Meet the Roswell Park Employees Tackling Empire State Ride 2026

Posted on June 11, 2026June 16, 2026 by Jocelyn McNamara

Meet the Roswell Park Employees Tackling Empire State Ride 2026

Every summer, riders from across the globe come together for one powerful purpose: to support lifesaving cancer research through Empire State Ride. Among them is Team Roswell — a dedicated group of physicians, nurses, researchers, administrators and staff from Roswell Park Comprehensive Cancer Center who take their commitment beyond the workplace and onto the road.

For these riders, the journey is personal. Some ride in honor of patients, loved ones or colleagues; others ride to advance the mission they help carry out every day at Roswell Park.

Meet the members of ESR Team Roswell 2026!

Julia Faller, DO, MS

Chief Medical Officer, Department of Anesthesiology

Sixth year participating in ESR

“It’s like summer camp for adults! I’ve made some of the best friendships with fellow riders that I get to see every year when I go back to ride. I am inspired by all of the people who have been affected by cancer and who choose to ride to show their support. When they share their stories, it makes you realize how important this ride is to them. I also learn more and more each year about the incredible research going on at Roswell Park and the funds necessary to ensure that research continues.”

Ryan Grady

Chief Financial Officer

Third year participating in ESR

“The first time I did it, I wanted to challenge myself while giving back. Now in my third year, I still enjoy the challenge, but realized it’s much more meaningful than just that. It’s a surreal experience that’s hard to describe. Hearing the stories and speeches by patients, survivors and experts in cancer research and treatment with 350 other riders is an incredible experience you’ll never fully understand until you do it yourself.”

Charles Greenberg, PharmD

Pharmacy Manager at Scott Bieler Amherst Center

Second year participating in ESR

“I originally signed up for Empire State Ride in 2025 because I saw a unique opportunity to raise funds for cancer research and patient programs at Roswell Park by doing something I enjoy. I’m coming back for year two because I loved the challenge of riding 570 miles across the state, and because it was such a meaningful and inspiring experience to be a part of the ESR community!”

Joyce Ohm, PhD

Chair of the Department of Cancer Genetics and Genomics

Seventh year participating in ESR

“I did my first Empire State Ride as a physical challenge, and I rode that year in memory of my mom who died of a rare sarcoma, called clear cell sarcoma of the soft tissues, when I was ten years old. I continue to ride in memory of my mom, my husband’s mom, my dear friend’s son, Josiah, who lost his battle with osteosarcoma, Sophia the fierce who lost her battle with Ewing sarcoma, my friend and ESR alumni, David, who died recently after a 39-year battle with head and neck cancer, my friend Steve who continues to fight, and my cousin who was recently diagnosed with leukemia. I have seen the tremendous progress that we have made with targeted therapies during the course of my career, and Empire State Ride gives me hope that we will continue to find more effective, less toxic therapies for every patient who walks through our doors.”

Raymond Sroka, MD, PharmD

Anesthesiologist at Roswell Park and Department Chief

Second year participating in ESR

“I’ve been participating in Ride for Roswell for a number of years and was encouraged by my colleague (Dr. Julia Faller) to try Empire State Ride. I finally made the commitment last year and had a phenomenal time. Everyone involved in Empire State Ride was fantastic — the founder, Terry Bourgeois (and his wife, Maria!), the Alliance leadership who coordinated the week, the volunteers who gave their time and the riders who pushed through the long days.

I was shocked when I first arrived at Wagner College — the size of the event is really intimidating! Everyone I met along the way was welcoming and encouraging. They made it fun and easy. I made friends every day along the way and had an experience that I will never forget.

I initially signed up as a personal challenge, to be able to say that “I did it! I rode my bike across the state.” That’s not what brings me back. Meeting people, hearing the stories of why they are participating and working together every day as a team to get across the state was special. The nightly meetings stand out in my memory because they were always filled with hope and really inspirational.

I look forward to my shorter two-day ride this year and can’t wait to do the full week again in 2027!”

Gretchen Zimmerman, MS, RN

Sr. Clinical Informatics Specialist

Fifth year participating in ESR

“I joined Empire State Ride because it brings together two things that matter to me — making an impact in the fight against cancer and pushing myself both physically and mentally. The mission to raise funds for Roswell’s cancer research really stuck with me, especially knowing that every mile actually contributes to something bigger. What keeps me coming back is the sense of purpose and the people. There’s something special about riding alongside others who are all there for a reason — whether it’s for loved ones, patients, or personal goals. It’s humbling, motivating and honestly just sticks with you long after it’s over, which makes it an easy choice to come back.”

David Newman

Executive Director of Capital Projects

Eighth year participating in ESR

“My dear friend and riding partner, a Roswell Park patient and fundraiser, convinced me to ride. I am riding in honor and memory of my friend who lost his 39-year cancer battle in 2025.”

Brian Morreale, Ph.D.

