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Meet the Roswell Park Employees Tackling Empire State Ride 2026

Posted on by Jocelyn McNamara

Meet the Roswell Park Employees Tackling Empire State Ride 2026

A collage of cyclists in helmets and cycling gear surrounds a central banner reading "Empire State Ride Team Roswell," featuring people posing with bikes, signs, and celebratory gestures outdoors.

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

A smiling woman with gray hair stands outdoors wearing a navy blue "Empire State Ride to End Cancer" t-shirt. Green trees and a brick building are visible in the background.

“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

A cyclist in a white and blue jersey, helmet, and reflective sunglasses raises his arm in a triumphant gesture. He wears a medal and orange wristband, with a blurred crowd and trees in the background.

“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

A man in a blue shirt and black cap kneels on a sidewalk, smiling and hugging a golden retriever wearing a name tag. Tents and trees are visible in the background on a sunny day.

“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

Two people in matching blue cycling jerseys smile inside an ice cream shop. Behind them are ice cream display freezers and large black-and-white menu boards on the blue walls.

“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

A smiling person wearing a bike helmet and a white cycling jersey with "Empire State Ride" and a bicycle logo stands outdoors at a cycling event, with bikes and trees visible in the background.

“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

Two cyclists wearing medals and matching jerseys stand side by side, smiling and holding a bicycle overhead. There is water and a cityscape in the background, suggesting they finished a race or event.

“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

Two smiling cyclists wearing "Empire State Ride to End Cancer" jerseys and sunglasses stand together outdoors, surrounded by other riders, with trees and blue sky in the background.

“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

Two cyclists ride on a forested trail. The person in front, wearing a helmet and glasses, smiles and gestures excitedly, while the second cyclist follows behind, also smiling. Both wear matching cycling jerseys. Lush green trees surround them.

“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

Two people ride bikes on a paved path through greenery. The woman in front, wearing a helmet and sunglasses, smiles at the camera. The man behind her, also in sunglasses, smiles as well. Both appear to be enjoying the outdoor ride.

“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

Three smiling adults wearing cycling jerseys stand together outdoors in front of a white event tent, with green grass and trees in the background. Two wear matching blue jerseys, and one wears a white "Excelsior" jersey.

“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

A woman with two braids, wearing a helmet and colorful cycling jersey, rides a bike on a road, followed by two cyclists in similar attire. Lush greenery is in the background.

“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

“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 by Jocelyn McNamara

2026 Empire State Ride Mentors

A man in cycling gear kneels and holds up a ring to a smiling woman in matching attire, while other cyclists watch and smile in the background. The scene appears joyful and celebratory outdoors.

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

A smiling woman with long brown hair wears a gray "Empire State Ride to End Cancer" T-shirt, standing outside in front of a blurred green, leafy background.

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.

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.

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

A smiling older man with gray hair stands outdoors on grass, wearing a red and white checkered short-sleeve shirt and gray pants. Trees and a brick building are visible in the blurred background.

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. 

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.

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

A smiling older woman with gray hair wears a black cap, sunglasses on top, and a white t-shirt with a colorful graphic, standing outdoors with greenery in the background.

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.

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.

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

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.

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!

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

A woman with long gray hair and glasses on her head stands outside. She wears a navy "Empire State Ride to End Cancer" T-shirt and blue jeans, with a green, tree-filled background.

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.

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.

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

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.

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

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

A man with a gray beard and glasses stands outdoors on grass, wearing an orange "Empire State Ride" T-shirt that reads "7 Days, 500 Miles, One Mission to End Cancer." Trees and a path are visible in the background.

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.

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.

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

A man stands outdoors on green grass, wearing glasses, a black "Empire State Ride to End Cancer" t-shirt, white shorts, a blue wristband, and a smart watch, smiling at the camera with trees in the background.

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.

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.

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

An older man in an orange "Empire State Ride" t-shirt and black cap holds a small, gray dog outdoors, standing near a brick building with greenery in the background.

