Search Empire State Ride

A humble beginning: How Empire State Ride grew into what it is today

Empire State Ride has grown immensely over the last decade. Here’s a look at the event’s early years. 

The original Empire State RIde team in 2015
2015 →
Empire State RIde 2023
2023

If you’ve hit the road with us before or follow Empire State Ride (ESR) on social media, you’ve likely heard about ESR Founder Terry Bourgeois’s first solo ride across New York State. In 2014, Terry set out to test his vision of a cross-state cancer fundraiser that started in New York City and ended in Niagara Falls. But what about the first official Empire State Ride back in 2015 or the second ride in 2016? How did those rides differ from the ESR we know and love?

Empire State Ride has grown significantly over the last decade — in size, reputation and its impact in the fight to end cancer. The event has increased from 10 riders to almost 300 with fundraising efforts for cancer research increasing from $55,000 in 2015 to an astonishing $2.1 million in 2023. Now, we’re striving to hit a collective $10 million dollars raised for ESR’s 10th anniversary.

The First Official Empire State Ride

The 2015 Empire State Ride Route
The 2015 Empire State Ride Route

Back in 2015, the route was much different than it is today and so were the logistics that went into bringing the weeklong adventure to life. That first year saw riders set out from American Youth Hostels in Manhattan, where registration was held, to embark on the experience of a lifetime. Throughout the seven days, they stayed in different camps than the ones lined up for 2024, including:

  • American Youth Hostels in Manhattan (orientation)
  • City Park in Stony Point
  • Unification Seminary in Barrytown
  • Frosty Acres Campground in Schenectady
  • Utica City Park in Utica
  • River Forest Campground in Weedsport
  • Spencerport High School in Spencerport

There were no shower trucks, rider HUB, catering trucks or elaborate nightly program; the group was small enough to use campground facilities and restrooms. Those riders quickly became close, gathering nightly at bonfires to recount the day’s adventures and relive the trials and challenges of the days — including the hills.

“The first route was very different,” says Roswell Park’s Executive Director of Patient and Family Experience Kara Eaton, who was on the road that first year. “It was very difficult, but I built up mental and physical strength to get through and had the support of strangers who became family.”

Among others in attendance on that milestone year were IceCycle Founder Bill Loecher and John “Blue” Hannon, an Adventure Cycling Association leader who lent his expertise on bike tours to the event coordinators. The 11 Day Power Play Founder Amy Lesakowski join in the event’s second year.

Terry at American Youth Hostels, where the original orientation was held

We had close tabs on each other [in 2015]. There were times when the crew loved it, and then there were some hills when I heard riders yelling my name, saying: ‘I’m going to kill him! This hill sucks!’ I took that as a lesson learned, and we eventually took out some of the hills. At the end of the ride in 2015, the concept of ESR was solid. From there, we had to press on and make it real.

Hills and the Original Empire State Ride Route

Along the original route, riders tackled a mix of roadways and trails, similar to today’s path but with some pretty dramatic ascents. The hills proved to be challenging in the moment but eventually became stories shared for years to come.

Blue Hannon describes how one of those hills on day one has become a favorite memory. “My favorite memory of that year was the magnificence of riding through New York City and over the George Washington Bridge. You had to climb to get up to the bridge. But being on the bridge on your bike with the water down there … it was awesome.”

Of course, one of the steepest but most memorable hills came immediately before camp at Frosty Acres Campground in Schenectady on day three. In later years, that hill would become an epicenter for rider support with a crowd loudly and proudly cheering on riders as they ascended the last trying climb that stood between them and a good night’s rest — the same hill from which Team Dragon Slayers was born.

On the road each July, slaying dragons has become an extended metaphor for facing life’s challenges head on, whether you’re crushing a hill or raising money for cancer research. Phil Zodda, a six-time road warrior, recounts pushing against everything he had to get up that hill at Frosty Acres. When he reached the top, a rider named Carlos handed him a “dragon slayer” patch and congratulated him on joining the rank of dragon slayers. Though that hill is no longer part of Empire State Ride, Phil has made it his mission to hand out dragon slayer badges to those tackling hills on day three of ESR.  

