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Cycling Safety 101

We're counting on you!

Two riders practicing good safety

The Empire State Ride is counting on everyone, regardless of cycling experience, to ride safely. We ride in all types of traffic conditions – big city streets, mixed use recreational paths, rural roads, village streets and everything in between. Along the way, you’ll encounter pedestrians, other cyclists and all types of vehicles, including cars and horses and wagons. To avoid accidents and injuries, it’s vital to pay attention to your surroundings and follow safety procedures.

Here is a list of all required safety gear:

Bicycle - Free transport icons A properly fitted CPSC-certified bicycle helmet. Consider MIPS or WaveCel for added protection. If your helmet doesn’t fit, is older or has cracks in it, replace it.

Bicycle - Free transport icons Front and rear lights, specifically a front white headlight and rear red tailgate. Bring extra batteries!

Bicycle - Free transport icons Bike repair kit and extra tube. Though Empire State Ride provides professional bike safety checks and repairs at camp each day, it’s always important to have a bike repair kit with a pump or CO2 and extra tube, just in case.

Bicycle - Free transport icons A bike mirror to see behind you.

Bicycle - Free transport icons An ESR-issued safety triangle (right).

bike safety triangle

Here are safety highlights that we must follow.

cone, pylons, safety, sign, traffic Follow the rules of the road.

cone, pylons, safety, sign, traffic Learn and use hand signals.

cone, pylons, safety, sign, traffic Make your intentions known well in advance to avoid causing an accident from behind.

cone, pylons, safety, sign, traffic Call out your passes.

cone, pylons, safety, sign, traffic Ensure cars are not coming up from behind before you make any passes.

cone, pylons, safety, sign, traffic Use your head and taillights each day (charge them overnight).

cone, pylons, safety, sign, traffic Wear bright clothing and your ESR-issued safety triangle.

cone, pylons, safety, sign, traffic Obey all traffic signs and lights. There are no closed courses on ESR.

cone, pylons, safety, sign, traffic Ride right – safely out of automobile traffic, on the shoulder, to the right on paths.

cone, pylons, safety, sign, traffic Take the lane with care to make turns against traffic.

cone, pylons, safety, sign, traffic Ride no more than two abreast, where safely possible, otherwise ride single file. NEVER ride 3-4-5 abreast. Do NOT hog the road to chit-chat.

cone, pylons, safety, sign, traffic Do NOT ride left of the center yellow line.

cone, pylons, safety, sign, traffic Do NOT impede traffic. Let cars safely pass.

cone, pylons, safety, sign, traffic If you must stop, pull off to the right, out of traffic.

cone, pylons, safety, sign, traffic Pacelines are dangerous in mixed groups of cyclists and on mixed use paths.

cone, pylons, safety, sign, traffic On trails, look both ways when crossing a road.

cone, pylons, safety, sign, traffic Beware of trail gates and/or bollards at intersections and trailheads.

cone, pylons, safety, sign, traffic Be courteous to other trail users and alert them to your approach.

cone, pylons, safety, sign, traffic Stay well hydrated.

cone, pylons, safety, sign, traffic Use sunscreen and/or protective clothing

cone, pylons, safety, sign, traffic Earbuds and personal audio are dangerous if you can’t hear hazards. Use one bud only or use bone buds that do not go in the ears. Adjust your volume so you can hear vehicles and other people.

 

Check out this safety video, courtesy of the League of American Cyclists

Fundraising tips for first-time riders

Ready to become a road warrior?

When you sign up to ride with us across New York State, you’re committing to raising funds that pave the way for innovative cancer research and clinicals trials. Much like training for the 500+ mile adventure, becoming a fundraising master can also take practice.

The good news is you’re not in this alone!

Our Empire State Ride team is providing you with a wide variety of fundraising tools, including imagery ready for your social media feed, the ESR MyHub App and print materials like custom business cards. Read more about the fundraising tools available here.

As you’ll learn throughout your journey, your fellow road warriors can also be a great source of guidance. We asked registered riders in our private Empire State Riders Facebook group to share their advice for first-time fundraisers.

Rider on the road showing a sign of strength

Here’s a look at what they had to say:

  • Thomas F: “Start now by leveraging social and business cards!!!”

  • Shelley A: Start early … some will be happy to donate to your ride. Others need an incentive. If you can get a major prize, (TV, tickets to a game, etc.), then run a raffle. They love a chance to donate while having a chance to win something. Good luck!”

