Before jumping on your bike and cycling 500+ miles, it’s important that you train your body for the challenge and get your bike ready for the adventure. No matter your level of cycling experience, proper training will help you avoid injury and stay safe.
Get used to riding in groups. Your local bike shop and ESR riders and alumni have group rides you can join.
Back by popular demand, Charlie Livermore of Carmichael Training provides training tips to our riders before and during our weeklong adventure. For the past eight years, Charlie has put together an incredible 22-week training guide. His plan is being finalized and will be available in the coming months.
Proper nutrition while training is vital to your success on the road.
We do not require specific brands or models to complete the Empire State Ride. Here is what our team recommends to maximize your experience.
Given the number of days and miles you’ll be cycling, we highly recommend a road bike, as opposed to a mountain or hybrid bike.
Preferably with padding.
Or similar sweat wicking shirt.
These will help pad and protect your hands.
Or general comfortable shoes for platform pedals.
ESR requires a front white light and a rear red light for each bike.
Such as Chamois Butter and Desitin to treat chaffing and related comfort issues.
If you train and prepare for #ESR24, you will be ready to tackle 500+ miles. A booster bus will take you from camp at 8 a.m. each morning and drop you off at the second rest stop if you wish to shorten your daily mileage. Shuttles are available for riders who are unable to finish the distance.
In 2024, Empire State Ride will start at Wagner College with overnight stays in Somers, Rhinebeck, Albany, Utica, Weedsport and Spencerport.
While this year’s route is still being finalized, get a sense of what the 2023 road warriors took on. The Empire State Ride uses both roadways and bike trails.
Camp venues will be announced soon!
The traditional Empire State Ride route covers between 60 and 100 miles each day from Staten Island to Niagara Falls.
Want to go the distance? Riders have the options to add 20 additional miles to the end of either the standard or hilly route on days one and two. Day three has the option to add 23 additional miles by branching off from the standard route at the Albany rest stop.
Are hills more your speed? Riders can opt in to a hilly alternative route on days two and four that deviates from the standard route.
Riders arrive at Wagner College on Staten Island, New York, on Saturday, July 20, 2024, for orientation and check-in. The next morning, hundreds of road warriors start the ESR adventure together. Each day, the average riding distance is about miles with support, like first-aid, mechanics and scheduled shuttles, along the way.
At the finish line, you’ll be welcomed by a mile of cheering, smiling faces as you ride down in Niagara Falls. From there, all that’s left to do is enjoy music, food, drinks, vendors and the eighth wonder of the world — Niagara Falls.