Don t just ride, Bike MS

Transcription

1

2 Welcome 1st Year BP MS 150 Participants Here s what you need to know to make your first year a success : VISIT ONE OF THE OFFICIAL BP MS 150 BIKE STORES Get fit to your bike (small adjustments make a difference) Inquire about cycling gear, apparel and accessories PARTICIPATE IN AS MANY BP MS 150 RECOMMENDED RIDES TRAIN IN DIFFERENT CONDITIONS TO GET ACCUSTOMED TO THE HILLS, RIDING IN A GROUP, WIND, WEATHER CONDITIONS, ETC. BECOME A SAFE AND RESPONSIBLE CYCLIST - TAKE A GROUP RIDING SKILLS COURSE FUNDRAISE! Set up your personal fundraising webpage and tell everyone you know! Spread the word! Check out all our Fundraising Tool and great prizes to encourage and help you exceed the required $400 minimum!

3 Event Weekend Information STARTS Energy Corridor - Addicks Park & Ride Katy Freeway Houston, TX Start Time: 6:45 a.m. Rhodes Stadium 1733 Katy Fort Bend County Road Katy, TX Start Time: 6:45 a.m. Waller Stadium Stokes Road Waller, TX Start Time: 8:00 a.m. BREAKPOINTS Rest stops for cyclists as they travel the routes. Breakpoints occur approximately every miles. All breakpoints will provide water, Cytomax, snacks, fruit, portalets, First Aid, and bike store support. LUNCH Lunch stops are available on Day one and Day two. Complimentary sandwiches & beverages are provided (vegetarian option available). Each lunch stop will also include portalets, First Aid, and bike store support. ACCOMMODATIONS AND TRANSPORTATION Riders are responsible for arranging hotel accommodations during the BP MS150. A complete list of motels/hotels is available on the bpms150.net web page on the Ride Logistics / Lodging & Transportation section. Complimentary shuttle bus service available to transport cyclists to area motels/hotels A free camping area (walk in/first come basis) is available Saturday night at the Fayette County Fair grounds in La Grange, Texas RVs, campers, and travel trailers are allowed to enter the Fayette County Fairgrounds on Thursday and Friday only limited space available Complimentary shuttle bus service available to transport cyclists to event parking lots and off site showers at La Grange High School. OVERNIGHT LOCATIONS Fayette County Fairgrounds in La Grange, Texas and Camp St. Mark s provide team tent space (reservations required) or individual camping areas (no reservations required) At the fairgrounds, the National MS Society provides the following: Complimentary dinner (vegetarian option available) and breakfast, beverages, entertainment, shower trucks, First Aid stations, Bike Compound, event information, Customer Service Headquarters and exhibitors Complimentary shuttle service to off-site parking, off-site showers at La Grange High School and area hotels/motels (list of hotel/motels on bpms150.net on the Ride Logistics / Lodging & Transportation section).

4 Event Weekend Information ROUTES (MAPS AVAILABLE AT BPMS150.NET IN MARCH) DAY ONE (THREE ROUTES) Houston, Energy Corridor - Addicks Park & Ride: 100 miles to Fayette County Fairgrounds Katy, Rhodes Stadium: 83 miles to Fayette County Fairgrounds Waller, Waller ISD Stadium: 76 miles to Fayette County Fairgrounds DAY TWO (TWO ROUTES) Bechtel challenge Route to Austin: 77 miles Lunch Express Route to Austin: 66 miles LUGGAGE AND TRANSPORT OF BIKES TO HOUSTON The National MS Society will provide complimentary transport of luggage from Houston, Katy, and Waller start locations to the Fayette County Fairgrounds in La Grange. On Sunday morning, luggage will then be transported to Austin, Texas for pick up by cyclists.. Transportation is available from Austin to the start locations (Houston, Katy and Waller) Sunday, advance on-line and day of event purchases (bikes are transported by trucks coach buses for riders). Bike loading is located at the end of the finish line chute. Be sure to load your bike onto the truck headed to the location you started on Saturday. To purchase transportation, visit bpms150.net Ride Logistics / Lodging & Transportation section FINISH Austin, Texas - Circuit of the Americas 9201 Circuit of the Americas Blvd. Austin, TX The BP MS 150 is more than a ride - it s camaraderie, personal accomplishment and the knowledge that you have the opportunity to make a difference in the lives of those living with multiple sclerosis making every mile that much more rewarding.