  • Dennis B: “Be creative – we are doing football squares, bowling. Some people are doing beer blasts. Key – be sure to tag people on Facebook when someone gives you a donation and thank them. That really helps your friends see it. Their friends see it, etc.”

  • Mark S: “A local brewery is letting me run a 50/50 during their trivia night!”

  • Steve M: “Some businesses will let you do a match event and donate a portion of proceeds to your ride. I did this twice with Chipotle. Invite friends/family on a specific night to get dinner at your local participating restaurant, and they donate 33%. Easy to do!”

  • Maria C: “My father said always just ask, 😊 You may be surprised, and I always keep my letters and cards with me. Ask everyone you know!”
  • Greg P: “March Madness contest. Get businesses to donate prizes. Then contestants make donations to ESR to get a ballot and play. We have a traveling trophy with names of winners from the previous 28 years.”

  • Chris H: “Don’t say their ‘no’ for them. If you don’t ask, then are you saying their ‘no’ for them. Don’t be shy. Don’t be discouraged by the no’s you get. But at least give them a chance to say ‘yes’ by asking.”

The back of a rider in an excelsior jersey at #ESR22
  • Marah C: “Tell everyone about the incredible event!”

  • Alan K: “You and your donors should check with their employer to see if they offer a company match for any donations made to ESR. My company will match up to $1,000 to any 501c3 charitable organization.”

  • Michelle Lynn B: “Always ask and give people the opportunity to give!”

  • Mark S: “If you do a 50/50 event, be sure to add a Venmo or QR code.

  • Jason M: “Be assertive. Lives depend on this mission.”

Want more fundraising tips? Check out last year’s advice to first-time riders.

Need more guidance?

Please contact the Empire State Ride team at 716-845-3179 or via email at empirestateride@roswellpark.org.

Let’s Get Started: Finding the Right Bike

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ESR Logo

This is part one of a blog series for first-time riders written by first-time Empire State Ride road warrior, Jenna. Join Jenna in learning the ropes as you prepare to ride 500+ miles to end cancer. 

“In a lot of ways, the Empire State Ride is the exact opposite of the a race in that the people who are finishing at the end are getting some of the biggest cheers.”

I’m not a cyclist. But I have spoken with people who have done the Empire State Ride and heard many uplifting and inspiring stories. It has quickly become evident to me that the ESR journey is something special. So, I signed up as a first-time rider. Now, it’s time to get started.

As I prepare for my 500+ mile trek alongside new and returning riders, I know I have a long way to go. But I’ve started spinning regularly to build up to the beginner ESR training plan. I also swapped out my old Schwinn hybrid for a new-to-me road bike so that I can ride safely, efficiently and without injury.

Here are a few tips I’ve learned throughout my bike research:

There are many types of bikes out there: trail bikes, hybrids, road bikes, touring bikes; each one has a specific purpose. Road bikes are designed with speed and agility in mind, and their lightweight frame makes them ideal for tackling mileage when you don’t have to carry a ton of luggage (ESR takes care of that for you!). Touring bikes are built with a heavier frame and thicker tires to absorb the vibrations in the road. For long distances, a good endurance (not race) road bike is the best option.

Once you’ve figured out your bike type, you’ll want to make sure you’re looking at bikes that are the right size for you. You can find sizing charts online to determine the right frame, but you should also think about your contact points (meaning your pedals, handlebars and saddle) and other factors like your top tube length.

If you’re new to the sport like me, you’re best to leave this part to the experts — which brings me to my next point.

Your local bike shops understand sizing better than anyone and can either a) get you set up with a new bike or b) make any necessary adjustments needed on your bike so that it fits you. on Content

Road bikes can be expensive. While it can be tempting to buy a cheaper bike from a department store, quality is important when riding 500+ miles. If you are looking to buy secondhand, make sure you’re doing your research and then take it in for a proper tune-up and fitting.

This one is especially important. Make sure that you have the right gear to go along with your new bike, specifically:

  • A CPSC-certified bicycle helmet. Make sure you’re following the manufacturer’s instructions and replacing your helmet every few years, because materials degrade over time. It’s also important to ensure your helmet fits correctly, meaning that it’s low on your forehead, the straps are evenly adjusted, and it does not swivel.

    If your helmet doesn’t fit, is older or has cracks in it, replace it.

    You should also consider investing in a helmet with a Multidirectional Impact Protection (MIPS) system. This technology is relatively new and was developed by specialists in Sweden to absorb shock and better protect your head. You can also consider WaveCel technology as another advanced option.

