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2-2-2010 Newsletter
Only 74 days until the 2010
MS150!
BREAKING NEWS FROM PUNXSUTAWNEY, Pa. - The world's most famous groundhog,
Punxsutawney Phil, emerged before chilly revelers in western Pennsylvania
Tuesday to see his shadow, meaning winter will last another six weeks.
Thousands of people gathered before dawn to await this weather forecast.
German tradition holds that if a hibernating animal casts a shadow on Feb.
2 - the Christian holiday of Candlemas - winter will last another six
weeks. If no shadow is seen, legend says spring will come early.
Back to team to business.... please join Shell teammates and friends at
the following two events this week:
- Bike maintenance clinics, snacks, drinks, great discounts, etc. on
Thursday, 6:00 PM, at Bike Barn on Kirby in the Rice Village.
- Coffee and bagels for Team Shell riders at the start of this Saturday's
CP training ride. Look for the Shell tent/flags in front of
Sun & Ski.
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This week's newsletter contains lots of new information about:
1- Safety training
2- Jersey & packet pick up - Date for our private packet pick-up has been
set!
3- Tip of the week - Proper hydration & nutrition while cycling!
4- CP training series
5- Other training rides
6- Team socials - Featuring new team events!
7- Team Shell Spin-o-Thon - You got to read about this one!
8- Final team roster - New!!!
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1. Safety Training:
For those still needing on-bike training, Team Shell is offering 2 more
classes on the following dates:
- Sunday February 21, 2:00 - 5:00 PM
- Sunday March 21, 2:00 - 5:00 PM
Both are free of charge and will be held at the Shell Woodcreek facility,
located at 200 N. Dairy Ashford. For more details and to
sign-up for one, please visit:
http://www.zoomerang.com/Survey/WEB229ZT2QWCDH
Similar classes are also available through the MS Society on the following
dates but for a small fee:
- Saturday Feb 6, 9:00 - 12:00, at Bicycle World & Fitness at Memorial and
Dairy Ashford.
- Saturday Feb 6, 1:00 - 4:00, at Bicycle World & Fitness at Memorial and
Dairy Ashford.
- Sunday Feb 22, 9:00 - 12:00, location TBD.
- Sunday Feb 22, 1:00 - 4:00, location TBD.
- Saturday Mar 6, 9:00 - 12:00, at Bicycle World & Fitness at Memorial and
Dairy Ashford.
- Saturday Mar 6, 1:00 - 4:00, at Bicycle World & Fitness at Memorial and
Dairy Ashford.
- Saturday Mar 27, 9:00 - 12:00, at Bicycle World & Fitness at Memorial
and Dairy Ashford.
- Saturday Mar 27, 1:00 - 4:00, at Bicycle World & Fitness at Memorial
and Dairy Ashford.
For more details and to sign-up for one of these classes, please visit
the following site.
http://www.nationalmssociety.org/chapters/bp-ms-150/safety-information/s
afety-and-training/group-riding-skills/index.aspx
For any training by a non-Shell party, please remember to pick up a
completion certificate and e-mail me a copy so I can update your
records.
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2. Jersey & Packet Pick-Up:
Team Shell's private packet pick-up has been scheduled for Thursday, March
25, 11:00 AM - 1:00 PM, at One Shell Plaza in Downtown Houston. The exact
location at OSP will be announced nearer time. Public distribution sites
will also be offered by the MS Society throughout March and April at a
variety of locations around Houston (more details later).
The remaining jersey, vest and arm warmers distribution schedule is as
follows:
- Sunday February 21, 5:00 PM, immediately after safety training at Shell
Woodcreek.
- Saturday Feb 27, 7:00 AM, at the Team Annual Ride, Katy Mills Sun & Ski.
- Sunday March 21, 5:00 PM, immediately after safety training at Shell
Woodcreek.
- Thursday March 25, 11:00 AM - 1:00 PM at the packet pick-up at One Shell
Plaza.
