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 |
Official Bike MS: Tour to Tanglewood Bike Shops are major supporters and partners of the National MS Society, supporting our efforts to raise awareness of multiple sclerosis and raise funds to support research, programs, services, and advocacy for those living with MS.
Official Bike MS: Tour to Tanglewood Bike Shop personnel are cycling enthusiasts with the experience and knowledge to help make your Bike MS experience safe and enjoyable. They provide the service, knowledge, and expertise to help you maintain your bike and other cycling equipment. Services may vary from store to store, so be sure to contact the store to inquire about their team support programs.
Our bike shop partners are ready to help you maximize the Bike MS experience. They are a great resource for bicycles, service, equipment and training advice. Visit one of them to make sure you and your bike are ready for Bike MS!
BIKE INSPECTIONS: July 1 – September 19
We encourage cyclists to visit our partner stores for a bike inspection prior to the ride. All participants receiving an inspection will be provided an official Bike Shop Inspection approval sticker. This ensures any mechanical issues you encounter ride weekend will be free of charge (parts and materials not included).
2024 Official Bike MS: Tour to Tanglewood Bike Shop Partners:
Charlotte
Clemmons
Greensboro
Kannapolis
Lewisville
Statesville
Crossroads Cycling Co
Winston-Salem
More coming soon...
Bike Shop Sponsored Training Rides | Additional Training Opportunities | Local Ride Lists | Weekly Team/Bike Shop Weekly Rides
Bike Shop Sponsored Training Rides
Come join other Bike MS participants in supporting our local bike shops as they host official training rides for Bike MS Tour to Tanglewood.
June 15th
Paul's Cycling and Fitness
Winston Salem
More information coming soon
July 6th
Bespoke Cyclery Bakery Ride
Lewisville, NC
More information coming soon
August 3rd
Crossroads Cycling Co. co-hosted with Dash City Cycling Club
Clemmons, NC
More information coming soon
August 17th
Clemmons Bicycle co-hosted with The Village People
Clemmons, NC
More information coming soon
August 24th
Cycles de Oro Training Ride
Greensboro, NC
More information
Additional Training Opportunities
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.
Check out these other amazing rides across the state to help you get in training miles with other cyclists. Be sure to check out their websites for accurate information on location and start times.
March 9th
Mickey Mouse Challenge
Burlington, NC
March 10th
NC Extravaganza
Greensboro, NC
March 16th
Cabarrus Cycling Co St Patty's Ride
Kannapolis, NC
April 6th
Hamil Kerr Challenge
High Point, NC
April 19th-21st
NC Cycling Festival
Mocksville, NC
April 20th
Rites of Spring (Benefits NMSS)
Greensboro, NC
April 21st
Ride for Shalom
Lewisville, NC
April 26th-28th
Cycle NC Coastal Ride
Washington, NC
April 27th
Bike Luck
Charlotte, NC
May 4th
Pedaling for Mental Health
Jamestown, NC
May 4th
Rainbow Kidz Ride & Run
Statesville, NC
May 5th
Raven Rock Ramble
New Hill, NC
May 17th
Camel City Crusher
Winston-Salem, NC
May 19th
Triad Honor Ride
Summerfield, NC
May 24th
WSCC - Streets of Fire
Winston-Salem, NC
May 25th
WSCC - Fondo
Winston-Salem, NC
June 1st
Saddles and Spokes
Winston-Salem, NC
June 7-8th
James Davis Memorial Unity Ride
Summerville, NC
June 8th
Spring Fling (Benefits NMSS)
Sanford, NC
June 15th
Cup n Cone Tour (Benefits NMSS)
Cary, NC
June 22nd
540 Fest (Benefits NMSS)
Raleigh, NC
July 4th
Apple Pie Ride
Greensboro, NC
July 4th
Firecracker Ride (Benefits NMSS)
Holly Springs, NC
July 6th
Bakery Ride
Lewisville, NC
July 26-27th
24 Hours of Booty
Charlotte, NC
August 2-4th
Cycle NC Mountain Ride
Murphy, NC
August 2-4th
Black Farm Tour
Rocky Mount, NC
August 10th
Bull Moon Run and Ride (Benefits NMSS)
Durham, NC
August 18th
Lake Norman Fondo
Davidson, NC
September 7-8th
Bike MS: Historic New Bern
New Bern, NC
September 14th
Tour of Farmington
Farmington, NC
September 21-22nd
Bike MS: Tour to Tanglewood
Clemmons, NC
October 6-12th
Cycle NC Mountains to Coast
Various
October 12th
Major Miles for Mammograms
Greensboro, NC
Local Ride Lists
Google Groups: Triad Ride List (triadcycling@googlegroups.com)
Google Groups: gravelridelist (gravelridelist@googlegroups.com)
Cycles de Oro Event Calendar
Crossroads Cycling Co Event Calendar
Weekly Team/Shop Rides
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
- Hopfly Bike & Brew, Charlotte
- Spirited Cyclist
- Team Canterbury
- Team Lost Worlds
- Team Perpetual Motion
Sunday