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.
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
Gloves
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.
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.
Sponsoring Bike Shops
Bike Shops
Thank you to our dedicated bike shop sponsors for helping make Cape Cod Getaway 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 start and all rest stops along the route to provide minor repairs.
The Alternate Route
alternateroute.cc@gmail.com
603-600-7998
Lexington
1684 Massachusetts Ave.
Lexington MA 00242
Bike Rentals
Bike MS: Cape Cod Getaway is excited to announce we will be continuing our bike rental partnership with bike rental company Urban Adventours.
Urban AdvenTours provides hybrid, road and performance bike rentals at a 15% discount to all Cape Cod Getaway participants. Want to ride your bike? If you would rather ride your own bike, you can ship it to Urban AdvenTours 103 Atlantic Ave, Boston, MA 02110, and receive 15% off bike assembly and disassembly (participants are responsible for the cost of shipping).
Reserve your bike rental today with Urban AdvenTours.
- All rentals must be secured prior to ride morning.
- Each rental comes with a helmet. Helmets are required to participate in Bike MS.
- 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!
