!

Mail a check ($80), made out to Shell Employees Club to:

150 N. Dairy Ashford

Bldg. E - 0258 M

Houston, TX  77079

c/o Team Shell - Mark Poindexter

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 1 more safety skills training class scheduled.  Please see the date and time 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.

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

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

  *   Mar 18th         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://main.nationalmssociety.org/site/TR?fr_id=29316&pg=informational&sid=14804>

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>

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 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 an official MS150 Bike Store<http://main.nationalmssociety.org/site/TR?fr_id=29316&pg=informational&sid=14154>

Fundraising

Team Shell has set a fundraising goal for 2018 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.easymatch.com/Shell>

Top Team Shell Fundraisers as of 3/6/18

             Top 20 Fund Raisers to Date

                      THANK YOU!!!

Todd Nunnally

Katherine Kuykendall

Rich Schmidt

Volkmar Neumann

Mark Poindexter

Chester Urban

William Wendes

Jonathan Hunt

Jim Pirnik

Steven Sarfaty

Chuck D'Angelo

Volker Dieckmann

Ramon Berrocal

Howard Armstrong

Janet Vrasic

Daniel Elizondo

Scott Anthony

M R  Crockett

Todd Jones

Eugene Schwanbeck

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

Ready2Roll Training Series

Saturday, March 10, 2018                  8:00 AM          Fayetteville, TX

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, March 10, 2018

B-Geo Magnolia Miles<http://www.magnoliamiles.org/>

Waller, TX

Saturday, March 10, 2018

Pedal Thru the Pines<http://www.pedalthrupines.org/>

Bastrop, TX

Saturday, March 17, 2018

Riverside Ride<http://www.riversideride.com/>

Victoria, TX

Sunday, March 18, 2018

Tour de Houston<http://www.tourdehouston.org/>

Houston, TX

Saturday, March 24, 2018

Just Ride for a Just Cause<http://www.justrideforajustcause.org/>

Waller, TX

Sunday, March 25, 2018

Bike for Little Heroes<https://www.active.com/waller-tx/cycling/fast-track-specialties-lp-bike-for-little-heroes-2018?int=>

Waller, TX

Handy Links

  *   First Time Riders<http://main.nationalmssociety.org/site/TR?fr_id=29316&pg=informational&sid=13237>
  *   Lodging & Transportation<http://main.nationalmssociety.org/site/TR?fr_id=29316&pg=informational&sid=13233>
  *   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>

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