  • Front and rear lights. Empire State Ride takes place on open roads and trailways. Having a front (white headlight) and rear (red tailgate) ensures that cars passing by you will clearly see you as you ride along. Make sure you use rechargeable batteries or bring extras, as well!

Individual registration.

More safety tips

If you’re just getting started with training or considering joining as a new cyclist, let’s get started together. Share your experience with us by email at empirestateride@roswellpark.org or on our social media pages.

 

 

The Road to Empire State Ride, brought to you by Port X Logistics: Behind the Scenes

Presented by

Solid Yellow Port X Logo

Meet the Team

As you’re getting ready for your 500+ mile trek across New York State, so is our Empire State Ride operations team.

Every facet of Empire State Ride is mapped out months in advance, though ever-changing details require operations to pivot as the journey demands. The team thinks of all the elements, big and small, so that when you’re on the road, you can focus on the ride rather than the logistics.

Meet Megan, Ashley, Katie and Tom — the operations crew that works year-round to make this adventure possible.

This is a photo of the Empire State Ride Operations Team

“It’s like a big puzzle, like math. You’ve got to go in and figure out solutions to the problems,” said Senior Special Events Operations Coordinator Megan Maslach.

And to make sure the puzzle that is ESR is put together by July, it takes planning — a lot of planning.

“It’s a yearlong process. Even as we’re at a camp, I’m already talking to the venue about next year,” said Production Manager Katie Menke.

Once the team returns home to Buffalo, weekly meetings pick back up in full force to prepare for the upcoming ride. Still, when the weeklong event actually arrives, flexibility is key.

“Our team is really good at working on the fly and troubleshooting. We do an incredible amount of planning, but so many things happen when we’re out there, and our team is just so good at improvising,” said Katie.

Operations Manager Tom Johnston says the biggest obstacle is keeping an eye on all the moving parts.

He added, “Every site is different, and every site has its own flavor and challenges.” 

Camp Life

This is a photo of Katie on the ops team speaking at Wagner College during #ESR22
This is a photo of several rows of tents, featuring the camp life at ESR.
This photo shows members of the ESR staff at #ESR22

In addition to the route itself, camp life is a key part of the ESR experience. Each camp has a rider reception and services hub, tenting area, dining and program tent.

Among her various duties, Katie handles campsite logistics. This includes “everything that goes into rolling into an empty field and building a small village for us for that day,” Katie said. She emphasized that it’s a team effort, with collaboration from members of the ops team, vendors, caterers and more.

While the existing infrastructure varies from one site to the next, riders will always have access to portable restrooms and a traveling shower truck. Booking those amenities is one of Megan’s many tasks.

“I enjoy figuring out what we need to make a space habitable for 350 people,” said Megan. “My favorite part is creating a one-day home for people at each spot.”

Perhaps the most impressive aspect of the camp life at ESR is that each site is set up and taken down daily as the group rides across the state.

“After the riders leave at around 7:00 a.m., we pack up everything. The tent company packs up 300 tents individually. They roll them up, put them in their trailers, drive an hour to the next place and unload them all,” said Katie. “They even use a leaf blower to dry them out. They inflate air mattresses, they put a camping chair next to each tent and, somehow, they’re ready to go by 2 p.m. or so when the riders arrive after a day on the road.”

Adjusting to Scale

The first ESR took place back in 2014 when founder Terry Bourgeois rode solo from New York City to Niagara Falls on a pursuit to raise critical funds for cancer research at Roswell Park. Over the last nine years, his passion project has inspired hundreds of people to get involved.

Today, there are more than 200 people who join ESR on the road each year — and counting!

“As the event has grown, we’re always thinking about adjusting to scale so that we don’t lose that family-feel, but we also are able to deal with the larger numbers and be more efficient,” Tom explained.

Despite the size of ESR, riders, staff and volunteers alike often use the word “family” to describe the experience. Maintaining the special sense of community that is unique to this ride is essential. “It’s a big production, so much planning goes into it. There are lots of nuts and bolts and moving parts, but somewhere in there is that personal connection,” said Tom.

In recent years, the team has managed all operations in house for ESR. While there’s always room for growth, they say the process has been incredibly fulfilling and successful — creating a kind of synergy with everyone involved.

“I think what’s unique to our event is that it’s not just a bike tour. It’s very much about the cause and about fundraising and about everybody’s stories,” Katie added, “And our team is able to bring those concepts together for our week-long ride.”