“Together, we will slay this dragon called cancer and make the world a better place for future generations,” Zodda says.

Of course, for many, those hills simply made the finish line moment even more memorable. When the road warriors crossed the 2015 finish line (in front of the Niagara Falls Discovery Center instead of its current home on Old Falls Street), they proved how a small group of committed people can persevere, setting into motion a decade of unforgettable memories that have made a tangible impact in the fight to end cancer.

The Growth that Followed

The next year, the event grew to 63 people who raised $252,000, then to 84 people who raised $424,000. Each year brought with it a greater impact for cutting-edge cancer research and lifesaving clinical trials at Roswell Park Comprehensive Cancer Center and beyond.

Looking back, it’s easy to understand how this group of dedicated road warriors has been able to raise more than $8 million for cancer research. Now we’ll ride onward to hit a collective $10 million for cancer research on a milestone year.

Will you join us for the 10th anniversary?

The original ESR jersey

Coach Charlie Livermore: 10 things I love about Empire State Ride

By Coach Charlie Livermore

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.  

2024 marks a milestone in Empire State Ride history: the historic 10th anniversary ride. To mark the occasion, ESR Pro-Level Cycling Coach Charlie Livermore put together a list of his 10 favorite things that he loves about Empire State Ride (ESR). Check it out!

1. The week.

I love that this is a weeklong event. It’s hard to describe in words why this is such an amazing week in my life every year, but I can tell you that at the end of seven days, I’m always wishing for seven more.

2. The opportunity to teach and help.

I love teaching and helping participants find ways to make the challenge a little easier and more fun. I give coaching sessions on select nights and am always available for questions.

3. The cause.

I’m a cancer survivor and experienced a positive outcome from my treatment in a clinical trial. The end goal is to eliminate cancers, but along the way, Roswell Park is developing less intrusive treatments to survive this disease.

Charlie Livermore on the road at ESR
Charlie Livermore alongside other ESR riders
Charlie taking a selfie with other riders at ESR

4. The Roswell Park Alliance Foundation Team.

The passion and organizational skills from this team put this event at the top of well-run events I have done.

5. Eat, Sleep, Ride, Repeat.

Everything is provided so that all you have to do is focus on eating, riding and sleeping. It’s really an adventure vacation.

6. Evening program.

The inspiration, camaraderie and education of the post-dinner evening program sets this event apart from any other. You’ll laugh, cry and go to sleep every night inspired!

7. Volunteers.

ESR has the most committed, fun, energized and helpful volunteers you’ll experience at any event.

8. Food, rest stops and festivities.

Great breakfasts and dinners, plenty of well-stocked rest stops along the routes and fun evening festivities!

Charlie Livermore and other ESR riders eating at a rest stop
Charlie Livermore holds sign with friends at halfway point.

9. Community.

You’ll experience the most interesting, welcoming and inclusive community at ESR.  Everyone is respected, and comfortable in being themselves and expressing all aspects of their identities. Everyone shares a sense of belonging here.

10. Friendships.

You will meet and make friends for life here.

Meet the Long Island Rough Riders

On Empire State Ride, you’re never alone in the mission to end cancer. That feeling is amplified when you ride with a team.

The Long Island Rough Riders have consistently been one of the top fundraising teams at Empire State Ride (ESR). Still, members say they’re defined not solely by the dollars they raise but also by the family they’ve created.

“All skill levels are welcome. It’s not a race. We all finish together. We ride together. We look out for each other,” said Steve Mars, co-chair of ESR and longtime member of the Long Island Rough Riders.

Fellow rider Steve Wasserman added, “This group of about twenty is made up of some very special people who have ridden this ride and have helped raise funds for anywhere from two to nine years. It’s an astonishing group with a common bond.”

While each of their reasons for riding is personal, the Long Island Rough Riders all come together for one shared purpose: raising funds for critical cancer research.

The Team’s Early Days

Like many first-time riders, when Mars signed up for ESR, he didn’t know anyone else on the adventure. He was a mountain biker and had never taken on a ride quite like this one.

