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, including 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.
Join our friends at Cycling Kansas City for their RiDE Program!
Get fit and develop your riding skills! Our comprehensive program brings coaches and cyclists together in a weekly training environment to help you go beyond your current abilities. Whether you're looking to get fit, learn safer road skills, master advanced group skills like paceline, or ready to get race fast, the RiDE Program has a group for you. RiDErs are divided into groups to match you with cyclists of similar ability. Choose the one best suited to your cycling ability and fitness level.
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 all NEW DonorDrive app from Google Play or the Apple App Store to track your activity.
Top Individuals |
Top Teams |
The support from local bike shops is crucial; bike mechanics will be located throughout the ride along with yearly support from shops in the area. The shops listed below will be supporting Bike MS Kansas City this year by hosting mechanic support at various rest stops, including the start & finish line. Visit your favorite shop below and give a big thanks from Bike MS!
ERIK'S Bike Board & Ski
Erik's Bike Board and Ski website
Bike Maintenance 101 Clinics hosted by ERIK'S Bike Board & Ski
ERIK'S- LEAWOOD Bike Maintenance 101
Date: Saturday, July 13th
Time: 10 am to 11 am
Address: 3701 W 95th St, Leawood, KS 66206
ERIK'S- LIBERTY Bike Maintenance 101
Date: Saturday, August 10th
Time: 10 am to 11 am
Address: 237 S Stewart Rd, Liberty, MO 64068
ERIKS- OVERLAND PARK Bike Maintenance 101
Date: Saturday, September 7th
Time: 10 am
Address: 11500 W 135th St, Overland Park KS 66221
RSVP HERE if you'll be joining us for a clinic!
Bicycle Shack
Bicycle Shack: Visit the website for information about Bike Rentals, Rides & More!
- Tuesday Social Ride at 6:15 pm
- Wednesday Night Ride at 6:15 pm
- Cycling 101 - Saturday Rides
Biscari Brothers Bicycles
Biscari Brothers Bicycles: Visit the website for information about Training Rides & More!
Schedule (during DST)
Monday: 6:00 pm
Tuesday: 6:00 pm
Wednesday: 6:00 pm
Saturday: 7:30 am
West Bottoms Bicycles
Visit West Bottoms Bicycles page for Rides & More!
Fun Fact! West Bottoms Bicycles will be hosting our Jersey Reveal Kick Off Party on Thursday, August 8th from 6 pm to 730 pm.
TREK- Lawrence
Visit website to learn more about your local TREK shop offers!
TREK- Shawnee
Visit website to learn more about your local TREK shop offers!
The National MS Society does not sponsor or endorse any third-party activities or events. The information provided below is for informational purposes only. The National MS Society does not have control over the accuracy, reliability or safety of any information or actions provided by third parties. Participants are advised to exercise caution and conduct independent research before engaging in any activities. The National MS Society will not be responsible for any damages, losses, or consequences arising from such participation.
- Freedom Ride - July 6th
Part of the proceeds support Bike MS Kansas City in partnership with Team United We Ride/Bike Stop
