© 2010 Chevron Team Chevron Cycling Brown Bag Lunch and Learn Session November 2, 2011.

© 2010 Chevron

Team Chevron Cycling

Brown Bag Lunch and Learn Session

November 2, 2011

© 2010 Chevron 2

Agenda

Introductions

Safety Moment

CVX Cycling Club Mission

Getting Started - How to get into cycling for the first time (or make a comeback)

CVX Cycling Success Stories

Upcoming Rides/Dates

Questions and Answers

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Introductions

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Safety Moment – Rights and Duties of Cyclistshttp://www.youtube.com/watch?v=rU4nKKq02BU

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Team Chevron Mission

Mission Statement:

To promote the health and well being of the Chevron community of cycling enthusiasts of all abilities by providing the opportunity to participate in club cycling activities and community cycling events.

The Chevron Cycling Club is open to Chevron employees, retirees, contractors, family members and friends. Chevron employees and retirees can sponsor club membership for any of their immediate family members, relatives, and friends.

The Chevron Cycling Club believes zero accidents is attainable.

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Getting Started – Cycling for the first time?

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In order to start and develop a good cycling hobby, you will need to acquire the following:

Equipment

Safety knowledge

Appropriate fitness to meet your goals

Team Chevron Cycling can help you acquire all of these and more!

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One of the most daunting tasks when getting into cycling is knowing what equipment you need to buy. The first item is a bike and there are many different types

In any local bike store, there are 4 main types of bikes that you will see:

Road Bike

Mountain Bike

Triathlon Bike

Hybrid/Fitness Bike

How to get into cycling for the first time: Equipment

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Road Bike: Mountain Bike:

Triathlon Bike: Hybrid/Fitness Bike:


*For more details on each type of bike, see appendix

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Once you get your bike selected, there are a few other pieces of equipment that you must have:

Helmet – you should ALWAYS wear a helmet when riding a bike

Flat Repair Kit

Hydration

*For more details, see appendix

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Now that you have your bike and other required accessories, the following are a list of highly recommended items:

Cycling specific shorts

Cycling specific jersey

Cycling specific shoes


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How to get into cycling for the first time: Safety

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Group Riding Skills Required for Houston based Chevron riders every 3 years

(substations/exemptions available for Ride Marshals & LCIs) Equipment Understanding traffic laws Skills, tips & tricks to stay with the pack Dodge hazards & obstacles Ride in close proximity to others Communicating with other riders Emergency stopping – without crashing! Ask nicely & LCI might teach how to change your tire or other

basic mechanical fixes after class

How to find classes: Team Emails MS Society Website League of American Bicyclists Website

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How to get into cycling for the first time:Gaining Fitness

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A cyclist should focus on 3 fundamental areas of fitness to maintain good health and make the sport enjoyable.

Stretching Strength training Cardiovascular endurance training


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How to sign up for the CVX Cycling Team

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Now you have all of your equipment and are ready to hit the road, why not make it more fun and join Team Chevron Cycling?

Why join the club? Supports a healthy lifestyle Provides year-round rides and events Helps meet co-workers and friends Enables MS150 support Saturday overnight in La Grange (tent, luggage) Provides 15-week MS 150 Safety Training Series Advice on equipment and supplies The club dues will be $20 for 2012. The dues include the Energy Rider Training

Series, which runs from January through April. To submit your registration, please fill out the membership form located at the following website http://www.cvxcycling.com/


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CVX Cycling Success Stories

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Christina Kost

Pamela Moore (presented by Mairin Griffith)

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Upcoming Rides

November 19 – Bike Barn free ride in downtown– 8:00am start at Discovery Green, 5-20 miles total, all on paths

– To register, http://bikebarn.com/about/bike-barn-monthly-ride-november-pg1590.htm?

December 10 – Team Chevron Beginner’s Group Ride– Will be a safe environment for people to start developing group cycling

skills

– 9AM Saturday December 10th at MacGregor Park: 5225 Calhoun Road

– At least two experienced cyclists will attend. One will lead the pack, the other will follow. Will ride up to 5 miles before turning back. After completing first loop, can ride further if desired

– Email [email protected] if you plan to attend

Upcoming Saturday “long distance” rides will be communicated to members via email on a monthly basis.

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For more information contact:

Chevron Cycling Website: www.cvxcycling.comAnnabel Dixon -New Rider Coordinator: [email protected]

Questions?

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Team Chevron Cycling

Appendix

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Road bike:

Road bikes are fast and easy to pedal on pavement. They're not as well suited for operating off road. Some people find the low riding position of the racing ("dropped") handlebars difficult to maintain, comfortably, for a long time. But, there are new road bikes today specially designed to get the dropped handlebars significantly higher so you don't have to bend over so far

Not suitable for off-road use

Due to combination of setup and control, this is the recommended type of bike for road rides, such as the MS150 (but is not a requirement for the MS150)


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Mountain bike:

Mountain bikes are slower on pavement. But they have an upright riding position with flat handlebars and easily accessed controls, they can travel easily on a wide variety of surfaces, they have fat, flat-resistant tires, low gearing for easy climbing, linear-pull or disc brakes for excellent braking in all conditions and usually either front or front and rear suspension for incredible comfort and control. Plus, mountain bikes are very durable and reliable

This type of bike could be used on road rides, but would be significantly slower due to more rolling and wind resistance

This type of bike is only recommended if you plan on doing the majority of your riding offroad, but can be used on the MS150.

