Bike MS® is more than just a ride — it's also the anticipation and preparation for an incredible experience.
We’re breaking down everything you need to know from what to wear, what to eat and drink and how to train.
Bike Helmet
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 the 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. |
There are many ways to train for Bike MS. Let us show you a few options we know will help you reach the finish line.
Bike MS works alongside VeloPro, an advanced AI technology that learns your goals, current fitness level and schedule to create a training plan that continuously adapts to where you are in your training. As you get stronger and faster, your plan will evolve to help you avoid plateaus and have adequate recovery time. Velopro provides training on their main page, so check out this amazing way to train.
We also work with Zwift, an online training program, where you can ride along with other cyclists around the world. Check out more on our Training page.
Training Rides
Bike MS does not coordinate any ‘official’ training rides. However, there are many ways to connect with other riders and join in their training rides!
Part of a team? Check with your Team Captain about whether the team does group training rides.
- Check with your local Bike Shop to see what options they have.
- Ask in the MS 150 Facebook Group to find Bike MS riders in your area
- In the Twin Cities / Minneapolis area? Check out this list of Group Rides.
- In the Duluth area? Here’s Ski Hut’s list of rides & bike clubs.
- BikeMN’s list of Bike Clubs & Teams across Minnesota
- Note – some of these are Mountain Bike focused or School teams. If you don’t see one in your metro, look at nearby cities. This list does not include Bike shops.
- Some shops and groups also list their rides on the BikeMN Calendar.
Have other ideas we should share? Let us know!
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: one 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: one to three hours
Primary Concern: Carbohydrate replenishment
What to Drink: one 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: three hours or more
Primary Concern: Carbohydrate and electrolyte replenishment
What to Drink: one 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 determine 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 two 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 DonorDrive app to track your activity (you can even earn mileage badges along the way!).
Top Individuals |
Top Teams |
Our bike shop partners are ready to help you maximize the Bike MS experience. They are a great resource on bikes, service, equipment, and training advice. Visit one of them to make sure you and your bike are ready for Bike MS: MS 150!
The role of sponsoring bike shops is to provide minor repairs to help you get safely to the finish line. Our bike shop partners also help provide gift certificates to riders who qualify for a prize.
Interested in being a partner Bike Shop? Contact Darren Josephson at darren.josephson@nmss.org.
E-Bikes: Electric-assist or pedal-assist bicycles are allowed as long as they meet the requirements under Minnesota Statue 169.011, Subdivision 27
Specialty Bikes: Recumbent and tandem bikes are permitted on this event. Tandem bikes must have seperate registrations for each rider.
Rentals: Bike MS does not coordinate any bike rentals. Participants who require them are encouraged to reach out to our bike shop partners and other local shops for up-to-date options.