Mars explained, “I signed up for this as a way to honor my mother and others impacted by cancer, and I thought it would be a one-off. I bought a road bike and learned how to clip into the pedals. I trained by myself and learned a lot about cycling and then I went on the ride, and I realized what an incredible life-changing experience it is.”

That “one-off” ride turned into eight ESRs, going on nine. He credits the decision to come back each year largely to the people he met along the way — like Richard Noll, John Downey, John Arfman, Mike Simms and Alan Kurtz the founding members of the Long Island Rough Riders.

“It’s interesting because I met and bonded with amazing friends who live in surrounding towns on Empire State Ride. I had to ride across the state to meet people who live one town north or one town south,” said Mars.

The name ‘Rough Riders’ is inspired by Teddy Roosevelt, who has strong ties to Long Island and is also a source of influence for ESR Founder Terry Bourgeois.

Over the years, the Rough Riders have continued to welcome new members from a variety of backgrounds and experience levels.

Riders on the Long Island Rough Riders
Group photo of the Long Island Rough Riders

Why Ride with a Team?

Regardless of your why for participating in ESR, being a part of the community is likely a perk of the decision, if not a draw. By riding with a team, you’ll form that community faster.

Wasserman learned that firsthand in 2023.

He explained, “When I first signed up, I did not know anyone else doing the ride. I found out that there was a local group called the Long Island Rough Riders which I joined to help me in training and to answer questions that I had about the ride.”

The Rough Riders meet up for rides leading up to the weeklong event to help all ESR participants get in their training.

“The physical benefits of riding with a team obviously make the physical challenges a bit easier since you can share the work and take turns pulling along the long stretches of road,” said Noll, a veteran rider.

The preparation for ESR isn’t just about the physical ride, either. It also entails learning about fundraising, nutrition, hydration, teamwork and safety. That’s why having people to lean on before you even start the adventure can go a long way.

Group photo of the Long Island Rough Riders
Group photo of the Long Island Rough Riders
Group photo of the Long Island Rough Riders

Friendships Before, During and After ESR

No matter the road warrior, one theme seems to be reoccurring when riders talk about Empire State Ride: the bonds they make on the road.

“Our team is an amazing family of dedicated riders and fundraisers. Through ESR and the Rough Riders, I have found lifelong friends whom I can count on for so much more than cycling,” said Noll.

Mars, who is also a cancer survivor, agrees. When asked about the most impactful memories with his team, he shared a story that will stick with him forever.

“Coincidentally I had finished my radiation at the beginning of August and when I crossed the finish line on the 10th anniversary of completing my treatment, that was a moment for sure, and I grabbed a couple of close friends and told them,” Mars said as he began to tear up. “ESR is also the first place I raised my hand and said I was a survivor.”

In many ways, ESR provides a platform for people to share how cancer has impacted them, and it gives them an outlet to do something about it. Moments like the one Mars shared are part of what makes the connections formed on the road so special.

Noll added, “My brothers and sisters are always there for me in cycling and support me in every aspect of my life: business, emotionally and socially. I have met people who have faced true adversity and struggle and who have taught me how to persist and push myself further than I otherwise would think possible.”

After just one year on the road, Wasserman feels the same.

He said, “We all inspire and motivate each other for a common purpose to end cancer.”

Statewide and Worldwide Impact

It’s no secret that the Rough Riders are a team of dedicated and persistent fundraisers. They share their personal stories, lean on the resources provided by Roswell Park and educate themselves on where the funds go to better inform their donors.

“My initial why for partaking in the Empire State Ride was the physical challenge of the 560-mile journey. However, I learned about Roswell Park, the work being done and the amazing people involved. So, my why quickly changed and has grown over the last seven years to supporting an amazing organization that benefits all of us and our loved ones that battle cancer,” said Noll.

Over ten years of ESR, the event is on track to hit a collective $10 million raised for cancer research at Roswell Park Comprehensive Cancer Center, which is America’s first cancer center dedicated to research. 

While Roswell Park is located in Buffalo, New York, the funds raised have a worldwide impact, and that includes downstate on Long Island.

