1. Brown Bag Lunch and Learn Session November 2, 2011
Team Chevron Cycling
Brown Bag Lunch and Learn Session
November 2, 2011
Notes go here.

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
Brian

3. Introductions
Team

4. Safety Moment – Rights and Duties of Cyclists http://www. youtube

5. 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.
Tom

6. Getting Started – Cycling for the first time?
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!
Brian

7. How to get into cycling for the first time: Equipment
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
Brian

8. How to get into cycling for the first time: Equipment
Road Bike:
Mountain Bike:
Triathlon Bike:
Hybrid/Fitness Bike:
Brian
*For more details on each type of bike, see appendix

9. How to get into cycling for the first time: Equipment
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
Mairin
*For more details, see appendix

10. How to get into cycling for the first time: Equipment
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
Mairin
*For more details, see appendix

11. How to get into cycling for the first time: Safety
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 s
MS Society Website
League of American Bicyclists Website
Mairin

12. How to get into cycling for the first time: Gaining Fitness
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
Damarcus
*For more details, see appendix

13. How to sign up for the CVX Cycling Team
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
Tom
*For more details, see appendix

14. CVX Cycling Success Stories
Christina Kost
Pamela Moore (presented by Mairin Griffith)
Christina/Mairin

15. 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, 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
if you plan to attend
Upcoming Saturday “long distance” rides will be communicated to members via on a monthly basis.
Brian

16. For more information contact: Chevron Cycling Website: www. cvxcycling
For more information contact: Chevron Cycling Website: Annabel Dixon -New Rider Coordinator:
Questions?
All

17. Team Chevron Cycling
Appendix
Notes go here.

18. How to get into cycling for the first time: Equipment
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)

19. How to get into cycling for the first time: Equipment
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

20. How to get into cycling for the first time: Equipment
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

21. How to get into cycling for the first time: Equipment
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

22. How to get into cycling for the first time: Equipment
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

23. How to get into cycling for the first time: Equipment
Now that you have your bike and other required accessories, the following are a list of highly recommended items:
Cycling specific shorts
One of the easiest things you can do to maximize your riding comfort is getting bicycling shorts
Padding for the seat (chamois)
Many use chamois cream/butter
Dry wicking material
Prevent chafing/interference with bike
Cycling specific jersey
The next thing that is recommended is the jersey
Similar features to the shorts
Contains 3 back pockets for storage
Zipper can work as vent for different temperatures
Cycling specific shoes
A long day on the bike can be much more comfortable with a set of cycling shoes/pedals
More efficiently transfer your pedaling power to the ground
Have stiff soles to support and protect your feet for more comfort
Also great for spinning classes

24. 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

25. 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.

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

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

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

29. 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

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