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.
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!
Bespoke Cyclery-Lewisville
BikeSource- Charlotte
Clemmons Bicycle-Clemmons
Conte’s Bike Shop-Charlotte
Crossroads Cycling Co-Clemmons, Kannapolis, Statesville
Cycles de Oro-Greensboro
Paul’s Cycling and Fitness-Winston- Salem
Spirited Cyclist-Huntersville, Davidson
Trek Chapel Hill-Chapel Hill
Bike Shop Training Rides
Aug 20th
Cycles de Oro, Greensboro Velo Club Training Ride
701 A Hill St, Greensboro, NC 27408
Sign in opens at 7:30am
Riders off at 8:30am
Routes coming soon, check the website above.
Aug 27th
Clemmons Bicycle,
2703 Lewisville-Clemmons Rd, Clemmons, NC 27012
Sign in opens at 7:30am
Riders off at 8:30am
Routes: 10 mile, 27 mile, 36 mile, 50 mile
Bespoke Cyclery – Lewisville
Wednesday-6pm, No drop ride leaving from the shop. Pace determined by the group and focused on recovery and development.
Calendar of events
Clemmons Bicycle – Clemmons
Wednesday A, B and C Rides-6pm
Local group rides
Calendar of events
Conte’s Bike Shop – Charlotte
Road to Camelot- New and Beginner Focused
1st and 4th Sunday each month-8:30am
Intermediate Road Ride- 30-35 miles, 17-19 MPH
Every Saturday 8:00am
Calendar of events
Cycles De Oro - Greensboro
Easy Rider Series 6-10 miles,
Every Tuesday 6:30. Ride Briefing at 6:15
Calendar of Events
Ride Listserves
Triad Ride List
Weeklyrides.com
MORE TO COME…