Champions Bandana

• Packet Pick-up Schedule
• Packet Pick-Up FAQ
• Rider Packet Acknowledgement Form
• Underage Waiver and Release Form
• How to Use Your Rider Numbers
• Why $400?

Packet Pick-Up

PLEASE NOTE: There will be NO packet pick-up available at the National MS Society office. To pick up your rider packet, attend one of the Packet Pick-Up events listed below on the Packet Pick-Up Schedule.

Prior to Packet Pick-up: We recommend that you convert cash donations to check, cashier's check, or money order payable to the National MS Society prior to arriving at Packet Pick-Up. In order to properly credit your fundraising account, write your name (or the participant's name, if not yourself) and "2016 BP MS 150" on the memo line or other available field of each check/money order.

At Packet Pick Up:

• Turn in a completed Rider Packet Acknowledgment form
• If you are picking up a Rider Packet for team member(s), friend(s), or family, bring their completed Rider Acknowledgment Form with you. (They must themselves have met the minimum fundraising requirement to receive their Rider Packet).
• Turn in any donations (either to meet the fundraising minimum requirement or in addition)
• Collect your Rider Packet
• Receive an event t-shirt, goodie bag and Bike MS: Champions bandana
• For riders aged 17 and under, you must submit a notarized hard copy of your Waiver in order to collect your Rider Packet. Notaries will be on hand at Packet Pick-Up to witness any incomplete forms. Download the Waver now. Complete pages one and the top-half of page two. DO NOT COMPLETE THE BOTTOM-HALF OF PAGE TWO EXCEPT IN THE PRESENCE OF A NOTARY PUBLIC.

Packet Pick-Up Schedule

*Friday, April 15, 2016
Omni Westside Hotel Expo
13210 Katy Freeway
Houston, Texas 77079
2:00 pm to 8:00 pm
Map

*Last opportunity to pick up your rider packet. Be sure to visit the BP MS 150 Official Bike Stores at the Expo to pick up any last minute items you may need for event weekend.

BP MS 150 Ride Packet Pick-Up FAQ

Do I have to attend the Packet Pickup?
YES! Every rider must attend a Packet Pickup and collect a Rider Packet. The rider does not need to be present to pick up a rider packet; a designated representative can pick up a rider's packet for them by completing a Rider Packet Acknowledgment Form (available at Packet Pick Up).

To participate in the 2016 BP MS 150 and to receive a Rider Packet, each registered cyclist MUST turn in the required minimum fundraising. All non-credit card donations should be submitted during Packet Pick-Up in the form of personal/business checks, cashier's check, or money order (please do not bring cash convert any cash donations to check/money order). The BP MS 150 is a fundraising event and all donations to the National MS Society are tax-deductible.

All participants must also complete the Rider Packet Acknowledgment Form. If the rider is a minor, you must also bring a notarized hard copy of the Waiver and Release Form. Return the completed form(s) at any Packet Pick-Up. These forms (and a notary, for parents/guardians of riders aged 17 and under) will be available at each packet pick-up location.

Can I pick up a rider packet for a friend or family member?
Yes, you can pick up a rider packet for a friend or family member. Be sure and bring their completed Rider Packet Acknowledgment Form with you. If the rider is a minor, you must also bring a notarized hard copy of the Waiver and Release Form.

What is included in the rider packet?
The Rider Packet contains the credentials needed to participate in the BP MS 150. The packet includes bib number, bike frame numbers, helmet number, luggage tags, and a wristband for meals. You will also receive your Champions bandanna, goody bag, and participant t-shirt. Please have the t-shirt sizes in mind for any participants who are not present whose Rider Packets you are collecting.

Do I pick up a packet if I don't want to ride?
No; please contact us at bpms150@nmss.org to cancel your registration. Failure to cancel your registration will obligate you to the minimum fundraising for the 2016 BP MS 150! Please bear in mind: Your donations raised are non-refundable; and your donations raise and registration fee are non-transferrable.

Can I turn in donations at a Packet Pick Up?
At the Packet Pickup, cyclists are encouraged to turn in any donations raised-to-date at the packet pickup. Please bring donations in the form of check, cashier's check, or money order – please do not bring cash.

What is the minimum age to participate?
The minimum age to participate in the BP MS 150 Ride is 12 years of age by April 16, 2016 - no exceptions. Riders 12 to 17 years of age must submit a notarized WAIVER AND RELEASE FORM (with parent or guardians signature) before a packet can be picked up. A notary will be available at the Packet Pick Up locations.

