Adaptive cycles, which are designed to cater to people with motor differences or disabilities, have made leaps and bounds in recent years.
You may have seen people riding adaptive bikes on your local bike paths and not even realized. The most common form is a recumbent cycle that distributes the rider’s weight over a larger area and puts less stress on lower body joints. Cycling feels amazing and provides freedom in a unique way that everyone deserves to experience – fortunately, technological improvements are making that possible.
The Health Benefits of Staying Active with Multiple Sclerosis
For people with Multiple Sclerosis (MS), a disease where the body’s immune system attacks the insulating myelin sheath that surrounds nerves, mobility, balance, and muscle coordination often decrease as the disease progresses. This means that people living with MS can experience difficulty continuing activities, such as cycling, that they love.
Maintaining a regular exercise routinehas been shown to improve and maintain muscle mass and coordination in people with MS, as well as increase cognitive function and reduce the progression of MS lesions (damage to the brain or spinal cord as a result of the disease).
Cycling in particular can be a great way for people with MS to stay active, as aerobic fitness has a protective effect against further damage to the myelin sheath. The cool breeze while cycling outdoors helps maintain lower core temperature, which prevents overheating. This is especially important because damaged nerves are more susceptible to temperature changes, and their signals slow down when exposed to heat.
This adaptive cycle, made by a company called BerkelBike, is stable and much easier to balance than a traditional bicycle. It has a drivetrain that is powered by both the rider’s arm and leg movements. This is helpful for MS patients, who usually experience better locomotive control of the upper body than the lower body. The BerkelBike can be ridden with pedal assist for riders that need an extra boost on tough inclines.
Triple Tread makes an adaptive tricycle with two wheels in the front and one in the rear. It has an independent suspension on each axle that allows it to handle uneven surfaces comfortably. It is also equipped with steering technology the company calls “Tiltahedron”, which means that it handles corners better than a standard tricycle with two wheels in the back.
Looking to join an adaptive cycling group where you can meet other riders with disabilities or people who use non-traditional cycling technology to enjoy the outdoors? Bikes for Every Body has a great list of organizations in different cities in the US that offer adaptive cycling programs, equipment, and events. Check out groups in your area to get started!
Winter is in full swing, and if you’re anything like us at Bike the US for MS, you’re dreading the first long rides of summer where you curse yourself for not keeping in better cycling shape over the colder months.
Whether you’re training for a long-distance cycling trip or just keeping up your fitness, it’s important to get yourself into the saddle even when it’s the last thing you want to do.
Beat the winter slump with these tips to make cold-weather training more enjoyable and effective:
Bike the US for MS Alum Amanda Williams demonstrating effective layering
Layer Up
Treat yourself to some high-quality winter cycling gear like waterproof gloves, a helmet liner, and a lightweight shell. The technology for waterproof- and windproof-yet-breathable fabrics keeps getting better and better, so long-gone are the days of turning your plasticky jacket into a sauna on a tough ride.
A good riding buddy will motivate you and keep you from taking the easy way out!
Get a Riding Buddy to Hold You Accountable
Make plans with a friend or a group of riding buddies to increase your likelihood of getting yourself out for a winter ride – you’re more likely to stick to your guns if other people are holding you to it. Keep an eye on the weather for sunnier or less-frigid days and block out a time for a ride together.
A little indoor warmup goes a long way!
Get Your Blood Pumping Indoors First
If the thought of getting off the couch and braving the cold gives you the shivers, warm up by putting on your cycling gear and doing some jumping jacks, lunges, jump squats, and jogging in place in your living room. You might get some strange looks from family members but we promise it’s not as stupid as it sounds! You’ll be ready to get outside into the cold once you work up a sweat.
A warm post-ride coffee or treat feels even better after being out in the cold
Incentivize Yourself
Ride to a warm brunch spot or coffee shop with friends, or treat yourself to a cozy holiday cocktail after a long ride. Think about how much better than normal a warm shower will feel after you dry off your bike and peel off your layers. If you need bigger stakes to get motivated, sign up for a long-distance ride this spring or summer that will give you no choice but to train this winter!
No shame in retiring the bike to the trainer and working up a sweat indoors!