Postdoctoral Fellow

Second year participating in ESR

“I was inspired by the riders and the cause to raise funds for cancer research. The comradery and immense support/love from the riders builds a lifelong community.”

Jennifer Queeno

Administrative Assistant for Individual Gifts

First year participating in ESR Hometown Challenge

“I found the hometown challenge to be a bit more approachable than the Empire State ride for this year. I can still ride and fundraise, but on my own schedule. The work that the researchers at Roswell do is very important in not only helping to prevent, but possibly even eradicate cancer, especially with the research in the genetics and genomics and the CAR T-cell therapies that are coming out. I want to help raise the funds to keep that research going.”

Renier Brentjens, MD, PhD

Deputy Director of Roswell Park

Second year participating in ESR

“When I first started at Roswell I was absolutely struck by all the fundraising activities that the institution has, and I know how important it is for the research to come up with better ways to cure cancer. So I figured, if I can use the money for my research, I can see what it takes to raise the money.”

Emily Isenhart

Genetics, Genomics, and Bioinformatics Doctoral Candidate

Second year participating in ESR

“I’m riding in memory of the loved ones I’ve lost to gynecological cancers, in honor of my grandmother — a cancer survivor — and to stand up for science. Breakthroughs in treatments and cures only happen through research, and Empire State Ride fuels that progress by funding cutting-edge cancer science at Roswell Park. I’m excited to be part of something bigger than myself, with a community of people who care deeply, show up for each other, and believe in the power of research to create a better future.”

Jennifer Tuttle

Manager, Employee Advocacy and Fairness

Second year participating in ESR

“I’m participating in the Empire State Ride because I believe in the power of community and the importance of supporting groundbreaking cancer research. This ride is a personal challenge and a way to honor loved ones affected by cancer. I’m looking forward to the camaraderie, the scenic routes and the sense of accomplishment that comes with every mile.

In high school, I dreamed of riding my bike across the country. Empire State Ride is an incredible opportunity to combine my love for the open road, my attraction to intense challenges and my desire to support our community. By participating, I can help provide services to individuals, families and friends during the most difficult times of their lives. “

Noelle Linke, JD, MS, BS

Executive Director of Pathology

Want to get involved?

Join us at the finish line to cheer the 2026 road warriors on, Saturday, August 1, starting at 1 p.m. in Niagara Falls.

Finish line details

2026 Empire State Ride Mentors

Posted on February 17, 2026February 18, 2026 by Jocelyn McNamara

2026 Empire State Ride Mentors

Being a first-time rider in the Empire State Rider can feel overwhelming. The what-ifs come fast:

“What if I’m not ready?”

“What if I can’t keep up?”

“What if I don’t belong?”

That’s exactly why the ESR mentors are here to help. Our mentors are seasoned riders who were once standing in your shoes, carrying the same nerves and questions. They’re here to answer anything you’re wondering about, share training and fundraising tips and ride beside you during those hard miles. For ESR 2026, we’re lucky to have 12 incredible mentors. We spoke with each of them to hear how their ESR journey began, what they wish they’d known as new riders and how they help their mentees feel confident and prepared for a week on the road.

Maritza Torres-Rivera

4th Year Riding

Introduction

I found Empire State Ride at a turning point when a friend’s cancer returned and our plans to walk El Camino de Santiago changed. I saw an ESR ad and knew I could ride for her. What started as one emotional finish line became a mission. I started Team Borikén, became an Excelsior rider and have gained a second family.

Tip for new riders

You don’t have to be the fastest or strongest to belong, just show up, pedal and remember your why. Lean on the community, start fundraising early and have fun. You’ll be amazed how far support (and snacks) can take you.

How I mentor

As a mentor, my goal is simple: No one feels alone. I help new riders find their why, share it confidently and feel empowered every step of the way — from fundraising tips to pep talks to what to pack.

Tom Flynn

9th Year Riding

Introduction

I got involved with Empire State Ride when a friend’s wife was diagnosed with colon cancer — he encouraged me to join, so I bought a bike and started riding. I really enjoy the camaraderie and mission.

Tip for new riders

Be prepared with an elevator pitch that tells the ride story and your story. Cancer is connectable with most people. Bonus: Start riding as much as you can.

How I mentor

This is my first year as a mentor, but I will make sure to help in whatever way I can.

Jane Eshbaugh

7th Year Riding

Introduction

In 2022, I became a patient at Roswell Park, so everything we supported at Roswell suddenly became even more important to me! I know firsthand how hard everyone at Roswell works to give patients excellent care and even more importantly, how hard the researchers work to come up with new treatments and ultimately cures.

Tip for new riders

Look around at all the riders and volunteers to see how dedicated everyone is to funding research! We’re all in this together for a common cause.

How I mentor

As a mentor, I communicate with my mentees mostly via email and just try to encourage them, reassure them and give them ideas for fundraising.