Why $400

The National MS Society makes a concerted effort to utilize each dollar raised to help people living with multiple sclerosis. In 2015, many registered participants fell short of the required minimum fundraising. In order to help continue making an impact on the lives of those living with MS through our fundraising efforts, the National MS Society requires all registered participants to have met the minimum fundraising requirement prior to picking up their packet.

Examples of how fundraising helps those living with MS:

• $50 could provide round-trip transportation to a medical appointment
• $100 could help purchase a walker or shower chair
• $250 could fund a transport chair, accessible transportation to a medical appointment or a portable ramp
• $500 could help fund a college scholarship for a high school senior who is living with MS or whose parent is living with MS
• $1,000 could pay for a hospital bed, provide half the cost toward a standard chair lift, or rental assistance to two people living with MS
• $43,000 could fund a research grant (average cost)

While participants are required to meet the fundraising requirement prior to picking up their packet, we encourage the fundraising to continue! Don't stop at just set your goal high and keep raising funds after you experience the ride of your life!

What to Wear   What to Pack

What to wear

We are delighted to welcome Primal Wear as the official apparel of Bike MS and invite you to check out the special offers they have in place for our cyclists.

So what should you wear for BP MS 150?

• Helmet - of course! You should wear one every time you ride, and you must when you ride in the BP MS 150. Modern helmets are lightweight, airy, and stylish as well.
• Jersey - a cycling jersey with rear pockets is handy for carrying snacks, your wallet and other items. Summer jerseys are usually made from a material that wicks moisture way from the skin, keeping you drier and more comfortable. Plenty of casual riders simply pull on a T-shirt, but realize that sweat (or a rain shower) makes cotton heavy and clammy.
• Shorts - cycling shorts are no joke. They are key to minimizing chafing and other discomforts when sitting on a saddle for any length of time. Good shorts have a large, smooth, lightly padded liner ("chamois"). If you don't care for the skintight look of Lycra, opt for the "baggie" mountain bike style that look like casual shorts but still has a liner. Being a loose fit, though, means they could bunch uncomfortably during long rides.
• Gloves - short-finger cycling gloves absorb perspiration for a safer grip, protect against raw spots and blisters, and pad your palms to reduce road shock. Most have a terry back that gives you a way to wipe sweat from your eyes or energy drink from your chin.
• Shoes and socks - dedicated cycling shoes, either for road riding or mountain biking, are the best choice. The reason? Very firm soles that let you press as hard as you want without feeling uncomfortable pedal pressure. You can use mountain bike style shoes with or without toes clips and straps, or with clipless pedal systems. Plenty of casual riders simply wear running shoes, but their softness makes them less suitable for longer distances. Socks are important for comfort and sweat absorption. Choose the low-cut style if you're worried about a funny tan line.
• Sunglasses - it's best to use a sports model with unbreakable lenses that have 100% UV protection. The wraparound style will reduce bothersome wind, important if you wear contacts.

Cycling Apparel 101, by Primal

Packing List

Let us transport your luggage for free! It's simple:

On Day 1 simply drop your bags off at one of our official luggage trucks at one of the official start. Then, pick them up at the La Grange Luggage area located in the Plaza area.

Then on Day 2, drop your bags off at the La Grange Luggage area located in the Plaza area. They'll be transported to Austin and left at the Bike & Luggage Compound next to the Shower Trucks.

Packing List

• Each rider is allowed 2 pieces of luggage.
• No more than 25 lbs. each.
• Put a luggage tag on each luggage piece (printed with your Rider Number)
  • Luggage tags are included in Packet
• Include personal tags with name and cell phone.

En Route

• Helmet – REQUIRED!
• Rider Numbers and wristband – REQUIRED
• Padded bike shorts and jersey
• Cycling gloves and shoes
• Sunglasses, lip balm and sunscreen
• Tire patch kit, spare tubes and tire pump
• Air Cartridge
• Medical Insurance Card
• Identification (driver's license)
• Emergency cash and credit card
• Water bottles/hydration pack
• Jacket/rain poncho
• Camera

In Overnight Bag

• Tent (optional)
• Sleeping bag and pillow
• Travel alarm clock
• Towel for shower
• Toiletries, including medications, soap and shampoo
• Change of clothes for Saturday evening
• Plastic cover for bike seat on Saturday night
• Riding clothes for Sunday
• Change of clothes for bus trip home
• Comfortable shoes

Eat Like a Cyclist

Be smart about food to consolidate your gains on the bike. Here's how.
written by Selene Yeager with Leslie Bonci, MPH, RD, courtesy of Bicycling Magazine

So you want to get fit and fast, and feel great? The riding is the key to reaching that goal, but your eating habits might need to change, too. Accounting for the food you take in is the necessary first step. Too often people want to overhaul their eating but don't have a clue about what they are currently doing. They don't think about how many times a day they eat, or where, or how fast they plow through lunch, and so on. The answer: Write down what you consume.

