Step 1: Visit the Training Section of our Online Rider Community (eClub).  Elite cycling coach, Dave Jordaan, has generously donated his time and expertise to customize training programs for all of our participants. Simply visit the  Training Program page to determine your fitness level and routine. You’ll then be directed to a customized program to take you from zero to the MS Bike Tour!  If you have any questions during the training process, visit the  “Ask Coach Dave” rider forum to ask you own specific questions to Coach Dave and he’ll answer them personally.

Step 2: Have your bike professionally inspected.  All MS Bike Tour participating bike shops give free, professional inspections and estimates on routine maintenance or repairs on your bike. They also provide expert advice and cycling information and you can check out the latest cycling gear, accessories and apparel. 

Step 3: Track your mileage.  An important part of training is assessing your improvement. A good way to develop new training routes is to use a car’s odometer. Keeping track of start and stop times will also help you judge overall speed. Another great resource for mileage is an online interactive map where you can track and save your route mileage: www.gmap-pedometer.com

Step 4: Start with short rides.  Take a week to work up to a moderate day of 15 miles. Don’t worry about time or speed on these rides. The purpose is to gain and maintain basic cardiovascular fitness.

Step 5: Double up miles.  After building up to 15 miles, try an endurance day of 30 miles once a week. Try to maintain the same pace established during moderate days, but slow down if necessary to make the full mileage. The purpose is to gain distance, confidence and better cardiovascular fitness.

Step 6: Master the ups and downs with hills and intervals.  After mastering the basics, challenge yourself with advanced training. After warming up with a moderate ride, ride a hill without exhausting yourself.  After pedaling uphill, recover on the way down and repeat. As your fitness improves, add more repeats. The power and stamina developed with hill work will assist you as you take on the notorious Torrey Pines Hill on Day Two of the MS Bike Tour.  Interval training works the same way. During a moderate-day ride, pick a distance, such as a city block or the space between two telephone poles, and speed into a sprint.  Start with one sprint each ride and add additional, longer sprints each time. Sprint for one lap and then slow down for a recovery lap, repeating as needed. Interval training and hill work will improve speed, endurance and recovery.

Step 7: Participate in other rides.  Participate in other organized cycling events prior to the MS Bike Tour. You’ll have a much safer and enjoyable Tour once you learn the dynamics of group cycling.  Contact an official MS Bike Tour bike shop, ask your teammates, or log on to the MS eClub for information on upcoming events and rides.

The MS Bike Tour can be a challenging event.  It is important to be well-hydrated before, during and after the ride. Knowing how to replenish your body’s loss of fluid and nutrition is the key to successfully completing the ride without serious injury or need for medical attention.  If you do not drink enough fluids, dehydration can result, causing nausea, muscle cramps, chills and lack of motivation. Dehydration could also lead to heat stroke, a very serious medical condition. To prevent dehydration, use the following general guidelines:

• On all rides you should drink 4-8 ounces of water or carbohydrate drink every 15-30 minutes.
• Drink more if it’s hot, humid or you’re really riding hard.
• On rides more than 2 hours in duration, carbohydrate replacement drinks empty more slowly from the stomach, so the total amount you drink should be increased to 5-10 ounces every 15-30 minutes. 
• These energy drinks will help increase your performance, reduce cramps and lessen the possibility of heat stroke. MS Bike Tour rest stops are placed at regular intervals to provide you with plenty of opportunities to eat and drink.
• If you find that you experience one or more of these symptoms: extreme fatigue, the inability to recover your energy or frequent muscle cramps, seek assistance from our SAG (support and gear) vehicles or medical crew - you may have the early signs of dehydration.

USA Cycling licenses Coach Dave Jordaan at ‘Elite’ level 1 (i.e. he had been an expert coach for more than 5 years before attending and passing Level 1 Certification Clinic in 2004 and is a coach in good standing with USAC). He currently coaches about 12 professionals, two student scholarships and one team plus he volunteers as head cycling coach for UC Irvine - for the 10th year! He often takes on other volunteer posts such as the MS Bike Tour coach program.

Dave specializes in Road, Time Trial and XC Mt. bike racing. Athletes he coaches include the # 1 ranked USA professional Amber Neben, US National tandem champions plus countless State (Road, Criterium, Time Trial and TTT) champions. He also coaches the Collegiate # 1 Road WCCC champion and the # 2 XC Champion. Dave’s 2 student coaching scholarships this year are Alexi Martinez (racing for the USA Development squad in Belgium) and Daniel Stevens who recently won the 2006 CA State Championship.

Dave is a recognized coaching leader in the application and use of power measuring devices. Besides his structured training programs he also provides nutritional guidelines and recommendations including body composition profile and analysis. Athletes travel from around the USA for his professional bike fits where he is a recognized ‘biomechanical power train improvement’ leader. Dave trains his athletes in the use of race preparation, tactics and strategy as well as the critically important mental toughness process.

Dave’s “Sports Performance Panel” includes Registered Dietitian, Sports Psychologist, Physical Therapist, Strength & Conditioning Coach plus Medical and Pharmaceutical experts - all leaders in their own field.
Dave rides locally in Irvine (So. Cal) area and all of his athletes participate in his hands-on coaching program in the winter (Oct - Feb). On these training rides around Orange County in Southern California they have the opportunity to train with national and international professional champion athletes.

“My programs will identify your endurance, strength and speed limit frontiers. These are frontiers that many athletes will never experience. I broaden your athletic vision so that you can achieve the best that you can be."