Note: The team is planning on adding an offroad group within the club starting late fall 2011

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Triathlon bike:

Triathlon bikes are very similar to road bikes. However, the difference in setup are designed for riding in events where you cannot ride close to other riders and where you have to save your quadriceps for running

This type of bike is much harder to control when riding in a pack due to the position of the handlebars

This type of bike is less efficient in the pedals due to the increased vertical angle of the seat tube

Overall, this bike could be used for riding with the club, but is not recommended for a first bike purchase

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Hybrid/Fitness bike:

Hybrid/Comfort bikes are almost as fast and easy to pedal as road bikes, while being almost as comfortable and versatile as mountain bikes

Great for commuting, errands, getting in shape and all-around fun

Not as efficient/aerodynamic as a road bike

Overall, this bike could be used for riding with the club, but a road bike would be more ideal for longer rides due to the more aerodynamic seating position

Maybe the most comfortable for beginner cyclist

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Once you get your bike selected, there are a few other pieces of equipment that you must have:

Helmet – you should ALWAYS wear a helmet when riding a bike

You CANNOT ride with Team Chevron if you are not wearing a helmet!

Head and helmet shapes vary so the most important rule is to try on several models and brands to find the type that fits your head best. Usually helmets come in at least three sizes depending on the manufacturer. You're looking for one that offers a snug fit. Ask a bike store sales attendant for help if you have questions

Price doesn’t matter, but whether or not it says “CPSC” on the inside does. “CPSC” indicates that the helmet has passed safety testing standards

Flat Repair Kit

Make sure you have a spare tube, tire levers and a mini pump (or CO2 canister). Most bike shops sell a “tire repair kit” that even comes with a nice carrying case

You WILL get a flat at some point, riding without a repair kit is not an option

Hydration

All bike store sell standard water bottle cages/bottles that will mount to any bike

You will need these to stay properly hydrated while on the road

One bottle/cage is OK, but going with two is recommended

New riders may be more comfortable with a hydration pack

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Cycling Essentials, Recommendations & Tips:

Camelbacks as an alternative to a water bottle– some new riders have trouble balancing the bike and reaching down for the

water bottle. It is recommended that you slow down when trying to get to your water bottle.

– The Camelback is a nice way to have water without the distraction.

Cell Phone Your TDL, insurance card and cash in a small “snack” ziploc bag. Small sunscreen that fits in your jersey pockets, so you can reapply. Good gloves During cold months (Jan-Feb) jackets, tights, and long fingered gloves. Optional gear: leg and arm warmers which can be removed during the

ride. In warmer weather ~ color/style tip: Think about how shear that fabric will

be when wet Lip balm/chap stick for dry lips

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Cycling Essentials, Recommendations & Tips:

Riding during the cold months can be challenging ~ be prepared.

Leave a jacket in the car just in case, sometimes weather is colder where we ride vs. your home.

Expect discomfort during the first few rides ~ your buttocks will hurt for the first week. But soon your body will adjust and you will not hurt at all, so don’t give up!

Make sure the seat on your bike has been adjusted to your body height. Take it a bike shop and have them measure you on the bike to adjust the seat. Many bike shops will do this free of charge.

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Stretching

Stretching before and after each bike ride is key to performance. It is recommended to dedicate a couple of minutes before and after each bike ride to stretching.

When a cyclist doesn’t have a proper stretching regimen the following muscles are affected in the following ways:

– The Back (overstretched back).

– Chest (a tight chest).

– Shoulders (tight shoulders).

– Leg (tight quadriceps).

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Strength training

A successful strength training regimen can be achieved by implementing a Push, Squat, Pull workout program.

– Push: stands for all chest exercises.

– Squat: stands for all leg squatting exercises.

– Pull: summarizes all exercises that involves back muscles.

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Cardiovascular training

The best way to increase your cycling endurance is to get out and ride.

When the weather or other circumstances permits, any type of moderate cardio for at least 30-45 minutes will work towards boosting overall endurance.

The MS150 training series is designed to help you build endurance to be able to successfully complete an MS 150.

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Team Chevron 2011 – 2012 New Leadership

Team Co-Captains– Jane Burns/Brian Cain

Training Series Coordinator – Tom Shaffer

Uniform Leads – Krista Heidersbach/Christina Kost

Treasurer – Alicia Dobelmann-Church

Website – Denise Crescini

Safety – Mairin Griffith, LCI#3042

Social Chairperson – Marbelle Frayre

New Rider Coordinator – Annabel Dixon

Training Ride Coordinators – Pamela Moore (ride#1)/Steve Johnson (ride #14)

Health and Fitness Coordinator – Damarcus Jones

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Getting Started – How to get into cycling for the first time:How to sign up for the CVX Cycling Team

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What are the membership requirements? Complete a membership/waiver form and pay club dues Complete a Group Road Skills safety training course at least once every three years (offered

through the club) Provide volunteer support to at least one club activity Practice safe riding behaviors as you ride

© 2010 Chevron Team Chevron Cycling Brown Bag Lunch and Learn Session November 2, 2011.

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