Bike MS® is more than just a ride – it's also the anticipation and preparation for an incredible experience. Training is a journey in itself and is essential to a successful and enjoyable ride.
We’re breaking down everything you need to know from what to wear, what to eat and drink and how to train.
Bike Helmet
Safety first! No gear is as important as a quality helmet. It’s worth both the time spent finding one that fits you properly and the money spent on a well-made helmet from a reputable manufacturer.
Jersey
A ventilated, moisture wicking jersey with proper base layer keeps you cool on warm days and warm on cool days. And since most come with rear pockets, you will also have a place to store your phone and other necessities.
Glasses
Tinted cycling glasses not only protect your eyes from the sun but also help keep rain, wind and bugs from obstructing your view of the road.
Gloves
Padded cycling gloves protect your hands from road vibrations and soak up sweat allowing you to grip the handlebars securely. Also, since exposed extremities are first to feel a chill on a long ride, cycling gloves can keep you riding more comfortably for longer.
Padded Shorts or Bibs
Whether you prefer bib shorts or a traditional style, padded shorts are a must. Think of it this way; the longer your ride, the happier you’ll be that you have them.
Our official jersey sponsor, Primal, produced this video to show you the benefits of cycling apparel. You can learn more about their custom Bike MS kits here.
Check out the Bike MS training guide and Zwift training rides to get you ready for ride day.
Before Your Workout
Make sure you’re well-hydrated and have a carbohydrate-rich snack about 30 or 40 mins before your ride.
How to Fuel Short Rides
Ride Duration: 1 hour or less
Primary Concern: Fluid replenishment and carbohydrate balance
What to Drink: Plain water or a low-carb, electrolyte hydration drink
What to Eat: It’s only possible to absorb about 60g of carbohydrates per hour, so one gel or energy bar is plenty.
Pro Tip: Fueling your workout, even if it’s only an hour long, sets you up for a solid workout and complete recovery.
How to Fuel Medium-Length Rides
Ride Duration: 1 to 3 hours
Primary Concern: Carbohydrate replenishment
What to Drink: 1 bottle/hour of water or light hydration drink
What to Eat: 30 to 60g of carbs per hour from food. Natural sources like dried fruits or dates are best, but energy bars and/or gels work, too.
Pro Tip: Start fueling within the first hour and stay consistent throughout.
How to Fuel Long Rides
Ride Duration: 3 hours or more
Primary Concern: Carbohydrate and electrolyte replenishment
What to Drink: 1 bottle/hour of water or light hydration drink
What to Eat: Generally, you should be taking in 30 to 60g of carbs per hour, in total. Eat more solids at the beginning of the ride, and switch to blocks, gels, or chews for the final part of the ride. If you’re drinking plain water, make sure some of your snacks have a bit of salt. Long rides can be hard on digestion, and everyone is different, so experiment and see what works for you.
Pro Tip: Make sure you have a decent breakfast on your long ride days, and start snacking within the first hour.
After Your Workout
What and when you eat after a workout determines not only how much you’ll get out of that workout, but how well you will recover for the next one. Right after your ride, have a small, high-carbohydrate snack. Then, within 2 hours, have a balanced meal with plenty of protein and some carbohydrates.
Remember to always stay hydrated!
Bike Shops
Our bike shop partners are ready to help you maximize the Bike MS experience. They are a great resource on bikes, service, equipment and training advice. Visit one of them to make sure you and your bike are ready for Bike MS!
Official Bike MS: Tour to Tanglewood Bike Shops are major supporters and partners of the National MS Society, supporting our efforts to raise awareness of multiple sclerosis and raise funds to support research, programs, services, and advocacy for those living with MS.
Official Bike MS: Tour to Tanglewood Bike Shop personnel are cycling enthusiasts with the experience and knowledge to help make your Bike MS experience safe and enjoyable. They provide the service, knowledge, and expertise to help you maintain your bike and other cycling equipment. Services may vary from store to store, so be sure to contact the store to inquire about their team support programs.
BIKE INSPECTIONS: July 1 – September 21
We encourage cyclists to visit our partner stores for a bike inspection prior to the ride. All participants receiving an inspection will be provided an official Bike Shop Inspection approval sticker. This ensures any mechanical issues you encounter ride weekend will be free of charge (parts and materials not included).
2023 Official Bike MS: Tour to Tanglewood Bike Shop Partners:
Charlotte
Clemmons
Greensboro
Kannapolis
Lewisville
Bespoke Cyclery
Shop Ride Schedule
Statesville
Winston-Salem
More Coming Soon...
More miles mean more progress – see who’s leading the way toward a world free of MS with their training miles for Bike MS.