5 Route Support RIDE MARSHALS Ride Marshals are registered riders who volunteer and act as Good Will and Safety Ambassadors for the BP MS 150 and the BP MS 150 Recommended Ride series. BIKE POLICE Bike Police are volunteer riders and certified law enforcement officers who serves along the route implementing safety protocol and directing traffic when needed. BIKE MEDIC Bike Medics are volunteer riders and licensed medical care providers who provide basic medical assistance along the route until advanced medical care arrives. MOTORCYCLE MARSHALS Motorcycle Marshals patrol the route to assist with cycling traffic and respond to emergencies and traffic situations. SAG (Support Vehicles) Special Assistance Group (SAG) vehicles provide transportation to riders who need a lift to the next breakpoint. SAGs do not stop to make bike repairs, but they will bring riders to the next breakpoint. SAGs only move a rider forward along the route. To signal a SAG vehicle driver follow these steps: 1. Move safely off the road and well out of the path of other riders 2. Dismount and stand near your bike 3. Remove your helmet and wave it at the SAG vehicle MEDICAL SUPPORT TEAM Certified medical professionals (EMTs, paramedics and nurses) who administer first aid and who are trained in CPR. They assist along the route, at breakpoints, lunch sites, overnight sites and at the finish line.

6 Safety Resources SAFETY INFORMATION The BP MS 150 website contains an entire section of safety related information that all riders should study prior to the ride. The Safety Resources listed below can be accessed by visiting the Ride Logistics / Safety section of the BP MS 150 website at GROUP RIDING SKILLS Bicycling in a group is one of life s more enjoyable activities when done safely. Cyclists have several options for obtaining the knowledge and skills that will make their cycling safe, courteous, efficient and enjoyable. By far the best option is to take the Group Riding Skills course offered by the League of American Bicyclists and a League Cycling Instructor. This course is designed to provide you with the principles of group riding so you can safely enjoy riding in the BP MS 150 and other group rides. SAFE CYCLING CHALLENGE This online quiz is intended for educational purposes to increase a rider s knowledge and awareness of cycling safety. The quiz has been prepared by the BP MS 150 Safety Committee whose aspiration is for you to complete this annual event with zero harm to its riders, volunteers, organizers, and the wonderful communities who open up their hearts and doors to us. The Safe Cycling Challenge can be accessed through the Ride Logistics / Safety section on the BP MS 150 website. ADDITIONAL SAFE CYCLING RESOURCES IN THE SAFETY & TRAINING SECTION Cycling Tips include tips for riding in wet weather, basics of riding in a group, helpful tips for etiquette on the route, information on bicycle laws and group cycling communication. Bike Care Bike MS Safety Brochure Youth Riders

7 Group Riding Skills LEAGUE OF AMERICAN BICYCLISTS The League of American Bicyclists (LAB) conducts Group Riding Skills Courses. The LAB is a national organization dedicated to cycling, cycling advocacy and cycling education. The LAB is the National MS Society s cycling education partner. COURSE DESCRIPTION Bicycling in a group is one of life s more enjoyable activities when done right. To ride safely in a group, you should first be familiar with the techniques for riding predictably on public roadways as an individual skills such as as proper lane positioning and emergency bike handling. This course is designed to teach you the principles of group riding so you can safely enjoy riding in the BP MS 150 and other group rides. COURSE REQUIREMENTS Course Fee is non-refundable and non-transferable. Students must be 18 years of age or be accompanied by a parent or legal guardian age 21 or older. Course consists of 2 hours of classroom instruction and 1 hour of hands-on parking lot drills. Students must attend the entire class to receive course completion certification. Students must bring their own bike and helmet to participate in the course. Students should dress appropriately for cycling and bring their water bottles. HOUSTON AREA - GROUP RIDING SKILLS COURSES Courses Coming Soon! Sign up for a course online bpms150.net Logistics/Safety/Group Riding Skills

