Search Empire State Ride



Before jumping on your bike and cycling 500+ miles, it’s extremely important that you train your body for the elements 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.

Training for Empire State Ride 2022

To be prepared for an average of 79 miles each day, riders should train to ride 30 miles outdoors at a brisk pace without stopping. Getting plenty of “seat time” will help your body adjust to the feel of long-distance cycling. To prepare, cyclists should also:

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outdoor riding

Ride outdoors as much as possible.
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Practice signaling, riding in traffic and with road hazards.
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ride in groups

Get used to riding in groups. Your local bike shop and even ESR riders and alumni have group rides you can join.
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bike tuning

Get used to riding in groups. Your local bike shop and even ESR riders and alumni have group rides you can join.
Charlie Livermore Headshot

Training Expert Charlie Livermore

Back by popular demand, Charlie Livermore of Carmichael Training provides training tips to our riders before and during our weeklong adventure. For the past six 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.

ESR Water bottle

Hydration Recommendations

An individual’s fluid needs may change depending on temperature and sweat rate, but a good place to starts is to drink 20-30 ounces of fluid every hour.

Replacing fluids should come from both plain water and sports drinks.

Consume 250-500 mg of sodium per hour between your food and sports drinks.

ESR 2021 Snacks

Nutrition Recommendations

Carbohydrates are the primary fuel for moderate to high intensity exercise.

On rides of 60 minutes to 2.5 hours, fuel mostly with simple carbohydrates like sports drinks, gels and gummy chews. The recommended range of calories per hour is 150-300.

On rides over 3 hours, include more complex nutrition items. Complex nutrition foods are items with a little bit of fat or protein in addition to just carbohydrates. Something like your typical energy bar or a peanut butter and jelly sandwich. You still want to keep carbohydrates as your primary source of energy, at the level of 30-60 grams per hour.

Do what works for you. Training is a great time to test this out, but ensure you have your preferred list of products by the time you arrive in New York City for the Empire State Ride.

prepare your bike

We do not require specific brands or models to complete the Empire State Ride. Here is what our team recommends to maximize your experience.

Road bike maintenance

Road Bike

We highly recommend a road bike, as opposed to a mountain or hybrid bike.

CPCS Helmet

CPSC Helmet

Helmets are required.

Cycling shorts

Cycling shorts

Preferably with padding.

ESR jersey

Cycling Jersey

Or similar sweat wicking shirt.

Cycling gloves

cycling gloves

These will really help pad and protect your hands.

Bike shoes

Cycling shoes & pedals

Or general comfortable shoes for platform pedals.

Bike light

bike light

This will increase your visibility on the road, leading to safer cycling.
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Personal care products

Such as Chamois Butter and Desitin to treat chaffing and related comfort issues.

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bike fitting

As you train, it’s important that you are comfortable on your bike. Due to the repetitive nature of cycling, a slight misalignment can create inefficiency or pain. A bike fitting can help correct technique, improve biomechanics and prevent injuries. Most bike shops offer bike fitting services where they will set you up on a stationary trainer and perform measurements, as well as analyze your pedaling and body motion.

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Bike Maintenance

Regardless of the make and model of your bike, we highly recommend all riders take their bikes to a local bike shop before setting out on our adventure for a tune up. In addition, while there will be plenty of support along the Empire State Ride route, it’s always helpful to know how to change your own flat tire and any bike shop can teach you that.

training calendar

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