Jason Maher

8th Year Riding

Introduction

I’ve often said if you don’t laugh, sweat and cry a little each of the seven days, you missed the full experience. I found ESR after losing my mom to cancer, and it’s been a journey of healing, growth, mentorship and leaving the world better than I found it.

Tip for new riders

Prioritize sleep and gear. A 35L Sea to Summit eVac Dry Bag keeps a queen pillow, sheet, sleeping bag and liner dry and cozy — no trash bags or tiny camp pillows needed after 90 miles!

How I mentor

As a mentor, I host Zoom calls, send daily tips via group text leading up to orientation and ride with any mentee who wants it, always matching their pace.

Christine Standish

4th Year Riding

Introduction

I look forward to ESR for so many reasons. I get to support Roswell and the incredible work being done to cure cancer (a cause that means a lot to me) while training and riding alongside the most supportive, passionate people. I first got involved after Ride for Roswell, with encouragement from ESR alumni like my brother-in-law, Geoff.

Tip for new riders

The ride can feel daunting, but start early with fundraising, training and bike prep. Once the ride begins, the support will absolutely blow you away.

How I mentor

As a mentor, I check in before, during and after the ride — answering questions, riding when I can and offering support. It’s mentally and physically challenging, but with the right planning, it becomes the hardest ride you’ll ever love. Welcome to the family. 😊

Harold Bolton

7th Year Riding

Introduction

I found Empire State Ride on social media, loved the challenge and signed up with my wife’s support. I knew by the second water stop this would be something I’d do for as long as I could. ESR 2026 will be my 7th ride and being part of Terry’s vision (especially riding alongside cancer survivors and patients) is truly life-changing.

Tip for new riders

Don’t overthink it. Each day is just four 25-mile segments.

How I mentor

As a mentor, I help new riders understand what to expect, encourage them not to overthink it, connect them with veteran riders and remind them it’s a ride, not a race.

Phil Zodda

9th Year Riding

Introduction

I got involved after a chance meeting with Steve Mars and later dedicated my ride to my niece who passed from breast cancer. Over the years, I’ve watched ESR grow from a small group to an incredible community, and I started the Dragon Slayers team to help keep that spirit strong.

Tip for new riders

Try camping instead of staying in hotels, at least once. There’s so much you gain socially and emotionally by being at the campsites with other riders.

How I mentor

As a mentor, I focus on real conversations — phone calls, Zooms and riding together when possible. On the road, I make sure no one feels left behind and remind riders that most limits are mental, not physical. My goal is to help every new rider feel confident, prepared and part of the ESR family.

Jim Cairns

4th Year Riding

Introduction

I first saw ESR on social media and thought, that would be cool to do, but I waited a year to prepare. Once I committed, I went all in, and now I can’t imagine not riding. The friendships and camaraderie make it the best week of the year. What started as a personal challenge became something bigger; by year three, I was focused less on myself and more on supporting others. Truly life-changing.

Tip for new riders

Pack each day’s kit in ziplock bags, including post-ride clothes, so everything is easy to grab. Bring binder clips to hang your gear to air out, simple tricks that make life on the road much easier.

How I mentor

As a mentor, I focus on listening to riders’ concerns and reminding them they’re not alone. Whatever they’re nervous about, there are resources and people ready to help long before the ride begins.

Harvey Bondar

& Button 🐶

4th Year Riding

Introduction

After completing the Arthritis Foundation’s California Coastal Challenge, I was looking for something similar in a different location. As a native New Yorker (Brooklyn) and alumnus of Buffalo State and UB, riding in my home state was especially meaningful. It’s become a ritual for my partner, Patty, and me. Along the way, I reconnect with family and old friends and over the years, we’ve also built lasting friendships within the ESR community.

Tip for new riders

Bring earplugs, particularly on the first night when we are sleeping on Saturday Night Fever Boulevard. 🙂

How I mentor

As a mentor, I first like to know each rider’s story. I then listen and answer their questions about the ride. After that I check off the few things I think were not covered including: Charging, terrain, training basics, food, weather variability/ preparations and social milieu of the ride.

Juliette Reashor

3rd Year Riding

Introduction

I can’t say enough positive things about ESR. From the moment my sister, Janice, and I set foot on the Wagner College campus for our first ride in 2024, we could feel how special this community and mission were. The week was lifechanging in so many ways and we were hooked!

Tip for new riders

ESR is incredibly well organized, staffed and supported by a thoughtful team. Whatever you need along the way, they’ve already thought of it — so leave your worries behind and enjoy the ride.

How I mentor

As a mentor, I like to help put riders’ minds at ease by addressing any questions or concerns they may have. It’s been fun talking with them and hearing their personal stories about why they’re riding. I like to remind them that we’re all in this together, to ride at their own pace and to soak up every mile of this fulfilling journey.