Join the ESR Community

Of course, everyone plays an important role in Empire State Ride, including you!

Whether you want to get involved on the frontlines of the adventure as a rider or behind the scenes as a volunteer, members of the ops team say it’s a journey you truly have to experience to understand.

“It doesn’t take seven days to cross New York State. It takes seven hours, but you stretch it out and you see things. You see small towns. You see families who come out to help us. You connect with the community,” said Tom.

And after a year of planning, pivoting and preparing for this one-week-event, the result is an unforgettable journey, with memories to last a lifetime.

This is a group photo of several riders at #ESR22

Rider Spotlight: Alan Kurtz

Meet ESR Road Warrior Alan Kurtz

Alan talks about the Hometown Challenge, overcoming obstacles and honoring 75+ loved ones

Alan Kurtz, 64, sits in front of a wall of race T-shirts, all cut down to squares and stitched together into a quilt that speaks to his lifelong passion. In front of them rests his road bike, a towel draped over the handlebars from his most recent ride. Running has always been at the center of Alan’s life. He’s completed seven marathons and qualified for the Boston Marathon — one of the world’s most prestigious and competitive running events. He ran the 26.2 miles with pride despite a sprained ankle. Later in life, he began competing in triathlons, which brought him into the world of cycling. Once he discovered Empire State Ride, the rest was history.

WHY EMPIRE STATE RIDE MATTERS

Image shows the back of Alan's custom jersey with the names of 75 people lost to cancer.

Like many, Alan has a personal connection to the cancer cause. He lost his father to cancer in 1984, and since then, he’s constantly sought out ways to honor his father’s memory. Walks and short races to raise money weren’t for Alan; he wanted something that would challenge him and combine his love of endurance sports. That’s when he saw a suggestion on Facebook for a 7-day bike tour. He clicked through, learned about the Empire State Ride and read that it supported clinical trials and cancer research at Roswell Park Comprehensive Cancer Center. He knew he had to become a road warrior.

In 2017, Alan embarked on a journey of a lifetime to end cancer, joining his fellow road warriors in tackling the 500+ miles from New York City to Niagara Falls. He’s been involved with the event ever since. Along the way, he has honored his father’s 56-year legacy, as well as a growing list of other loved ones affected by cancer: his mother who passed away in 2018, his mother-in-law who passed away in 2016, his father-in-law who passed away in 2020, his uncle who lost his battle in 2022 and 71 others affected by various forms of cancer.

Alan also honors his own battle with prostate cancer after receiving a diagnosis this past year.

With cancer affecting so many facets of Alan’s life, he knew he’d keep coming back to Empire State Ride year over year. Of course, life sometimes has other plans.

RIDING THROUGH IT ALL

A global pandemic, the loss of loved ones, hip surgery and other obstacles have kept Alan from joining his fellow road warriors on the road in recent years. But that hasn’t stop him from participating. He’s completed the Empire State Ride 500+ Mile Hometown Challenge multiple times, always finding new and innovative ways to cover the distance.

This past year, Alan rode up the eastern seaboard of his home state of Florida over the course of seven days. He charted out a course that traveled along the east coast from his home near West Palm Beach, finishing up just north of Jacksonville, booking hotel rooms each night along the way. His wife followed him on his journey, meeting him at preset rest stops (with nutrition and hydration) and the “finish line” in front of each hotel.

Along the way, Alan took in the sights, including a statue of a tin man, piglets, Daytona Speedway and a PGA tournament golf course.

“It was beautiful. I’ve seen many parts of Florida driving, but riding it just gives you a whole new perspective. You can take in so much of the scenery: the local developments and real estate, the river, along the Intercoastal Waterway and, of course, the beach. It was really just a great ride. I’m glad I did it.”

For the challenge, he had two jerseys designed. One jersey indicated that his “Sunshine State Ride” was in support of the Empire State Ride; the other included the names of 75 people who motivate and inspire him to ride, a list that is not comprehensive.

“They are not alone,” Alan says. “More than anything, they (and numerous others) are why I ride!”

ALAN'S ADVICE ON THE HOMETOWN CHALLENGE

The beauty of the 500+ Mile Hometown Challenge is that you can log the miles on your terms while still raising funds for the same impactful cause. You can ride anywhere in the world and break up the miles however you choose during the month of July (or beyond).

“If this is a cause that you really believe in and you want to do something about it but can’t afford to go on the road, the Hometown Challenge is your best opportunity to do it,” Alan says. “It’s not that hard if you put your mind to it.”

