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Bike MS safety zone

Training, Nutrition and Hydration

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Being fully prepared for the ride is extremely important and will help you enjoy the event so much more.

Check out the links below to make sure you are training and prepared for the ride weekend.

| Training Resources | Hydration & Nutrition
 

Training Resources

  • Group Riding Skills Courses: Taught by League of American Bicyclists Certified Instructors, these courses are offered FREE to all registered City to Shore participants. Not only do these courses help prepare you to ride safely and courteously with 7,000 cyclists during ride weekend, but they also offer you an opportunity to meet training/riding partners and possible teammates who live in your area
     
  • Training Peaks: As a Bike MS participant, you are entitled to a free subscription to TrainingPeaks, which includes custom cycling training plans created just for us by Joe Friel, the official coach of Bike MS
     
  • Bike MS Training Guide (PDF, 780 KB): Utilize the Bike MS Training Guide for an initial fitness assessment and great essentials for cycling, building fitness, stretching, preventing and treating injuries and ailments and staying motivated
     
  • League of American Bicyclists Advanced Cycling and Beginning Cycling pages offer great information on:
    • Bike Stretching & Exercise
    • Mileage chart (pdf) to track your training
    • ABC Quick Check
    • Bicycle Clothing Basics 
    • Bike Comfort 
    • Bike Education and Helmets 
    • Bike Selection 
    • Efficiency on the Bike 
    • Shifting and Gears
       
  • Riding in dark and/or rainy conditions
     
  • Training Rides: Bike MS does not offer training rides, however our sponsoring bike shops do! Click here to see what shops are hosting rides, plus upcoming non-Bike MS rides in your area (rides will be posted in June)

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Hydration & Nutrition

Hydration and nutrition are two essential components that help ensure an enjoyable ride.

To help you with nutrition during the rides, Bike MS provides breakfast, lunch (75- & 100-mile cyclists) and dinner, plus fully stocked rest stops every 15-20 miles.

Important Reminders:

  • Eat smart. Avoid fatty foods and eat two servings of fruit, three servings of veggies and six or more servings of whole-grain products such as breads, rice, cereals, and pasta every day.*
  • Proper food consumption early eliminates the risk for bonking later into the ride.
  • Bike MS is a “cup-free” event – you must have a water bottle. Be sure to outfit your bike with a water bottle cage and at least a 20 oz. bottle. While you train, get comfortable grabbing and returning your bottle as you ride.
  • Drink plenty of water within 30 minutes of your ride*
  • To avoid dehydration, drink before you are thirsty

Beware signs of dehydration:

  • Dark yellow or no urine
  • Dry mouth
  • Dry eyes
  • Fatigue
  • Dizziness or confusion
  • Lack of skin elasticity
  • Sunken eyes

NOTE: If you experience any signs of dehydration, please visit our medics, who can be found at each rest stop along the route.

Visit the League of American Bicyclists Advanced Cycling page for basic information on:

  • nutrition basics
  • nutrition preparation before the ride
  • nutrition during the ride
  • nutrition after the ride

 
*copyright BICYCLING Magazine.
Reproduced with permission. For subscription information, call 1-800-666-2806 or visit bicycling.com.