Mars explained, “They have a cancer care network that partners with hospitals across the state, and the innovative research is shared with all the major cancer centers in the U.S. To know that the breakthroughs that are going on at Roswell Park are actually helping my neighbors, it’s one of the things that just keeps us moving forward and saying we’re going to beat this thing together.”

And as the Rough Riders gear up for the tenth anniversary of ESR, they reflect on the impact their team has made over the years: a journey that started with a few riders from Long Island, that’s grown into a family with ties all over the country.

Get creative with fundraising!

When you sign up for Empire State Ride, you’re committing to raising critical funds for lifesaving cancer research. You can learn our tips and tools to kickstart your fundraising, but don’t be afraid to think outside the box! Get creative with your interests and talents and let this part of the journey be just as fun and fulfilling as your adventure on the road.

Curious about what’s working for road warriors? Check it out! 

Melissa

Melissa relies on data as a talking point while fundraising. “The thing that impresses me most is for every dollar that’s donated, it’s $23 worth of research. That data point really hit home with a lot of my friends and family, and they’ve donated a lot because of that number.”

Josh

Josh recognizes the strength in numbers while fundraising with his team, the Regulators. “Coming up as a team and working together is the key to it.” In previous years, they held a charity hockey tournament, and they’re working to hold a meat raffle this year. They also work the concessions at Buffalo Bills games and split the proceeds among the riders who volunteer.

An ESR jersey saying 500+ miles, 7 days, one mission
Maritza's dough-nate for doughnut fundraiser

Maritza

Maritza inspired the sugar lovers in her network by encouraging them to “Donate for a Doughnut.” Donors who gave one dollar or more to her Empire State Ride fundraiser received an original glazed doughnut in return.

Shelley

Shelley also tapped into the sweet tooth of her donors, especially around the holiday season. “I offer up apple pies and pumpkin rolls for donations. Last year, I raised more than $1,700 and made more than 60 pies and 60 pumpkin rolls. This year, I’ll be well over $2,000 for just about the same amount of inventory. People are just more generous.”

Billy wears his clown nose

BillyTheKid

In 2023, BillyTheKid’s efforts paid off after seeking out funding opportunities from a local Jewish organization. He presented the Empire State Ride’s impact on cancer and was awarded a $3,000 donation.

Justin

Justin aims to make his fundraiser as personal as possible. “I think what’s worked for me is sharing stories from loved ones and the folks that I’m riding for because, after each week, someone new would donate after reading a particular story.”

Justin Eveland and his dad, Ken.

ESR myHUB App

Downloading the ESR myHUB app is a great way to kick off your fundraising. The app offers convenient features like mobile check deposit and email and SMS messaging to send donation requests to loved ones. But that’s not all! You can also integrate your fitness tracker and compete against fellow ESR riders in challenges. 

Not sure where to start?

Feel free to use our fundraising tools to help you each step of the way!

Ask the ESR Fundraising Team:

And if you’re still in need of some assistance, ask the ESR Fundraising Team! Fundraising is what we do! If you need some help reaching your goal, contact us. We will guide you with tips and tools to make the process as smooth as possible. Reach out to us at empirestateride@roswellpark.org

With support from your ESR community, fundraising doesn’t have to be another hill to climb on your journey. Instead, it can be an exciting part of the adventure! You’ve got this.

A decade of reflection on riding a bicycle across New York State

Written by Terry Bourgeois, Empire State Ride Founder

It was never about the ride.

Reflecting on the past decade of riding across New York State for cancer research, a rush of memories floods my mind, and my eyes well with tears. It has been a journey of dedication, resilience and hope for hundreds of road warriors. Over the years, I’ve witnessed the growth of the Empire State Ride (ESR) experience and the evolution of cancer care and research. Here are some reflections on the past, the progress we’ve made and the promising future ahead thanks to work being done at Roswell Park Comprehensive Cancer Center.

The Growth Over the Last 10 Years

Riders at sunset on ESR
Terry and friends at the finish line at ESR.

Looking back, it’s incredible to see how much ESR has grown. What started as a crazy idea to generate funding for cancer research on my solo ride in 2014 has transformed into a cycling event with a global reach. The number of participants, sponsors and supporters has soared, creating a community united by a common goal of advancing cancer research. The financial support generated through these rides has been instrumental in funding groundbreaking studies, clinical trials and innovative treatments.