8 Group Riding RIDE PREDICTABLY Just like driving a car, cyclists should ride in a smooth and consistent manner COMMUNICATE Communicate, in advance, by using verbal and hand signals to fellow cyclists and vehicle traffic so they can predict what you, the cyclist, will be doing Verbal warning examples: approaching or passing on your left, slowing, stopping, flat, car up, car back, etc. Image courtesy of League of American Bicyclists AWARENESS: Be aware of others around you and ride with your head up Do not use aero-bars in a group Never wear listening devices on or near your ears Do not use your cell phone while riding your bike CONTROL: Maintain control and speed of your bike Never overlap your wheels with another cyclist SPACING: Ride no more than 2 abreast

9 Bicycle Laws ALL STATES CONSIDER CYCLISTS TO BE VEHICLE OPERATORS, AND GIVE THEM THE SAME PRIVILEGES AND RESPONSIBILITIES AS OTHER DRIVERS. KNOW AND OBEY ALL TRAFFIC LAWS: The golden rule of bicycling in a group is Be Predictable STAY RIGHT: Ride in the right portion of the rightmost lane in the direction you are traveling and leave at least four feet between your handlebars and parked cars or other hazards (such as other riders); leftward movement is permitted when passing slower vehicles or preparing for a left turn OBEY ALL TRAFFIC SIGNS AND SIGNALS: Avoid following the leader through traffic signs and signals; you are required to obey all traffic signs and signals, including stopping at red lights and stop signs. LOOK & SIGNAL BEFORE YOU MOVE: Always scan behind you before changing lanes or making turns, and perform the appropriate, continuous arm signal prior to a turn or lane change (unless arm is needed to control the bike) and while stopped waiting to turn TWO AT A TIME: Ride no more than two abreast and do not impede traffic (if a part of the road has been closed and dedicated to bicycle travel only, you may ride more than two abreast) HANDS ON THE HANDLEBARS: Do not carry anything that prevents keeping your both of your hands on the handlebars at the same time PASS WITH CARE: Do not pass other riders or vehicles at intersections

10 Controlled Intersections ON THE BP MS 150 ROUTE, MOST INTERSECTIONS WITH TRAFFIC LIGHTS WILL HAVE LAW ENFORCEMENT OFFICERS AS SIGNED TO MANAGE TRAFFIC AT THE INTERSECTIONS. IN ALL CASES OBEY THE OFFICER S INSTRUCTIONS When approaching a controlled intersection: First control your speed Use Hand signals and verbally call out Slowing or Stopping Observe the intersection from a distance Are the riders stopped? Are vehicles present or going through the intersection? Is the law enforcement officer waving cyclists through? Are there stopped cars in your lane? Take all of these conditions into consideration and be prepared to react (slow, stop, continue) IF AN OFFICER IS NOT PRESENT AT AN INTERSECTION: OBEY the Traffic signals (including stop signs) RED = STOP GREEN = GO

11 Passing Etiquette PROPER PASSING (& BEING PASSED) MAKES YOUR RIDE SAFER AND MORE FUN TWO PARTIES TO EVERY PASS PASSER & PASEE. PASSER: Call approaching rider as you get close (within 10 to 20 yards of another rider(s) Check the road behind you to ensure no approaching vehicles Move over to allow enough room, speed up just a little and start the pass Call passing on left as you pull near the rider Adjust your volume for the weather-if it s calm, you don t need to shout, if it s windy, you will need to raise your voice Allow plenty of room before pulling back over to the right side of the road Call Thank you as you pass PASSEE: Be aware of approaching riders (listen-no headphones!) Acknowledge calls to pass saying Thank you is a great way to do this! Maintain a steady speed and line (don t suddenly Slow down or speed up as you are being passed and don t jerk your handlebars)

12 Bike Check TO BE SURE YOU HAVE A SAFE RIDE EVERY TIME, PERFORM THE ABC QUICK CHECK EACH TIME BEFORE HEADING OUT ON YOUR RIDE A B C IS FOR AIR Inflate tires to the pressure listed on the side of the tire Use a pressure gauge to ensure proper pressure Check for damage on tire and replaced if damaged IS FOR BRAKES Inspect pads for wear; replace if there is less than a ¼ of pad left Check cable tightness, frayed cables and alignment of the pads with the rims IS FOR CRANKS, CHAIN AND CASSETTE Check you pedals and cranks for tightness Check chain for looseness and bad links Check derailleur for worn cogs and adjustment Check that your gears change smoothly is for Quick release Q Make sure your quick releases on your wheels are all closed C is for Check Check you helmet for cracks and make sure it fits properly Check your shoes for tight cleats and straps and buckles are in good repair Make sure you saddle (seat) is at the right height and the bolt is tight Image courtesy of League of American Bicyclists