Steve Wasserman

4th Year Riding

Introduction

I first signed up to celebrate a milestone birthday and challenge myself in a meaningful way. Training with Steve Mars and other alumni is when I truly went all in. What began as a personal goal quickly became something much bigger, impacting me physically, mentally and emotionally. Beyond pushing my limits and meeting incredible people, it’s the mission of funding cancer research and giving real hope to patients that keeps me coming back year after year.

Tip for new riders

Remember this isn’t a race—it’s a journey. Take in the scenery, the camaraderie and the shared purpose of funding cancer research.

How I mentor

As a mentor, I start with a welcome message and a call to answer questions, then stay connected through training rides, check-ins and encouragement. Building community and confidence is my top priority.

Colleen Regan-Kreuz

4th Year Riding

Introduction

I first heard about ESR from rider Lynn DiMarco, who planted the first seed. After losing my brother, Larry, to cancer in 2021, my family and I did the Ride for Roswell in his memory, where we met another ESR rider who shared how special this event is. That planted the next seed, and soon after, a chance meeting with ESR founder Terry Bourgeois and Maria Coccia-Bourgeois sealed the deal. What started as a “one and done” turned into something so meaningful that our whole group is now coming back for year four.

Tip for new riders

Don’t stress about the ride itself — just follow your training and remember support is always available. The Boost Bus is there at the start, and there’s a ride at the end if you need it. Just be prepared to spend time with what might be the BEST GROUP OF PEOPLE you’ve ever been with!

How I mentor

As a mentor, I want to make myself available to answer questions, offer support and connect my mentees with other new riders with other amazing people in the ESR family. If possible, I’d love the chance to ride with them ahead of time.

Learn more about the ride

How to pack for a 500+ mile bike ride across New York State

Posted on May 22, 2025June 17, 2025 by j.schifferle

How to pack for a 500+ mile bike ride across New York State

Packing for ESR? Check out these tips.

Tackling a seven-day, 500+ mile cycling adventure takes preparation, and one of the best steps you can take to prepare for Empire State Ride is to pack appropriately. When you register for this lifechanging ride, you’ll be sent all the details about the adventure, including what to bring. Here, you’ll also find a list of necessities and suggestions for your week on the road.

Additional Suggestions

Check out these additional recommendations from your fellow road warriors:

Tent fan and extra batteries — Steven Beintema
First-aid kit (small ace bandage, large patch bandages, alcohol prep pads) and ibuprofen — Willo Connor
Daily recovery shake to take within an hour when you get to camp — Jason Santos
Large binder clips to use as clothespins for hanging your kit to dry — Jim Cairns
Bike lube and rags — Jim Cairns
Two-gallon Ziplock bags to organize your clothes each day — Erica Pompey
Shower shoes — Shelley Unocic
Portable charger with cord(s) for phone and bike device(s) — Shelley Unocic
Tube and tire levers — Shelley Unocic
Allen wrenches that fit your bike — Shelley Unocic
Multi-port charging block with enough capacity for all of your electronics — Christine Standish

Extra supplies, like first-aid necessities, are also available at the HUB or through the bike mechanics and SAG team.

Here are a few more words of advice from riders who have been there:

Steve Mars

Ten-time road warrior Steve Mars says:

“#1 tip is to use a rolling bag … no need to carry or drag from the luggage truck after a long day of riding.”

Christine Standish

Third-year road warrior Christine Standish recommends that you:

“Love everything you pack, especially your kit (shoes, socks, bib/shorts, jersey, helmet, gloves, sunscreen, sunglasses, chamois cream) and don’t bring anything you haven’t tried/tested before!”

Erica Pompey

Four-time ESR road warrior Erica Pompey says:

“Get the two-gallon Ziplock bags and put in your jersey, socks, and shorts for each day. Number the outside for what day it’s for. Then, after that day is over, put it back in the bag …keeps the stench in one place.”

As part of the $3,500 fundraising commitment, riders are provided with a tent, air mattress, camp chair and towel service each day. Each rider is allowed two medium-size bags, plus a sleeping bag and pillow that we transport each day. The weight of any single bag may not exceed 35 pounds. Pack strategically to have everything you need to enjoy the week!

The best tires for riding 500+ miles across New York State

Posted on May 1, 2024February 23, 2026 by j.schifferle

Coach charlie LIvermore on Mobility

The Empire State Ride is lucky to have the support of professional cycling coach Charlie Livermore as an advisor and friend. Charlie is 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.

All blogs by Charlie

Are narrow bike tires really better?

This is a question that comes up a lot from ESR participants and it’s a good one. The answer is wider is better for all road surface conditions, but especially for the variable road surfaces you’ll encounter on the ESR route. Use the widest tire, with supple high-performance casings, your bike frame will allow.