You will hear me frequently say that the immense joy I get from the Empire State Ride is not solely the funds we raise for cancer research; it is the change it made in my life and the lives of others. The personal growth that occurs during ESR has infinite possibilities for the legacies of our riders. The fact that we are also providing critical funding to make cancer treatments less invasive and less toxic is our common why, but the outcome is far more than that.

There are two significant moments when ESR changed my life.

The first occurred at the beginning of my first solo ride across New York State. Following a series of mishaps, that first day seemed like a disaster as I rolled into camp. When a woman in an adjacent campsite asked what I was doing, I shared with her my vision of creating ESR to provide funding for cancer research. As it turned out, her sister was at the campsite for an extended stay while receiving treatment at a local cancer center, and her sister’s husband was also fighting prostate cancer.  It was an emotional evening that cemented why I needed to keep going.

The second transformation occurred during that first solo ride on Day 4. More challenges presented themselves, and I was struggling after only 20 miles of strong headwinds. I pulled over to a park bench along the side of a trail just outside of Albany and took out some cards with the names of the people I was riding for. Tears started falling and I broke down. As I got back on my bike, words from The Power of Now by Eckhart Tolle came to mind. It helped bring my awareness to my surroundings — the bees pollinating the flowers, birds flying above and the beauty of nature. This was the final building block that allowed me to dig deep and push onward to share this experience with others.  

That solo ride gave me the resolve to turn a vision into a reality through our fantastic team that works tirelessly to keep it healthy and growing.

How far we've come

So, here we are: the 10th anniversary. We went from one to sixty riders to more than 100 riders. Now, we have nearly 300 hundred riders joining this adventure annually. We’ve hope to reach $10 million raised for cancer research for the 10th anniversary, and I have never been more hopeful about the future we are creating because of the work at Roswell Park.

Today, because of the quality of solutions and ideas, Roswell Park can now leverage $23 dollars for every dollar donated. This is incredible and speaks to the respected quality of research at Roswell Park.

Roswell Park’s commitment to translating research into real-world applications has improved outcomes for countless patients. Developing targeted therapies, immunotherapies and precision medicine has reshaped the landscape of cancer care. These treatments, tailored to the unique characteristics of each patient’s cancer, have improved efficacy while minimizing side effects, marking a significant leap forward in the fight to end cancer.

Looking ahead, the future of ESR is closely intertwined with cutting-edge research, including the pioneering work on next-generation CAR T-cell therapies by Dr. Renier Brentjens and his team at Roswell Park.

As I reflect on a decade of riding across New York State for cancer research, I am filled with gratitude, hope and a renewed sense of purpose. The growth we’ve witnessed, both in the ESR community and the field of cancer research, is a testament to the power of collective action. With the beacon of innovation at Roswell Park guiding us, the future is bright. 

Together, as we pedal forward, we contribute to advancing cancer care and realizing a future where cancer is no longer an insurmountable challenge. We ride for progress, for hope and for a world free from cancer.

Sincerely,

Terry Bourgeois, ESR Founder

Charlie Livermore’s 2024 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-level cycling coach Charlie Livermore as an advisor and friend. Charlie is not only a coach at Carmichael Training Systems, but also 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 2024 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.

How ESR is fueling the next breakthrough in cancer care

Dr. Joyce Ohm talks about going for $10 million for the 10th anniversary

Empire State Ride is on the cusp of something extraordinary: $10 million in 10 years. 

This year marks the 10th anniversary of Empire State Ride (ESR), and our goal is to reach a collective $10 million. Over the last decade, ESR has already played a significant role in redefining cancer care and paving the way for the next generation of treatments. But we can’t stop until we get everyone across the finish line. 

Learn more about the incredible projects funded through ESR. 

Meet Dr. Joyce Ohm

Dr. Ohm at ESR
Dr. Ohm at ESR.