Get on the Trainer or Exercise Bike
Indoor cycling may be mild torture at best, but it’s a great way to stay in shape and build your endurance when there’s snow on the ground and temps are dangerously low. If you have the means, try out a spin class or put your regular road bike on an indoor trainer. Watch TV on the exercise bike at a local gym. You’ll feel amazing when it’s over!
Strength training will make you a more powerful athlete
Cross-Train for Better Rides
Stay in shape with workouts in the gym and other forms of cardio! Getting on the stairmaster will help your heart be ready for big hill climbs. Resistance training like squats, lunges, and deadlifts will strengthen the muscles in your lower body that allow you to pedal more powerfully on hills or intense speed efforts. Strengthening your core and upper body will also help with balance and get you out of the saddle easily on steep climbs.
It’s not too late to sign up for a ride in warm, sunny Florida this winter!
Sign Up for a Long-Distance Ride in a Tropical Place
If winter blues are hitting hard and you really can’t force yourself to get outside to cycle in the cold, why not take your bike to the tropics? Sign up for a ride based in Florida for a chance to escape the rain and snow with gorgeous cycling temperatures and sunny beaches.
Have any tips to share that have helped you stave off the winter training slump? Share them in the comments below to help out your fellow cyclists suffering from seasonal affective disorder!
Meet Mia – a badass PhD student at Georgetown University who’s planning to ride across the country on our Northern Tier route this summer. She’s set to complete her thesis about a potential new drug target for multiple sclerosis treatment this spring.
Both her research and her upcoming ride across the country have been inspired by her mom, Deb Cozart, who was diagnosed with MS when Mia was four years old.
Mia and her mom, Deb
Mia was kind enough to answer a few interview questions about her groundbreaking research and her mom as her inspiration for cycling across the country:
Rayna: Can you tell us a little about your PhD thesis research? What are you studying and what have you found?
Mia: Current FDA approved therapies for MS help slow disease progression but do not stop it in its tracks. Chronic, prolonged inflammation in the brain and spinal cord is what causes disease progression in people with MS. There is a need for discovering new drug targets that combat this chronic inflammation. My PhD thesis is focused on a potential new drug target found on T cells, an immune cell that is known to be the orchestrator and initiator of most inflammatory processes. This drug target is a protein channel that allows metabolic fuel, such as amino acids, into the cell. Just as our muscles use protein as fuel to function and grow, our cells use amino acids to do the same. My data has shown that without this protein target allowing amino acids into T cells, mouse models of MS do not develop the disease.
Rayna: What might your results mean for the future of MS treatment?
Mia: In MS, the immune system attacks the cells that create the myelin sheath in our brain and spinal cord. If you think of your neurons as wires in an electrical cord, the cells that create myelin sheath serve the same purpose as a rubber wire coating would by giving support and protection to our neurons. A new drug target that stops chronic inflammation targeting the myelin sheath would help with the recovery process that fails in most people living with MS. This recovery process is called remyelination, in which our body’s own stem cells are recruited to the site of damage created by the immune system in the brain and spinal cord.
However, more needs to be understood about recovery for those living with progressive stages of MS. A deeper understanding of the cause MS is also an important focus in the field. With the last few years showing more promise than ever pointing towards a cause involving infections like Epstein Barr Virus in combination with environmental or epigenetic factors. I have hope that we will see some great advances in the field in our lifetime and I’m honored to contribute to even a small part!
Rayna: How has your mom inspired you in your research and your daily life?
Mia: I was 4 years old when my mom was diagnosed with MS. I grew up watching her struggle with the disease while simultaneously being the best mom to ever exist. The most inspiring thing about my mom is her positive mental attitude towards every situation, good or bad. Her positive attitude and sense of humor has made such an unpredictable disease seem so manageable and has held our family together through the toughest times. Around my second year of college, I was taking classes thinking I wanted to major in architecture but that was the time my mom’s MS began to progress to a point where she had lost a lot of her independence. This was a huge change for my family and seeing my dad take on the role as her caretaker has been one of the most profound acts of love I’ve seen from any human. It was at this time that I declared my major in neuroscience and haven’t looked back since towards dedicating my life to understanding multiple sclerosis.