Wide tires make cycling more fun, safer, and just as fast as narrow tires on smooth surfaces and faster on less-maintained and bumpier roads. Additionally, lower tire pressures are much more comfortable acting as a mini shock absorber. The wider the tire, the less pressure required. In the test below, the 44 mm tires were inflated to 2.1 bar (30 psi); the 28 mm tires at 4.5 bar (65 psi).

Here’s a tire test on real roads, using a down-hill coast with constant speed, on a day with no wind. Same exact tire and casing on a 44mm vs a 28mm model.

The results:

28 mm: 27.636 km/h
44 mm: 27.564 km/h

Debunking the Myth: Wide Tires Are Not Slower

It’s a common belief that wide tires are slower than narrow ones, but recent studies challenge this notion.

Real-World Testing:
Lab tests on steel drums don’t accurately reflect real-world performance. To truly measure tire performance, tests must be conducted on real roads with a rider on the bike.
Results:
Tests conducted on various tires, pressures, and road conditions consistently show minimal differences in speed between wide and narrow tires. Even at significantly lower pressures, wider tires roll at comparable speeds to their narrower counterparts.
Aerodynamics:
Contrary to popular belief, wider tires don’t significantly compromise aerodynamics, especially at moderate speeds.
Track Tests:
Power meter measurements on a track confirm that wider tires don’t require more power to pedal, and in some cases, they outperform narrower ones.
Smooth vs. Rough Roads:
On rough roads, wider tires actually perform better due to their ability to absorb surface irregularities without compromising speed.
Real-World Performance:
Racers have achieved remarkable success using wide tires in various competitions, showcasing their speed and durability.
Lab Tests vs. Real World:
Lab tests on steel drums may suggest narrow tires are faster, but real-world conditions prove otherwise. Suspension losses caused by vibrations are not accounted for in drum tests.
Placebo Effect:
Narrow tires may feel faster due to increased vibrations, but actual speed measurements show wide tires perform just as well.
Cornering Grip:
Wider tires offer superior grip, especially on twisty descents, due to increased rubber on the road surface.

Conclusion:

Wide tires are not slower than narrow ones. Choosing tires with high-performance casings ensures both comfort and speed, debunking the myth that narrow tires are inherently faster.

I rode the last two ESR’s on 35mm tires and will increase to 38mm this year.

Look forward to seeing you all soon!

Coach Charlie

Camping at ESR: What you need to know

Posted on February 20, 2024May 22, 2025 by j.schifferle

Empire State Ride is just around the corner, and riders are in for the journey of a lifetime. Not only are road warriors advancing cancer research from the seat of their bikes, but they’re also taking on a unique cycling challenge. If you’re anything like Maria Coccia-Bourgeois, you’re going to learn a lot during your week on the road.

“I did my first Empire State Ride, hopped on the bus and off I went. I’d never camped. I was a Holiday Inn girl, but I learned to camp, and I’ve learned a lot of things about myself that I never thought that I would do or could do."

Maria Coccia-Bourgeois

If you’re a first-time road warrior or thinking about becoming one next year, you may be wondering what to expect at camp. After a long day of riding, there’s no better feeling than freshening up and getting settled in for the night. By familiarizing yourself with the schedule and resources, you can make the most out of your camping experience.

Here’s a quick snapshot of what to expect.

🚲Your experience Includes:

No-hassle tent camping, including tent, chair, air mattress, clean towels and daily delivery of your luggage
Shower truck, restrooms, bike truck and mechanics support
The ESR HUB, a central location for rider information, beverages, snacks, first-aid supplies, sunscreen, and cue sheets.
Wellness support, including first-aid and physical therapists as well as optional massages at riders’ expense
Catered breakfast and dinner with consideration for dietary restrictions
Charging stations for devices
Nightly mission-based programs
Hammocks and lawn games

🚲Schedule

The last rest stop closes at 3 p.m. each day. Dinner starts at 5:30 p.m. with the nightly program at 6:15 p.m. that unites everyone around our shared mission to end cancer. Then, you have free time until 10 p.m. when quiet hours begin. You can use that time to enjoy our evening reception, chat with other riders or just unwind while reflecting on the day.

Camp Locations

Orientation Day: July 20, 2024 — Wagner College, Staten Island

CAMP: Wagner College
1 Campus Rd, Staten Island, NY 10301

Day 1: July 21 — Somers Intermediate School, Somers

240 US-202
Somers, NY 10589

Day 2: July 22, 2024 — Dutchess County Fairgrounds, Rhinebeck

6636 U.S. 9
Rhinebeck, NY 12572

Day 3: July 23, 2024 — Shaker Heritage Society, Albany

25 Meeting House Rd
Albany, NY 12211

Day 4: July 24, 2024 — Donovan Middle School, Utica

Oneida County

1701 Noyes St, Utica, NY 13502

Day 5: July 25, 2024 — Weedsport Speedway, Weedsport

1 Speedway Drive #415
Weedsport, NY 13166

Day 6: July 26, 2024 — Ferris Goodrich American Legion, Spencerport

691 Trimmer Road
Spencerport, NY 14559

Day 7: July 27, 2024 — Finish Line in Niagara Falls, NY*

(No camping option. Hotels available at rider’s expense.)

