1. BP MS 150: New Rider Orientation
November 12, 2015

2. 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 2015 BP MS 150 raised over $20 million!

3. Safety Moment
All Team BP members are required to take a safe cycling course once every three years. Please make sure you always follow safe cycling habits when you are on the road.

4. 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, or transporting pets.
No riders under 12 years old ( as of 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)

5. 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 2014, 2015, or 2016).
Completion of the Safe Cycling Challenge (online quiz) to be completed each year before packet pick-up.
All riders must raise the minimum fundraising before packet pick-up ($500 for Team BP).

6. What Do I Need: A Bike! Recumbent
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!!

7. 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!
9/20/2018

8. 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 or car)
Safety Kit
Spare tube(s) and or patch kit
Means of inflation (CO2 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 (front light is good too)
Speedometer / Cadence Meter (“cycle computer”)

9. 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
9/20/2018

10. Bike Store Discounts Bicycle World of Houston
Check out their “package deals”
Bike Barn
Sun & Ski Sports
West End Bicycles
Currently reaching out to other shops as well

11. 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.
9/20/2018

12. 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
9/20/2018

13. Do You Need Additional Help or Have Questions?
Visit BPCommunities.com or BPMS150.net
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).
This seems best at the end of the presentation.
9/20/2018

14. 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
Spoke with Kirt and he agreed this still the case and leave it
Can we put a slide in about common equipment failures and/or a bullet about how one knows if they are hydrated.
9/20/2018

15. 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
9/20/2018

16. 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?
How does one know if you are properly hydrated?
9/20/2018

17. 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
9/20/2018

18. 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”
9/20/2018

19. Team BP wishes you a happy and safe ride!
Equipment, Fuel & Gear
Date:              Thursday, Dec. 3, 2015
Location:      BP Westlake Campus
                      Westlake 1 Terrace Room
                      501 Westlake Park Blvd.
                      Houston, TX 77079
Time:            11:30 a.m. - 1:00 p.m.
9/20/2018