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.
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. Stay tuned for more information!
Bike MS Store 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 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 2024 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.
- Once your bike passes the safety inspection, you will receive a Bike MS Round-Up Ride bike safety inspection sticker to display on the stem of your bike. 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 we will have a bike shop tech available at the Friday May 3rd Packet Pick Up (check Packet Pick Up tab for location) from 3:30-6:30pm and you can get your bike inspected there.
Please see below for a full listing of area bike store partners, starting with our sponsors!
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 cathy.beatty@nmss.org for assistance.
Bike Mart
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
Trek
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
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
REI
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 Pkwy, Ste 119 Grapevine, TX 76051 (972)355-9424
Scheels
4450 Destination Drive The Colony, Tx 75056 (469)854-7500
Dallas Bike Works
4875 W Lawther Dr. Dallas, TX 75214 (214) 343-2453
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
Playtri
6465 E. Mockingbird Ln #358 Dallas, TX 75214 (214) 370-9010
7171 Colleyville Blvd, Colleyville, Tx 76034 (817)251-0615
5260 N O’Connor Blvd, Suite 176, Irving, Tx 75039 (214)484-9788
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
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
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.
Community Beer Company Training Rides
As you prepare for the Bike MS Round-Up Ride there are many opportunities to join fellow Bike MS cyclists in your training journey. The below rides are hosted by Community Beer Company and offer multiple route options to accommodate all rider levels.
Time: 8:30am arrival, 8:45am mandatory pre-ride meeting, 9am wheels down
Route options: 16 miles (no drop), 26.5 miles (no drop), 37 miles (no drop), 41 miles (group is a drop ride)
Ride with GPS links available on RSVP links below.
Post ride first brew included, and brewery will be open for lunch on Saturdays and Brunch on Sundays
Ride Dates:
- January 20th, 2024 - Cyclists must rsvp for ride in advance here.
- February 24th, 2024 - RSVP here
- March 9th, 2024 - RSVP here
- March 24th, 2024 - RSVP here
- April 6th, 2024 - RSVP here
- April 14th, 2024 (VIP and General Packet Pick up to follow ride from 11-2pm) - RSVP here
- April 27th, 2024 - RSVP here
Bike the Bluebonnets
The 26th annual Bike the Bluebonnets (formerly known as the Lancaster Country Ride) will be held on Saturday, April 13. This rally offers 25, 37 and 55 mile routes which are fully-supported with rest stops and SAG. Bike the Bluebonnets is a great training ride along scenic country roads with fields of bluebonnets and some challenging hills too! Register here
