Amenities

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Text Box: SAFETY By far, one of the most important things while riding is to communicate. Tell the other riders what you are doing, whether it is passing, slowing down, stopping or turning. This will help you maintain a safe and courteous environment. Remember, while the law gives cyclists the same rules and rights of the road, we need to make every effort to allow traffic to flow on the streets and signal important changes. Stay on the shoulder and don't to ride abreast on heavy traffic roads. Always carry the necessary tools for tire repairs. Carry your cell phone with you and save the numbers to the sheriff department and Texas highway patrol in case you need them. Get an ID tag! Riding in groups makes you more visible and safer. Stay hydrated and carry food bars with you. Beware of over-hydration If you suffer from muscle cramps, carry salt packs and take vitamins with plenty of potassium. Text Box: CYCLIST'S CHECK LIST Need To Have: Helmet Toe Clips/ Straps or  Clipless system Sunglasses Chain Lube Frame pump or CO2 Floor Pump Spare tube Patch Kit Tire levers Seat Pack Water bottle cages Water bottles Bike Computer Gloves Gear bag Carb bars or gel Chamois butter   Nice To Have: Hand wipes Mechanic gloves Advil or Tylenol Sunscreen stick Allen wrench tools (hex keys) Tissue or hanky Dollar bills Camel back Roll of Tums   For Weather: Wind/ Cold/ Rain gear Beanie hats Wind breaker jacket Wicking undershirt Full finger gloves Ear & nose covers   Text Box: TRAINING TRAINING SERIES - Get Better! Get a log - Enter your mileage, avg. speed, weather and road conditions. This way you can see how you are doing and what areas need work. Sample log - courtesy of Bill Fahey & Brent Chambers Get an accountability partner - If not training with the team, find a friend that can jog, walk or bike with you to help you in your training. Balance your nutrition - You put out what you put in. It is important to eat well during your training season, not just the day before the ride! Carbs will give you the fuel to ride and protein will help your muscles recover and become stronger. Veggies will supplement those precious vitamins, fiber and more. Drink plenty of fluids - Water and an electrolyte replacing fluid, such as Powerade or Gatorade are important, but over hydration is just as important to watch... nothing in excess is good! Have fun - Enjoy the rides, the exercise and the challenge for a great cause! Find out more about a good nutrition guide and other great tips!     Text Box: FUNDRAISING Pledge Sheet: Print it to keep track of your pledges. You can post it on your desk, or work break room areas, to allow your friends and co-workers to sign-up to pledge for you. This form is for your personal records (2008 form is not available yet).   Create a personal fund-raising link: Send this link to family and friends to start collecting donations online. Become a Champion Against MS: If you don’t know someone who has MS, this is a way to make a personal connection. The free Champions Against MS Program unites cyclists and people with MS who cannot ride. Cycling CHAMPS carry collectible bandanas bearing the signatures of their CHAMPS with MS. Read these sources: BP MS 150 Guide (coming soon to the MS150 site), and e-newsletter through a subscription in the bottom right. These have information for cyclists, supporters and persons with MS.   Read the Fundraising page at the MS150 site for great tips on raising funds for people with MS.  CLICK HERE

Text Box: PACKING FOR LA GRANGE   Need To Have: Extra pair of cycling shorts Extra Jersey (unless you plan to rinse out your team jersey) Extra pair of socks Pajamas Blankets (it does gets cold at night) Air Mattress bed or sleeping bag or cot Pillow (if you choose) Bath towel(s) Toiletry items (hair brush, tooth brush, lotion, etc.) Ear plugs (especially if you are a light sleeper) Zip lock bags (for organizing and storing dirty clothes) Sun Block If you have a camping chair you are partial to, bring it along! Comfortable clothes for after shower Eye drops can come in handy for dry eyes at night! Flip Flop Sandals (for shower) Flash Light (For midnight bathroom runs) Any medication you might need   PLAN YOUR ROUTE We suggest you plan your route throughout the BP MS Tour. Plan your break stops and try not to take each one to avoid a late arrival in La Grange and Austin.   We would be glad to publish a phone list to pass to riders in case you need help or would like to meet up at designated stops. If you are interested in publishing your number, please let Cris know by 12:00 pm on Monday April, 9th