Training Resources

Bike MS is more than just a ride – it's also the anticipation and preparation for an incredible experience. Training is a journey in itself and is essential to a successful and enjoyable ride. Training will help you to prepare mentally and physically for Bike MS.

BP MS 150 Training Resources

The BP MS 150 is more than just a ride. It is also the anticipation and preparation for an incredible experience. Training is a journey in itself and is essential to a successful and enjoyable ride. Training will help you to prepare mentally and physically for the BP MS 150.

Recommended Rides

Join one of the BP MS 150 Recommended Rides to practice group cycling and training for the BP MS 150. Fees vary per ride.

Recommended Rides

Recommended Rides Recommended Rides Recommended Rides Recommended Rides

Training Series

Below are 2 options to join a training series to prepare for the BP MS 150. (Fees vary.)


Ready2Roll Cycling Training Series

Beginning in January, Ready2Roll Cycling offers an excellent 14-week fully-supported cycling training series for riders seeking a comprehensive program to help prepare for the BP MS 150. Rides are each Saturday and are west or north of Houston. Enrollment is open at!

Download the Ready2Roll Flyer

Energy Riders

Energy Rider Training Series

The Energy Rider Training Series is a cooperative of Houston teams, both large and small, who have come together to create a training series with an emphasis on safety. We hold 12-14 fully supported rides between approx. January 6th and April 21st. Learn more at

Download the Energy Riders Flyer

Additional Training Resources

Training Overview
Benefits of Training Rides
Training Ride Options
Training Ride Intervals
16-Week Training Guide


Training Overview

  • Start with weekly rides of about 20 to 25 miles
  • Increase 10% to 20% per week
  • Initially, don't be concerned with speed
  • Keep terrain mostly flat
  • Start increasing speed and gradually add hills
  • Include short, one-hour interval workouts and/or other cross-training
  • Increase hill training; learn to use gears
  • Target minimum moving average speed of 12 to 14 mph
  • Longest ride should be 70% to 80% of day one distance (55 to 80 training miles)
  • Taper – reduce distance the last two weeks

Benefits of Training Rides

  • Helps get you in physical condition to complete the ride
    • Gradually build up distance and add hills
    • Include cross-training activities during the week
  • Helps you learn to ride in a group on the roads
    • Focus on safety and courtesy
  • Opportunity to test nutrition/hydration strategies
  • Opportunity to make a lot of new friends
    • Carpool to rides
    • Enjoy meals at local establishments, support the community
  • Opportunity to see Texas like you've never seen it before!

Training Ride Options

  • BP MS 150 Recommended Rides
    • Every weekend from January 8th to April 23rd (except Easter weekend)
    • Registration fee varies; Recommended Rides are charity rides benefiting a local charity
    • Well planned and supported
    • 250 to 1,200 riders
  • Official BP MS 150 Bike Store Rides
    • Check bike stores' websites or contact stores for more information
    • Less structured, usually include a policy of "No rider left behind"
  • Team Rides (check with your team captain)
  • Ride with a group of your friends
    • Read up on Group Riding Skills to learn how to safely cycle alongside friends, teammates, and your fellow BP MS 150 riders
    • Check Recommended Ride Calendar to avoid conflicts
    • Check out local ride maps (online, stores, books)
    • Inspect route for road conditions, rest stops, etc.

Training Ride Intervals

  • Builds up cardiovascular system and increases speed
  • Start with 2 minute intervals
    • Go as hard and/or fast as possible for 2 full minutes
    • Follow with rest period of 2 minutes
    • Rest periods are slow, coasting, almost no pedaling
  • Repeat 2 min. hard/2 min. rest cycle 10 times
  • Increase to 3 min. hard/3 min. rest cycle, repeated 10 times
  • Can be done on spin bike, exercise bike, bike trainer, or on the road
  • On the road, find a route that you can complete without stopping (no stoplights, stop signs, traffic issues, etc.)

16-Week Training Guide

To assist you with your preparations, USA Cycling Coach and BP MS 150 Safety Committee Member Alan Bazard has provided the 16-Week Training Guide, available for download in PDF (Adobe Acrobat) and XLS (Microsoft Excel) formats.

16-Week Training Guide (pdf) 16-Week Training Guide (xls)

Training for an Endurance Ride

bike pedal

As a Bike MS cyclist you have free access to the premier cycling training program, TrainingPeaks.

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 Bike MS by renowned cycling expert Joe Friel, author of "The Cyclist's Training Bible" and the official coaching partner of the National MS Society. These custom plans are also available for FREE to our Bike MS participants!

