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Join us at the finish line, brought to you by Destination Niagara USA

Posted on by Jackie Roberts McDonough

In partnership with

The All Things Travel blog is sponsored by Destination Niagara USA

Watching 300 Empire State Ride cyclists cross the finish line on Old Falls Street is an experience unlike any other. In that moment, the road warriors will achieve their goal of riding 500+ miles across New York State while raising essential funds for cancer research. You can be a part of the unforgettable moment!

Join us in celebrating the ESR road warriors’ accomplishment by cheering them on at the finish line!

Saturday, July 29 @ 2 p.m. to 6 p.m.

There will be food trucks, live music and programming to honor the road warriors and congratulate them on completing their seven-day adventure. All ESR road warriors will cross the finish line around 4 p.m.

Here’s what you can expect:

  • Food trucks, including Dirty Bird Chicken N’ Waffles
  • Live music
  • Programming on the riders’ impact
  • Opportunity to purchase ESR gear
  • Awesome signs and plenty of cheering
  • Smiles as hundreds of road warriors embrace that finish line feeling
  • New this year: The Falls will be illuminated in the ESR colors, blue and orange, from 10 p.m. to 10:15 p.m.

What to bring:

  • Enthusiasm
  • Inspiration and willingness to create a sign
  • Spending money and appropriate gear for the weather
This is a photo of an ESR rider at the finish line, holding a sign.

Parking:

Paid parking is available throughout the city.

Here, a rider is flexing at the finish line in his ESR jersey.

Enjoying Niagara Falls USA!

After cheering on the ESR road warriors, make the most of your trip by enjoying this bucket-list destination.

Niagara Falls USA offers:

View or download the Niagara Falls USA Travel Guide, or request a free printed guide delivered to you .

Visit the Niagara Falls USA website for travel planning information, or call 1-877 FALLS US to speak with a local expert.

“The best part of the whole thing? Seeing that finish line moment."

Caitlin Pietz

RSVP to the finish line celebration

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

Posted on by Jackie Roberts McDonough

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.

Learn more about your impact

Coach Charlie Livermore: Pedaling and Shifting 101

Posted on by j.schifferle
Charlie Livermore sits in a chair wearing an Empire State Ride jersey and smiles.

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

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?

A line of ESR riders pedal together
Shows a close-up of an ESR rider's bike

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?

Two ESR riders ride around New York City during ESR22.
An ESR rider cruises down the street.

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.

This blog post by Chris Carmichael, “6 Shifting Tips To Be A Faster Cyclist Today,” is a good read to continue your education on shifting. 

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

Charlie's Training Plans
Charlie's Why for Riding

All Things Travel, brought to you by Destination Niagara USA

Posted on by Jackie Roberts McDonough

In partnership with

The All Things Travel blog is sponsored by Destination Niagara USA

Empire State Ride is an adventure unlike any other, and getting there and back shouldn’t be an added hill to climb! You may have questions about logistics, so we’ve got you covered with everything you need to know, including added fun after the finish line.

How Do I Travel with My Bike?

You’re not the first person to ask about this! The good news is you have some options if you want to travel with your bike.

  1. Ship your bike: You can ship your bike with Bike Flights. Campus WheelWorks can unpack and rebuild your bicycle, and we will transport it to Wagner College on July 21. Bike shipping is at your own expense.
  2. Take advantage of the bicycle shuttle truck: Another option for you is utilizing the bike truck, which takes shipped and local bikes from Roswell Park Comprehensive Cancer Center directly to the start line at Wagner College. More details are available in the ESR travel planner that is sent to you when you register.

What About Getting to and from Niagara Falls?

ESR road warriors come from all over the country. We know transportation can be a factor in your decision to join the adventure! Getting to and from Empire State Ride is your responsibility, but here are some suggestions to make it easier.

  1. Take the charter bus from Buffalo, NY. This bus leaves from Roswell Park on Saturday, July 22 and takes you to Wagner College. You’ll get there at around 3:30 p.m., in time for all the first-night activities! Cost is announced in the ESR travel planner.
    • Riders who are starting their trip from Buffalo are also welcome to drive and park their vehicles in the Roswell Park ramp for the week, free of charge.
    • Alternatively, riders can be dropped off at Wagner College or drive there and park their car for the week, free of charge.
    • ESR also offers a charter bus from Niagara Falls, NY, to Wagner College on July 30. Find further details in the ESR travel planner. 
  2. Prefer to fly? We encourage riders fly to Newark, LaGuardia or JFK airports in New York City, with ground transportation to Wagner College in time for orientation on Saturday, July 22.

