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
- 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: Smart Cycling Tips and Rules of the Road pages offer great information on:
- Bike Stretching & Exercise
- ABC Quick Check
- Bicycle Clothing Basics
- Bike Comfort
- Bike Education and Helmets
- Bike Selection
- Efficiency on the Bike
- Shifting and Gears
- PA Commutes: Provides information about bike safety, rules of the road, statewide bike routes and much more
While Bike MS does not offer training rides, our sponsoring bike shops do! See below to find out when shops are hosting rides in your area:
- Action Wheels: Any Monday at 6 p.m.
- Beacon Cycling and Fitness *
- Bikesport: Every Wednesday in August at 6:30 p.m.
- Caffeinated Cyclist: 7/23, 7/9, 8/6, 8/20 at 6 p.m.
- Cycle Fit *
- D&Q *
- Exton Bicycles: 8/23 and 9/6 at 9 a.m.
- FireHouse Cycles: 7/6, 8/3, 9/7, 9/21 at 1 p.m.
- Guy's Bicycles *
- High Road Cycles: 7/8, 7/22, 8/5, 8/19 at 6 p.m.
- Human Zoom Bikes & Boards: Every Sunday 8:30am group ride (2 hours); Ardmore store April 6 - Oct 31 – 12-15 mile pace, no drop, weather permitting
- Main Line Cycles: Every Saturday at 9 a.m.
- Pedaller Shop: Every Wednesday at 6 p.m.
- Peddler's Shop: See website for details.
* Not yet updated for 2014
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.
*copyright BICYCLING Magazine.
Reproduced with permission. For subscription information, call 1-800-666-2806 or visit bicycling.com.