I am grateful for the perspective that I have being a scientist making new discoveries for a disease I have lived with for most of my life. This perspective allows me to understand the disease from all angles, it has given me the empathy to understand what each person living with MS is really going through, it has allowed me to communicate my research in a way everyone can understand, and has motivated me to work towards the goal of a world without MS.
Rayna: What are you most looking forward to about riding across the country with our Northern Tier team? What are you most nervous about?
Mia: Being in a PhD for 5 years, the best way I have managed my stress was through exercise. I became a spinning instructor at school and have enjoyed every minute of being part of others fitness journeys! I’m so excited to meet others impacted by MS and ride across the country with them for such a great cause! I’m most nervous about finding a trail buddy. Although some rides will be nice at my own pace I’m definitely looking for people who will push me!
Rayna: Is there anything else you want to talk about or an answer to a question you wish I had asked?
Mia: 1 in 300 people in the US have MS but if you consider everyone impacted by MS (caretakers, family members, children, parents, friends) that number is much higher. Maybe one day we will live in a world without MS but for now I’m honored to be part of that contribution through my research and through organizations like BiketheUSforMS! #doitforDeb
If you’re as inspired by Mia as we are, consider donating to her fundraising page for the Northern Tier. We can’t wait to see the amazing things Mia accomplishes and the impact she has on the future of treatment for people living with MS.
Tessa Nefouse doing mechanic work on the 2023 Pacific Coast ride
What was one thing you loved about being a route leader?
Ted Yates: I loved sharing the experience of riding one of my favorite trail rides with new riders. I also love the camaraderie that develops between the riders on these adventures.
Jade Budowski: One thing I loved about being a route leader was the opportunity to cheer other cyclists on and be a resource. I was SO scared and new to the world of cycling when I rode the Northern Tier in 2022, and the route leaders were vital in making me feel safe and encouraging me even when I felt really low or nervous!
Drew Gallagher: I loved getting to be a part of people’s adventure that they’ve spent months, years, or even their whole lifetime dreaming of embarking on and now it’s here! Everyone is here for a different reason and is looking for their own experience.
John “Butch” Breegle: What I love most about route leading is finding the time to compliment team members about their accomplishments being either their commitment to successfully completing a difficult riding day or the funds they have generated to help people with MS. I think this provides a positive difference to finishing a rewarding bike tour.
Jeremy Francis: Being around the crew and helping everyone out. Surprise rest stops or treats and the riders’ reactions to them.
Elliot Plummer: As a route leader, I really loved meeting with so many people throughout the country. Sometimes as riders we get to be individualistic, but as a leader, you are put into an ambassador role. For me, I loved speaking to the country about our message and our goals.
Tessa Nefouse: There were lots of things that I loved about being a route leader, that’s hard to choose! I think for me it would be the relationships you make and conversations you have with every rider on the trip. It’s easy on journeys like this to stick with a group or a few people. But with being a route leader, it’s your responsibility to make sure that everyone’s needs are being met and that everyone is out there having a good time. It fosters a sense of community and inclusion, and that’s really important on a long bike tour!
John “Butch” Breegle (right) and the 2024 Florida Coast team
What surprised you the most about being a route leader?
Ted Yates: I was surprised by the cooperation and expressed gratitude of the riders. They validate that what you are doing is a worthwhile endeavor.
Jade Budowski: I had the advantage of having seen route leaders in action before I became one, so I actually wasn’t really surprised by too much once I had the chance to do it! If anything, maybe how important the little things end up being? Like the power of a team treat to boost morale, or having music playing at rest stops!
Drew Gallagher: I think what surprised me the most is the difference in people’s needs and responses to the same situation. People’s reactions to events are so multifaceted that they will always surprise you.
John “Butch” Breegle: What surprised me most is the team helping either setup camp or help setup rest stops so the riders still coming in will have an enjoyable refreshing time when they arrive.
Jeremy Francis: When setting up the rest stops or waiting, all the random people that would come talk and make donations.
Elliot Plummer: What surprised me about being a leader is truly how much work is done in order for the tour to go as smoothly as possible. As a rider in 2018, my only job was to get from Camp A to Camp B. I knew there was some more work as a leader but starting to get camps booked 5 months in advanced was something I hadn’t considered. As a leader you have to make sure the vans are filled up, points of contacts were contacted, rest stops are available, and riders know where they were going, etc. It’s a lot of memorable and rewarding work.