- Friday April 16, 9:00 AM - 5:00 PM, by the team luggage truck at Shell
Woodcreek.
- Saturday April 17, 5:30 - 6:30 AM, at the private team start at Shell
Woodcreek.
- Anytime at my office, Shell Woodcreek room 6428, BUT by prior
appointment please.
If for any reason you want to swap your jersey, wind vest, or arm warmers
for a different size, please use the following link to make a
request. I will monitor it regularly and let you know when a match becomes
available:
http://www.zoomerang.com/Survey/?p=WEB22A4WZETDDQ.
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3. Tip of the Week (Hydration & Nutrition):
When riding, your muscles need fluid and energy to perform at their best.
With every pedal stroke you complete, a small amount of body fluid is lost
through sweating and a little bit of energy fuel is burned inside your
muscle cells. The more fluid you lose and the more energy your muscles
burn, the more tired you become. So it is important that you consume fluid
and energy during all of your rides.
Power bars and gels are an excellent source of energy and may be consumed
at the rate of 1 bar or gel pack every hour. As for hydration, get in the
habit of drinking 16-20 ounces of water/sport drink every hour. Water
absorbs easier, but sport drinks contain needed calories and nutrients.
As a rule of thumb, try drinking every 10 minutes such that you consume 1
bottle of fluid an hour while cycling. If the temperature is above 75-80,
it should be more like 20-24 ounces an hour. Dehydration is a serious
problem with any sport, and you need to plan ahead to avoid it. You'll
know you're hydrating if you use the "facilities" during a ride. If you
become very thirsty, you're likely already quite dehydrated. Late
symptoms include headaches, chills and nausea. Drink early and drink often
to stay safe. Lastly, consume carbohydrate and protein within 45 minutes
after your ride for faster recovery.
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4. CP Training Series:
This week's CP training ride will again start at Sun & Ski, Katy Mills, at
7:00 AM but will feature more and longer mileage options than in past
weeks: 25, 37, 45, and 70 miles.
This is a partnered ride with "Puddle for the Ducks" and is likely to draw
more than 2000 riders in case of good weather. Therefore, I suggest you
carpool and give yourself enough time to sign-in and get your bike/gear
ready. Refer to the team roster below for potential carpooling options or
visit the CP series carpool forum at:
http://bikebams.org/tinc?key=wFUJ1iR4&start=-1&reverse=1
As always, refer to the official CP Series website for up-to-date
information and call the Hotline in case of bad weather, 281-293-2931:
http://www.conocophillipsbikeclub.org/index.html
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5. Other Training Rides:
Here's a list of the MS-Recommended training rides for the month of
February:
- Sat Feb 6: Puddle for the Ducks, 25/37/45/70 miles
http://www.ducks.org/states/64/events/event20053.html
- Sun Feb 7: Gold Rush Cycling Classic
http://goldrush.chsgoldengirls.com/
- Sat Feb 13: Pedaling the Prairie (8:00am, 23/44/56/70 miles
http://www.pedalingtheprairie.org/
- Sat Feb 20: Humble Lions Ride, 4/25/46.5/55 miles
http://www.humblelionsclub.com/
- Sun Feb 21: Tri-County Hill Hopper, 28/36/67 miles
http://www.hillhopper.org/
- Sat Feb 27: Bulldog Bike Ride, 26/32/40/55 miles
http://www.bulldogbikeride.com/
- Sat Feb 27: Team Shell Ride, Katy Mills Mall - Sun & Ski (44/63 mi)
- Sun Feb 28: Sun & Ski Sports Spring Breakaway, 24/36/50/65 miles
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6. Team Socials:
- Thursday Feb 4, 6:00 PM - Join us for free bike clinics (men's and
women's), snacks, drinks and great store discounts at Bike Barn on Kirby
in the Rice village. See the
Bike Barn flyer for details.