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.

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

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

A woman with curly brown hair wearing a sleeveless blue top, peace sign necklace, and smartwatch smiles outdoors with trees and a building in the background.

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!

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.

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

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.

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

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

A smiling woman wearing glasses, a black cap, a white "I want to ride my bike 2022 to end cancer" T-shirt, and an orange tutu stands outdoors with green trees in the background.

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.

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! 

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

2026 Empire State Ride Training Plans

Posted on by j.schifferle

2026 Empire State Ride Training Plans

Empire State Ride to End Cancer logo, slogan "Ride Stronger Together," and text: "Charlie Livermore's Official 2026 Empire State Ride Training Plan" on a blue and orange gradient background.
Beginner
Two-Day
Intermediate
Advanced
Exertion Quick Guide (Print me!)
A person in a teal jacket and white helmet is riding a bicycle on a road. They are wearing sunglasses and smiling, with green trees in the background.

Start training for the 2026 Empire State Ride with Coach Charlie Livermore

Hi, everyone. Coach Charlie here.

 

The 2026 ESR training plans are here!

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

1) A new, two-day training plan for those riding from Weedsport to Niagara Falls.

2) A quick guide to determine how hard you’re working based on your breath (using rate of perceived exertion (RPE). This card can be printed and taped to your bike as an easy reference point. 

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

Before you begin, familiarize yourself with the cycling terms and learn how to read the plans. Understanding your rate of perceived exertion (RPE) and breathing rate are especially important to ensure you’re working at the correct intensity. 

Click below to learn the terms and how to read the plans. 

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

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

Start every workout with a warm-up.

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

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

Chart of terms

Recovery Miles (RM)

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

Endurance Miles (EM)

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

Tempo (T)

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

Steady State (SS)

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

Power Intervals (PI)

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

Fast Pedaling (FP)

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

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

 Rest Between Intervals (RBI)

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

Rest Between Sets (RBS)

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

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

 60min w/ 3x6min (SS), 3min RBI

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

Beginner

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

Beginner Plan

Intermediate

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

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

Intermediate Plan

Two-Day

This abbreviated training plan spans eight weeks and gets you ready for the two-day ride. It is ideal for beginners or those with less time to train.

Two-Day Plan

Advanced

The advanced rider plan is designed for cyclists who ride all year around, and cycling is their primary sport. These cyclists can easily tackle the distance of ESR. Their goal might be to ride the 560 miles at the highest average speed they can achieve every day or use the training stimulus of a big volume week to prepare for another event goal. The average speed of this group is generally 18-20 MPH.

Advanced Plan

Meet Coach Charlie Livermore

Pro-level Coach. Endurace Athlete. Cancer Surivor.

The Empire State Ride is lucky to have the support of professional-level 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.

Charlie's Story

Check out more training blogs:

Two cyclists ride along a paved path through a grassy, tree-lined landscape on a sunny day. The scene is in black and white, with long shadows and a fence running parallel to the trail.
Maria riding at ESR
Two cyclists in matching jerseys and medals stand side by side, holding their bicycles triumphantly over their heads. A river and city skyline are visible in the background.
Two people in orange hats prepare food at an outdoor table with a blue tablecloth. The table has trays of bananas, apples, and snacks. There's a sign reading "Please Remove Gloves." Cyclists and greenery are visible in the background.

Pedaling and Shifting 101

How to Ride in Hilly Terrain

Strength and Mobility for Cycling

Nutrition and Hydration for Endurance Rides

Read More!
Read More!
Read More!
Read More!
Register for ESR

Charlie Livermore’s 2025 ESR training plan

Posted on by j.schifferle
Charlie Livermore talks during orientation for the 2022 Empire State Ride

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

More training blogs

The training plans

Beginner plan
Intermediate plan
Advanced plan

Hi, everyone. Coach Charlie here.

I’m happy to announce that the 2025 ESR Training Plans are now available.

