MS “Coast the Coast” Bike Marshal Steve Shine wants you to succeed.

An avid biker for over 20 years, Steve will help conduct training rides for the 170 mile bike tour this spring as part of The Vitamin Shoppe “Cycling for Health” program. Designed as a multi-week healthy living program to prepare cyclists over the winter for the “Coast the Coast” Bike Tour on May 20 – 21, Steve would like to congratulate all the cyclists who have committed to the annual “Coast the Coast” event.

“Congratulations on making the commitment to ride. Remember, it’s not too late to sign-up for our ‘Cycling for Health’ program training rides to get physically and mentally prepared for the May event,” says Steve, a member of the Brielle Cyclery/Wendy’s biking club. “I want everyone to succeed and have fun at the same time. Please join us so we can help you realize your goals.”

Steve believes that having the right attitude will greatly help the cyclists who are a little out of shape get ready and remain in the training regime. He enjoys volunteering for the MS program because of his desire to help people. In fact, his biking club has been involved with the “Coast the Coast” program for nearly 14 years.

“It’s key to commit,” explains Steve. “Keep a journal, and track your incremental steps and improvements. The most important thing is to get a tune-up for your bike, and then get on it and ride. You should be getting out there and improving upon your endurance several times a week. But, listen to your body. We don’t want you pushing yourself so much that you pull muscles or get injured. That’s why we want to work with you on the training rides. The buddy system works, and that’s why I encourage you to join me and other marshals in the Vitamin Shoppe’s ‘Cycling for Health’ program.

1. Bike to a bike shop for a tune up – replace what does not work for you and get an inexpensive tune-up. A knowledgeable friend can help you determine if the handlebars are too high or whether the bicycle fits your proportions.

2. Just start riding. It’s that simple. Get on the bike.

3. Engage in stretching and core body exercises – sit ups, jumping jacks, and strengthening exercises for stomach and chest - but don't overdo it. If you start doing endurance excercises now, you will be amazed at how this will help your performance on the bike.

In Steve’s Own Words… General Training Recommendations To Prepare All Riders for the "Coast the Coast" Bike Tour:

- Please keep in mind this is not a race.
If you are not in a hurry, you will have a much more enjoyable time.

- Be sure to take water even if you're on a short ride. For longer rides, equip yourself with sports drinks and some food. And as always, eat before you're hungry, and drink before you're thirsty.

- Take breaks during your training rides to give your legs a break or to stretch your back. If you're just starting to train, five minutes every hour on the hour is a good target.

- Familiarize yourself with your bike so you can perform some minimal maintenance and emergency support, if needed. Carry a spare tube, a patch kit and a pump - and learn how to use them. It's really not hard at all, and just about any experienced cyclist or bike shop associate will be glad to demonstrate.

- Your body needs to get used to being on a bike. The more "saddle time" you can log, the more comfortable you're going to be.

- If at all possible, train with at least one partner. This is a wonderful way to stay motivated and challenged, and you'll keep each other from becoming lazy.

- Please, please, please wear a helmet and obey the local traffic laws.