101 Old Falls Street
Niagara Falls, NY 14303

“Camp is part of the camaraderie that makes ESR so special. It’s a great way to meet other riders and hear why people are there.”

Steve Mars, Veteran Rider

“At the end of the day, it's not about the ride. It's about the funds raised. And it's about hanging out at camp when you get there. Trust me, the beer tastes really good after a day of riding.”

Richard Noll, Veteran Rider

Thinking about tackling this summer adventure? Register today or read more.

Coach Charlie: How to prepare your body for #ESR24 training

Posted on October 7, 2023February 23, 2026 by j.schifferle

Coach charlie LIvermore on Mobility

All blogs by Charlie

The days are getting shorter and for many ESR riders, the outdoor riding season is coming to an end. Fall and winter are typically the best times to begin an off-the-bike program. This period of low to no riding is when you can switch your focus to preparing your body for 2024 ESR training.

The goals of an off-season preparation program are injury prevention, improved muscle recruitment patterns and improved efficiency on the bike. There are many approaches. For example:

Cross train with running
Cross country skiing
Hiking
Start a strength resistance/weight training program
Take yoga or pilates classes
Mobility training

I’m a firm believer that mobility is what we all need most for our long-term health and wellbeing. When you change the way you move and correct the imbalances caused by our modern habits, you will get better results for all other off-season options and the spring cycling season itself.

Mobility is defined as the active control of a joint. It is the combination of strength, flexibility and control. Mobility training involves conditioning or priming joints at their end range of motion which then expands the joint’s workspace and contributes to long-lasting changes.

Flexibility is defined as the passive control of a joint. Flexibility training or stretching creates temporary changes to the tissues. Flexibility is the muscle’s ability to passively lengthen. Flexibility, therefore, is a component of mobility, though mobility and flexibility are not interchangeable.

The great thing about mobility training is that you can do it at home with minimum to no equipment, and most sessions are in the 12 – 30 minute range.

Here are my two favorite programs that you can stream and follow at home.

FOUNDATION TRAINING (FT) : https://ftstreaming.com/

TRS VIRTUAL MOBILITY COACH: https://thereadystate.com/trial/

Start moving right and have a great fall and winter season!

See you on the road,

Coach Charlie

Coach Charlie Livermore: Pedaling and Shifting 101

Posted on May 5, 2023May 7, 2026 by j.schifferle

All blogs by Charlie

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.

For many of you training for the Empire State Ride, the outdoor riding season has finally arrived. The transition from indoor to outdoor riding adds the challenge of varying terrain, wind and group dynamics that require skills to manage well. Let’s look at what arguably are the most important skills that will make you a better cyclist: pedaling and shifting.

Pedaling.

Why is pedaling technique so important?

Good pedaling efficiency results in getting the absolute most power from each revolution of your pedal stroke. Do it well, and you’ll produce more power for the same or less energy output.

Most amateur cyclists pump their legs down, in a style which results in ‘spikes’ in torque, rather than a smooth, consistent application of power. Pedaling this way is all start-stop-start-stop. Rounding out your pedal stroke decreases torque spikes with each pedal revolution.

How do you pedal efficiently?

If you’ve had a good bike fit and are sitting optimally centered around the bottom bracket (seat height and for/aft position), you’ll be able to create full torque from 12 o’clock (top of the pedal stroke) to 7 o’clock (just past the bottom) with each leg. While your foot is traveling from 6 – 7 o’clock, the opposite leg takes over to create torque. It’s not full circles with each leg! Think a good smooth 1/2 circle with a well-timed handoff to the leg coming up around the back. The result is constant torque all the way around, all the time.

How can I spot inefficiency in my own pedaling?

Change up your cadence to highlight weaknesses. Say you ride naturally at 80 rotations per minute (RPM) — increase the cadence for a minute to around 100 rpm. If you are bouncing on the saddle, your pedal stroke is probably inefficient.

Similarly, try riding at a slow cadence, 50–60 RPM, and notice if the pedal stroke feels like a push-and-stop effort. If you’re constantly finding yourself re-engaging on the pedals, it means you disengaged from them. Disengaging results in a loss of speed and requires a re-engagement, which is the same as reaccelerating. Acceleration requires much more energy than keeping speed steady.

Shifting.

What's shifting all about?

The primary function of gears are to enable us to maintain a comfortable pedaling speed (cadence) regardless of the gradient or terrain.

A high gear, sometimes referred to as a ‘big gear,’ is optimal when descending or riding at high speeds. The highest or biggest gear on a bicycle is achieved by combining the largest front chainring size with the smallest rear cog or sprocket. Vice versa, combining the smallest front chainring size with the largest rear sprocket size results in the lowest available gear, which will help you keep your desired cadence when the road points up.