Joyce Ohm, Ph.D., has participated in five Empire State Ride events, and she sees the fundraising dollars at work every day. She serves as the chair of the Department of Cancer Genetics and Genomics at Roswell Park Comprehensive Cancer Center

“$10 million in 10 years is going to get us to new discoveries, new experiments, new drugs, new treatments, new cures for our patients that are going to help them move forward,” said Dr. Ohm.

She explained that while researchers have made tremendous progress in developing and implementing new therapies for many of the more common types of cancer, there are still complex, aggressive cases for all cancers and a wide range of rare tumors for which little progress has been made over the last 40 years.

“These include cancer types like pediatric sarcoma and pancreatic cancer,” said Dr. Ohm. “Research is desperately needed in these areas to help us understand what makes these cancers unique, how they evade immune surveillance and how the tumors evolve and become resistant to therapy.”

Advances in those critical areas depend on research — and research is funded through donor dollars.

$1 to $23

Roswell Park has the best and brightest researchers and doctors who have come from around the world to dedicate their lives to studying and treating cancer. Donations to Roswell Park through ESR enable breakthrough cancer discoveries and bring new treatments from the bench (lab) to the bedside (patients).

In 2023, we proudly announced that for every dollar donated to cancer research, Roswell Park is now able to leverage an additional $23 from external grants.

“It’s not a magical match, but instead a lot of hard work, and none of it happens without events like the Empire State Ride,” said Dr. Ohm.

What’s Next

As an ESR road warrior, from the seat of your bike, you’re making a difference in cancer as we know it. Hitting the $10 million milestone in 2024 signifies our commitment to the mission to end cancer, as we ride in solidarity with and for the patients of today and tomorrow.

“While I can’t predict what the next big advance will be, it is likely to be due to advances in our understanding of the genetic and molecular drivers of tumor initiation and evolution. Novel immunotherapy approaches like CAR T-Cell Therapy are expected to play a big role,” said Dr. Ohm. “This is how the Empire State Ride will have an impact on our patients for years and decades to come.”

ESR rider badge saying "Why I Ride"

eBikes at Empire State Ride

Empire State Ride is an endurance event that challenges riders over the course of 500+ miles. Some riders may want to complete that journey on an eBike. The good news is that class 1, pedal assist eBikes are allowed on the Empire State Ride route. To ensure a safe and positive ride experience, however, there are some factors you should consider.

Types of eBikes

Riders at ESR

During Empire State Ride, you will be cycling along a variety of different road types. Bike paths are included in our routes, so our permits only allow for class 1 pedal assist eBikes. All others are NOT permitted.

When selecting an eBike, make sure that it is a durable road bike, made for longer distances and is Underwriters Laboratories approved (UL label). Price is a gauge of quality. eBikes for less than $800 will not last on the ESR. Having a high-quality eBike will keep you safe on the road and prevent a wide range of mechanical issues that could hinder your seven-day adventure.

Prior to hitting the road, get plenty of training on your eBike to ensure you’re comfortable riding it, charging it and changing the battery.

Charging Your eBike

It is up to the rider to monitor their own charging progress.

On the Road  

Empire State Ride is a seven-day adventure. Each day’s route will vary with the shortest ride day being 50-60 miles and the longest day covering 100 miles. One battery/charge will likely not be sufficient to get you through the day. In some cases, riders may need two or three batteries for days with longer mileage. If you bring a second battery, you will need to carry it with you during the ride and have a plan as to when you will change it on the route.

At Rest Stops

eBikes cannot be charged at rest stops along the Empire State Ride route. 

At Camp

Charging stations will be available at camp each night during Empire State Ride. eBikes without removable battery packs are not recommended, as we cannot guarantee that our charging stations at each camp will be near the bike racks.

Riders at sunset on ESR

Glitches Along the Way

SAG and mechanics crews will be available to assist you with a flat tire, should one develop. If your eBike requires specific tools, be sure to bring them with you on your ride, and we’ll assist to the best of our ability. While our mechanics are extremely well-equipped, we may have to lean on the help of bike shops along the route to accommodate the unique needs of each bike. If your eBike requires a rare part, we will do our best to find a loaner bike so you can keep your momentum going.