If taking the train makes the most sense for you, you also have options! We recommend riders who prefer the train take Amtrack to Penn Station in New York City. Then, take the subway to the Staten Island Ferry. From there, they can ride a taxi or Uber/Lyft to Wagner College in time for orientation at Wagner College.

Extend your stay in Niagara Falls, NY!

Keep the adrenaline pumping and extend your stay on the other side of New York in Niagara Falls USA! Enjoy this bucket-list destination with the friends and family who cheered you on during your 500+ mile journey.

Niagara Falls USA offers:

View or download the Niagara Falls USA Travel Guide, or request a free printed guide delivered to you here.

Added benefits:

You can walk to the Falls from the finish line and from many of the downtown Niagara Falls hotels. You can also walk across the Rainbow Bridge to Canada if you have a passport or approved travel documents.

Pro tip:

If you are organizing a family weekend and want to choose another hotel, it’s a good idea to check your hotel’s proximity to the Falls on a map. Several hotels advertise the Falls, but may be further away and require a car or public transportation.

This is a photo of riders at the finish line in Niagara Falls after traveling from Wagner College in Staten Island.
This is a rider holding up his bike at the finish line in Niagara Falls after traveling 500+ miles for Empire State Ride

Visit the Niagara Falls USA website for travel planning information, or call 1-877 FALLS US to speak with a local expert.

If you’re already registered, check your travel planner for more information!

If you haven’t registered yet, what are you waiting for?

Join the adventure

Camping at ESR

Four reasons you should camp at ESR

Posted on by Jackie Roberts McDonough

Camp life is a core piece of the Empire State Ride adventure. From incredible programming to mouthwatering meals and weeklong bonding, you won’t want to miss this uniquely ESR experience.

“It’s part of the camaraderie that makes the ESR so special,” said Steve Mars, a longtime rider and volunteer.

We know there are many factors to consider when committing to this seven-day journey. That’s why Steve, along with a few other riders and ESR staff, are here to help set your mind at ease about camping.

1. Mission-based programming:

We strongly encourage riders to take part in evening programming. At each campsite, you’ll learn how you’re making a difference through engaging, personal and impactful programming. Some evenings you’ll hear from patients and doctors about the fundraising dollars at work. Other nights you may listen to riders about what the mission means to them – or even share your own story! Each evening is different, and altogether you’ll gain a greater understanding of the ESR mission.

“My first Empire State ride was 2016. I was a mountain bike person, and I said I’m going to do this ride as a way to honor my mother. I thought it was going to be a one-and-done experience, but it was the evening programming that told me that Empire State Ride isn’t just a cycling event. It’s a much bigger idea and bigger concept,” said Steve. “Cycling is the platform, but hearing people’s stories, hearing about the breakthroughs that are being done at Roswell Park – that emotional connection you get throughout the week really comes out in the evening programming.”
Empire State Ride founder, Terry Bourgeois, talking about the mission to end cancer.
A cancer survivor hugging another Empire State Ride road warrior during evening programming.
Two Trees Catering serving meals at Empire State Ride.
This photo shows Empire State Ride road warriors clapping during evening programming. The evening programming is centered around the mission to end cancer.

2. Meals:

Riding 500+ miles across New York State takes passion, dedication and a commitment to getting the work done. So does feeding the 300+ riders and staff members who set out on the Empire State Ride each July. Enter father-daughter duo Adam and Johanna Morrison of Two Trees Catering.

With the support of Empire State Ride staff and a catering team of seven others, Adam and Johanna make sure road warriors are well-fed and ready to tackle 60 to 100 miles each day.

Riders and staff members alike gather family-style for breakfast and dinner each day, with a focus on clean, whole foods and a few staples that riders need like pasta and protein.

“Nutrition is very, very important to our riders, and the food is great. There’s lots of it,” said Tom Johnston, ESR Operations Manager.

