Good Afternoon Champions for MS,
Ok, everyone we are now 7 weeks out…If you are planning on registering before registration goes up to $45 on 5/2….Now is the time…As much as I would love to have you join us, time is running out, and my priority now is to my registered riders, volunteers, sponsors, and MS….
My obligation to every rider is to insure that everyone who rides with us is safe, and competent on the road and to make sure that you have everything you need to make this your most memorable tour ever…
Someone asked me the other day, why I place so much emphasis on safety and why I communicate as much as I do…Here is the deal, I could not live with myself if any one of my riders were injured because of something I could have prevented…In the coming weeks I will share with you over 32 years of riding experience…If I can give you one thing take with you that might make you better, safer, stronger, or more compassionate, then as your captain I have done my job….To be honest, I ride as much for you my teammates, as I ride for MS…For without you there would be no team…As I see it, it’s my privilege to be your captain…
Registration is easy just click on the following links :
MS Escape to The Lake June 11th and 12th :
http://main.nationalmssociety.org/site/TR/Bike/PAXBikeEvents?team_id=221341&pg=team&fr_id=15151
Cook Forest Registration is -NOW OPEN -September 17th–Mike Houston – Captain
http://main.nationalmssociety.org/site/TR?pg=team&fr_id=16222&team_id=250752
Mother nature has not been cooperative, well I guess that’s why god made us water proof… In the coming weeks unless there is severe weather in the area, I will not cancel a ride from 5/1 on. As I see it now, we will be riding through the week of the tour, to make sure everyone has the miles, and is capable of riding this event safely….
You need to develop those good habits, which will help you successfully complete your ride…
If you have not been on the bike yet, in a very short time you will experience the famous “Oh Sh#T Factor”, in other words very shortly, you will realize that “Oh Sh#T, I have to ride this thing in X of number of weeks…Well relax there is still plenty of time to ride..It’s ok to be a little nervous, but as my wife of thirty two years would say “ Jeff just shut up and ride the damn bike”..You know how to do this…She’s right I do, and if you don’t I will help you….After riding 36 of these I know I can help you if you have the courage to come out and ride with us…
Why is it important to come out on training rides? Simply, said , It’s safer…I do not encourage riders to ride by themselves…When we go out as a group we will teach you proper road etiquette, and techniques which will make you a stronger, safer rider..We will teach you how to stretch your limits without going beyond them and thereby not putting yourself or other riders in danger… There are just way to many distractions on the road today…
Ok, today we are 49 riders strong, I’m ok with that, because I know that those of you who are with us are riding for the right reasons…And that’s
Group Hug
what counts..
Why train…Simple..Ask yourself this one question..
How do I want to feel at the end of each day?
Remember the stronger you are the safer you are..
Here are some of my favorite tips, call them things I wish I knew when I started in this sport some 30+ years ago.
Here is your mantra from this day on :
Eat before you’re hungry, and drink before you’re thirsty..
1.) Make sure you are hydrating throughout the day.
2.) Eat 1-2 hours before ride time. Eat a good breakfast before longer Saturday and Sunday rides.
3.) Think about logging your mileage-training diaries, are a great way to keep you motivated, as well as help you understand what works for you, when you are riding and feeling well. Track your mileage, how you feel, how difficult the course was.
4.) Work on developing leg speed. Climbing in the saddle, and spinning a low gear faster, will save energy over a long ride.
5.) Always shift 1-2 gears lower than you actually need when climbing, you can always shift up if you need to. That way you never run out of gears on a longer climb.
6.) When climbing in the saddle, shift your weight to the back of the bike, maximizing leg extension, while keeping your chest open.
7.) Keep your breathing relaxed.
8.) Never look to the top of a hill..Don’t psych yourself out on longer hills, focus 3-4 feet off your front wheel.
9.) Drink before you’re thirsty..Eat before your hungry..
10.) Get used to eating and drinking on the bike. Now while training is the time to find out what energy drinks, and foods will work for you on longer rides.
11.) If using a hydrations system, like Camel Back, start training with it now..
12.) Carry a third water bottle in your jersey pocket.
13.) On cooler days(temps 50’s)wear tights,cycling knickers, or leg warmers,also use Ben gay or Tiger balm on your knees to warm up before riding.
14.) Now is the time to try energy and electrolyte replacement products like (Gue, Shot Blocks, Elixer from Camel back, Gatorade. These products will help replace nutrients used up during the tour. See me before training rides, as I do have samples of many of these products in my van.
15.) Stretch before each ride, particularly after hard efforts.
16.) Always carry an extra tube, Tire irons, and a dollar bill with you. A dollar bill can repair a slashed tire casing, long enough to get you to a rest stop.
17.) Never descend faster, than you are comfortable. If you start descending too fast, sit upright, and apply a gentle rear brake.
18.) Always make sure quick releases on wheels are closed securely on the left side of the bike.
19.) Always double check tire pressure before a ride.
20.) USE SUN SCREEN. Sunburns can mess up a great ride.
21.) Wear a bandana, cycling hat, or sweat band under your helmet.
22.) If your toes are numbing up during a ride and you are riding with toe clips or clipless pedals, you are not pulling up enough on the pedal stroke, wiggle your toes periodically.
23.) Wear a cycling shoe or stiff sole light hiker to reduce foot fatigue.
24.) Buy a bike computer.
25.) When descending, shift your weight to the back of the bike, to provide better control . Do not shift your weight forward over the front wheel.
26.) Practice stretching on the bike.