Still have questions about bringing your eBike? Contact our team at empirestateride@roswellpark.org.

The Road to Empire State Ride, brought to you by Port X Logistics: By the Numbers

Presented by

Solid Yellow Port X Logo

Empire State Ride has grown substantially since it began back in 2014. Adjusting to scale while keeping a tight-knit community feel is a challenge our behind-the-scenes team continues to master year after year. To give you a better picture of the scope of this seven-day adventure, here’s a breakdown of the numbers.

Sponsors:

  • Port X Logistics 
  • Destination Niagara USA
  • Batavia Downs
  • CSX
  • Windstream
  • Enterprise

In-kind sponsors:

  • Aquaphor
  • BioSteel
  • Blistex
  • Bumalicious
  • Campbell’s – Snyder’s, Lance and Goldfish
  • Chamois Butt’r
  • Fox Sports New Jersey
  • General Mills
  • LMNT
  • MSG Networks
  • Optimum TV
  • Schneps Media
  • Spectrum
  • Strong Studio
  • UP2U Recover
  • WBAB/WBLI Radio
  • WIVB Channel 4 Buffalo

“We cannot emphasize enough the immense logistical challenges that go into planning and executing a ride of this size. It takes an outstanding team of dedicated professionals to ensure that every aspect, from route planning and safety measures to accommodations and transportation, is perfectly orchestrated for a seamless experience,” said Brian Kempisty, founder of Port X Logistics.

“At Port X Logistics, we understand the importance of meticulous planning and collaboration, which is why we are constantly in awe of the exceptional team behind the Empire State Ride. Their unwavering commitment to making this event a success, year after year, is truly commendable.”

One figure that can’t be measured — the countless memories you’ll make on the road. Join the adventure and our mission to end cancer.

Your $1 donation turns into $23 in cancer research funding

There are many powerful ways to support Roswell Park Comprehensive Cancer Center’s goal of freeing our world from the fear, pain and loss due to cancer. One of those ways is riding in or donating to the Empire State Ride. That’s because the funds raised by ESR road warriors and donors each year are put to work immediately, fueling cutting-edge cancer research for cancer patients and their caregivers.

Roswell Park has the best and brightest researchers and doctors who have come from around the world to dedicate their life to studying and treating cancer. Donations to Roswell Park through the Empire State Ride enable breakthrough cancer discoveries and bring new treatments from the bench (lab) to the bedside (patients).

We’re proud to say that for every dollar donated to cancer research, Roswell Park is now able to leverage an additional $23 from external grants toward that research. This is thanks to the support of ESR and the hard work of Roswell Park researchers.

How cancer research funding works.

Cancer research requires a lot of work, resources and investment. With the great wealth of talent among Roswell Park’s researchers and scientists, there are a lot of promising ideas brewing. Many of these discoveries are only able to move forward with the support of donations. Each year, Roswell Park scientists apply and compete for grants from the Roswell Park Alliance Foundation through the Scientific Advisory Committee (SAC). The SAC process is led by Drs. Mukund Seshadri and Kirsten Moysich, who select an internal objective group of peers to sit on the committee based on expertise and areas of research. Reviewers are asked to thoroughly evaluate and consider the scientific promise of each application. The most promising grant applications are awarded with donor-raised funds to allow scientists to continue their cancer research. This seed money is used for researchers to obtain primary research data and, in turn, apply for larger national grants. The initiatives that receive support often lead to long-term funding from national organizations and new treatments.
This photo shows a researcher in a leukemia lab conducting cancer research.

Impact of fundraising at Roswell Park.

Since 2011, the Roswell Park Alliance Foundation, with funds from the Empire State Ride and other related fundraisers, has awarded over $16 million to researchers through the Scientific Advisory Committee through 245 grants to 146 scientists. These grants have led to the publication of 167 papers, the start of at least 20 clinical trials based on homegrown science at Roswell Park and the investment of over $96 million in external grant funding. That means that for every dollar donated to cancer research, Roswell Park receives an additional $23 in external funding for cancer research. The dedication and commitment of riders, donors and volunteers is driving work in state-of-the-art labs that fuels discoveries that are changing the future of cancer.