3. Convenience:

ESR is camping made easy! Comfy Campers, along with our volunteers and behind-the-scenes team, work hard to make sure when you arrive at camp after a long day on the road, you’re as comfortable as possible. Tents, air mattresses, camp chairs and clean towels are set up and taken down daily by the staff at Comfy Campers.

Each camp has a rider reception and services hub. Restrooms or portable restrooms and a traveling shower truck are available on site. Riders also have access to a bike repair team, electronics charging stations and so much more!

“After the riders leave at around 7 a.m., we pack up everything. Comfy Campers packs up 300 tents individually. They roll them up, put them in their trailers, drive an hour to the next place and unload them all,” said ESR Production Manager Katie Menke.
“Camping makes it easier because the shuttling back and forth is arduous. You’re doing it twice at every campsite. When you’re camping, you can roll out of bed, get dressed, go have breakfast, wheel your bag over the truck and you’re good to go,” said Steve.
An Empire State Ride Road Warrior carrying a mattress at the campground.
An Empire State Ride Road Warrior at the camp ground.

4. Experience

ESR is an experience unlike any other, and that’s largely due to the camping environment and culture. But don’t take our word for it! This is what other road warriors have to say about camping:

“Everyone is so friendly and helpful – the energy! I got to meet some incredible people and talk to them about their why and share my why. There are some people who are retired. There are some professionals. There are some young people, so it’s pretty incredible being exposed to all of that diversity.” – Allison Joseph

“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

“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 Thor

Two Empire State Ride road warriors standing during evening programming. One has a shirt that reads, "To end cancer."
This photo shows the tents lined up at Empire State Ride.
Road warriors at Empire State Ride gathering at camp.

Still have questions?

Let us answer a few! Click here. 

Don’t hesitate to reach out to our Empire State Ride team at empirestateride@roswellpark.org or via phone at (716) 845-3179. Our fundraising experts, Katie and Courtney, can answer any questions you might have.

We can’t wait to take on this adventure with you!

The Route

Register

Allison Joseph’s passion for cycling and the cancer cause

Posted on by Jackie Roberts McDonough

Allison Joseph of Troy, New York is a lifelong lover of cycling. Over the years, while on her rides, she noticed something was missing.

“I didn’t see any women who looked like me. I thought about it, and I said, ‘There is no way I am the only woman of color who is interested in cycling.’ So, I set out to find my people,” said Allison.

She started the Capitol Region chapter of Black Girls Do Bike, an organization with 100 chapters worldwide.

Monica Garrison, the founder and executive director of Black Girls Do Bike, explained each chapter has naturally been drawn to different health causes.

“I think we all know that getting on the bike and cycling regularly can help stave off diseases and conditions that affect our community and people of color disproportionately,” Monica said. “It’s almost a no-brainer to want to do something to get in the fight and help these causes.”

That message resonates with Allison.

“Black Girls Do Bike is a community of women who encourage women, especially African American women and women of color, to cycle,” said Allison. “Whether it be for fun, function or fitness, we just want you to get on a bike and enjoy riding.”

Becoming an ESR Road Warrior

Allison at #ESR22

Allison has participated in other endurance cycling events and says she’s always looking for a challenge. When she found Empire State Ride, it was a perfect way to align two of her passions: cycling and the cancer cause.

“So many of my family members have been hit with cancer. I’ve watched them go through the struggle,” Allison explained. “This was my way of doing something.”

With an understanding of Roswell Park’s impact on the world of cancer research and treatment, Allison knows every dollar she raises is serving a greater mission.

“If it doesn’t help someone today, it’s definitely going to help someone tomorrow and in generations to come. It keeps the research going. Technology is constantly changing, and we need money to fund that research.”

It’s also been proven that for every dollar donated, Roswell Park can leverage an additional $13*** in new grant funding. For Allison, that’s even more reason to come back for #ESR23.

“It makes me more motivated to not only do this again but push myself and push my limits even harder to raise even more money.”

Charlie's Training Plans

*** For years, we’ve told you that your $1 donation can turn into $13 in external funding for cancer research. Now, we’re proud to announce that your $1 donation is now creating $23 in funding. This is thanks to your incredible support and the hard work Roswell Park researchers put in every day to advance new discoveries. Read more about this change. 

The ESR Community

No rider at ESR is alone. Allison experienced that firsthand during #ESR22. Last year, she joined the ride about halfway through in Albany. For 2023, she will be taking part in the entire seven-day adventure.