13 Training THE BP MS 150 IS A TWO DAY BIKE RIDE. RATHER THAN THINK OF THE BP MS 150 AS ONE LONG RIDE EACH DAY, BREAK EACH DAY S RIDE DOWN INTO 7 TO 10 INDIVIDUAL TWELVE MILE RIDES. BUILD UP YOUR TRAINING SO THAT NO MATTER WHAT, YOU CAN ALWAYS GO ANOTHER MILES. BENEFITS OF TRAINING RIDES Helps get you in physical condition to complete the ride Gradually build up distance and add hills Include cross-training activities during the week Helps you learn to ride in a group on the roads Focus on safety and courtesy Opportunity to test nutrition/hydration strategies Opportunity to make a lot of new friends Carpool to rides Enjoy meals at local establishments, support the community Opportunity to see Texas like you ve never seen it before! TRAINING OVERVIEW Start with weekly rides of about 20 to 25 miles Increase distance 10% to 20% per week Don t be concerned with speed, initially Keep terrain mostly flat Start increasing speed and gradually add hills Include short, one-hour interval workouts and/or other cross-training Increase hill training; learn to use gears Target minimum moving average speed of 12 to 14 mph Longest ride should be 70% to 80% of day one distance (55 to 80 training miles) Taper reduce distance the last two week

14 Training OPTIONS FOR TRAINING RIDES BP MS 150 Recommended Rides (website - Training section) Every weekend from February 2nd to April 13th Registration fee varies; charity rides Well planned & supported Official Bike Store Rides (check store web site) Less structured, usually include No rider left behind Team Rides (check with your team captain) Ride with a group of your friends Check recommended ride calendar to avoid conflicts Check out local ride maps (online, stores, books) Inspect route for road conditions, rest stops, etc. TRAINING INTERVALS Can be done on Spin Bike, Exercise Bike, Bike Trainer or on the Road Builds up Cardio Vascular system and increases speed Start with 2 minute intervals Go as hard / fast as possible for 2 full minutes Follow with rest period of 2 minutes Rest periods are slow, coasting, almost no pedaling Repeat 2 min Hard/2 min rest cycle 10 times Increase to 3 min hard/rest cycle repeated 10 times Find a route that you can complete without stopping (no stoplights, stop signs, traffic issues, etc.)

15 Recommended Ride Series DATE EVENT WEBSITE Saturday, February 2, 2019 Pedaling the Prairie (Waller) Saturday, February 9, 2019 Humble Lions Bike Ride (Humble) Saturday, February 16, 2019 The Bulldog Bike Ride (Waller) Sunday, February 17, 2019 Tri-County Hillhopper (Warrenton) Saturday, February 23, 2019 Texas Independence Bicycle Tour (Deer Park) Sunday, February 24, 2019 Kate s Ride (Sealy) Saturday, March 2, 2019 Gator Ride (Baytown) Saturday, March 9, 2019 B-Geo Magnolia Miles (Waller) Saturday, March 16, 2019 Riverside Ride (Victoria) Saturday, March 16, 2019 Just Ride for a Just Cause (Waller) Sunday, March 17, 2019 Tour de Houston Presented by Apache Sunday, March 24, 2019 Bike for Little Heroes Saturday, March 30, 2019 Tour de RACHA Sunday, March 31, 2019 Bluebonnet Express (Waller) Saturday, April 6, 2019 Schlumberger Education Expedition (Fort Bend) Sunday, April 7, 2019 RBC Gran Fondo Sunday, April 13, 2019 Tour de Braz April 27 & 28, 2019 BP MS Sunday, June 2, 2019 Fayetteville Good Old Summertime Classic

