Training Tips

  1. Listen to your bike. Have your bike inspected at an Official MS Bike Store if you hear any unusual sounds. Squeaking, popping, grinding, creaking, and rattling are all warning signs of a problem. Many Official MS Bike Stores offer free, professional inspections. Routine maintenance should be conducted annually or every 2,000 miles.
  2. Participate in your chapter's sponsored rides. These organized group rides will help you prepare physically. Each ride requires a small fee and benefits local organizations.
  3. Read up. Your local National MS Society chapter provides the MS Tour Guide, e-newsletter, and a Web site. These resources have information for cyclists, supporters, and persons with MS.
  4. Participate in a safety clinic. Participating in a safety clinic will help you understand the rules of the road and proper etiquette on your bike. Safety clinics may be offered by a local bike store or your local National MS Society chapter. 

Training Tips to Ensure Readiness

  • Train your muscles by having riding days and resting days
  • Increase level of aerobic fitness
  • Train for comfort by working muscles in your arms, neck, back, hands, and glutes. Training these supporting muscles is less obvious than training your legs and cardiovascular system.
  • Ride regularly so the riding position doesn't feel foreign to you. The duration matters less than the frequency.
  • Train in the weather you expect to have on your MS Bike Tour. You will need to develop tolerance for heat and humidity in addition to aerobic fitness.
  • Ride some long distance rides as a part of your training. Many experts agree that most riders can ride two to three times further than they have ever ridden before if they are consistent riders. If you've done some 30 - 40 mile rides, then you should be able to complete the 75 miles on each day of the tour.
  • Modify your training pace about four days before the tour. You want to be well-rested, but also feel somewhat warmed up. One rider suggests 20-30 miles on Tuesday, 10-15 miles on Wednesday, rest on Thursday, and just 6-8 miles on Friday, the day before the tour begins.
  • Think about nutrition and research a plan that is right for you online or by talking to experienced riders. It is generally accepted practice to increase your carbohydrate intake for two days before the big event.