Training, Nutrition & Hydration
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.
- 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, they also offer you an opportunity to meet training/riding partners and possible teammates who live in your area
- Attend a Group Riding Skills course in September and be entered to win the Keswick Cycle bike package! Thank you to our sponsoring bike shops for their raffle donations.
- (1) pair of Specialized Sport Road shoes (can be exchanged for size in same model)
- (1) pair of Bike Smart Sprinter SL road pedals
- (1) pair of Bike Smart Lyka gloves (can be exchanged for size in same model)
- (1) Keswick Cycle t-shirt
- (2) Keswick Cycle water bottles
- 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): 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:
- PA Commutes: Provides information about bike safety, rules of the road, statewide bike routes and much more
- Bike Maintenance Clinic: Every Tuesday at 7 p.m. at Bucks County Bicycle Company, located at 8545 New Falls Road in Levittown, Pa.
While Bike MS does not offer training rides, our sponsoring bike shops do! See below to find out what shops are hosting rides in your area.
|7/15, 8/12, 8/26, 9/16||6 p.m.|
|7/27, 8/10, 8/24, 9/14||8 a.m.|
|8/13, 8/20, 8/27||6 p.m.|
|Weekly from March to October - see website for details||6 p.m.|
|7/12, 8/2, 8/16, 9/13||6 p.m.|
|8/13, 8/20, 8/27, 9/6||5:30 p.m.|
|8/31, 9/7||9 a.m.|
|7/16, 7/30, 8/13, 8/27, 9/10, 9/24||6 p.m.|
|Every Sunday morning - April - Oct. -- at Ardmore location||9 a.m.|
|Every Sunday||9:30 a.m.|
|See website for all details||Varies|
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.
- 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
- 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.