27.)Don’t think of riding the MS 150 as riding 150 miles. Ride it from rest stop to rest stop. Break the ride into pieces
Think like this : Day one – 0-6.5, 6.5-23.9, 23.9-42.55, 42.55-55.6, 55.6-69.3, 69.3-82.1 – Finish Day one Yippee!!!
Day two – 0-12.3, 12.-26.4, 26.4-41.7, 41.7-53, 53-64.2 —–Congratulations You finished your MS 150.
28.)Vary your riding position, and move your hands frequently.
29.)Eat steadily throughout the day.
30.)Bring rain gear ( I did not want to put this in but). Hope for the best and plan for the worst…
31.)Have your bike tuned up 2-3 weeks before the ride.
32.)Over hydrate the week before the tour. 10-12, 8 oz glasses of water per day.
33.)If you need to do fast food, the most nutritious fast foods are Chinese, Mexican and Italian, if chosen wisely they tend to have less fat and more energy yielding carbs. One caution is they also tend to have more sodium.
34.)If you ride more than 2 hours per day, increase your intake of complex carbs by 60-70%.
35.)Set your sports watch to go off every ten minutes to remind you to drink.
36.)Make it easier to eat on the bike, by cutting food into bite size pieces.
37.)Don’t stay longer than 10 minutes in each rest stop..No more than 30 for lunch.
38.)If you start getting tired, don’t think of the distance ahead, think of what’s around you, and focus on technique and staying relaxed.
39.)Stay Alert..Be aware of what riders around you are doing. Listen as well as look for traffic.
40.)Always announce your intentions using hand signals, and verbally. Turns, slowing, on your left, etc.
41.)If you are harassed by a motorist, do not get confrontational, write down or memorize their license plate number, and call the police.
42.)If confronted by a dog, do not try to out run them, yell SIT, or Stay, and dismount your bike. Keeping your bike between you and the dog..If the dog persists, spray them with your water bottle.
43.)Chamois butter-prevents chaffing on those soft tissue areas, which come in contact with the saddle.
44.) Always wear sunglasses or cycling eyewear, road debris or bugs can really mess up a perfectly good day of riding. Also different colored shields can bring out the contours of the pavement.
45.)Wear cycling gloves to prevent your hands from numbing up.
46.)If riding a hybrid or flat bar road bike invest in bar ends to provide more hand positions.
47.)Remember no matter how bad you feel during the ride, there is always someone feeling worse.. On a ride of this type there is always someone to ride with…Work together…It’s ok to walk a hill or us a sag wagon.Together you all finish.
48.)Look for teammates at rest stops. No one should ride alone.
49.) Remember why we are doing this ….
50.) Enjoy the ride.
Team Business – Much to Talk about here
1.) Team Jerseys – Will ship the week of 5/23 to the DSG offices and I will distribute as soon as they hit, stay tuned.
2.) Team Jersey Re-Order – For those of you who would like a team jersey, but missed the deadline, we have the ability to do a reorder, but need to hit a 15 unit minimum, please let me know if there is interest to open a reorder up. These jerseys would arrive in time for the Cook Forest event in September. Have not heard from anyone on this as of yet>>>
3.) Team Discounts – Attached is a coupon from Primal for 20% off any purchases (non custom) on their web-site made between now and 12/31/2011. See the attached coupon and coupon code.
4.) Trek of Pittsburgh Discount – 20% off accessories – See Paul Kopko at the Trek Store in Robinson.
5.) Team Tent – As we have done each year, we will be hosting a Team Tent at the Team Village . Laurie Strachan will once again be leading this year’s effort, if you or someone you know is interested in helping Laurie out, please email me . As a team we are getting bigger each year, and nothing is better than a smiling friendly face when you finish, along with treats and cold beverages. Or if you would like to contribute baked goods, treats or beverages, please let me know.
6.) Bike Quality Control : This is for your own safety :
> MS does not require Bike checks any longer however I would strongly encourage all riders to have their bikes tuned up at the start of the season and just before the ride. It will make you and the riders around you safer.
7.) Training Rides : Well the weather stinks , but welcome to Pittsburgh.. J We get what we get, and in May, we may get wet…Time to pray to the weather gods…NOW….
Tuesday through Friday – Imperial PA. 5:30-6:00 PM Meet by the ball fields on McClarren road, ( Mile 8 on The Montour Trail). All levels welcome . 12-20+ Miles. Right now it does not look good, but I will make the call on Twitter 1 hour before ride time..Check out the front page of our team web site…
If a ride is cancelled we will announce it on Twitter check out the Team web-site for updates :
www.championsforms.com
Saturday and Sunday, North Park – 9:30 AM, note the time change, park by the Basketball courts next to the ice skating rink..25-30 Miles..We may have more than one group depending on our numbers…One group in the park, and another which will ride a longer rout out of the park..All levels welcome.We will test a new rout riding out of the park of 35 + miles..I am driving this rout this weekend…Bring enough food and energy drinks, I will have cue sheets, and we may get lost…But I will have my trusty GPS, and who cares we all need the miles don’t we J????
8.) Team Ride Dedication – This is a big deal, in the coming weeks I will be asking that we as a team dedicate our ride in support of a teammate…More on this under separate cover next week…
9.) Early Registration Package Pick Up – Mark your Calendars June 1st 12:00-7:00 at Trek in Robinson. You will be able to turn in funds and take care of all of that nasty day of registration stuff. 10 days before the tour…
Remember HOPE is the four letter word those with MS live for…..In the end it’s up to all of us…Together, we are invincible…. What we achieve each year is because of your selflessness and hard work…
We can do it again…..
It’s up to us….
You will remember your first MS150…..
Heart..Determination…Courage…We are ”Champions for MS”…
-Jeff H.