Drew Gallagher and Duncan Moore leading orientation for the 2024 TransAmerica team
What piece of advice would you give to someone who was thinking about being a route leader?
Ted Yates: Lead by example. Don’t expect the riders to do something that you wouldn’t do yourself. Be patient and encouraging with riders that begin to doubt themselves. “You can do it!”
Jade Budowski: (Call me cheesy, but…) If I had to give any advice to a potential route leader, I would say just do it! Go into it with Duncan and I lovingly call “rah rah!” and be ready to roll with anything. You’re making more of an impact than just driving the van, running rest stops, and coordinating accommodations – you’re who those crazy cyclists turn to when they need help the most! The beauty of leading a team on the road is just how many surprises come up along the way, and how close everyone gets. Be prepared to make lifelong friends!
Drew Gallagher: Everyone requires varying levels of certainty, support, information, whatever it is. The challenge of being a route leader is doing your best to respond and support your riders throughout the tour – while dealing with the same adversities yourself. Seek to understand your riders as people and do what you can to support their growth. Always have fun.
John “Butch” Breegle: My best piece of advice for you considering being a route leader is to realize team morale is one of the most important steps to a cohesive successful journey on a multi day tour.
Jeremy Francis: Get good at answering the same questions repeatedly lol. Have patience and just take it all in.
Elliot Plummer: One piece of advice I would give to future route leaders is, it’s okay to take time for yourself. Sometimes it is necessary. While your role is to lead and make sure people are safe, enjoy your ride, stop to take photos, really witness the vastness of the country, or the unique land scapes she has to offer. This is your ride as much as it is everyone else’s!
Tessa Nefouse: If you’re not planning on riding with the group, or you’re already a pro, I’d build up a good repertoire of tasty group camp meals, games, or other activities to have fun with everyone! There’s always a possibility that morale goes down throughout the trip, and it can mean a lot to the riders to have the route leaders plan a special treat, or try to boost spirits along the way. If you’re planning on riding with the group, do some pre-trip ride training! It’s not impossible to start a tour with little long distance cycling experience, but it is harder to keep group morale (and your personal morale) up if you’re super tired at the beginning.
The 2023 GAP and C&O team, with Ted Yates behind the camera
Dream summer alert!
Bike the US for MS is looking to hire route leaders for our 2025 season! Read on to learn more about this amazing opportunity and hear firsthand from our route leaders why their experiences were so incredible.
P.S. – Alumni, we have a bonus financial incentive if you sign up to be a route leader after having completed any ride with us before!
What makes someone a good route leader?
If you are passionate about helping those with MS, assisting cyclists in achieving their dreams, traveling the open roads through America’s scenic parks and cities, and having an incredible life experience while gaining great work experience, we would love to have you as one of our route leaders in 2025!
What’s involved in being a route leader?
There’s a wide variety of responsibilities that come with being a route leader, including:
Helping cyclists navigate routes and stay safe
Setting up rest stops with water and snacks
Driving support vehicles
Communicating with hosts and leaving accommodations better than you found them
Approaching every day with attention to detail and a great attitude
Making occasional treats for the team – pancakes or a pasta dinner go a long way for morale
This is a volunteer position, but a pretty sweet one — you’ll get a stipend on the road to cover all of your expenses, and we’ll reimburse you for the cost of your travel to and from the trip!
Dave Chiarello cooking up some pancakes for the 2023 Olympic Peninsula team at a rest stop
Inspired? Apply to be a route leader today!
The responsibilities of being a route leader are wide ranging, but so are the rewards. These trips could not happen without the helpful hands of our route leaders. Join us in our mission to help those living with MS, and give cyclists the trip of a lifetime!
Email info@biketheusforms.org if you’re interested in being a route leader, especially if you’re a Bike the US for MS alum. We would love to have you as part of the team that makes everything possible!
As the days get shorter and the temperatures drop, you might be tempted to keep the bike in the garage and sink deeper into the couch instead of braving the cold. Not so fast – cycling the Florida Coast offers a sunny escape from dreary winter weather. It’s also the perfect way to stay in shape for this summer’s adventures!
