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, including 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!
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 all NEW DonorDrive app from Google Play or the Apple App Store to track your activity.
Top Individuals |
Top Teams |
Take your bike to any of our elite partner bike shops for a free safety inspection before Bike MS: Arizona on October 5 & 6, 2024. We recommend taking it in a least a few weeks before the event, as the bike shops may be very busy the weeks leading up to Bike MS. Please note that riders are responsible for paying for all repairs.
Curbside Cyclery
4855 E Warner Rd.
Phoenix, AZ 85044
(480) 598-6778
Click here for information about a Curbside Cyclery and Uphill into the Wind group training ride and Bike MS party and jersey reveal on August 31.
Dynamite Bike Lab
28170 N Alma School Pkwy #107
Scottsdale, AZ 85262
(480) 597-7909
Click here to learn about group rides hosted by Dynamite Bike Lab and open to Bike MS cyclists.
Global Bikes
Locations in Ahwatukee, Chandler, Gilbert, Mesa
(480) 706-0858
Click here to learn about group rides hosted by Global Bikes and open to Bike MS cyclists, including night trail rides with Bike MS trail ride leader Scooby the fourth Friday of each month.
McDowell Mountain Cycles
11879 N. Saguaro Blvd.
Fountain Hills, AZ 85268
(480) 272-8741
Click here to learn about group rides hosted by McDowell Mountain Cycles and open to all Bike MS cyclists, including summer night rides on Pemberton Trail in McDowell Mountain Regional Park.
SouthWest Bicycles
19027 N 83rd Ave, Suite 2
Peoria, AZ 85382
Click here to learn about the Southwest Bicycles Cycling Club, and the many group rides they host each week.
The Southwest Bicycles Cycling Club is hosting a group ride for Bike MS cyclists on Saturday, September 7. Check back for more details soon.