16 Nutrition and Hydration PROPER NUTRITION AND HYDRATION ARE A VITAL PART OF ENSURING A SAFE AND ENJOYABLE BP MS 150 EXPERIENCE. PRACTICE GOOD NUTRITION HABITS WHILE TRAINING TO DETERMINE THE FOODS AND SNACKS THAT WILL WORK BEST FOR YOU FOR EVENT WEEKEND. PRE-EVENT TRAINING NUTRITION AND HYDRATION 2 hours prior to riding, consume 1 gram of carbohydrate per pound of body weight. Examples include: 1-2 scrambled eggs, 1 banana, oatmeal, fruit, bagel with jelly or toast with fruit and/or sports drink If eating less than 60 minutes before riding, consume about 30 grams carbohydrates. Examples include a banana, half of bagel or 2 slices of toast Aim for grams of carbs/hour ( calories) while riding. Protein fiber and fat should be limited as these slow down digestion and lead to stomach discomfort While on training rides, determine the combination that works best for you energy gels, energy bars, trail mix, fruit, etc. Sip 12 to 20 ounces of water four hours prior to the training ride Two hours before the training ride sip another 12 ounces Sipping water prior 2 to 4 hours prior to the ride will give your body enough time to absorb the amount of fluids it needs and eliminate what it doesn t need During the training ride, drink about 6 to 8 ounces (2 to 3 gulps) every 15 to 20 minutes; average recommendation is one 20 ounce bottle per hour in cool weather and 3 to 4 bottles in hot weather; depending upon your individual riding intensity and tolerance To determine how much fluid you are consuming while riding, mark your water bottle in 8 ounce increments Alternate drinking about 20 ounces of water and 20 ounces of sports drink every other hour to balance electrolytes and ensure a good cycling performance After the training ride, replace lost fluids by sipping water. Have a small meal within an hour of finishing to build and repair muscles consume protein such as chicken or lean beef SHORT TRAINING RIDES (20-35 MILES) Ride Duration: 1 hour or less Primary concern during a shorter ride is fluid replenishment Consume water during the ride (about 6 to 8 ounces every 15 to 20 minutes) Consume a small snack such as an energy gel For optimal recovery, eat a full meal within an hour of finishing an intense workout.

17 Nutrition and Hydration MEDIUM-LENGTH TRAINING RIDES (40-55MILES) Primary concern on a medium length ride is carbohydrate replenishment Consume 1 bottle water and 1 bottle sports drink per hour (at least; amount consumed will depend upon the climate; hot weather consume more fluids) Eat 30 to 60g of carb per hour Examples include ounces of sport drink, 1-2 energy gels, 1 large banana or 1 energy gel+ 20 ounces of sports drink Don t dilute the sports drink (your body absorbs sports drink most efficiently at the correct concentration) LONGER TRAINING RIDES (60+ MILES) Ride Duration: 3 hours or more Primary concern of longer rides is carbohydrate and electrolyte replenishment Consume 1 bottle water and 1 bottle sports drink per hour (alternating every other hour) Eat 30 to 60g of carbs per hour (total) Carbohydrates can be consumed through sports drinks, energy gels, energy bars, etc. Examples include ounces of sport drink, 1-2 energy gels, 1 large banana, trail mix or 1 energy gel + 20 ounces of sports drink Find the combination that works best for you Replenish carbohydrate storage with easily digestible carbohydrates such as chocolate milk or bagel with peanut butter Repair and build muscles by consuming protein such as eggs, chicken breast, lean beef EVENT WEEKEND - NUTRITION Night before the event Avoid high fat, high fiber, greasy foods or anything you know will upset your stomach Avoid unfamiliar foods that may cause stomach issues Good examples to consume the night before the event include: 1-2 cups of cooked pasta or cooked rice 3-5 ounces lean meat, vegetables, fruit or 6 ounce baked potato 3-5 ounces lean meat, fruit, vegetables, bread fluids (water and/or sports drink) Morning of the event If you have special dietary needs plan ahead and carry those snacks with you on the ride 2 hours or more before the ride consume 1 gram of carb per pound of body weight Examples include: 1-2 scrambled eggs, 1 banana, oatmeal, fruit, bagel with jelly, or toast with fruit fluids (water/sport drinks) If eating close to the event start time consume a light snack