Again, shifting is about pedaling efficiency. Having a much broader choice of gears for a given situation will allow you to apply torque smoothly around the pedal stroke. I recommend having the greatest gear ratio possible for ESR. I’ll be riding a compact crankset 50/32 with an 11–30 tooth cassette on my bike.

Since we are all proficient drivers, I like to use the car analogy to bring home a point. Just like a car, bicycles benefit from a low gear to accelerate from a standstill, or to climb a steep hill, and at the other end of the scale, a high gear helps you to achieve high speeds without over-revving.

Continuing with the car example, using too low a gear at high speed would result in high fuel consumption. The same is true of your body pedaling a bike. More gears means more scope to your pedaling technique by fine-tuning your cadence to suit the gradient or terrain, often resulting in a lower energy cost.

On Cadence.

A quick word on cadence. I don’t believe there’s a specific optimum cadence for everyone, but current theories suggest that you should aim to train yourself toward a higher cadence as it’s a more efficient use of energy – moving the stress more to your cardiovascular system. The best cadence is the one that produces the smoothest torque around the pedal stroke.

Bike Practice.

Those long easy weekend endurance rides can feel boring and tedious, but they are crucial for aerobic development. These are the best rides to practice your pedaling and shifting skills and the focus will help pass the time.

I’ll leave you with a final thought on shifting: Never be satisfied with the gear you’re in. Shift constantly to try to find a better one. In a 75-mile ride, it’s common to shift 500–750 times. Keep an active hand on your shifter the whole ride.

I’ll be presenting an in-depth talk on pedal stroke at the ESR this year. I hope to see you there!

In the meantime: Train Right!

Coach Charlie

Coach Charlie Livermore: Nutrition and Hydration for ESR Training

Posted on March 7, 2023February 23, 2026 by j.schifferle

All blogs by Charlie.

Coach Charlie Livermore on Nutrition and Hydration.

The aim of this blog is to give you simple tips you can use to fuel your hydration and nutrition strategy as you train for the 2023 Empire State Ride.

In my coaching practice, I spend equal amount of time prescribing training and the fueling strategy necessary to complete those workouts and adapt positively. In this era of low carbohydrate diets, getting my athletes to consume enough carbohydrates is a struggle. When they do, the difference in the consistency of their moderate-to-high intensity efforts is astonishing.

Carbohydrate needs may be different at different exercise intensities. When exercise intensity is low and total carbohydrate oxidation rates are low, carbohydrate intake may have to be adjusted downward. With increasing exercise intensity, the active muscle mass becomes more and more dependent on carbohydrates as a source of energy.

Hydration is perhaps even more critical to get right for all workouts. One of my favorite quotes, “Nutrition doesn’t work in a dehydrated environment,” sums it up well.

Here’s a closer look at both areas:

Hydration.

The weather gets hot in July, and your body’s cooling mechanism is sweat. You must replace both the liquid and the electrolytes that make up your sweat. The less acclimated you are to heat, the more electrolytes you lose through sweat. Here are some tips to keep you well hydrated all week:

Drink 1 to 1.5 bottles per hour, depending on the intensity and length of the ride. Use an exercise hydration product that primarily focuses on replenishing electrolytes and carbohydrates.
If you have a computer that has an “Alert” feature, program it to remind you to drink every 10-20 minutes. The latest research recommends drinking greater amounts every 20 minutes vs. small sips every 10 minutes. If you choose every 20 minutes, you’ll need to drink a third of your bottle at a time. Either way, you’ll be fine.
Drink before and after your ride. Drink 8 ounces of water first thing in the morning and begin hydrating for the next day as soon as you finish you ride. A common practice I use (it’s hot in Florida) is to weigh myself before and after my ride. Then, I hydrate until I recapture my pre-ride weight. If you lost more than 3% of your morning weight, you didn’t drink enough during your ride.
If you’re urinating a lot throughout the day and the color is toward the clear side, you may not be absorbing what you’re drinking. Add some electrolytes to help absorption.

Nutrition.

Now that we’re beginning the level of intensity in training that requires glycolytic energy metabolism, we need to make sure we have the fuel/energy for the work required. For this type of work, carbohydrates will be your primary source of energy — but you also need protein.

Click the headings below to learn more:

Carbohydrates

Carbohydrates

Carbohydrates requirements depend on the duration of your workout or ride. For the purposes of this guide: I’m going to break it down to three categories: Short: 45-60 minutes, Medium: 60 minutes to 2 hours and Long: 2+ hours.

Short: 45-60 minutes.

Pre-Workout: If you haven’t eaten three hours prior to your workout, consume a Gel 15 minutes prior to the workout.
During workout: An electrolyte hydration mix is all you need for this workout. I prefer LMNT or Liquid IV.
After workout: Drink 24oz to 32oz of the same low-calorie hydration recommended above, especially if your workout was indoors or in hot weather.