“There is a support system that is equal to none that I see,” said Allison. “The volunteers anticipate all your needs. For example, one day, I didn’t even notice that there were some screws loose on my bike, and I turned around and a volunteer was there to fix it.”

Allison also cherishes building relationships with riders from different walks of life.

“Everyone is so friendly and helpful – the energy! I got to meet some incredible people and talk to them about their why and share my why. There are some people who are retired. There are some professionals. There are some young people, so it’s pretty incredible being exposed to all of that diversity.”

Allison at #ESR22
Allison with Terry and Maria

Getting Ready for #ESR23

Allison in Niagara Falls at the finish line

For people who might be nervous about joining the movement this year, Allison says, “Just do it!”

She encouraged utilizing Coach Charlie Livermore’s training plans customized to the ESR experience. Going into #ESR23, Allison says she plans to train longer and harder, with “attacking the hills” at the top of her agenda.

Allison hopes her involvement not only makes a difference in the mission to end cancer, but also sends a message to other women of color.

“Representation matters. For Black Girls Do Bike to be out here representing, it means a lot. It reminds people that we are out here, and black girls do indeed bike and black girls do indeed do a lot of the things that it’s typically believed we do not do.”

As she prepares to challenge herself again this summer, she’s keeping the cause close to her heart.

“Roswell Park has done so much for the community. It has done so much for cancer research, and this is my way of giving back.”

Join Allison at #ESR23

Meet First-Time Rider Justin Eveland

Get creative with fundraising!

Posted on by Jackie Roberts McDonough

When you sign up for Empire State Ride, you’re also committing to raising critical funds for life-saving cancer research. Through your fundraising, you can change the world from the seat of your bike.

As you decide how you want to solicit donations, feel free to lean on our fundraising tips and tricks to help you each step of the way!

Connect your fundraiser to Facebook:

One of the best tools to help with your fundraising is integrating your online fundraising dashboard with your personal Facebook page. This allows you to easily spread the word about your fundraiser and track your progress. You can also send updates on your progress, making it that much simpler to reach your goal.

Pro tip: Don’t forget to tag @EmpireStateRide on Facebook and Instagram for a chance to be featured on our channels as well!

Use the ESR MyHub App:

Let the ESR MyHUB app supercharge your fundraising efforts and get you ready for your Empire State Ride adventure. The app allows you to personalize your fundraiser, accept in-person check donations, send texts or emails asking for donations and so much more. 

Learn more here.

Ask your employer:

Matching gifts are a great way to double your donation. Many employers offer programs that match employee’s charitable donations dollar for dollar, so make sure to find out if your company has a matching gift program and ask your donors to check, as well.

Get creative:

Each rider comes to ESR with a different story. Not all fundraising efforts have to be the same! Use your unique gifts to make a positive impact. We encourage riders to personalize their fundraising strategy to their strengths and interests – making the journey fun and rewarding in more ways than one.

Here’s what other ESR road warriors are doing to fundraise:

Justin E.

“I wanted to make it as personal as possible,” said Justin E., a first-time rider. “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 leaned on the ESR Facebook group for unique fundraising ideas, and his main piece of advice is: “Don’t be afraid to ask.”

Justin Eveland and his dad, Ken.
Billy wears his clown nose

BillyTheKid K.

For #ESR23, BillyTheKid sought out an endowment from a local Jewish organization. He presented about the impact Empire State Ride has on cancer, and they offered a $3,000 donation. Now, he plans to raise his goal and keep going for a cause that’s helping other survivors and thrivers just like him.

“My grandfather used to say a dollar is made up of 100 pennies. That’s really kind of what Empire State Ride is, you know? It takes a lot of $25 bills to add up, but to just sit back and watch it grow is astounding. I choke up every time I think about it.”

The opportunities are endless! And if you need help coming up with ideas, we are here.

Ask the ESR Fundraising Team:

Fundraising is what we do! Courtney Helinski and Katie Kaplewicz are here to help you reach your goals. If you reach out to Empire State Ride at empirestateride@roswellpark.org or via phone at (716) 845-3179, you will be sure to reach one of their friendly voices. They will guide you to make the process as smooth as possible.

Road warriors pave the way for lifechanging new treatments, groundbreaking clinical trials and innovative research and discoveries. 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.