18 Nutrition and Hydration ON THE ROUTE Consume 60 grams of carbs/hour ( calories) Use tested combinations of energy gels, energy bars or snacks such as trail mix, pretzels, fruit (bananas and oranges) Consume a lunch consisting of a sandwich, pasta, fruit and/or other foods with carbs and proteins. Avoid heavy meals that include foods such as hamburgers, sausage, pizza. These types of food will not digest easily and shift blood from muscles to stomach leaving a rider feeling tired RECOVERY Replenish glycogen (carb storage) with easily digestible carbohydrates Examples of glycogen replenishment include: chocolate milk, bagel with peanut butter, yogurt with chopped fruit and honey, yogurt fruit smoothie, or fruit Repair and build muscles by consuming protein Examples of protein include eggs, chicken breast, lean beef, peanut butter EVENT WEEKEND - HYDRATION Proper hydration is important for a safe and successful ride. Hydration is the primary factor in controlling body temperature and a key to long distance riding. When hydration is properly managed, dehydration is avoided which can lead to cramps, heat exhaustion and heat stroke. Signs of dehydration are cramping, nausea, fatigue, dizziness and difficulty concentrating. FLUID CONSUMPTION AND HYDRATION Volume of fluid consumption is climate dependent Hot temperatures may require more fluids and electrolytes to make up for sweat loss Cold temperatures may not require as much fluid consumption Aim to consume 20 to 40 ounces of fluid each hour. This volume can be achieved either through water, sports drink or a rotation of both If consuming water only, sodium and carbohydrates requirements need to be met through other forms such as energy gels, electrolyte tablets or salty easily digestible snacks such as trail mix or pretzels For a long distance ride as much as mg of sodium may be needed each hour Sources of sodium include sports drinks (electrolytes), salty snacks such as trail mix or pretzels, salt tabs, energy gels Don t wait until your thirsty to drink; too late Proper hydration starts several days prior to event weekend Consume 8 to 10 glasses of water for at least one week leading up to event weekend so you can start the ride fully hydrated It is almost impossible to catch up on hydration during event weekend due to loss of fluid through sweating

19 Nutrition and Hydration ON THE ROUTE Vitally important to maintain hydration during the ride Aim to consume ounces of fluid each hour; consume sports drink or alternate between sports drink and water; should be finishing the last of the fluid in water bottle as you approach a rest stop Carry 1 to 2 water bottles on your bike. Both bottles can be filled with water or one bottle with water and one bottle with sports drink Use of a hydration system (CamelBak or other back pack type of hydration system) is helpful for carrying large quantities of water Always refill and top off your water and/or sports drink before leaving a rest stop Care should be taken to not consume too much fluid which results in Hyponatremia (diluting of blood sodium levels). Loss of sodium through sweat and drinking too much water can dilute the sodium content of your blood causing symptoms such as nausea, headache, confusion, and fatigue RECOVERY Rehydrate with fluids and electrolytes; drink a combination of sports drink and water (alternating) After the event continue to drink water to replace lost fluids from sweating and exertion Consume 8 to 10 glasses of water a day for 2-3 days after the ride to help the body flush built up lactate acid in the muscles

20 Cycling Gear, Apparel & Accessories ESSENTIALS Helmet Shoes Socks Sunglasses Gloves Summer and Winter Padded Cycling Shorts and/or Tights Chamois Butter Cycling Jersey * Cycling Jacket Leg Warmers, Arm Warmers, Toe Covers and Ear Protection Primal Wear Official Jersey Partner of the BP MS 150 FITNESS ESSENTIALS Computer/Heart Rate Monitor PERFORMANCE ESSENTIALS Clipless Pedals TRANSPORTATIN ESSENTIALS Car Rack/Hitch/Roof/Trunk SECURITY ESSENTIALS Bicycle Lock/Car Rack Lock SAFETY ESSENTIALS Mirror/Bell/Horn Rear Flashing LED Lighting System REPAIR & MAINTENANCE ESSENTIALS Floor Pump/Frame Pump/Co2 Inflator Multi Tool/Tire Levers Spare Tubes/Patch Kit Chain Lube/Derailleur & Cable Lube Work stand/tools HYDRATION & NUTRITION ESSENTIALS Water Bottles & Cages/Hydration Pack Energy Bars/Energy Gels CARRY-ON BIKE ESSENTIALS Seat Bag/Handlebar Bag Rear Rack/Trunk Bag/Panniers

