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!
Bike Inspections – “A high-quality, SAFE, and fun cycling experience is our top priority at Bike MS. To help ensure that everyone has a great ride and arrives safely at the finish line, we work hard to create a proactive approach to safety. To ensure you have the best experience during Bike MS, it is highly recommended that you have your bike inspected at one of our sponsoring bike shops prior to the ride. This will identify any major mechanical issues that need to be repaired and ensures your bike is in excellent riding condition so that everyone makes it safely to the finish line.
Visit one of our local bike shop partners between March 1st and April 9th for an inspection and receive a 2023 Bike MS inspection sticker. There is no charge for the inspection if no repairs are performed. The inspection sticker guarantees free labor along the route, but cyclists should be prepared to pay for parts needed. If no inspection is completed, please be prepared to also pay for any labor needed from our bike mechanics along the route.
Bike Partners
Tune Cycles
3500 NW Boca Raton Blvd.
Suite 508
Boca Raton, FL 33431
(561) 392-7311
LC Tri Shop
(561) 249-1333
1909 S Dixie Hwy,
West Palm Beach, FL 33401
Mack Cycles
(305) 661-8363
5995 Sunset Dr,
Miami, FL 33143
Tune Cycles
(561) 392-7311
3500 NW Boca Raton Blvd Suite 508,
Boca Raton, FL 33431
Conte's Bike Shop
(561) 391-0800
3150 N Federal Hwy,
Boca Raton, FL 33431