Training & Prep

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.

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.

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.

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.