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. |
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 |
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
Date: Aug 1 – September 18
We encourage cyclists to visit our partner stores for a bike inspection prior to the ride. All participants receiving an inspection will be provided with an official Bike Shop Inspection sticker. This ensures any mechanical issues you encounter during the weekend will be free of charge (parts and materials not included).
Official 40th Annual Bike MS: Tour to Tanglewood Bike Shop Partners
Charlotte
Clemmons
Greensboro
Kannapolis
Lewisville
Winston-Salem
More coming soon…
Bike Shop Sponsored Training Rides | Additional Training Opportunities | Local Ride Lists | Weekly Team/Bike Shop Rides
Bike Shop Sponsored Training Rides
June 18th: Trek Education Seminar Endurance 101, Greensboro, NC
June 28th: Trek Training Ride, Greensboro, NC
July 5th: Bakery Ride, Lewisville, NC
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 15th: Cabarrus Cycling Co St Patty's Ride, Kannapolis, NC
April 12th: Bike Luck, Charlotte, NC
April 12th: Hamil Kerr Challenge, High Point, NC
April 12th-13th: Ride the Lowcountry (Benefits NMSS), Awendaw, NC (Charleston)
April 25th-27th: Cycle NC Coastal Ride, Elizabelth City, NC
April 26th: Rites of Spring (Benefits NMSS), Greensboro, NC
April 27th: Ride for Shalom, Lewisville, NC
May 3rd: Pedaling for Mental Health, Jamestown, NC
May 3rd: Rainbow Kidz Ride & Run, Statesville, NC
May 4th: Raven Rock Ramble, New Hill, NC
May 23rd: WSCC - Streets of Fire, Winston-Salem, NC
May 24th: WSCC - Fondo, Winston-Salem, NC
June 7th: Ride4CMT - Coming Soon, Whitsett, NC
June 14th: Spring Fling (Benefits NMSS), Sanford, NC
June 21st: Tour de Llama, Winston-Salem, NC
July 4th: Apple Pie Ride - Coming Soon, Greensboro, NC
July 4th: Firecracker Ride (Benefits NMSS), Holly Springs, NC
July 5th: Bakery Ride - Coming Soon, Lewisville, NC
July 25-26th: 24 Hours of Booty, Charlotte, NC
August 1-3rd: Cycle NC Mountain Ride, Sylva, NC
August 1-3rd: Black Farm Tour, Rocky Mount, NC
August 17th: Lake Norman Fondo, Davidson, NC
September 6-7th: Bike MS: Historic New Bern, New Bern, NC
September 13th: Tour of Farmington, Farmington, NC
September 20-21st: Bike MS: Tour to Tanglewood, Clemmons, NC
October 5-11th: Cycle NC Mountains to Coast, Various
Local Ride Lists
Google Groups: Triad Ride List (triadcycling@googlegroups.com)
Google Groups: gravelridelist (gravelridelist@googlegroups.com)
Cycles de Oro Event Calendar
Weekly Team and Bike Shop Rides
Monday
Ladies Night at Crossroads Cycling Co- Clemmons- More information
Tuesday
Crossroads Cycling Co- Clemmons- More information
Cycles de Oro easy Riders- More information
Grandover- More information
Trek Greensboro & Major Taylor- More information
Wednesday
Bespoke Cyclery- More information
Clemmons Bicycle- More information
Thursday
Grandover- More information
Sycamore Brewing- More information
Friday
Saturday
Dash City Cycling Club- More information
Hopfly Bike & Brew, Charlotte - More information
Sycamore Cycling Team- More information
Perpetual Motion- More information
Team Canterbury- More information
Sunday
