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.
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.
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.
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.
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.
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!
Our Bike MS Store Partners help us lay down the foundation for fun and safe rides each year and are ready to help you maximize your Bike MS experience. Our partnering bike shops are a great resource and are ready to assist you with gear, training rides, service and much more.
Beginning March 1st you’ll be able to take your bike into any of the stores below for a free inspection to make sure you’re ready to roll! After each inspection, a 2023 Bike MS: Round-Up Ride presented by Sam’s Club sticker will be placed on your bike near the handlebars.
Bike Safety Inspections are not mandatory but are strongly encouraged by the National MS Society to promote a safe ride. With the sticker you are eligible for free labor (parts and materials extra) if you need any mechanical repairs during the Bike MS Round-Up Ride event weekend.
Traveling from out of town? No worries bring your bike to the Friday, May 5th Packet Pick Up (check Packet Pick Up tab for location) from 3:30-7 pm and you can get your bike inspected there.
Please see below for a full listing of area bike store partners, starting with our sponsors!
You can still get your bike inspected by Bike MS Store Partners in some other parts of Texas. If you do not see a store below in your area, or live out of state, please contact email@example.com for assistance.
- Bike Mart (link to www.bikemart.com)
- 1451 W Campbell Rd, Richardson, Tx 75080 (972) 231-3993
- 4801 Edwards Ranch Rd #125, Fort Worth, Tx 76109 (817) 821-4780
- 9040 Garland Rd, Dallas, Tx 75218 (214) 321-0705
- 8820 John Hickman Parkway, Frisco, Tx 75034 (972) 335-7600
- 5427 W Lovers, Dallas, Tx 75220 (972) 707-7581
- 16702 Hollyhock Rd, Frisco, Tx 75033 (972) 707-7572
- 9040 Falcon View Dr, McKinney, Tx 75072 (469) 625-1700
- 143 E Harwood Rd, Hurst, TX 76054 (817) 268-6572
- 7015 Snider Plaza Ste.200 Dallas, TX 75205 (214) 363-2025
- 800 S. Main St. Ste 240 Keller, TX 76248 (817) 380-1417
- 1001 NE Green Oaks Blvd. Suite 190 Arlington, TX 76006 (817) 382-1587
- 5739 SW Green Oaks Blvd. Arlington, TX 76017 (817) 572-2453
- 5125 Granbury Rd, Fort Worth, TX 76133 (817) 292-2911
- 190 East Stacey Rd #1704 Allen, TX 75002 (972) 678-4044
- 757 S MacArthur Blvd Coppell, TX 75019 (972) 745-2815
- 2105 W. Southlake Blvd #225, Southlake, TX 76092 (817) 488-2000
- 1901 Long Prairie Rd #104, Flower Mound, TX 75002 (214) 513-2604
- 5929 E NW Hwy Dallas, TX 75231 (214) 368-1938
- 5924 Convair Drive Fort Worth, TX 76109 (817) 732 - 9539
- 2424 Preston Rd Plano, TX 75093 (972) 985-2241
- 1011 E Southlake Blvd Southlake, TX 76092 (817) 416-0948
- Sun and Ski
- 2329 Porter Creek Dr. Fort Worth, TX 76177 (817) 423-6181
- 4941 Overton Ridge Blvd Fort Worth, TX 76132 (682)747-0418
- 11170 N. Central Expressway Dallas, TX 75243 (214)442-7007
- 2943 Preston Rd. Suite 1400 Frisco, TX 75034 (214)494-4288
- 3000 Grapevine Mills Pwky, Ste 119 Grapevine, TX 76051 (972)355-9424
- Dallas Bike Works
- 4875 W Lawther Dr. Dallas, TX 75214 (214) 343-2453
- 4450 Destination Drive The Colony, Tx 75056 (469)854-7500
- Hilltop Bicycle Center
- 130 N Main Street Mansfield, TX 76063 (817) 225-6275
- Velo Republic
- 219 Fort Worth Dr. Denton, TX 76201 (940) 387-4283
- Mad Duck Cyclery
- 721 E Northwest Hwy Grapevine, TX 76051 (817) 442-0339
- 295 W. Byron Nelson Blvd Roanoke, TX 76262 (817) 405-7506
- 6465 E. Mockingbird Ln #358 Dallas, TX 75214 (214) 370-9010
- 7171 Colleyville Blvd, Colleyville, Tx 76034 (817) 251-0615
- Playtri/ Rockwall Cycling
- 939 I-30 Rockwall, TX 75032 (972) 771-8297
- Sunrise Bike Shop
- 7901 Mid Cities Blvd Ste 180 North Richland Hills, TX 76182 (817) 479-3761
- Denton Bicycle Center
- 1700 N Elm Denton, TX 76201 (940)387-9314
- B&B Bicycles
- 223 E FM 1382 Ste 127 Cedar Hill, Tx 75104 (972) 293-3100
- Cadence Cyclery
- 2501 Lakeside Pkwy #180 Flower Mound, TX 75022 (972)-219-2453
- 159 S Main St Keller, TX 76248 (817) 562-2999
- 129 South Tennessee Street McKinney, TX 75069 (972) 548-7400
3850 W NW Highway Ste 1170, Dallas, Tx 75220 (214) 434-1515
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.
As you prepare for the Bike MS Round-Up Ride there are many opportunities to join other cyclists in your training journey. These recommended rides are hosted by local bike shops and other DFW community organizations leading up to your Bike MS experience.
**Please note -Recommended training rides are not hosted by the National MS Society **
Rookie Rider beginner Trail Ride
Thursday March 9th
6pm Check in / 6:30pm safety talk and ride start
Bike Mart and Streams and Valleys will be hosting a community ride and happy hour for new cyclists to gain comfort riding on the trails and in a group setting. Experience the Fort Worth Trinity Trails beginning and ending at Bike Mart (4801 Edwards Ranch Rd #125, Ft Worth 76109). Post ride you can learn more about the Trinity Trails / Streams and Valleys and get your bike inspected before the Round-Up Ride. Registration is required and you can sign up here.
Join fellow cyclists from DFW area for the 25th anniversary Lancaster Country Ride. This rally is an excellent opportunity to kick your Bike MS training into high gear. There are three fully-supported routes of 25, 37 and 55 miles.
Bike Mart offers multiple rides across the metroplex ranging from casual no-drop rides all the way to faster pro-level rides and quite a few in between.