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 training rides in your area with some of our bike shop partners!
A variety of group rides and maintenance classes with locations around the Bay!
Check out the Bike MS training guide and Zwift training rides to get you ready for ride day.
Bike MS Training Powered by VeloPro
We've partnered with VeloPro to make championship caliber training accessible for all. Get a custom training plan, created and co-founded by one of our own Waves to Wine Cyclists, to help you get ready for the ride of a lifetime.
Recommended Training Rides
Huckleberry Bicycles Training Rides
A big thank you to our shop partner, Huckleberry Bicycles, who will be hosting 3 training rides leading up to Bike MS Waves to Wine! These will be on Saturdays: June 17th, July 15th, and August 5th. Anyone is welcome to come and ride with us. Details about the rides can be found below:
Saturday, August 5th - Huckleberry Hosted Training Ride
LOCATION: Levi’s Plaza - 1255 Battery St Suite 120, San Francisco, CA 94111
TIME: Meet up 8:30am, ride out at 9am
ROUTE: 45 mile "Full Paradise Loop" - Strava Link
All are invited! Invite your teammates, friends and family, even if they are not signed up for Waves to Wine.
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 Bike MS app to track your activity.
Bike Rentals
Looking to participate in Bike MS but need a Bike Rental? You’re in luck!! We have partnered with Unlimited Biking to make your dreams of riding in Bike MS a reality!!
Unlimited Biking is the largest bike rentals, tours and experiences operator in the United States. Their vision is to provide riders with an unforgettable experience by suppling everything you need to be able to successfully participate in Bike MS!
RENT YOUR BIKE TODAY: Visit the Waves to Wine bike rental page on Unlimited Biking’s website to get your bike today!
You have the option of renting for Saturday, Sunday or both days. Each rental comes with a helmet. Helmets are required to participate in Bike MS.
Team Captains: use this as an opportunity to recruit a potential team member, who would like to join you at the ride but doesn’t have a bike!
Bike Shop Partners:
Thank you to our amazing Bike Shop Partners!
Ride Marshal Sponsor:
A huge thank you to our Bike MS Ride Safety Marshal Sponsor