Here are some of the great benefits you’ll get when you sign up for the challenge:

  • A private Facebook group with fellow riders to connect, share advice and ask questions
  • The new ESR myHUB app
  • Access to experts, including a fundraising coordinator, cycling coach and more
  • Fundraising tools to help you meet and exceed your personal goal
  • Challenge to track your miles during the month of July
  • Rewards to celebrate your milestones
  • A team of other cyclists from around the world, ready to take on this adventure with you

“ESR, to me, is not only about the challenge; more importantly, it’s about the cause. Figure out what you’re comfortable with, get dedicated, get motivated and get out there and do it,” Alan says. “You will get better, you will get more comfortable, and you’ll be able to go farther. It’s not about speed, but you will find yourself going faster, and you’ll find yourself just loving it.”

JOIN ALAN AT THIS YEAR'S RIDE — IN PERSON OR VIRTUALLY

Coach Charlie Livermore: Pedaling Efficiently

Charlie Livermore sits in a chair wearing an Empire State Ride jersey and smiles.

The Empire State Ride is lucky to have the support of professional cycling coach Charlie Livermore as an advisor and friend. Charlie is not only a coach at Carmichael Training Systems, but also serves as a training consultant on our adventure across New York State. He offers his expertise and tips to all ESR riders and joins us on the road each July to ride 500+ miles.  

Coach charlie LIvermore on Pedaling

This is a short version of a much longer talk on pedaling that Charlie will present at the ESR. The aim of this blog is to give you a simple technique you can practice to improve your pedaling efficiency.

Training for 2023 ESR requires lots of time at an easy, conversational pace (endurance intensity). Athletes often find this important piece of the training puzzle boring and repetitive. It’s too “easy” to keep your mind focused on the workout execution and counterintuitive to the old “no pain, no gain” cliche. But there’s no better time to practice your pedaling mechanics and improve your cycling efficiency than during those 60’ to 6-hour endurance rides. The smoother and more efficient you can train your pedaling stroke, the less energy you require to maintain your power or speed — and who wouldn’t benefit from that?

Think of a pedal stroke in the same way you might think of a golf swing, tennis swing or swim stroke. It’s a complex series of muscle activation of the hips, gluteus and leg muscles to act on moving the crank in a circle to create maximum torque. The longer you can create torque around the pedal stroke, the better. This is referred to as the duty cycle.

In the image below, you can see what the duty cycle of an efficient cyclist looks like compared to the duty cycle of most recreational cyclists.

On the left, the efficient cyclist starts applying tangential force when the crank is behind 12 o’clock (green) and ends at about 7 o’clock (pink). On the right, the duty cycle starts at 1 o’clock (pink) and ends before 6 o’clock (green).

A graph that shows the pedaling range of advanced and everyday riders.

It’s clear that there’s much more time in the duty cycle of an efficient cyclist. If you think about what’s happening on the other side of the crank of a short duty cycle, there’s a whole lot of time where there’s no force on the pedals at all. This results in the bike decelerating, forcing you to reaccelerate with every pedal stroke. If you have a hard time keeping your speed in a headwind or on a climb, you most likely have a short duty cycle.

So, how do we practice and change our pedaling efficiency? It’s really easy in theory, but it will take some time to adjust. Human are programmed to walk not pedal, and we are essentially applying walking biomechanics to pedaling, which looks like this: push down, wait for the feedback when our foot feels the floor, and then begin the process with the other leg.

To change that, we have to avoid reaching the floor and stop thinking about pushing down. Instead, think about pushing across the top and sweeping back before you feel the bottom. You don’t have to think about pushing down. That will happen naturally.

A graph that shows the pedaling range of advanced and everyday riders.

Quick tips

Things to think about and work on while practicing efficient pedaling technique:

  • Pedaling in the saddle is a two-joint action: hip joint and knee joint. No need to act on the ankle joint. No ankling.
  • Walking is a two-joint action: knee joint and ankle joint. We are not walking.
  • Think about pedaling from the hips, not the feet. Unless you’re sprinting, you should never feel much pressure on your foot against the pedals.
  • The push over the top starts by activating the muscles that extend the hip — the gluteus and rectus femoris.
  • The bottom sweep starts by activating the hamstring to close the knee joint. Try to feel your heel pulling back against your shoe.
  • To begin this technique, first focus on getting the sweep right. Try pedaling exclusively with the hamstrings (posterior chain) to activate and program this part of the stroke.
  • Imagine staying close to the top and the bottom of the circle. Do NOT overextend your leg on the downstroke or lift it too far over the top on the upstroke.
  • You are not pedaling in full circles! The pedal stroke is from 11 to 7 on a clock. Don’t overuse your hip flexor to “lift the leg.”
  • The advanced version of this technique is to synchronize the push over the top with the sweep through the bottom.