- Saturday Feb 6 - Hospitality tent with coffee and bagels at the start
of the CP ride at Katy Mills. Look for the Shell tent/flags in front of
Sun & Ski.
- Thursday Feb 25, 5:30 PM - After-work social. Location to be decided--
we are currently in discussion with the Flying Saucer in
downtown and Lupe Tortilla on the Southwest Freeway north of the Rice
village. We like the Flying Saucer because of its proximity to a large
contingent of our riders who work in downtown; but we also Lupe Tortilla
because they donate a good percentage of the proceeds to the MS Society
and have been a long-standing supporter of the MS150. We will have this
one decided in time for next week's newsletter.
- Saturday Feb 27, 8:00 AM - 4th annual Team Shell Ride from Sun & Ski at
Katy Mills. We will once again get to enjoy great food, door prizes, and
incredible store discounts on new bikes and cycling apparel and
accessories.
- Saturday March 6 - Hospitality tent with coffee and bagels (or breakfast
tacos) at the start of the CP ride in Columbus.
- Tuesday March 23, 6:00 PM - Join us again at Bike Barn on Kirby in the
Rice village for a free, advanced bike clinic to learn about headset,
brake and derailleur adjustment. We will have snacks and drinks and will
get to enjoy great store discounts (see the attached Bike Barn flyer for
more details)
- Saturday April 10 - Hospitality tent with coffee and bagels (or
breakfast tacos) at the start of the CP ride in New Ulm.
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7. Team Shell Spin-o-Thon:
Looking to raise your fitness level for the MS150, learn more about
cycling hydration & nutrition, find out how to maintain comfort on
long-distance rides, or just burn a few unwanted calories while supporting
a wonderful cause? If your answer is yes, Team Shell's
Spin-o-Thon series is definitely for you!
Join me for any or all of the 2-hr Spin-o-Thon Fund-Raisers which will be
held on the following dates at the Wellness Center at Shell Woodcreek
(located in building B, near the parking garage):
- Thursday, Feb 11, 5:30-7:30 PM
- Thursday, Feb 18, 5:30-7:30 PM
- Thursday, Mar 4, 5:30-7:30 PM
- Thursday, Mar 11, 5:30-7:30 PM
- Thursday, Mar 25, 5:30-7:30 PM
- Thursday, Apr 1, 5:30-7:30 PM
Each session will consist of 90-100 minutes on a spin bike followed by a
core/torso exercise. The spin portion of the workout has been designed to
suit all skill levels, beginners and experienced riders alike, and will
feature endurance building, hill climbing, and speed play.
Because of the limited number of spin bikes at this facility, I strongly
recommend that you sign-up in advance at the following link to reserve a
bike:
http://www.zoomerang.com/Survey/?p=WEB22A75JP6FLP
This way, I will be able to confirm you reservation, make arrangements for
you to enter the facility if you're not a Shell employee, and let everyone
know of the number of available walk-in spots, if any.
Please note that this is a training / fund-raising event with all proceeds
going to the MS Society. The amount of your tax deductible
donation is entirely up to you-- any amount you donate will be deeply
appreciated. Cash or check donations may be brought to the class (in an
envelope please). Alternatively, you may make your donation online at:
http://main.nationalmssociety.org/goto/Afif.
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8. Team Roster:
Our roster is formally closed and we are no longer taking new riders! The
final roster is attached to the 2-2-2010 Newsletter that was Emailed to
Team Members in Excel format in hope you'll find it useful for carpooling
and other team activities. You will notice that some rows show only
names. These correspond to team members under the age of 18 and members
who opted out of having their information published.
This roster is for internal team use only, please do not forward to anyone
outside of Team Shell. (NOTE: It is not posted on the website)
Looking forward to seeing you this weekend!
Afif Halal
Team Captain, Shell
Office: 281-544-5656
Email:
ShellCyclingTeam@Shell.com
Website:
www.ShellCyclingTeam.com
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