2 men biking

Features of Training Peaks

  • TrainingPeaks is the ultimate training log and food diary developed to help motivated individuals achieve health, fitness and peak performance.
  • TrainingPeaks customers span the entire lifestyle continuum from elite athletes to first time competitors and everyday individuals looking to take control of their personal fitness goals.
  • In addition to using their custom plans for FREE, Bike MS cyclists can purchase additional pre-built training plans, pre-built meal plans, or find a professional for expert training and motivation. You can also upgrade to the Premium version and use the VirtualCoach, mobile app, more reports and custom planning.
  • is compatible with over 80 different devices like heart rate monitors, GPS devices and power meters; including those from Polar, Garmin, Timex, Suunto and more. Users can also build routes, track their progress with interactive reports and share their experience via Facebook and Twitter.

Bike MS is the premier fundraising cycling series in the country – and this is one more tool to ensure you have the ride of your life!

Start Your TrainingPeaks Training Plan

Pick any of these options:

Eat Like a Cyclist

Be smart about food to consolidate your gains on the bike. Here's how.

Written by Selene Yeager with Leslie Bonci, MPH, RD, courtesy of Bicycling Magazine

So you want to get fit and fast, and feel great? The riding is the key to reaching that goal, but your eating habits might need to change, too. Accounting for the food you take in is the necessary first step. Too often people want to overhaul their eating but don't have a clue about what they are currently doing. They don't think about how many times a day they eat, or where, or how fast they plow through lunch, and so on. The answer: Write down what you consume.

Now Recording

Several kinds of food journals are available; you can find them online and in the book we're excerpting here. Keep a log daily if possible, to identify patterns then pick the areas you want to work on.

The more detail you provide, the more you'll get out of this. Just writing "sandwich" is not nearly as revealing as "turkey and cheese on whole wheat with lettuce and tomato" or "meatball hero." And that goes for amounts, too. A glass could be a vat, and a handful could be a small jar. Use measuring cups and spoons. Often when people try to lose weight, portion control is the biggest barrier. After three days, use the log to adjust your eating habits going into the following week.

Time of Day

Are your calories spread evenly through the day? If so, good. If not, it's probably true that like many people, you're eating most of your food at night. Think about how you can redistribute those calories for energy all day long, starting with your morning meal.


Location is more of a factor than you might think. If you always eat in front of your computer and find yourself snacking soon after your meal, that's a flag that you're not registering that you just ate because you're distracted. Eating should be an event in and of itself.


Winning the award for grab, gulp, and go? The "prize" is generally excess pounds. If it takes you less than 20 minutes to finish a meal, work on slowing down to prevent overeating.

How Much

Your plate should be filled with reasonable portions. Three ounces of meat is about the size of a deck of cards. Grains, potatoes, pasta, and rice should be about the size of one tightly balled fist. The correct portions are probably a little smaller than you think they should be because we, as a society, have been supersizing for more than a decade. Start cutting down to the right sizes. You won't miss the excess.

How and When to Hydrate

Everything you need to know to stay hydrated—before, during and after a ride.

Written by Marianne McGinnie, courtesy of Bicycling Magazine

Sipping fluids before and after a hot-weather workout is just as important as drinking during a ride. Here we turn to the experts for the when, how and what of staying quenched.

Time It Right

Hydrating before pedaling helps you avoid drying out on the road. For best absorption, sip 12 to 16 ounces of water four hours before hopping onto your bike; two hours before, sip another 12 ounces. While riding, drink enough to match the intensity of the exercise, the heat of the day and your body's needs—the average recommendation is one 16-ounce bottle per hour in cool weather, up to as many as four bottles per hour in extremely hot weather, based on a 150-pound cyclist. Afterward, your goal is to replace lost fluids and electrolytes. If the ride was easy or moderate, sipping water and having a small meal within an hour of finishing should be sufficient, but if the ride was long and intense, use the weighing method below to determine your drinking regimen.


People sweat at different rates, and rides vary in terrain, speed and distance, but hydration goals are the same regardless. "Your aim is to minimize fluid and electrolyte loss or gain," says Douglas Casa, Ph.D., the director of athletic training education at the University of Connecticut, at Storrs. The best way to learn your individual sweat rate: Step on the scale before and after a long or hard ride. If you weigh less afterward, you should be drinking a bit more; if you weigh more, you should cut back to avoid overhydration.

Keep It Simple

"On easier rides, stick with water. You'll get the mother lode of electrolytes, calories and fluids from the meals and fluids you consume prior to, and after, your ride," says Casa, who's been researching hydration and exercise issues for more than a decade. When a ride is intense, pushes past an hour, or is in hot weather, consider a sports drink. "I recommend staying away from the stuff with 9,000 ingredients," says Casa. "You just need the essentials—fluid, carbohydrates and electrolytes."

Try and Try Again

The only way to find what drinks work for you is by testing them. "Some products may not taste good to you, while others may sit in your stomach in a bad way," says Casa. If you're the type of salty sweater who finds white streaks on your jersey after a ride, you may need a drink with more sodium. For extreme salt sweaters, Casa suggests adding 1/4 teaspoon of salt to 16 ounces of sports drink (that's 600mg of sodium). If you find that a sports drink upsets your stomach, try diluting it with water. "Just never start a big event with a new product in your bottle," says Casa. "That's a recipe for disaster."

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