Medium: 60 minutes – 2 hours.

Pre-Workout: If you haven’t eaten three hours prior to your workout, consume a sport bar or a PB+J sandwich prior to your workout.
During workout: Consume 40g of carbs per hour. Here’s an example:
Skratch Sport (21g of carbs) + 1x Gels (20g of carbs) = 41g of carbs
After workout: Immediately after a medium-intensity workout, drink 24 oz to 32 oz of the same low-calorie hydration such as LMNT or Liquid IV. Within 30–45 minutes, consume a sports recovery shake. I like Skratch Recovery.

Long: 2+ hours.

Pre-Workout: If you haven’t eaten three hours prior to your workout, consume a bar or a PB+J sandwich prior to your workout.
During workout: Consume 60g of carbs per hour. Here’s an example:
Skratch Sport (21g of carbs) + 2x Gels (40g of carbs) = 61g of carbs
After workout: Immediately after a long workout, drink 24oz to 32oz of the same low-calorie hydration such as LMNT or Liquid IV. Within 30–45 minutes, consume a sports recovery shake like Skratch Recovery.

Protein

Current data suggests that dietary protein intake needed to support metabolic adaptation, repair, remodeling, and protein turnover generally ranges from 1.5–2.0 g/kg/d or to make it very simple, 1 gram per pound of body weight. Daily protein intake goals should be met with a meal plan providing a regular spread of moderate amounts of high-quality protein across the day.

Recommendations are currently to consume 25-30g of protein per meal. The key to maximizing muscle protein synthesis is to consume that amount, 4-5 times per day with at least three hours in between each consumption.

Nutrition itself does not make you fitter on the bike. What it does, however, is provide significant contributions to what we are trying to achieve from training.

Good luck,

Coach Charlie

Let’s Get Started: Finding the Right Bike

Posted on January 26, 2023May 20, 2023 by j.schifferle

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 a race in that the people who are finishing at the end are getting some of the biggest cheers.”

Jim, ESR road warrior

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:

The right type matters.

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.

One size does NOT fit all.

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.

Get a bike fitting.

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.

Consider quality.

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.

Safety first.

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!

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.

Coach Charlie Livermore: Pedaling Efficiently

Posted on January 19, 2023February 23, 2026 by j.schifferle

All blogs by Charlie

Coach charlie LIvermore on Pedaling

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).

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.

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

Recent Stories

Search Empire State Ride

Meet the Roswell Park Employees Tackling Empire State Ride 2026

Meet the members of ESR Team Roswell 2026!

Julia Faller, DO, MS

Chief Medical Officer, Department of Anesthesiology

Ryan Grady

Chief Financial Officer

Charles Greenberg, PharmD

Pharmacy Manager at Scott Bieler Amherst Center

Joyce Ohm, PhD

Chair of the Department of Cancer Genetics and Genomics

Raymond Sroka, MD, PharmD

Anesthesiologist at Roswell Park and Department Chief

Gretchen Zimmerman, MS, RN

Sr. Clinical Informatics Specialist

David Newman

Executive Director of Capital Projects

Brian Morreale, Ph.D.

Postdoctoral Fellow

Jennifer Queeno

Administrative Assistant for Individual Gifts

Renier Brentjens, MD, PhD

Deputy Director of Roswell Park

Emily Isenhart

Genetics, Genomics, and Bioinformatics Doctoral Candidate

Jennifer Tuttle

Manager, Employee Advocacy and Fairness

Noelle Linke, JD, MS, BS

Executive Director of Pathology

Want to get involved?

2026 Empire State Ride Mentors

Maritza Torres-Rivera

4th Year Riding

Tom Flynn

9th Year Riding

Jane Eshbaugh

7th Year Riding

Jason Maher

8th Year Riding

Christine Standish

4th Year Riding

Harold Bolton

7th Year Riding

Phil Zodda

9th Year Riding

Jim Cairns

4th Year Riding

Harvey Bondar

& Button 🐶

4th Year Riding

Juliette Reashor

3rd Year Riding

Steve Wasserman

4th Year Riding

Colleen Regan-Kreuz

4th Year Riding

How to pack for a 500+ mile bike ride across New York State

Packing for ESR? Check out these tips.

Additional Suggestions

Steve Mars

Christine Standish

Erica Pompey

Coach charlie LIvermore on Mobility

Are narrow bike tires really better?

Debunking the Myth: Wide Tires Are Not Slower

🚲Your experience Includes:

🚲Schedule

Camp Locations

Coach charlie LIvermore on Mobility

Coach Charlie Livermore on Pedaling.

Pedaling.

Why is pedaling technique so important?

How do you pedal efficiently?

How can I spot inefficiency in my own pedaling?

Shifting.

What's shifting all about?

On Cadence.

Bike Practice.

Coach Charlie Livermore on Nutrition and Hydration.