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!
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.
Our Sponsor Trek is once again hosting a free training ride series. These rides are a great way to get ready for Bike MS: Los Angeles and bond with other Bike MS teams! Please RSVP for training rides so we can plan accordingly and make sure there is enough food and support for all. Don’t miss these opportunities to train!
Trek PCH Ride Clinic
Join us for this very special pre-ride training session where we will not only get a good ride in, but ride on PCH to give you a look at the conditions you will be riding under on the event day!
All participants are welcome to ride with us naturally. We will have a long and short ride option too.
We'll start this ride earlier than most of our training rides. After the ride, get your bike tuned up by Trek, shop for gear you need and as always, enjoy a feast for after the ride!
Where Trek Beverly Hills 8330 Beverly Blvd, Los Angeles, CA 90048
When 7:30am gather 8:00am roll
Training Ride
Join us for another fantastic Trek Training Ride Saturday May 11th at Trek Pasadena
We’ll have different routes to choose from, a shorter, medium and challenging route, so there will be something for everyone! (I’ll send route maps soon).
As always, we’ll have lunch and other refreshments before and after the ride. Bring your team mates or friends not yet signed up. I’ll have t-shirts to giveaway too! Invite your friends and be sure to RSVP so I can plan accordingly and have enough delicious food.
Where: Trek Bikes in Pasadena 323 S. Arroyo Parkway Pasadena CA 91105
When: Saturday May 11th
Time: 8:30am Gather, 9am Roll
Trek Beverly Hills
Join us at Trek Beverly Hills! Get in a bike ride along PCH, learn best practices and get a preview of where you will be riding at the main event!
May 25th gather at 7:30 am and roll at 8:am. We'll have lunch after.
This is also a great opportunity to get your bike ready to roll with a tune up and purchase any last minute gear you need to make the most of your weekend.
Upcoming Training Rides
Our training continues! Take advantage of these great opportunities to train with your fellow Bike MS stalwarts!
Saturday March 9th, we’ll start at the Trek Bikes in beautiful Porter Ranch. At Trek, the Bike MS manager will be available to sign you up for Bike MS with a discount on registration. We'll have giveaways and lunch provided too.
Where: Trek Bikes Porter Ranch, 20201 Rinaldi St. Suite 100, Porter Ranch, CA 91326
When: Saturday March 9th
Time: 8:30am gather, 9:00am roll
We’ll have different routes to choose from, check back for links to RWGPS routes. RSVP is required.
When: Saturday, December 16th. 8:30am gather, 9am roll. Post ride lunch will be served.
Where: Trek Bikes Santa Clarita Bouquet Canyon Road
We will have different routes for your particular training needs. Come and enjoy riding the river trails and beyond!
Take advantage of this wonderful opportunity to get on your bike and train with us! We’ll have long and short options rolling through the verdant and inspirational neighborhoods of Pasadena. Work up an appetite because we’ll have a nice hearty lunch waiting for you afterwards. This ride is supported by our partner Trek Bikes and as always, is free! Invite your friends and RSVP so we can plan appropriately.
Trek Training Ride
Where: Trek Bikes in Pasadena
When: Saturday January 27th, 8:30am gather 9:00am roll
Join us for another fantastic opportunity to train, get signed up, get your friends signed up and get to know your fellow Bike MS riders!
This will be an exhilarating training ride, with short medium and long route choice. Afterwards enjoy delicious pizza and salad provided by BJ's Brewhouse. Trek will provide support, invite your friends, all are welcome, this training opportunity is FREE!
Where: Trek Bikes 4060 E Main St, Ventura, CA 93003
When: Saturday, February 17th. 8:30am gather, 9am roll.
We will have different routes for your particular training needs. Come and enjoy riding the river trails and beyond!
Our fantastic training ride series is really picking up and getting everyone in great shape. These rides are free and supported by our sponsor Trek and BJ's Brewhouse.
Where: Trek Bikes Santa Clarita, 26625 Bouquet Canyon Rd, Santa Clarita, CA 91350
When: Saturday, April 20th. 8:00am gather, 8:30am roll.
Lunch will be provided after the ride. We'll have giveaways and will be registering people for a discount on the registration fee. Bring a friend, these rides are free!