Whether you’re an avid cyclist or just dipping your toes into the world of long-distance cycling, this route has something for everyone. Find an ideal blend of thrill and relaxation amidst sunny days in the saddle and brilliant sunsets.
How long is the Florida Coast bike route? Where does it start and end?
This ride starts in Jacksonville, FL and spans 590 miles of the eastern Florida coastline to end in Key West. We recommend covering the distance in 9 days, which allows for a comfortable average of 60 miles a day. If you’re looking for an example of a mileage breakdown, visit Bike the US for MS’s MS Bike Ride Florida webpage that has an itinerary laid out for you.
What can I expect while riding the Florida Coast?
This route is remarkable for its gentle elevation and mixture of wide bike paths and roads that make for relaxing cycling. Serene ocean views are plentiful and you’ll have no shortage of local ice cream shops and seafood shacks to refuel along the way.
You’ll get to admire the distinctive Spanish architecture in the historic town of St. Augustine and enjoy snack breaks at sandy beaches and charming local parks.
Heading into the vibrant city of Miami and down towards the tropical oasis of Key West, the route follows over 90 miles of paved cycling paths though unique mangrove forests and enchanting thickets of gumbo-limbo trees.
You’ll be greeted with plenty of wildlife sightings, from egrets and dolphins to alligators and American crocodiles (“swamp puppies”) in the everglades.
As you head towards the finale in Key West, experience the one-of-a-kind opportunity to cycle across the Seven Mile Bridge with cerulean waters on either side of your handlebars.
What if I only have time for a shorter ride?
If you’re more of a busy weekend warrior looking for a bite-sized but incredibly gratifying adventure, riding the stretch of coastline from Miami to Key West is for you. This trip is a great option for a beachy getaway that fits into your packed schedule.
You’ll still get to experience the natural beauty of the coast and the satisfaction of having ridden a multi-day cycling trip without the commitment of having to take time off of work.
How long is the Florida Keys bike route?
This portion of the ride is 170 miles of bliss from the lively city of Miami to the lush paradise of Key West. Three days of riding gives you the perfect balance of exploration and convenience.
Where should I stay while cycling the Florida Coast or Keys as a self-supported rider?
With plenty of beach campgrounds, RV parks, hotels, motels, and airbnb’s, you’ll certainly be able to find accommodations that fit your budget for the entire length of the trip. This Florida beach camping guide could be a great start for looking into lower-budget options in beautiful natural surroundings.
Feeling overwhelmed by all the logistics?
Itching to cycle the sunny Florida coastline but dreading planning your own trip from scratch? Join Bike the US for MS’s Florida Coast team this March to experience the stunning natural beauty while supporting people living with Multiple Sclerosis.
Some perks of our van-supported Florida Coast and Florida Keys rides:
Route Leaders to guide and support you along the route
Two support vehicles to carry your food and gear
Bike mechanic available for any minor repairs
Water/snack breaks set up every 15-30 miles depending on the terrain
Nightly accommodations booked for the group
Assistance and advice on travel and fundraising for MS research and treatment
Our trips come at a minimal cost to you, with just an initial donation which goes towards your fundraising target. You’ll only need to cover the cost of your food during the ride and travel to and from the trip.
Deciding whether or not to bike individually or in a group is a personal decision for each cyclist to make based on their own goals. However, group trips provide a strong sense of community to share this once in a lifetime experience with. Plus you’ll be riding for a great cause!
Testimonials
Don’t take our word for it – hear from cyclists who have ridden the Florida Coast with us for a great cause!
Advice from Richard Davies, who rode with us in 2024:
What was your favorite part of the experience of riding the Florida Coast with us?
“Riding the Keys Bridge for 7 miles was pretty awesome.”
What’s a piece of advice or something you would tell someone who’s considering signing up for the ride?
“While the elevation isn’t anything compared to what some of the MS rides are, you should still train for the ride. Also, this isn’t a race. Stop often and take in all of the scenery you will be riding by. Remember it’s the journey not the destination.”