You can see your name on the leaderboard by logging your training miles. Enter your miles in the fundraising portal activity tab or download the Bike MS app to track your activity.
Bike Shop Sponsored Training Rides | Recommended Ride Calendar | Local Ride Lists | Weekly Team Rides | Bike Shop Weekly Rides
Bike Shop Sponsored Training Rides
Come join other Bike MS participants in supporting our local bike shops as they host training rides for Bike MS Tour to Tanglewood.
Training rides will send riders off at 9 a.m. with check-in starting at 8 a.m. unless otherwise noted.
May 20, 2023 |
Crossroads Cycling Co |
Statesville |
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June 17, 2023 |
Juneteenth Celebrating Freedom Ride (at Crossroads Cycling Co.) |
Clemmons |
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July 1, 2023 |
Bespoke Cyclery (1st Annual Bakery Ride) |
Lewisville Square |
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July 8, 2023 |
Dash City Cycling Club Training Ride |
Crossroads Clemmons |
Coming Soon |
July 15, 2023 |
Cabarrus Cycling Co |
Kannapolis |
Coming Soon |
August 12, 2023 |
Cycles de Oro **(Riders off at 8:30am)** |
Greensboro |
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August 26, 2023 |
Clemmons Bicycle **(Riders off at 8:30am)** |
Clemmons |
Coming Soon |
Recommended Ride Calendar
Check out these other amazing rides across the state to help you get in training miles with other cyclists. Be sure to check out their websites for accurate information on location and start times.
March 11, 2023 |
Mayhem Mickey Mouse Challenge (10 a.m.) |
Burlington |
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March 18, 2023 |
Cabarrus Cycling Company St Patricks Day Ride |
Kannapolis |
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April 8, 2023 |
Hamil Kerr Challenge |
High Point |
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April 15, 2023 |
Rites of Spring (Benefits the National MS Society)** |
Greensboro |
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April 22, 2023 |
HopFly Group Ride (Benefits the National MS Society)** |
Charlotte |
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April 23, 2023 |
Ride for Shalom |
Lewisville |
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April 28-30, 2023 |
Cycle NC Coastal Ride ** |
Oriental |
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April 29, 2023 |
Bike Luck |
Charlotte |
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May 6, 2023 |
Pedaling for Mental Health |
Jamestown |
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May 7, 2023 |
Raven Rock Ramble ** |
New Hill |
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May 12, 2023 |
Camel City Crusher |
Winston-Salem |
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May 13, 2023 |
NC Cycling Rendezvous |
Farmington |
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May 13, 2023 |
OTC Shiloh General Store Ride |
Lewisville |
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May 20, 2023 |
The Victory Ride |
Knightdale |
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May 21, 2023 |
Triad Honor Ride ** |
Summerfield |
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June 3, 2023 |
Saddles and Spokes |
Winston-Salem |
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June 10, 2023 |
Spring Fling (Benefits the National MS Society) ** |
Sanford |
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June 10, 2023 |
Dash City Cycling Club Childress Ride |
Winston-Salem |
Coming soon |
June 19, 2023 |
Juneteenth Ladies Ride (6:00pm) |
Clemmons |
Coming soon |
June 24, 2023 |
Tour de Llama |
Winston-Salem |
|
July 4, 2023 |
Apple Pie Ride |
Greensboro |
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July 4, 2023 |
Firecracker Ride (Benefits the National MS Society) ** |
Holly Springs |
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July 28, 2023 |
24 Hours of Booty ** |
Charlotte |
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August 4, 2023 |
WSCC Streets of Fire |
Winston-Salem |
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August 5, 2023 |
WSCC Gears and Guitars Fondo |
Winston-Salem |
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August 4-6, 2023 |
Cycle NC Mountain Ride |
Lake Lure |
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August 13, 2023 |
Lake Normal Gran Fondo |
Lake Normal |
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August 19, 2023 |
Raylen Ride (Benefits the National MS Society) ** |
Mocksville |
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August 26, 2023 |
Tour de Turns |
Charlotte |
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September 9, 2023 |
Bike MS: Historic New Bern |
New Bern |
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September 16, 2023 |
Tour of Farmington |
Farmington |
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October 1-7, 2023 |
Cycle NC Mountains to Coast Ride |
Various |
** Visit with National MS Society Staff in attendance
Local Ride Lists
- Google Groups: Triad Ride List (triadcycling@googlegroups.com)
- Google Groups: gravelridelist (gravelridelist@googlegroups.com)
- Weeklyrides.com
- Charity Ride List
Weekly Team Rides
Information coming soon!
