Besides the materials included on this website, our Official Bike Shops (Coming Soon) are another great resource to help you as you train and prepare for the tour. Be sure to visit one of these shops in the months leading up to the Tour to make sure you have everything you need to be safe and comfortable on the ride.
The Basics to get you moving
Staying Hydrated
The Bike MS Tour can be a challenging event. It is important to be well-hydrated before, during and after the ride. Knowing how to replenish your body's loss of fluid and nutrition is the key to successfully completing the ride without serious injury or need for medical attention. If you do not drink enough fluids, dehydration can result, causing nausea, muscle cramps, chills and lack of motivation. Dehydration could also lead to heat stroke, a very serious medical condition. To prevent dehydration, use the following general guidelines:
- On all rides you should drink 4-8 ounces of water or carbohydrate drink every 15-30 minutes.
- Drink more if it's hot, humid or you're really riding hard.
- On rides more than 2 hours in duration, carbohydrate replacement drinks empty more slowly from the stomach, so the total amount you drink should be increased to 5-10 ounces every 15-30 minutes.
- Energy drinks will help increase your performance, reduce cramps and lessen the possibility of heat stroke. Bike MS Tour rest stops are placed at regular intervals to provide you with plenty of opportunities to eat and drink.
- If you find that you experience one or more of these symptoms: extreme fatigue, the inability to recover your energy or frequent muscle cramps, seek assistance from our SAG (support and gear) vehicles or medical crew you may have the early signs of dehydration
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Training Tips
Training Partners
We realize biking 150 miles over 2 days is no easy task. To help become better prepared for Bike MS: Waves to Wine Ride, our training partners have designed programs especially for you. | Other Resources
Cycle California Magazine
Cycle California is a freebie monthly magazine covering the going ons of bicycling in state. Pick up a copy at most bike shops or hop over to their website for the latest infoLeague of American Cyclists
To promote bicycling for fun, fitness and transportation and work through advocacy and education for a bicycle-friendly America
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