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
Tinted 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.
Gloves
Padded 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.
Check out the Bike MS training guide and Zwift training rides to get you ready for ride day.
Before Your Workout
Make sure you’re well-hydrated and have a carbohydrate-rich snack about 30 or 40 mins before your ride.
How to Fuel Short Rides
Ride Duration: 1 hour or less
Primary Concern: Fluid replenishment and carbohydrate balance
What to Drink: Plain water or a low-carb, electrolyte hydration drink
What to Eat: It’s only possible to absorb about 60g of carbohydrates per hour, so one gel or energy bar is plenty.
Pro Tip: Fueling your workout, even if it’s only an hour long, sets you up for a solid workout and complete recovery.
How to Fuel Medium-Length Rides
Ride Duration: 1 to 3 hours
Primary Concern: Carbohydrate replenishment
What to Drink: 1 bottle/hour of water or light hydration drink
What to Eat: 30 to 60g of carbs per hour from food. Natural sources like dried fruits or dates are best, but energy bars and/or gels work, too.
Pro Tip: Start fueling within the first hour and stay consistent throughout.
How to Fuel Long Rides
Ride Duration: 3 hours or more
Primary Concern: Carbohydrate and electrolyte replenishment
What to Drink: 1 bottle/hour of water or light hydration drink
What to Eat: Generally, you should be taking in 30 to 60g of carbs per hour, in total. Eat more solids at the beginning of the ride, and switch to blocks, gels, or chews for the final part of the ride. If you’re drinking plain water, make sure some of your snacks have a bit of salt. Long rides can be hard on digestion, and everyone is different, so experiment and see what works for you.
Pro Tip: Make sure you have a decent breakfast on your long ride days, and start snacking within the first hour.
After Your Workout
What and when you eat after a workout determines not only how much you’ll get out of that workout, but how well you will recover for the next one. Right after your ride, have a small, high-carbohydrate snack. Then, within 2 hours, have a balanced meal with plenty of protein and some carbohydrates.
Remember to always stay hydrated!
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!
The Official Bike MS: Historic New Bern Bike Shops are major supporters and partners of the National MS Society, supporting our efforts to raise awareness of multiple sclerosis and raise funds to support research, programs, services, and advocacy for those living with MS.
The Official Bike MS: Historic New Bern Ride Bike Shop personnel are cycling enthusiasts with the experience and knowledge to help make your Bike MS experience safe and enjoyable. They provide the service, knowledge, and expertise to help you maintain your bike and other cycling equipment. Services may vary from store to store, so be sure to contact the store to inquire about their team support programs.
BIKE INSPECTIONS: July 1 – September 8
We encourage cyclists to visit our partner stores for a bike inspection prior to the ride. All participants receiving an inspection will be provided an official Bike Shop Inspection approval sticker. This ensures any mechanical issues you encounter ride weekend will be free of charge (parts and materials not included).
More miles mean more progress – see who’s leading the way toward a world free of MS with their training miles for Bike MS.
You can see your name on the leaderboard by logging your training miles. Enter your miles in the fundraising portal activity tab or download the Bike MS app to track your activity.
As you prepare for the Bike MS Round-Up Ride there are many opportunities to join other cyclists in your training journey. These recommended rides are hosted by local bike shops and other DFW community organizations leading up to your Bike MS experience.
**Please note -Recommended training rides are not hosted by the National MS Society/Bike MS **
Tuesday’s
6 PM - Raleigh Brewing Company (Neil Street) & TeamCBC
Join RBC and TeamCBC on Tuesday evenings at 6 PM starting April 4th for training rides to prepare you for Bike MS. There will be two groups, a B ride with a 15 – 16 mph pace and a C ride with a 12 – 14 mph pace. Routes will be 15 and 18 miles. Each group will have a leader and a sweeper. Stay for a beer with friends afterwards! For more information on TeamCBC, visit their website.
Wednesday’s
More information to come!
Saturday’s
7 AM – Selma Cyclepaths
Join team captains Janet and Lisa for training rides on Saturday’s starting April 1st. All rides will begin at Thanksgiving Elementary School (Lynch Road, Flowers, NC). Rides will have three pace groups and three distances each Saturday. Stick around for a pizza slice or a bite from the local Mexican restaurant afterwards! For more information visit the Selma Cyclepath’s website.
