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
Gloves
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.
How to Fuel Short Rides
Ride Duration: 1 hour or less
Primary Concern: Fluid replenishment
What to Drink: Plain water or a low-carb, electrolyte hydration drink
What to Eat: Most people start with enough stored energy for a 60-minute workout, but carry a banana just in case you’re out longer than expected or you start to fade.
Pro Tip: For optimal recovery, eat a full meal within an hour of finishing an intense workout.
How to Fuel Medium-Length Rides
Ride Duration: 1 to 3 hours
Primary Concern: Carbohydrate replenishment
What to Drink: 2 bottles low-carb, electrolyte hydration drinks, at least
What to Eat: 30 to 60g of carb per hour from food.
Pro Tip: Don’t wait until you’re hungry or thirsty to eat and drink. Take small nibbles and sips from the get-go.
How to Fuel Long Rides
Ride Duration: 3 hours or more
Primary Concern: Carbohydrate and electrolyte replenishment; food boredom or palette fatigue
What to Drink: 2 bottles low-carb, electrolyte hydration drinks, at least
What to Eat: 30 to 60g of carbs per hour, total. Digestion can get harder as rides get longer, so eat more solids at the beginning of the ride, and switch to blocks, chews, and other easily-digested foods during the final part of the ride. Just be sure to drink plenty of fluid to chase down gels, so you don’t get GI upset.
Pro Tip: Supplement bars and gels with carb-rich, low-protein, moderate-fat "real" foods. Don't worry about specific amounts of protein or fat; just eat what tastes good so you keep eating.
Bike Shops Partners
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!
Thank you to our dedicated bike shop sponsors for helping make Bike MS: Twin Cities Ride a success! Please support them and let them know how much you appreciate their involvement with Bike MS.
The role of sponsoring bike shops is to provide minor repairs to help you get safely to the finish line.
Our bike shop partners also help provide gift certificates to riders who qualify for a prize.
Find a sponsoring bike shop near you:
Train year-round with CycleBar! Two Twin Cities area CycleBar locations are offering special deals for Bike MS participants
- Team Opportunities – Private ride with your team
- Class fits 24 (ideally a minimum of 10)
- 45 minutes – (can request 1 or 2-hour session)
- Cost: $200 total ($250 if 2-hour session) originally $450
- Individual Opportunities
- 10% off all packages for anyone interested in riding on their own time
- Discount Code: MS150RIDE
- $119/month for unlimited membership
- Discount Code: MS150UNLIMITED
- 10% off all packages for anyone interested in riding on their own time
- Locations
- Contact information
- jean.nitchals@cyclebar.com | 612.986.1447