Richard Davies with some of the Bike the US for MS 2024 Florida Coast team
Hear from Tim Mannie, who also rode with us in 2024:
“The Florida Coast ride was a welcome ride for me, seeing that it was still winter here in Minnesota. I would have signed up for the ride again in 2025 if the dates didn’t conflict with a ski trip… I think that my favorite part of the ride was experiencing the closeness to the water as the ride passed along the Keys. Exploring new areas is another favorite while riding from Jacksonville to Key West.”
Tim Mannie on the Bike the US for MS 2024 Florida Coast trip
Whether you choose to bike the Florida Coast self-supported or with a group like Bike the US for MS, we hope you’re as excited to beat the mid-winter slump with this cheerful adventure as we are. Your Vitamin D levels will thank you and your summer riding buddies will be amazed at what great shape you’re in when warmer weather does finally roll around!
Looking back on a successful season of fundraising and service
Our 2024 season has come to a close and we’re thrilled to share that this year, Bike the US for MS has donated $50.5k in fundraising to multiple sclerosis centers across the United States. This includes the MS Alliance of Virginia, Swedish MS Center in Seattle, and Fairview MS Achievement Center in Minneapolis.
The dedication and energy that our amazing riders (you!) have put towards fundraising is what has allowed us to make a difference in the lives of people living with MS all over the country.
We’ve also had the opportunity to improve the lives of individuals living with MS along our routes, as well as raise awareness about the fight to end MS. Read on to find out how our teams made a difference this year!
Rest-Day Service Projects on our Cross Country Rides
Meeting Dr. Jim in Pueblo, CO
Dr. Jim of Pueblo, CO, recently transitioned to using an electric wheelchair, and the TransAmerica team enjoyed helping with yardwork and sharing a meal with him and his wife Cathy.
Service and Gorilla Statue Painting in Pittsburg, KS
Pittsburg State University in Kansas is the only university in the nation with a gorilla as its mascot. On their rest day in Pittsburg, the TransAm team completed a service project for a woman named Lindsey, who has MS. She also painted one of the gorilla sculptures around town with a Bike the US for MS jersey featuring our logo and MS awareness orange, which the entire team got to sign.
Helping Heather in Eureka, CA
The Pacific Coast team was able to do some chores for Heather who has MS. They spent the morning painting her porch, staining a table, and getting some gardening done!
Postcard Writing
Because it’s been more difficult to work a service day into our shorter rides that don’t have rest days, our North Lakes and GAP & C&O teams took the time to write postcards from towns along their routes and send them to people living with MS.
The North Lakes group wrote to patients at the Fairview MS Achievement Center, while cyclists on the GAP & C&O trip wrote to patients in residential MS treatment at The Boston Home in Massachusetts, as well as veterans with MS at the VA Spinal Cord Center in Minneapolis, MN.
We’re always looking for more creative ways to connect our cyclists to the cause through service, so please reach out to us if you have any suggestions or connections you’d like to share!
Media and Awareness
As you may know, as well as fundraising to support research and improving the lives of people with MS, part of our mission is to raise awareness about the cause in communities across America. This year, we’ve absolutely upheld this part of our purpose.
Here’s a few examples of Bike the US for MS in local media across the country:
TransAmerica Team on TV
TramsAmerica CyclistBrian Winkler and our very own operations manager Duncan Moore were on TV with KOAM Morning News in an interview with Elyse Noe.
North Lakes Team on the News
On our inaugural North Lakes ride from Minneapolis, MN to Chicago, IL, our cyclists and route leaders were interviewed by a reporter from NBC’s WJFW Newswatch 12. Route leader Neil McCallum and the team got to talk to Shauna Johnson about the mission of the organization and the outpouring of support they received when one of the vans had a flat tire.
A reporter from Rice Lake’s The Chronotype named Travis Nyhus also did a feature article on the North Lakes Cyclists that can be found here.
GAP + C&O Team in the Newspaper
During their stay in Connellsville, PA, the GAP + C&O team was interviewed by Roxanne Abramowitz for an article in The Daily Courier. The article also covers a group of cyclists who were passing through town at the same time and raising money for cancer on the Keystone State Ride.
Cheers to a successful 2024 season – Let’s make 2025 even better!
We’re so grateful for the amazing work our Bike the US for MS family of alumni have put into bettering the lives of people living with MS. We’re excited to keep the momentum going on our 2025 rides to make even more of a difference.