More Fundraising Tools

Why first-time rider Justin Eveland joined the cause

Posted on by Jackie Roberts McDonough

The bond between a father and son is incomparable, and that’s apparent in the admiration Justin Eveland has when sharing memories of his dad. 

“The way I would describe my dad is someone who lived for today and not for tomorrow. He was always the life of the party and someone who could make you smile in your worst of times,” Justin stated proudly.

His father, Ken Eveland, worked in law enforcement for almost 40 years. Justin says he was the family organizer, always planning activities to bring people together, including an annual Buffalo Bills bus trip from their hometown of Geneva, New York.

“He had been bringing me to Buffalo Bills games ever since I was just a little guy.”

But, those games, along with other family adventures, would come to an unanticipated pause.

In 2017, Ken was diagnosed with stage IV renal cell carcinoma, a form of kidney cancer.

“What we thought was going to be an in-and-out procedure turned into a more elaborate and elongated issue for our family,” Justin explained.

By 2019, the cancer metastasized to his lung and then to his brain in 2020. Ken is still fighting today.

“For a long time, I have felt very helpless, like I can’t do anything for my dad. I can’t ease his pain,” said Justin.

Driven to make a change, Justin committed to a new challenge. This summer, he’s cycling more than 500 miles to end to cancer. 

Justin Eveland and his dad, Ken.
Ken Eveland holding a boxing glove

Becoming an ESR Road Warrior

Ron, Justin and Ken

The Empire State Ride is a week-long bike tour from New York City to Niagara Falls that raises funds to fuel cancer research at Roswell Park Comprehensive Cancer Center.

Justin joined the movement as a first-time rider for #ESR23. With his dad in mind throughout his training, he’s prepared to push himself emotionally and physically along the way.

“I didn’t have a road bike prior to signing up for the Empire State Ride, nor have I really ever ridden probably longer than 10 miles on a bicycle at any given time,” he explained. “But this is what I’m doing to help fight against cancer and maybe one day find a cure.”

For others thinking about joining, Justin echoed the sentiment that riders are not alone.

“The support you receive from the Empire State Ride team and the Empire State Ride community is astounding. There’s a Facebook group, and there are people asking a ton of questions, with veteran riders helping new riders overcome any fear that they might have.”

 

Fundraising Made Easy

For some first-time riders, hitting the $3,500 fundraising minimum may be intimidating. However, using the tools available and the ESR team, it can be easier than expected. Justin is a great example of this.

By mid-March, four months before the ride, Justin had already raised more than $6,000 — with a personal goal of reaching $7,500.

He says utilizing social media, both Facebook and LinkedIn, has been extremely effective.

“I wanted to make it as personal as possible,” Justin added. “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 leaned on the ESR Facebook group for unique fundraising ideas, and his main piece of advice is: “Don’t be afraid to ask.”

 

Family photo
Ken, JJ and Ken's wife

The Finish Line

Justin’s first Empire State Ride is fast approaching, and he’s eager to build friendships at camp and hear other people’s stories. Above all else, he’s already picturing crossing the finish line, alongside riders who share a common goal of ending cancer.

Riding for his father during ESR will be even more meaningful now that he is a dad himself. Justin has two sons: Jonathan and Bennett.

“Someday, I’m certainly looking forward to being able to share the experience with my sons when they’re old enough to understand,” said Justin. “When it’s easy to sit back and do nothing, I think they’ll be proud to know that their dad did something to make a difference.”

The ESR Impact

Sign Me Up

Rider Spotlight: Meet BillytheKid

Posted on by j.schifferle

Meet BillytheKid

Here, Billy talks about the family business, being on the road for ESR and his journey with thyroid cancer

You’ll see BillytheKid Klein on the road during Empire State Ride sporting a large red nose and a sly smile. If you ask him about his nickname, he’ll tell you it’s just who he is. His family called five-year-old Billy by that name, and he now uses that name for all his businesses. He even signs his checks with a little running man heart and BillytheKid — anything to make people smile.

Billy lives on a large farm in rural Pennsylvania, where he’s resided for more than 45 years with his family, raising horses. His daughter won two world championships and a reserve in equine competition during her youth. When Billy and his wife retired from breeding stallions, they shifted their focus to more sentimental occasions: weddings. They acquired carriages and started a business that takes brides to the altar — in true Cinderella-style. The pair has several Victorian outfits and top hats that they wear to give the carriage ride a more magical feel.