Thanks for reading!

Coach Charlie

Fundraising made easy: connect your dashboard with Facebook

Fundraising $3,500 is a challenge, but when armed with the right tools and attitude, it’s easier than you think. 

One of the best tools to help with your fundraising is integrating your online fundraising dashboard with your personal Facebook page. This allows you to easily spread the word about your fundraiser and track your progress. You can also send updates on your progress, making it that much simpler to reach your goal. Additionally, your friends and family can donate when scrolling through their newsfeeds. The best part? Your progress will be reflected in your fundraising thermometer, both on Facebook and on your Empire State Ride fundraising page, so people can stay up to date on your journey. 

Here's How to Connect Your Fundraiser to Facebook

Log in to your fundraising dashboard.

Access your dashboard through the Empire State Ride website, by clicking “log in” in the top right corner. Open Facebook in a separate tab and log in.

Locate the blue box and click "Edit Fundraiser Content."

Locate the blue box in your dashboard that says, “Raise Money Directly on Facebook.” In that box, click, “Edit Fundraiser Content.”

Facebook integration image of blue box

TIPS

  • If mobile doesn’t work for you, try connecting on a desktop and make sure that pop-ups are not blocked in your browser.
  • Edit your Facebook content, including your title and story, before connecting to Facebook.
  • When you’re ready, click “Save and Connect Fundraiser to Facebook.”

After being redirected to Facebook, follow the prompts to connect.

  • If you’ve used Facebook fundraising for the Empire State Ride before, you will not receive any pop-ups. Instead, you’ll receive a notification on Facebook saying your fundraiser is live. On your fundraising dashboard, the blue box button will change to say, “Go to Facebook Fundraiser.”

Promote your fundraiser.

Promote your fundraiser on Facebook by sharing or inviting people to your fundraiser to start receiving donations. 

image shows a facebook dashboard

This tool will allow you to spread the word about your fundraiser, engage directly with donors and reach more people than you ever thought possible. 

If you choose, you can also integrate Facebook through the ESR MyHub app. Read more here.

From rider to volunteer, Janice Hetrick embodies the spirit of ESR

Janice Hetrick of Lancaster rode in her first Empire State Ride back in 2017. She says her friend proposed the idea and, at first, she was skeptical. After all, cycling 500+ miles across New York State is no easy feat. But after that first ride, ESR became a part of Janice – and Janice became a part of ESR.  

“It’s a time to concentrate, to think, to enjoy the beauty of New York State while you’re riding.”

The ride appealed to Janice for two reasons. First, she is a runner and athlete. ESR was a challenge she was prepared to tackle. Second, the mission to raise funds for cancer research resonated deeply with her.

Janice is a breast cancer survivor and several other family members have also battled cancer. In fact, her brother is currently being treated at Roswell Park for pancreatic cancer. She says ESR is her calling to give back.

Janice Hetrick at ESR

A community of thrivers

Janice Hetrick and her mother at the finish line

Of all the memories Janice has on the road at ESR, crossing the finish line for the first time is one that stands out.

“I saw my mom there. My mom is also a breast cancer survivor, and she was really leery of me doing the ride for the first time,” said Janice. “But then when she saw me at the finish line, she was crying away, saying, ‘I’m so proud of you. I’m so glad you did it.’

And in the process of getting to that finish line — Janice found community.

“We’re a family,” she explained. “Each year there’s more and more of us who have defeated cancer and are fighters, or if you want to call them thrivers.”

In 2022, a knee replacement kept Janice from being able to return as a rider. Still feeling compelled to be a part of the adventure, she decided to take on a different role at ESR.

From rider to volunteer

For #ESR22, Janice returned to the road as a volunteer for all seven days of the adventure. Along with her desire to give back, she brought an energy that kept the riders going.

“I still knew a lot of people who rode. So, each day, I would wear a different outfit for the different types of cancer.”

Janice took on a variety of tasks while volunteering, from manning one of the rest stops to squirting riders with a water gun when they needed a cooldown and assisting at the HUB (Hospitality Updates and Beverages), which is the central spot for rider information. With each job, she made it fun!

