TRAINING RESOURCES
Training
It’s more than a ride; it’s the anticipation and preparation for an incredible journey. Training is a journey in itself and is essential to a successful ride. Training will help you to prepare mentally and physically for Bike MS.
Bike MS: Waves to Wine has partnered with VeloPro to help prepare for the ride and give back! Use code: WAVESTOWINE2016 and received 10% off your first three months paid subscription while VeloPro gives $5/mo to Waves to Wine for the duration of your subscription.
VeloPro is an online service that builds dynamic training plans tailored to you. Your plan will adjust daily based on your goals and experience. VeloPro learns your strengths and weaknesses, and optimizes each training ride based on your performance. VeloPro uses the latest athletic and human endurance science and technology the pros use to make training smart and easy. Visit VeloPro today to get started.
Please contact Chelsea with questions, chelsea.denton@nmss.org.
We are also pleased to introduce you to TrainingPeaks, the official training software of the Bike MS! TrainingPeaks is an interactive, web-based training log and food diary designed to help individuals achieve their health and fitness goals. Subscription to the basic edition is FREE for Bike MS participants, and you have the opportunity to download custom-written cycling training plans, developed exclusively for us by renowned cycling expert Joe Friel, author of “The Cyclist’s Training Bible” and the new official coaching partner of the National MS Society.
We hope you’ll find TrainingPeaks to be a great benefit to you as you prepare for your Bike MS ride. Bike MS is unlike any other cycling series in the world. It’s a revolutionary ride that unites us all in our mission to end MS. And we’re here to support you from beginning to end!
In addition to the materials included on this website, our Official Bike Shops offer great resources 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.
To help you be prepared for the new routes on Saturday we have calculated the average pace needed in order to complete the route by 5pm (this assumes 15 minutes at each Stop, 30 minutes at Lunch and some additional time for stopping at lights, Stop signs, etc.):
- 80-mile – must maintain an average of 11.5mph
- Century – must maintain an average of 15mph
Mike’s Bikes has weekly group rides at their stores. See their website for a local listing.
http://mikesbikes.com/page.cfm?pageId=1055
The 5 Bay area locations of Sports Basement also have weekly training rides and bike maintenance clinics. Check out their site.
http://community.sportsbasement.com/calendar/
The Basics to get you moving
The Bike MS: Waves to Wine Ride 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 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.
Training Tips
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 info
League of American Cyclists
To promote bicycling for fun, fitness and transportation and work through advocacy and education for a bicycle-friendly America
Bike Rides in California
A list bike rides offered by many Northern and Southern California cycling clubs, up-coming centuries, thoughtful columns written by bicyclists and California cycle information.
Bike Safe
Information on how to not get hit while riding. Important lessons while riding a bike.
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