21 Helmet Fit Select a certified Helmet (ASTM or Snell sticker) proper size for your head Helmet sits level on your head when tight Shake your head from side to side; there should only be a little movement. Replace helmet if involved in an accident or older than 3 years fingers between eyebrows and rim of the helmet 2. Straps are not covering ears; form Y shape below the ears 3. Chin strap snug under chin - less than ½ (less than 1 finger width) between your chin and the chin strap HELMET SMART Head injuries are a special concern for cyclists. Even falling at a slow rate of speed can cause a serious head injury. Helmets must be on your head and strapped securley while riding in the BP MS 150 No exceptions. Participants found not to be waring their helmets will be disqualififed from the ride and removed from the route. In the event of an accident, a loose helmet won t provide protection. It is the same as not wearing a helmet at all.

22 Bicycle Maintenance & Care CLEANING YOUR BIKE: Remove Wheels (use bike stand or car bike rack) Wash with light soap and water Clean nooks and tight spots Rinse with clean water Wipe dry Use mild degreaser on chain Finish with Bike Polish such as Bike Lust CLEANING THE CHAIN: Clean and Lube Chain once/month, or after rain ride Spray mild degreaser on chain Citrus Degreaser, Chain Brite, Simple Green Wipe chain with rag to remove grease and dirt Clean and wipe chain pulleys on Derailleur Use Degreaser, clean and wipe chain rings Relubricate w/ specialty lubricant (No WD-40!) One drop per link Wipe excess lube Questions about Bike Maintenance and Care? Visit one of the BP MS 150 Official Bike Stores to learn how they canassist you with regular maintenance and care of your bicycle.

23 Bike Safety Inspections Bike Safety inspections for participants are not mandatory, but are strongly encouraged by the National MS Society to promote a safe BP MS 150 Performed by Official BP MS 150 Bike Stores only Once your bike passes the Safety Inspection, you will receive a BP MS 150 Safety Inspection Sticker to display on the stem of your bike With this sticker you are eligible for FREE labor (parts and materials are extra) if you need any mechanical repairs during the BP MS 150 Bike Safety Inspections start February 18, 2019 through April 19, 2019 at NO COST April 20, 2019 through April 26, 2019, the safety inspection will be $15. Visit the BP MS 150 website for a list of Official BP MS 150 Bike Stores BIKE SAFETY INSPECTION INCLUDES CHECKING THE FOLLOWING: Bike Frame Bike Fork Bike Headset Stem Handlebars Brake Levers Shift Levers Derailleur Brake Calipers/System Wheels Tires Cables/Housing Pedals Cranks/Bottom Bracket Chain and Cassette Seat and Post * Be sure to bring your cycling shoes for proper inspection.

24 Cycling 101 EQUIPMENT Bike proper sizing & fit is the MOST important thing! Helmet NEVER ride without one! Snug fit if pushed from front, helmet should not move Sunglasses any type of glasses will protect eyes from flying objects, shatterproof are ideal Water Bottles (and cages to hold them mounted to bike) Or Camelbak (backpack & fanny pack styles) H20 and electrolyte replacement drink Cycling Shoes Clipless Pedal System (allows you to push & pull your pedals) or Cages SPD recessed into the shoe, easier for walking, often on gym spin bikes LOOK protrudes from bottom of shoe; difficult to walk in, wear down and need to be replaced Cages attach to pedals and allow you to wear tennis shoes, more efficient than pedals alone. Floor Pump Road bike tires should be aired up before every ride, usually about 100 psi (check tire for psi) Bike frame pump (mounted to bike frame) or Co2 cartidiges and dispenser Under Seat Bag (Saddle bag) to store many of the items listed in OTHER below Cycle Computer tracks distance, cadence (how fast you re pedaling) speed and various other metrics CLOTHING Cycling Shorts chamois = padding (tip don t wear underwear) Try on several brands & styles, worth investing in a good pair Cycling gloves cushion provides shock absorption & protects hands in case of fall; fingerless for warmer weather and full finger for colder weather) Cycling Jersey (back pockets provide a place to stash snacks, cell phone, jacket, etc.) If not wearing a jersey, consider wearing a top (long enough to cover your back when reached forward on handle bars) that will wick sweat away from your body Socks cycle specific not needed, but moisture wicking is important (warm wool pair for cold rides) Arm & leg warmers (easy to remove as it warms up) Jackets back pockets are handy and removable sleeves let you turn jacket into a vest as it warms up Since the upper body is fairly inactive and you generate wind when riding it often needs extra protection