Although through a different lens, she even got to relive that moment of crossing the finish line.

“By volunteering, you are still capturing the moment of everyone arriving at camp just like you arrived at camp. You can see them pedaling and cheer them on. We all had bells and whistles. We cheered them on just as the volunteers cheered me on as I came into camp.”

The experience was so impactful that Janice plans on returning as a volunteer for #ESR23.

For others interested in volunteering, Janice said, “I would explain to them how emotional this is to volunteer. It’s captivating. It’s an uplifting experience.”

Group photo at ESR

Charlie Livermore’s 2023 ESR training plan

Charlie Livermore talks during orientation for the 2022 Empire State Ride

The Empire State Ride is lucky to have the support of professional cycling coach Charlie Livermore as an advisor and friend. Charlie is not only a coach at Carmichael Training Systems, but also serves as a training consultant on our adventure across New York State. He offers his expertise and tips to all ESR riders and joins us on the road each July to ride 500+ miles.

The Training Plans.

Hi, everyone. Coach Charlie here.

I’m happy to announce that the 2023 ESR Training Plans are now available.

As a coach, I’ve been challenged to provide the right advice for a wide a range of riders. The training load necessary for an advanced rider is too much for a beginner and the correct dose for a beginner will not help an advanced rider. To make it easy, I divided the ESR rider community into categories and created three versions of the training plan.

Advanced Training Plan

The advanced rider plan is designed for cyclists who ride all year around, and cycling is their primary sport. These cyclists can easily tackle the distance of the ESR. Their goal might be to ride the 540 miles at the highest average speed they can achieve every day or use the training stimulus of a big volume week to prepare for another event goal. The average speed of this group is generally 18-20 MPH.

Intermediate Training Plan

The intermediate rider plan is also designed for cyclists who ride all year around. These riders won’t have a problem tackling the distance, but it will be a significant challenge. The average speed of this group is generally 14-16 MPH.

Beginner Training Plan

This group consists of riders who are either brand new to cycling or start training in the spring and summer months just to prepare for the ESR. Average speed of this group is generally 10-12 MPH.

The biggest difference in these plans is the start date and the length. For beginners, I stayed with the original 22-week plan since most of those in this category don’t have an indoor training option and can’t ride outside until spring due to weather conditions. The intermediate and advanced plans assume you have an indoor training setup or can ride outdoors.

Before you begin, familiarize yourself with the terms below. Understanding your rate of perceived exertion (RPE) and breathing rate are especially important to ensure you’re working at the correct intensity. Read more about how about how to follow the ESR training plan below.

Whether this will be your first ESR or you are an experienced multi-day event rider, you’ll benefit from following one of the structured training plans.

Preparing your body for the challenge of riding 500+ miles isn’t just about riding more. You’ll achieve a better level of preparedness with quality training over quantity. Anyone can do the Empire State Ride; even a time-crunched athlete can feel confident at the start line if they train right.

Start every workout with a warm-up.

Warm-ups can vary, but you want to do at least 15 minutes of conversational pace riding before you start any high-intensity-interval workout. Focus on the execution of the intervals rather than time. After you warm up and complete the intervals, complete the remaining prescribed time of the at an easy endurance pace. Workouts will be listed with a total duration that is longer than the total time of the actual intervals to account for this. 

I prescribed all workout intensities based on Rate of Perceived Exertion (RPE), a measure of workload to determine how hard you feel you are exercising. In a training setting, the RPE scale is from 1-10 (1 being no exertion and 10 being a maximum effort). Each workout in the training plan has an RPE associated with it to help guide you to the prescribed intensity. Below, Table 7.1 Workouts, RPE and Breathing Rate lays out what you’re trying to accomplish with each workout to understand the scale.

Chart of terms

Recovery Miles (RM)

Recovery miles need to be very easy to allow you to recover from previous workouts. They’ll range anywhere from 40 – 60 minutes and should be substantially easier than endurance miles. It should be 2-3 on an RPE scale and have a frequency of 2-3 times per week.

Endurance Miles (EM)

Much of your riding time will consist of endurance miles. Many people refer to this as their forever pace, but it’s also the time around your interval sets. These rides should be a 4-5 on the RPE scale and range from 90 minutes to 6+ hours. Your speed will vary with hills but remember to keep your rate of perceived exertion (RPE) the same. Going uphill at the same speed requires more work, which can turn your endurance miles into steady state quickly.