2:30 PM – Hopfly Bike & Brew, Charlotte
The group ride starts at 2:30 PM on Saturdays from the HopFly Brewing Company. Riders should arrive at HopFly fifteen minutes in advance. Mileage options are 10 miles and 25 miles. For more information visit their website.
Recommended Rides
For a full list of charity rides in the Greater Carolinas, visit this website provided by the North Carolina Bicycle Club.
April 15, 2023: Rites of Spring benefiting Bike MS
Rites of Spring is hosted by the Greensboro Velo Club to benefit Bike MS. This ride takes cyclists through beautiful northwest Guildford County with mileage options ranging from 12 to 59 miles. Salsarita’s will be providing lunch after you cross the finish line!
April 28 – April 30, 2023: Coastal Ride by Cycle North Carolina
The Cycle North Carolina Coastal Ride offers participants and their families a fun-filled 3-day weekend while both on and off the bike. Start your day by hopping on your bike and exploring one of the many fully supported routes this ride has to offer. Each day will feature a variety of routes ranging anywhere from 15 miles to 100 miles. The flat roads and minimal traffic counts will allow you to fully experience all of the sights and sounds of the Oriental area including an abundance of coastal wildlife and many historic sites that are deeply rooted to the local communities.
May 7, 2023: Raven Rock Ramble
The Raven Rock Ramble is a ride that explores the four-county area (Wake, Harnett, Lee, and Chatham) around Raven Rock State Park. Distances: 100 miles, 86 miles, 100K (62 miles), 42 miles, 50K (31 miles), 10 miles. See the Routes page for details.
May 21, 2023: Triad Honor Ride
Join the 3rd annual Honor Ride in Summerfield, NC, just north of Greensboro. The event will start and finish at the Village Beverage Co. and provide four distances – 23, 37, 50 and 65 miles. Stick around for a post-ride lunch, beer, live music and door prizes.
June 10, 2023: Spring Fling to benefit Bike MS
Spring Fling organized by TeamCBC is pleased to announce the party to kick off the summer of riding and a chance to raise funds for Bike MS! This year all rides will start from Hugger Mugger, 229 Wicker St, Sanford. Cyclists can choose from three fully supported routes along Lee and Harnett counties' peaceful scenic roads: Full Metric (64 miles), Half Metric (35 miles), One-Third Metric (22 miles).
July 4, 2023: Firecracker Ride to benefit Bike MS
Firecracker Ride: More details to come!
July 28, 2023: 24 Hours of Booty
24 Hours of Booty isn’t a race or an endurance event. Riders and Walkers can set their own mileage goals and get on and off the police secured course as much as they would like throughout the 24 hours. Registration will be open soon and you’ll be able to secure your spot on the famous Booty Loop through the Myers Park neighborhood.
August 19, 2023: Raylen Ride benefiting Bike MS
More information coming soon!
September 23 – 24, 2023: Bike MS: Tour to Tanglewood, Official Bike MS event
At Bike MS: Tour to Tanglewood, enjoy the scenic views of the Yadkin River Valley and Tanglewood Park with a community of riders dedicated to changing the world for people with MS. Soak in the landscape and beautiful views of the Piedmont Triad from your bike while riding along a two-day route that showcases the rolling foothills of the Appalachian Mountains. Feel the extraordinary support and excitement throughout your journey as we come together to reach our goal—a world free of MS.
September 23, 2023: Tip2Tip benefiting Bike MS
Tip2Tip was conceived in late spring 2021, the idea was brought to fruition by the Selma Cyclapaths and the Tackle Box Tavern. It is a joint effort to bring exposure to the Bogue Banks area (also a part of the Crystal Coast) and help raise funds for MS research. This is now a yearly cycling event based at The Circle in Atlantic Beach, anchored by the Tackle Box Tavern and The Bite at the Box, to support a worthy cause. The event is SAG supported by volunteers. SAG rest stops are at Indian Beach for the 25, 50 and 62 mile routes. Another SAG rest stop will be at the Speedway ~6mi east of Cape Carteret on Hwy 24 for the 62 mi route.
