Bike MS 2024

🚴‍♂️💥 Join the TBAG & 3 Feet Please squad as we pedal power against multiple sclerosis at the Bike MS Fundraiser! 🌟 An anonymous hero is dropping $500 for the first 100 rebels who sign up to supercharge your fundraising. Your ride, your rules: pick from 13-100 wild miles on Oct 5 or 6 at McDowell Mountain Park. Roadies or mountain bikers, we want YOU. Sign up before it’s too late, and let’s shift gears on MS together!

Group Training Rides

All group training rides begin and end on the North Side of Tempe Center for the Arts (near the Pedestrian Bridge). More dates will be added. If you want to lead a group ride, please email [email protected] with the day, time, and pace.

• Sat, Sep 28 @ 5:30a
  • Ride Leader: Sarah Silverman
  • Route: #10 | 73.8mi
  • Pace: 11-12 miles / hour
  • Estimated Time (with Breaks): 7H, finishing around 12:30p
  • Refreshment: Bathroom stop with water refill station available at halfway point. Coffee Shop approximately 70% (if absolutely necessary). Water refill station approximately 90%.
  • Notes: Bring 7 L / 240 oz of water (more advisable) and 175 g of carbohydates / 700 calories.

Training Tips

• Starting Fitness: Ensure you’re comfortable riding 20 miles before starting this training program.
• Hydration: Plan on approximately 0.75 L / 25 oz of water per hour in the summer. That’s approximately 1 standard water bottle per hour of riding. While there are limited water refill stations along the sample routes, it’s best to carry all your water needs with you in case a station is not working. Training with the extra weight will make race day much easier. For long rides, plan on bringing 2-3 water bottles AND a camelback or equivalent. If you do not need to pee at some point on a long ride, you’re not drinking enough water. If your pee is dark after your ride, you need to drink more water on your next ride. For rides greater than 3 hours, it’s helpful to add electrolytes to your water.
• Food: Eat a little food every hour for rides 2+ hours. For most medium-paced endurance riders a good rule of thumb is 100 calories / 25g of carbohydrates per hour. Bananas, gummies, and granola bars are all great options. If you feel exhausted after your ride, it is a sign to eat more carbohydrates on your next ride. For rides over 3 hours, make sure to eat a small meal before the ride and (VERY IMPORTANT) eat real food (e.g. sandwich, pasta, rice & beans) within 60 min of finishing your ride for quick recovery.
• Saddle: Get a stiff saddle, especially leather. Foam and other squishy materials will leave you feeling very sore after an endurance ride. Bike Saviours has many used saddles for very little cost.
• Protection: Helmet, riding gloves, eye protection (sun glasses or clear glasses), long sleeve shirt, and sunscreen are all important for long distance summer endurance riding. 

Recommended Training Routes

All routes begin and end at the North Side of Tempe Center for the Arts (near the Pedestrian Bridge)

Training Schedule Key

• B = Base Training: The pace you’ll ride the race. You should be able to have a conversation. If you’re out of breath, slow down!
• T = Tempo Training: Faster than normal, but you should be able to keep the pace for long intervals. You should only be able to speak in short sentences.
• I = Interval Training: Push yourself hard for 3 min, then rest 3 min. Repeat with 4-5 intervals. Adding a second day of interval training each week is helpful. This will help with the hills on the course, since it’s relatively flat around Tempe.

Century – Our Training Schedule

TBAG board members will be following the schedule below closely. Feel free to stop in and join on any ride; however, only the official rides above will have a guaranteed ride leader.

Century – Ideal Training Schedule

This is an ideal training schedule to prepare you for a Century Bike Ride. Feel free to adapt and mix with your preferred routes.