Now recording

Several kinds of food journals are available; you can find them online and in the book we're excerpting here. Keep a log daily if possible, to identify patterns then pick the areas you want to work on.

The more detail you provide, the more you'll get out of this. Just writing "sandwich" is not nearly as revealing as "turkey and cheese on whole wheat with lettuce and tomato" or "meatball hero." And that goes for amounts, too. A glass could be a vat, and a handful could be a small jar. Use measuring cups and spoons. Often when people try to lose weight,portion control is the biggest barrier. After three days, use the log to adjust your eating habits going into the following week.

Time of day

Are your calories spread evenly through the day? If so, good. If not, it's probably true that like many people, you're eating most of your food at night. Think about how you can redistribute those calories for energy all day long, starting with your morning meal.

Where

Location is more of a factor than you might think. If you always eat in front of your computer and find yourself snacking soon after your meal, that's a flag that you're not registering that you just ate because you're distracted. Eating should be an event in and of itself.

Rate

Winning the award for grab, gulp, and go? The "prize" is generally excess pounds. If it takes you less than 20 minutes to finish a meal, work on slowing down to prevent overeating.

How much

Your plate should be filled with reasonable portions. Three ounces of meat is about the size of a deck of cards. Grains, potatoes, pasta, and rice should be about the size of one tightly balled fist. The correct portions are probably a little smaller than you think they should be because we, as a society, have been supersizing for more than a decade. Start cutting down to the right sizes. You won't miss the excess.

How and When to Hydrate

Everything you need to know to stay hydrated-before, during and after a ride.
written by Marianne McGinnie, courtesy of Bicycling Magazine

Sipping fluids before and after a hot-weather workout is just as important as drinking during a ride. Here we turn to the experts for the when, how and what of staying quenched.

Time it right

Hydrating before pedaling helps you avoid drying out on the road. For best absorption, sip 12 to 16 ounces of water four hours before hopping onto your bike; two hours before, sip another 12 ounces. While riding, drink enough to match the intensity of the exercise, the heat of the day and your body's needs-the average recommendation is one 16-ounce bottle per hour in cool weather, up to as many as four bottles per hour in extremely hot weather, based on a 150-pound cyclist. Afterward, your goal is to replace lost fluids and electrolytes. If the ride was easy or moderate, sipping water and having a small meal within an hour of finishing should be sufficient, but if the ride was long and intense, use the weighing method below to determine your drinking regimen.

Customize

People sweat at different rates, and rides vary in terrain, speed and distance, but hydration goals are the same regardless. "Your aim is to minimize fluid and electrolyte loss or gain," says Douglas Casa, Ph.D., the director of athletic training education at the University of Connecticut, at Storrs. The best way to learn your individual sweat rate: Step on the scale before and after a long or hard ride. If you weigh less afterward, you should be drinking a bit more; if you weigh more, you should cut back to avoid overhydration.

Keep it simple

"On easier rides, stick with water. You'll get the mother lode of electrolytes, calories and fluids from the meals and fluids you consume prior to, and after, your ride," says Casa, who's been researching hydration and exercise issues for more than a decade. When a ride is intense, pushes past an hour, or is in hot weather, consider a sports drink. "I recommend staying away from the stuff with 9,000 ingredients," says Casa. "You just need the essentials-fluid, carbohydrates and electrolytes."

Try and try again

The only way to find what drinks work for you is by testing them. "Some products may not taste good to you, while others may sit in your stomach in a bad way," says Casa. If you're the type of salty sweater who finds white streaks on your jersey after a ride, you may need a drink with more sodium. For extreme salt sweaters, Casa suggests adding 1/4 teaspoon of salt to 16 ounces of sports drink (that's 600mg of sodium). If you find that a sports drink upsets your stomach, try diluting it with water. "Just never start a big event with a new product in your bottle," says Casa. "That's a recipe for disaster."