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!
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!
Conte’s Bike Shop (Multiple Locations)
Conte’s Bike Shop on Facebook
Charles R. Conte, Sr. opened the first of the Conte’s family-owned bicycle stores in Newport News, Virginia in 1957. By 2002, the corporate headquarters was moved to Virginia Beach. Thereafter, David Conte acquired all of the ownership interests in the company. In 2014, David Conte and Wayne Souza joined forces to launch the Conte Bicycle Group. Conte's Bike Shop is proud to have been selected as a 10-time winner of the coveted “Top 100 Best Bicycle Retailers” in the country designation awarded by the National Bicycle Dealers Association.
Peake Endurance
Chesapeake, VA
Peake Endurance on Facebook
We are an independent employee-owned and operated bicycle shop. PE offers a wide range of services and has direct access to the best quality brands of bikes, parts and accessories. Staffed with people who genuinely care about our cycling community, Peake Endurance is here to provide for your cycling needs. Quality and safety is our priority.
Peake Endurance is woman owned and veteran owned & operated.
Pedal Power RVA
Staples Mill Road, Richmond, VA
Pedal Power RVA on Facebook
At Pedal Power, we firmly believe that bicycles are made to be ridden! Our promise to you is a friendly store environment (no judgement) and knowledgeable staff. We will facilitate your riding enjoyment with proper bike fit strategies and generous demo rides during your search for new or used equipment. Additionally, if an existing bike requires preventive maintenance or component service/upgrades that prevents you from riding, we can provide you with a loaner. We are your local go-to electric bike shop too!
