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!
Bike Shop Partners
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 September 1, 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 Valero Ride to the River inspection 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 are extra) if you need any mechanical repairs during the event weekend.
Traveling from out of town? No worries, bring your bike to the Friday, October 6 Packet Pick Up (check Packet Pick Up tab for location) and you can get your bike inspected there.
Please see below for a full listing of area bike store partners!
Out-of-Town Inspections:
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 jayme.brown@nmss.org for assistance.
Bike Shop Sponsors
Bicycle Heaven – Colonnade
9987 I-10
San Antonio, TX 78230
(210) 334-0334
Bicycle Heaven – Castle Hills
1931 NW Military Hwy #121
San Antonio, TX 78213
(210) 342-2453
Britton’s Bicycle Shop
434 N Loop 1604 W #1109
San Antonio, TX 78232
(210) 656-1655
The Chain Link Bicycle Shop
139 N Castell Ave # 400
New Braunfels, TX 78130
(830) 629-6000
Gotta Ride Bikes
4553 N Loop 1604 W #1105
San Antonio, TX 78249
(210) 479-2200
Ride Away -Huebner Oaks
11075 West Interstate 10, #305
San Antonio, TX 78230
(210) 696-9925
Ride Away – Thousand Oaks
2951 Thousand Oaks Dr #102,
San Antonio, TX
(210) 495-2453
Ride Away – Alamo Ranch
5519 TX-1604 Loop #108
San Antonio, TX 78253
(210) 543-2453
Trailhead Mountain Bike Shop
1170 W San Antonio St
New Braunfels, TX 78130
(830) 632-5877
Trek San Antonio - North
15675 San Pedro Ave
San Antonio, TX 78232
(210) 892-0123
Trek San Antonio - Alamo Heights
5911 Broadway
San Antonio, TX 78209
(210) 828-5558
Trek San Antonio – Pearl
300 E Grayson St
San Antonio, TX 78215
(210) 222-1969
Trek San Antonio – South
835 SE Military Dr
San Antonio, TX 78214
(210) 451-8525
Trek San Antonio – West
11310 Culebra Rd Suite 117
San Antonio, TX 78253
(210) 600-4161
Action Bike
1705 Pat Booker Suite 2305
Universal City, TX 78148
210-657-0155
Sun and Ski Sports
5811 Worth Parkway #104
San Antonio, TX 78257
210-485-3352
Crossroads bikes
14510 NW Military Hwy, Suite 108
San Antonio, TX 78231
210-492-7677
Pedal Guerrero
3700 Fredericksburg Rd, Suite 101
San Antonio, TX 78201
210-314-1955
210-281-1101
4001 Broadway
San Antonio, TX 78209
210.462.1151
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.