“Taking a father and daughter to the altar for the ceremony and hearing their intimate talk and seeing the tears, and then, 25 minutes later, taking her to start her new life with her new groom — I would do that for nothing, just to experience it,” he said proudly.

BillytheKid
Billy rides his carriage
Billy rides his carriage with bride and groom in it
Billy drives a horse carriage
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Billy’s Cancer Journey

On a sunny day in New York City, Billy sat in a large waiting room of a local hospital. As he looked out over the East River, a group of people close by started talking about cycling. Billy’s ears perked up when he heard them mention a tour that went from Staten Island to Niagara Falls. He grabbed a seat next to them and started asking questions about the adventure. They pointed him to the Empire State Ride website, where Billy learned about the 500+ miles it took to get from one end of New York to the other, the road warriors who make it happen and the critical funds raised for cancer research.

“You’re in a certain state of mind when you’re in a hospital and with other people who share your problems,” he said. “Something really clicked. I felt chills reading the stories, seeing the testimonials. I was hooked. I did all the research I could and said, ‘I’m in!’

Cycling is a big part of Billy’s life, but the thought of riding between 70 and 100 miles per day seemed like a whole new ballgame. Embarking on Empire State Ride in honor of cancer patients felt like a challenge that he needed to take on to help others and honor his own story.

Billy’s cancer journey started in 2014 when he found himself more congested than usual. His doctors sent him for a chest X-ray, and that’s when they made a startling discovery: Billy had thyroid cancer. He soon had a full thyroidectomy followed by a round of radioactive isotopes to wipe out the residual cancer. For a while, that was it. They monitored Billy closely for five years.

Then, in January 2019, Billy’s doctors ran a round of tests that showed poorly differentiated thyroid cancer — cancer cells that don’t look like normal cancer cells. He began treatment again but soon became iodine resistant. The cancer started to grow, and it hasn’t stopped.

Billy’s First Empire State Ride

BilltheKid holds up a tribute card on the road during the 2022 Empire State Ride
Billy stands nose to nose with another ESR rider.

Billy’s own cancer journey, and those of his loved ones, made his commitment to participating in the 2022 Empire State Ride even more meaningful. But it’s the experience that Billy had on the road that sold him on hitting the road again this year for #ESR23.

“It was life-changing,” he said. “You know how you go to a concert or a movie that’s so great you don’t want it to end? You don’t look at your watch. You don’t want to know the time. Well, that’s the feeling I had the last day of ESR.”

Billy raves about the community of people that he was surrounded by as he rode the 500+ miles across the state. Despite some riders being younger and having better endurance, Billy said people really looked out for him and helped him complete the mileage.

Billy wears his clown nose

“The amount of support from others … I mean, they knew I was the old guy and they put me in a slipstream and surrounded me to protect me,” he said. “I just so appreciated that. It really helped me feel like part of the group.”

BillytheKid

On Fundraising

As for the fundraising, Billy said he really felt intimidated by having to raise $3,500 when he first signed up. Many of his friends were retired and on strict budgets. So, he started by asking for small amounts and he kept asking everyone he knew. Before he knew it, he’d hit his goal. Then, on the road, Billy would share his daily progress. Once people saw firsthand what Billy was doing, even more donations rolled in.

“I put in a report every night to my contributors on Facebook,” he said. “Money just started flowing in. It was overwhelming. I went to sleep crying every night because I was so touched.”

As for fundraising for 2023, Billy sought out an endowment from a local Jewish organization. He presented about the impact Empire State Ride has on cancer, and they offered a $3,000 donation. Now, he plans to raise his goal and keep going for a cause that’s helping other survivors and thrivers just like him.

“My grandfather used to say a dollar is made up of 100 pennies. That's really kind of what Empire State Ride is, you know? It takes a lot of $25 bills to add up, but to just sit back and watch it grow is astounding. I choke up every time I think about it.”

BillytheKid

Learn more about where the funds go below and register today!

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BillytheKid's new ride for 2023

Coach Charlie Livermore: Nutrition and Hydration for ESR Training

Posted on by j.schifferle

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.

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.
Meal #1 of ESR
Meal #1 of ESR

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 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.

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

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