25 Cycling 101 OTHER ITEMS TIPS Chamois cream apply liberally to skin and/or chamois prior to and during long ride to prevent chafing Sunscreen & chap stick (look for a chap stick with SPF 30 or higher) Cell always stop & pull over to check & use Route map ID, credit card, insurance card, cash Tire tube Correct size & valve for your bike (presta=thin; Shrader=thick) store in a Ziploc w/powder (makes tube easier to replace) & place in an old sock (protects tube from punctures and handy to wipe hands) Patch kit & tire levers CO2 cartridge &/or frame pump Multi-tool Kleenex Orange Clean (for chain grease removal from hands after changing tire tube) Keys Medication Learn to use your gears practice shifting on flat road & feel the change in resistance The closer in size your front gear and back gear are the easier it is to pedal - use for uphills A larger size difference in the front and back gear the more resistance - use for downhills You must be pedaling as you shift for the chain to move from gear to gear Shift gears to maintain a relatively constant cadence (how fast you pedal) For more information on how to use your bicycle gears efficiently, visit bpms150.net About this Ride/Safety/Experience section INJURY PREVENTION Hydrate & eat properly Ride safely follow all traffic laws & skills learned in bike safety training & always be alert If experiencing pain while riding, get your bike fit checked (even if you were fit, something could have moved on your bike or you need an adjustment Stretch at rest stops and after the ride (especially if you will be sitting in the car for a long ride back home) Muscle groups to stretch quadriceps, hamstrings, lats, trapezius & triceps, lower back, calves, hip & lower back, hip flexors and shoulder

26 Official Bike Stores HOUSTON AREA STORES Bay Area Cycling 2049 South Richey Pasadena, TX (713) Bay Area Cycling 603 East Main Street League City, Texas (281) Bike Barn 6935 Cyrpesswood Drive Spring, TX (281) Handlebar Cyclery FM 1093 a100 Richmond, Texas (832) Bike Barn 629 Mason Rd Katy, TX (281) Bike Barn 5339 Weslayan Houston, TX (713) Houston Cycling Centres- Northwest NW Freeway Houston, TX (713) Bike Barn Northwest Freeway Cypress, TX (281) Bike Barn 7506 FM 1960 East, Suite F Humble, TX (281) Houston Cycling Centres - Southwest 6607 South Braeswood Houston, TX (713) Bike Barn 2422-B Bay Area Blvd Houston, TX (281) Bike Lane I-45 South, Suite 101 Shenandoah, TX (936) Houston Cycling Centres - Spring Valley 9414 Gaylord Houston, TX (713) Bike Barn Westheimer Houston, TX (281) Bike Werks 4554 Kingwood Drive Kingwood, TX (281) Society Cycle Works University Blvd, Suite 100 Sugar Land, Texas (281)

27 HOUSTON AREA STORES AUSTIN AREA STORES Sun & Ski Sports 6100 Westheimer # 126 Houston, TX (713) Urban Bicycle Gallery 4814 Nett Street Houston, TX (713) Bicycle Sport Shop 517 South Lamar Blvd Austin, TX (512) Sun & Ski Sports 900 Gessner, # 326 Houston, TX (713) West End Bicycles 5427 Blossom Houston, TX (713) Bicycle Sport Shop Research Blvd Austin, TX (512) Sun & Ski Sports 1355 West Bay Area Blvd. Houston, TX (281) Sun & Ski Sports 5000 Katy Mills Circle, #505 Katy, TX (281) SURROUNDING AREAS Aggieland Cycling 817 Texas Avenue South College Station, TX (979) Bicycle Sport Shop 9900 West Parmer Lane Austin, TX (512) Nelo s Pro Cycles 8108 Mesa Drive, #B105 Austin, TX (512) Sun & Ski Sports I-45 South Spring, TX (832) Beaumont Bicycle Sports 2770 I-10 East Beaumont, TX (409) Sun & Ski Sports 2438 West Anderson Lane, #B1A Austin, TX (512)