Tempo (T)

Tempo workouts are faster than endurance miles but not all out (at your “lactate threshold”). These workouts help develop a stronger aerobic engine by maintaining an effort outside of your comfort zone. They should be a 6 on an RPE scale and range from 15 – 45 minutes for each interval. Be very careful that you don’t let your intensity level get into your lactate threshold. It’s easy to let it creep up, but faster doesn’t always mean better. You need to be able to sustain that pace for longer periods of time to get the best adaptation.

Steady State (SS)

Steady state workouts are probably the most well-known of these workouts. They’re an important part of training and very strenuous. They should be done at or slightly below your lactate threshold at an RPE of 7-8. These intervals are shorter than tempo because of the intensity involved. Each interval ranges from 8 to 20 minutes and has a 2-to-1 recovery ratio. A typical workout may look like 3×10 min with 5 minutes of active recovery between each interval.

Power Intervals (PI)

Power Intervals are short, extremely strenuous intervals that help develop your VO2max. They last 1 to 5 minutes at an RPE of 10. Warming up before these is even more important, so make sure to get in 15-30 minutes of conversational riding before you start the intervals. The recovery period is 1 to 1, so 1-minute intervals have 1 minute of active recovery.

Fast Pedaling (FP)

This workout should be performed on a relatively flat section of road or on an indoor trainer. The gearing should be light, with low pedal resistance. Begin slowly and increase your pedal speed, starting out with around 15 or 16 pedal revolutions per 10-second count. This equates to a cadence of 90 to 96 RPM. While staying in the saddle, increase your pedal speed, keeping your hips smooth with no rocking.

Concentrate on pulling through the bottom of the pedal stroke and over the top. After one minute of fast pedaling, you should be maintaining 18 to 20 pedal revolutions per 10-second count, or a cadence of 108 to 120 RPM for the entire amount of time prescribed for the workout. Your heart rate will climb while doing this workout, but don’t use it to judge your training intensity. It is important that you try to ride the entire length of the fast pedaling workout with as few interruptions as possible.

 Rest Between Intervals (RBI)

This is the rest time between each interval. Note that this is active rest. The RPE is low at 1-2 but don’t stop pedaling during the RBI period.

Rest Between Sets (RBS)

This is the rest time between sets of intervals. Note that this is active rest. The RPE is low at 1-2 but don’t stop pedaling during the RBS period.

Here is a typical steady state (SS) interval workout:

 60min w/ 3x6min (SS), 3min RBI

 All workouts start with the total time. In this case, it’s 60 minutes. Within the overall time, there is a specific interval set of three intervals. Each interval is 6 minutes long at the Steady State (SS) intensity and the rest between each 6’ interval RBI is 3’. The total amount of time of the interval set is 24’. So, what to do with the remaining 36’? Use some of the time before the interval set to warm up and ride the remaining time, less 5’, for a cooldown, at endurance miles (EM) intensity.

Interested in a personalized plan?

For those of you who are looking for a plan customized to your specific schedule and goals, contact me for a free coaching consultation at clivermore@trainright.com.

Get the Empire State Ride Fundraising App

Enhance your fundraising with the ESR MyHub App.

Riding 500+ miles across New York State makes you a road warrior; raising critical funds for cancer research makes you a champion.

Let the ESR MyHUB app supercharge your fundraising efforts and get you ready for your Empire State Ride adventure.

This is an image of the ESR myHUB app home screen.
This image shows another screen capture of the ESR myHUB app homepage.

Here are some of the great things you can do with the app!

  • Personalize your fundraiser and track your fundraising progress
  • Accept in-person check donations with state-of-the-art scanning technology and bank-grade security feature
  • Send emails or SMS messages to your contacts asking for support and donations
  • Connect the app to your activity tracker. Earn badges and compete against fellow road warriors in fitness and fundraising challenges
  • Integrate with your ESR fundraising dashboard and Facebook fundraiser
  • Share your page on Facebook, Twitter and LinkedIn
  • And much more!

How to get started.

The ESR MyHUB app is free to download in the App Store or Google Play. Search for “ESR MyHUB” wherever you download apps.

Use the User Name and Password that you set up to log into your Fundraising Dashboard. After your first login, you can also use facial recognition to get into your account.

If you have any questions about the fundraising app, please contact us!

Email: EmpireStateRide@RoswellPark.org  Phone: 716-845-3179

And for more fundraising tools, visit our fundraising page!

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