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Training

Training for Empire State Ride

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.

Training plans
Check out the training
plans from last year
Three cyclists wearing helmets and matching jerseys ride along a paved path bordered by green trees and grass. The person in front is smiling, while two others follow closely behind, one raising an arm in the background.
A man wearing a blue helmet and cycling gear rides a black road bike quickly along a paved path with greenery in the background.
A woman is smiling, immersed in her day-to-day routine as she sits on a pink yoga mat, using a foam roller on her leg. She wears a gray T-shirt and black shorts, with a blue exercise wall and yellow water bottle beside her.

Training basics

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 while getting plenty of “seat time.” This will help your body adjust to long-distance cycling.

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Ride outdoors

Ride outdoors as much as possible.
Left Turn ion

Practice

Practice signaling, riding in traffic and navigating road hazards.
Illustration of two cyclists in racing gear training on road bikes. One cyclist wears a yellow outfit and helmet, while the other sports green and blue. They're riding against a backdrop of blue sky and clouds, pushing themselves to new limits.

Ride in groups

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

Bike Tuning Icon

Bike tuning

Get your bike tuned, fitted and serviced at your local bike shop.

Training Expert
Charlie Livermore

Back by popular demand, Charlie Livermore of Synergy Performance Systems provides training tips to our riders before and during our weeklong adventure. Since 2017, Charlie has put together an incredible 22-week training guide. His plan is being finalized and will be available in the coming months.

Nutrition

Proper nutrition while training is vital to your success on the road.

Charlie’s hydration
and nutrition recommendations
Charlie Livermore holds a microphone against a green background
ESR rider on the road
Charlie's hydration and nutrition recommendations

Biking accessories

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

A man and woman work on a bike

Road bike

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.

A smiling woman wears a blue bike helmet

CPSC helmet

CPSC helmet (required). We recommend WaveCel or MIPS technology.
Closeup of a man's sponeed bicycle shorts

Cycling shorts

Preferably with padding.

A woman holds up her red and orange Empire State Ride jersey

Cycling jersey

Or similar sweat wicking shirt.

Close-up of a cyclist’s hands gripping red bicycle handlebars; the person is wearing red and black fingerless cycling gloves and an orange wristwatch. The bike's gear shifter is visible.

Cycling gloves

These will help pad and protect your hands.

A closeup of a man's cycling sneakers as he rides his bike

Cycling shoes & pedals

Or general comfortable shoes for platform pedals.

An illuminated red bike light

Bike lights

ESR requires a front white light and a rear red light for each bike. 

A close-up of a purple and yellow box labeled "Chamois Butt'r" with the text "Anti-Chafe Cream, Individual Use Packets" printed on the side. The box is open and partially empty.

Personal care products.

Anti-chafe products to prevent and treat chafing

More on finding the right bike
More on finding the right bike
A gym with rows of bicycles neatly parked, likely for an event or day-to-day storage. The floor is green and the walls are lined with bleachers. A basketball hoop is visible overhead.
A man with long curly hair and a cap tends to a bicycle on a repair stand, embodying the day-to-day rhythm of a bike enthusiast. Dressed in an orange T-shirt and shorts, he works indoors on a green floor, surrounded by several other bicycles waiting for their turn.
A cyclist wearing a colorful jersey and helmet rides through a scenic countryside. The sky is partly cloudy, and green fields stretch out in the background.

Bike Fitting & Maintenance

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, perform measurements and analyze your pedaling and body motion. We recommend that all riders take their bikes to a local bike shop before the adventure.

Need to rent a bike?

Though we encourage riders to train on and ride the same bike for Empire State Ride, we recognize that this may not always be an option. If you can’t get your bike to Staten Island, you can rent a bike for the week through GPA’s Bike Shop in Highland, NY.

GPA is owned and operated by fellow ESR alumnus Mark Elia, who will transport bike rentals to Wagner College and return them from the ESR finish line. Rentals will arrive by orientation for a mechanic safety check and rider pick-up.

The image displays the text "GPA'S" in large, bold, blue letters with a white diagonal striped pattern.

gpasbikeshop.com

gpasbikeshop@gmail.com

845-742-7625

We ride stronger together

Still worried about completing Empire State Ride?

If you train and prepare for #ESR26, you will be ready to tackle 500+ miles. Empire State Ride has your back during those difficult days on the road. SAG vehicles are available to boost you to the second rest stop each morning to shorten your day’s mileage. In case of an emergency, riders in need will be picked up and cared for.

Find out more
Find out more

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!

So, how will it work?

Traditional Route:

The traditional Empire State Ride route covers between 60 and 100 miles each day from Staten Island to Niagara Falls.

Bonus Miles:

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.

Hilly Route:

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.

Four cyclists, showcasing their day-to-day dedication in colorful jerseys and helmets, ride swiftly along a road bordered by lush greenery. The blurred background highlights their speed and motion.
Two cyclists in helmets and cycling gear stand with their bikes on a bridge, smiling at the camera. It's a typical day-to-day scene against the backdrop of a cityscape with trees and buildings under a clear sky.
On a typical day-to-day ride, a group of five cyclists enjoys the sunshine as they pedal along a paved path lined with utility poles and metal fencing. The lead cyclist sports a blue jersey and helmet, while the others trail closely behind, set against a backdrop of vegetation and buildings.

We have the tools you need to train for this bucket list adventure.

Training tools

Orientation Day:
Saturday, July 20

Rows of orange and gray tents are set up on a grassy lawn in front of a large, historic brick building with arched windows and a stone entrance. Tall trees and shrubs stand proudly in the background, blending day-to-day life with timeless architecture.

Wagner College,
Staten Island

Day One:
Sunday, July 21

Terry, Maria and friends at the finish line at ESR.

New York City to Somers Traditional Route: 63.3 miles

Bonus Miles: +19.6 mile loop from/back to camp

Day Two:
Monday, July 22

A group of cyclists wearing helmets and athletic gear rides across a bridge on a sunny day, capturing the essence of day-to-day adventure. The bridge is enclosed with a mesh fence, and a forested hillside is visible in the background.

Somers to Rhinebeck
Traditional Route: 80.5 miles

Bonus Miles: +20.4 mile loop from/back to camp

Hilly Route: 72.7 Miles

Day Three:
Tuesday, July 23

Three cyclists wave and smile as they ride on a sunny road, enjoying their day-to-day adventure. The lead cyclist sports an orange and blue jersey, with two others following closely. Trees and a park-like setting surround them, adding to the tranquility of their journey.

Rhinebeck to Albany
Traditional Route: 79.8 miles

Bonus Miles: +22.8 miles from the Albany rest stop

All routes return to the same camp.

Camp life

Empire State Ride takes you across the beautiful landscape of New York State in seven days.

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.

A man in a blue shirt is washing a bicycle with a hose, set against the backdrop of camping tents on a grassy area—just another scene from his day-to-day routine.
A group of cyclists wearing helmets rides along a wide, elevated pathway with a mesh fence on both sides, capturing the essence of day-to-day outdoor adventures. A person in a red shirt walks in the opposite direction, while hills loom in the background under a clear sky.
A historic brick building with two towers and arched windows stands under a blue sky, creating a picturesque backdrop to the day-to-day activities. In the foreground, several tents dot the landscape while lush greenery frames this timeless scene.