BP MS 150: New Rider Orientation November 19, 2014
Remember why we ride To STOP MS MS is an autoimmune disease that affects the central nervous system of nearly half a million Americans. Currently there s no cure. The ride raises funds for research that allows us to better understand the disease and work towards a cure! The 2014 BP MS 150 raised over $20 million! 2
Safety Moment All Team BP members are required to take a safe cycling course once every three years. Please make sure you are always follow safe cycling habits when you are on the road. 3
National MS Society Rules Helmet is required at all times when on a bike NO EXCEPTIONS. No use of headphones, earbuds or cell phones while on your bike (including training & recommended rides). Cyclists must obey all traffic laws. No trail-a-bikes, trailers, rollerblades, child carrier seats, transporting pets. No riders under 12 years old (day of ride). All riders must raise the minimum fundraising before packet pick-up ($500 for Team BP). On the Bike Safety Clinic is strongly encouraged. (required for Team BP) 4
Team BP Rules Team BP Rules in addition to National MS Society rules All riders on Team BP must take an On-the-Bike Safety Clinic every three years (i.e. in 2013, 2014, or 2015). Completion of the Safe Cycling Challenge (online quiz) to be completed each year before packet pickup. All riders must raise the minimum fundraising before packet pick-up ($500 for Team BP). 5
What Do I Need: A Bike! There are many types of bikes available: Road Bike (most popular choice) Mountain Bike (consider smaller tires) Hybrid (consider smaller tires) Recumbent Unicycle Proper fit is the MOST important aspect!! 6
What Do I Need: Bike Transportation There are many choices for how to transport your bike: Roof rack Trunk rack Hitch rack Some means of securing inside vehicle if you have a Suburban or other large vehicle The old standby take off the wheels and store in trunk Find carpool buddies! 11/19/2014 7
What Do I Need: Safety Gear Helmet No Exceptions (helmets need to be replaced every 3-5 years or after an accident; don t store in the garage) Safety Kit Spare tube(s) and or patch kit Means of inflation (CO 2 cartridge, pump) Tire levers & multi tool ID & Medical / Insurance card (consider a Road ID) Cell Phone Money (cash as well as credit card) First aid items and any required medicine (inhaler, epi-pen, etc) Rear blinking light Speedometer / Cadence Meter ( cycle computer ) 8
What Do I Need: Nutrition & Attire Water Bottles / Camelbak (if your bike holds only one water bottle, consider Camelbak) Food (energy source bars, gels, trail mix, fruit, etc) Apparel (not required but each serve a purpose to cyclists) Bike shorts Sunglasses Bike jersey Bike gloves Bike shoes and clipless pedals *Other vest, jacket, arm & leg warmers, head cover Heart rate monitor Sunscreen 11/19/2014 9
Bike Store Discounts Bicycle World of Houston Check out their package deals Bike Barn Sun & Ski Sports 10
Training Opportunities Ready2Roll Training Series: 12 week series (+ 2 additional weeks for beginners) $145 until Dec 31; $160 until Jan 23, $175 thereafter Team BP must provide volunteers Local Bike Shops (call or see websites for shop rides or indoor spin classes) BP s Fitness Centers (spin classes, personal training, etc) National MS Society Recommended Rides Do you work at Westlake and live within 20 miles? Ride your bike to work. 11/19/2014 11
Saddle Up Ride 3-5 times per week (indoors and out) Any physical activity helps, but time in the saddle is crucial strength train 2x week, ride 2-3x week, cardio 1-2x week Build up miles and ride hills Ready2Roll training series Ride in the heat and the wind to get acclimated Participate in the recommended rides Learn to be safe riding in a group Stretch what s tight and strengthen what s weak 11/19/2014 12
Do You Need Additional Help or Have Questions? Visit BPMS150.net or BPCommunities.com BP s Fitness Centers: Personal trainers, spin classes, etc. Find a mentor (most experienced riders are willing to help, there are hundreds on Team BP to choose from). Email teambpms150captain@bp.com 11/19/2014 13
Top Medical Issues on BP MS150 1 Dehydration 2 Collisions with other cyclists 3 Hitting obstacles in the road 4 Sunburn 5 Equipment failures An ounce of prevention (or water) is worth a pound of cure 11/19/2014 14
Hydration Priorities Acclimatization to the heat & wind outdoors Spend at least 1-2 hours every day out in heat 2 weeks leading up to the BP MS 150 Spin classes alone will not do the trick Improve fitness by riding outdoors The more fit you are, the less likely you will experience hydration issues Recommended Rides or Training Series to learn how to safely ride in groups & hydrate while riding Best bet: hours on the seat in the heat 11/19/2014 15
Hydration Priorities Learn what hydration fluids and electrolytes works best for you Choose a hydration fluid you like Experiment with electrolyte-containing fluids before the tour You don t really need a sports drink for rides less than 2 hours How do you know when you are dehydrated? 11/19/2014 16
Things To Learn Rules of the road Act predictably How to change a tire ABC Quick Check (Air, Brakes, Crank, Chain & Cogs, Quick Releases) How to adjust a helmet Maintenance (as much or as little as you feel comfortable with) How to eat and drink to avoid dehydration Eat before you are hungry, drink before you are thirsty 11/19/2014 17
Safety is a Frame of Mind Ultimate goal is ZERO accidents Each of us plays a role in achieving this goal Think Safe, Ride Safe Remember you are representing BP Stay Safe and Have Fun Remember The BP MS 150 Is Not A Race 11/19/2014 18
Team BP wishes you a happy and safe ride! FUNdraising Lunch & Learn Topic: FUNdraising 101 Date: Wednesday, Dec. 3, 2014 Location: BP Westlake Campus Westlake 4 Town Hall Room 200 Westlake Park Blvd. Houston, TX 77079 Time: 11:30 a.m. - 1:00 p.m. 11/19/2014 19