Welcome to the Empire State Ride Blog! You’ll find all the tips, tricks, and info you’ll need to help you train, fundraise and prepare for the ESR right here.

Take your social networks for a ride

The Empire State Ride is fast approaching, and your friends and family have no doubt asked how they can keep up with your journey in real time. What better way than Facebook, Twitter or Instagram? Read more


If your group is looking for an advantage, drafting is the ultimate energy saver. Read more

Descending 101

It takes calm nerves and a steady body to descend with finesse and ease. Here are a few tips to help you improve your descending. Read more

Tips for Staying Safe in the Sun

Long hours spent training outside can result in harmful sun exposure for your body, but there are several ways to help minimize the risk of getting burned while you are on your bike. Read more

Climbing 101

The Empire State Ride includes quite a bit of elevation change, and of course, it is not all downhill. In addition to adding hills to your weekly rides, there are a few things you can do to help make... Read more

How You Can Support the CimaVax Vaccine

Roswell Park is leading the nation in bringing a new lung cancer vaccine developed in Cuba to the United States. As an Empire State rider or donor, you can help fuel the pace of this exciting initiative. Read more

The Low-down on Helmets

You should be well into your training for the 2016 Empire State Ride by this point in the year. And while your bike fit is most likely dialed in, and you hopefully have found cycling shorts that are comfortable,... Read more

Massage for Recovery

Massage helps to loosen tight spots, flush toxins and keep fascia and fibers loose to promote optimum recovery and prepare your body for more efforts. But what type of massage should you get? There are a few types to... Read more