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

Advanced Training Plan

The advanced rider plan is designed for cyclists who ride all year around, and cycling is their primary sport. These cyclists can easily tackle the distance of ESR. Their goal might be to ride the 560 miles at the highest average speed they can achieve every day or use the training stimulus of a big volume week to prepare for another event goal. The average speed of this group is generally 18-20 MPH.

Intermediate Training Plan

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

Beginner Training Plan

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

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

Before you begin, familiarize yourself with the terms below. Understanding your rate of perceived exertion (RPE) and breathing rate are especially important to ensure you’re working at the correct intensity. Read more about how about how to follow the ESR training plan below.5

Check out Charlie's walkthrough on how to read the training plan!

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

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

Start every workout with a warm-up.

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

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

Chart of terms

Recovery Miles (RM)

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

Endurance Miles (EM)

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

Tempo (T)

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

Steady State (SS)

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

Power Intervals (PI)

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

Fast Pedaling (FP)

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

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

 Rest Between Intervals (RBI)

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

Rest Between Sets (RBS)

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

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

 60min w/ 3x6min (SS), 3min RBI

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

Interested in a personalized plan?

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

More tips from Charlie

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

Posted on by j.schifferle

Coach charlie LIvermore on Mobility

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 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

Graphic that shows a tire test with rider climbing up the incline
tire size over run time graph

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

More tips from Charlie

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

Posted on by j.schifferle

Coach charlie LIvermore on Mobility

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 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

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

More tips from Charlie

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 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.

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

Let’s Get Started: Finding the Right Bike

Posted on by j.schifferle
Two runners wearing orange shirts and race bibs, proudly displaying medals. Both are smiling and flexing their arms. The man wears a gray beanie, and the woman has a headband. They stand outdoors with a cloudy sky and a car in the background.
ESR Logo

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

“In a lot of ways, the Empire State Ride is the exact opposite of 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:

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

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

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

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

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

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

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

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

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

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

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

Coach Charlie Livermore: Pedaling Efficiently

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 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.

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

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

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

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

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

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

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

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

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

Quick tips

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

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

Thanks for reading!

Coach Charlie

More tips from Charlie

Coach Charlie: How to train for your first century

Posted on by j.schifferle

Charlie Livermore on the 100-Miler

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 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

Your first 100-mile ride can seem like an intimidating task, but with the right preparation, anyone can develop the fitness, skills and confidence to ride your first century. This is a basic overview of important topics that will help you get to that first century finish line.

Training the body to meet the demands of a century is multidimensional; it’s not just about the bike workouts. Put it all together, and I’ll see you smiling at the end of your biggest day at Empire State Ride.

Pre-Training Preparation.

Bike Fit — You’ll be spending significant amount of time on your bike. Make sure you’re sitting correctly on it. Book an appointment with a professional bike fitter to ensure that your body is in the most optimal position on your bike.

Prepare Your Body — In a previous blog, I wrote about mobility. The time you spend preparing your body during the winter off-season will pay off when bike training starts in the spring.

Training.

There are training plans coming soon on the ESR website for beginners, intermediate and advanced riders. Choose the right one for you, and once you start, focus on consistency. Getting on your bike regularly is the key to success.

Recovery.

Adequate periods of rest are essential for adaptation to training stress. Rest days and weeks are built into the training plans. It’s important to adhere to them even if you don’t feel like you need a day off or an easy recovery week.

Nutrition.

You must consume enough energy (food) to support your activity level. Your focus should be on improving your fitness, not losing weight. A major component of recovery is replacing the energy used in a training session so you can repeat it. Visit the ESR website and read some of my past blogs on nutrition for a deeper dive into this important topic.

Skills.

From learning to ride in a group, eating and drinking while moving or pedaling and shifting your bike, skills are an important part of being a good and safe cyclist. The best way to learn skills is with a local cycling club that has good mentorship leaders. Go on group rides and ask lots of questions.

See you all in July!

Coach Charlie

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