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 from what to wear, what to eat and drink and how to train.
What to Wear for Bike MS
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.
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.
GlassesTinted 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.
GlovesPadded 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.
- How to Train
What to Eat & How to Hydrate
How to Fuel Short Rides
Ride Duration: 1 hour or less
Primary Concern: Fluid replenishment
What to Drink: Plain water or a low-carb, electrolyte hydration drink
What to Eat: Most people start with enough stored energy for a 60-minute workout, but carry a banana just in case you’re out longer than expected or you start to fade.
Pro Tip: For optimal recovery, eat a full meal within an hour of finishing an intense workout.
How to Fuel Medium-Length Rides
Ride Duration: 1 to 3 hours
Primary Concern: Carbohydrate replenishment
What to Drink: 2 bottles low-carb, electrolyte hydration drinks, at least
What to Eat: 30 to 60g of carb per hour from food.
Pro Tip: Don’t wait until you’re hungry or thirsty to eat and drink. Take small nibbles and sips from the get-go.
How to Fuel Long Rides
Ride Duration: 3 hours or more
Primary Concern: Carbohydrate and electrolyte replenishment; food boredom or palette fatigue
What to Drink: 2 bottles low-carb, electrolyte hydration drinks, at least
What to Eat: 30 to 60g of carbs per hour, total. Digestion can get harder as rides get longer, so eat more solids at the beginning of the ride, and switch to blocks, chews, and other easily-digested foods during the final part of the ride. Just be sure to drink plenty of fluid to chase down gels, so you don’t get GI upset.
Pro Tip: Supplement bars and gels with carb-rich, low-protein, moderate-fat "real" foods. Don't worry about specific amounts of protein or fat; just eat what tastes good so you keep eating.
Bike Shops, Bike Inspections and Bike Rentals
Thank you to our dedicated bike shop sponsors for helping make City to Shore a success not only ride weekend, 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.
Find a sponsoring bike shop in your region:
Bucks County, PA
Chester County, PA
- Exton Bicycles, Exton, PA
- West Chester Bicycle Center, West Chester, PA
- Trek, Valley Forge, PA
- Trek, West Chester, PA
Delaware County, PA
- Trek, Lancaster, PA
Lehigh County, PA
- Trek, Allentown, PA 18104
Montgomery County, PA
- Trek, Easton, PA
Philadelphia County, PA
- Bustleton Bike, Philadelphia, PA
- Liberty Bell Bikes, Philadelphia, PA
- Keswick Cycle, West Philadelphia, PA
- South Philly Bikes, Philadelphia, PA
- Trek, Philadelphia Center City, PA
- Trek, Philadelphia Manayunk, PA
Burlington County, NJ
- Wheelies, Medford, NJ
Camden County, NJ
Gloucester County, NJ
- Peddler’s Shop, Deptford, NJ
New Castle County
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 21 through September 18
- 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 18**
How: Bring and show the Bike Shop Inspection coupon located in the Virtual Goodie Bag to a local sponsoring shop between August 21 and September 18.
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.
Bike MS: City to Shore is excited to announce we will be continuing our bike rental partnership with bike rental sponsor Unlimited Biking.
Participants have the option to pick up their bikes at the 25-mile, 45-mile and 75-mile start locations and drop-off with the on-site team at the Finish in Ocean City, NJ, or if you choose the 2-day ride, at the Finish in Cherry Hill. No need to haul your rental to/from the ride!
Reserve your bike rental today with Unlimited Biking
- All rentals must be secured prior to ride morning.
- Each rental comes with a helmet. Helmets are required to participate in Bike MS. For more information or to reserve your bike.
- Use this an opportunity to recruit a potential team member, who would like to join you at the ride but doesn’t have a bike!
Safety & Group Riding
The safety of our cyclists is the number one priority at Bike MS which is why we made Think Safe our motto.
Bike MS is for everyone which means there is a great mix of riders with different experience and skill levels on the road together at every Bike MS event.
Bike MS provides the necessary tools to educate all City to Shore cyclists on proper riding etiquette but it’s up to YOU to become a Responsible Cyclist.
Do your part to ensure everyone arrives safely at the finish line; please review this safety information about personal safety, group riding skills, cycling etiquette and bike maintenance.
Be Safe. Be Courteous. Be Responsible.
Who can be a Responsible Cyclist?
Everyone! It’s important that City to Shore cyclists set a good example by following the rules of the road and respecting the communities we ride through.
What are the responsibilities of a Responsible Cyclist?
- Wear your blue Responsible Cyclist sticker on your rider number City to Shore weekend
- Ride as a model cyclist throughout City to Shore weekend
- Let people know how and why you became a Responsible Cyclist this year and get them involved in your commitment to safety
How can you become a responsible cyclist?
Take the Safe Cycling Quiz and score 36 or higher.The Safe Cycling Quiz is an educational tool designed to increase your knowledge and awareness of safe cycling practices you are likely to experience during training rides and City to Shore. Click here to take the quiz today!
- Review the Safety in Group Cycling brochure for helpful tips, group riding basics, important lingo, important prep reminders, bicycling laws and more. All youth riders (ages 12-17) must review with a parent or guardian before setting out
- Visit the Bike MS Bike Safety & COVID-19 page for additional safety resources and safety cycling best practices
- Participate in the Virtual Safety Clinic Thursday, September 2 at 7pm where we will review and discuss:
- Cycling safety & COVID-19 protocols
- Group Riding Etiquette & Responsibilities
- Safe & Courteous Cycling Behavior Review
- Route support details
- Bike Inspections Reminders
- PATCO Start Release Protocol
- Know the Basics of Group Riding: Group riding takes practice. Riding with other cyclists all around you may cause you to feel trapped. It is important to relax and remember to create your own safety zone. Your safety zone may vary depending on the speed and ability level of the people with whom you are riding, so be flexible. Review the Safety in Group Cycling Brochure.