Safety Prize
As a participant in the Bike MS: Waves to Wine Ride, you not only represent yourself and your team, but the National MS Society and the cycling community as well. Please exhibit safe and responsible riding behavior so we can continue to enjoy Waves to Wine for years to come! Learn more

Bike MS Safety Video
To help keep you safe at Bike MS, we created this entertaining and informative safety video with the help of our friends at ToyBox Entertainment and some incredible talent from The Groundlings. Please take a few minutes to review the safety requirements of our ride:

For more safety information, please see our National Safety page under the Experience Bike MS tab.

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.

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 Basics: Starting, Stopping, Shifting, etc
• How to Fix a Flat
• Bicycling Hand Signals

Staying Hydrated

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

• How to perfect your riding
• Finding time to ride
• The key to climbing
• Surviving road hazards

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.

Tips to Get Ready

While you ride, you should only be concerned about two things: riding safely and having fun! We take care of all the rest. Here are just a few of the volunteer groups you can count on during your weekend adventure.

Route Marshals
Volunteers who can be found at "trouble" intersections and along the route. They monitor and guide cyclist traffic, but are not permitted to stop vehicular traffic. When you see a route marshal, ride with caution. They’ll be wearing orange vests so you can’t miss them

Medical Support
Emergency medical support is available at all Rest Stops

Mechanical Support
Get your bike inspected prior to ride weekend to identify any mechanical issues. Bike MS partner bike shops will provide minor repairs at Rest Stops during the Ride. If you encounter a mechanical problem while riding and need assistance, move completely off to the side of the road and wait for a SAG vehicle

Route Markings
We make every effort to ensure you won’t get lost with red arrows and route signs placed at each turn and even on straightaways, so you’ll know you didn’t make a wrong turn. Plus, we have course maps at registration and information booths

Staff
Bike MS staff and key volunteers will be monitoring the route.

Police, Fire and Communities Who Welcome Us
Every effort is made keep you safe. Where possible, local police have been recruited to help you travel through hazardous intersections and along busy roadways. Be courteous as they help you ride safely through their communities

SAG Wagons
Just can’t push another pedal? Remove your helmet and look for the first SAG wagon to come your way. Give the thumbs-down signal if you want to be picked up. You and your bike will be transported to the next rest stop.

NOTE: The trip into the finish line is not always direct. Be patient as we pick up other cyclists in need

Personal SAG Vehicles Prohibited
Personal SAG vehicles are not permitted on the route. Please understand our need to cut down on vehicular traffic for the safety of all cyclists, other motorists and the residents of communities we pass through

Communications Team
Communications volunteers are stationed at the rest stops. If you encounter an accident or other emergency, let a communications volunteer know. They are easy to spot: just look for a car with a really big antenna!

Rest Stops
Every 10-15 miles you will find a Rest Stop featuring food and water to keep you going, mechanical support from partnering bike shops, and first aid stations providing sunblock and other amenities.