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 |
Bike Rentals
Bike rentals are available through City to Shore sponsor Unlimited Biking.
Participants have the option to pick up their bikes at all three start locations. Drop-off options include the Saturday finish line in Ocean City, NJ or the Sunday finish line in Cherry Hill, NJ.
Visit the website to reserve your bike rental today. All rentals must be secured prior to ride morning.
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 Inspections
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.
Who: All cyclists registered for City to Shore are requested to receive a free bike inspection.
What: A bike inspection is an evaluation of the overall condition of your bike. For example: tires, brake pads, cables and housing, chain, cassette, and chain ring wear.
When: August 26 through September 20
Why:
- It serves to identify any major mechanical issues that need to be repaired prior to the ride, and ensures your bike is in excellent riding condition so that everyone makes it safely to the finish line.
- To receive free bike maintenance City to Shore weekend you must have your bike 'Bike MS Inspected' at one of our sponsoring bike shops prior to the ride.*
- Why Not? It is FREE! **Shops may charge up to $15 if inspection is done after September 20**
How: Bring your bike to a sponsoring bike shop (listed below) between August 26 and September 20. Tell them you are participating in City to Shore 2024 and need to get your free bike inspection.
*If you do not live in the area, please take your bike to your local shop for a ‘once over.’ Most shops will perform these for free and provide you with a receipt that you can bring and provide ride weekend.
Sponsoring Bike Shops
Thank you to our dedicated bike shop sponsors for helping make City to Shore a success not only during the ride, but all year long. Please support them and let them know how much you appreciate their involvement.
Bike shops will be located at all start locations, the rest stops and roving along the route to provide minor repairs.
Scroll down to view a list of all sponsoring shops below:
PENNSYLVANIA
Bucks County, PA
- Guy’s Bicycles, Feasterville, PA
Chester County, PA
- Exton Bicycles, Exton, PA
- West Chester Bicycle, West Chester, PA
- Trek, West Chester, PA
Delaware County, PA
- Cycle Fit of Delaware County, Wallingford, PA
Lancaster County
- Trek, Lancaster, PA
Lehigh County, PA
- Trek, Allentown, PA
Montgomery County, PA
- Bikesport, Trappe, PA
- Keswick Cycle, Glenside, PA
- Trek, Ardmore, PA
- Trek, Pottstown, PA
Northampton County
- Trek, Easton, PA
Philadelphia County, PA
- Bustleton Bikes, Philadelphia, PA
- Keswick Cycle, West Philadelphia, PA
- South Philly Bikes, South Philadelphia, PA
- Trek, Philadelphia Manayunk, PA
NEW JERSEY
Burlington County, NJ
- Wheelies, Medford, NJ
Camden County, NJ
Gloucester County, NJ
- Peddler’s Shop, Deptford, NJ
- Action Wheels, Wenonah, NJ
DELAWARE
New Castle County
Be a Responsible Cyclist. As one of the largest Bike MS® rides in the country, it's important that every cyclist follows the rules of the road and is respectful of the communities we ride through City to Shore weekend. Do your part to protect the reputation of Bike MS: City to Shore and ensure everyone arrives safely at the finish line. Your behavior matters. The commitment is minimal, but the impact is tremendous.
REMINDER: roads are open to traffic ride weekend.
- Attend the Logistics ‘Know Before You Go’ Virtual Meet Up on Tuesday, September 10 at 7pm ET
Call will also be recorded. Visit the Pre-Ride Activities section of the Ride Details page for call information. - Take the City to Shore Safety Quiz by Friday, September 20
- Cyclists who attend the Virtual Safety Clinic and complete the City to Shore Safety Quiz will receive their Responsible Cyclist sticker in the mail to wear proudly on their rider number ride weekend. Stickers will also be available at all start lines.
- Get your bike inspected. Review the Bike Shop section of this page for details.
- Review the following to ensure you are prepared to ride safely in a group
- Safety in Group Cycling brochure
- Safety Info on the Bike MS Health & Safety Page for rules of the road and following safe riding practices.
- Take Action Ride Weekend City to Shore Weekend
Set a good example from the time you arrive at your start location, to the time you cross the finish line.- If you are riding the 75 or 100 mile route, and starting from PATCO’s Woodcrest Station in Cherry Hill, ensure you are familiar with the staggered start release protocol.
- Stay to the right and never cross into oncoming traffic
- Don’t impede traffic or swarm cars
- Utilize hand signals and verbal communication (reference Safety page and Safety Brochure for details
- Following the rules of the road (reference Safety page and Safety Brochure for details
- Be respectful of the communities we ride through
- Follow all police direction
- Don’t litter
- Be respectful and courteous to your fellow cyclists and supporting volunteers.
Team Captains: Ensure your team gets noticed for their positive cycling behavior during the weekend. Promote safe and courteous cycling behavior to your team members, require them to take the Safety Quiz and attend the attend the ‘Know Before You Go’ Pre-Event Logistics Meeting.
Teams with at least 60% of members completing the Safety Quiz will receive the Team Safety Awareness award at the 2024 City to Shore Awards Ceremony.
