Join our team of experts who are ready to guide your preparations for this year's Dempsey Challenge. 

Learn More:
     + In-Person Training Rides
     + In-Person Run/Walk Training
     + Training Tuesdays
     Join our Strava Club 

Whether you're looking to participate in your first Dempsey Challenge or you're a seasoned veteran, our interactive training plans are the perfect companion to help you reach new milestones. 




Introducing Dempsey Challenge Training Rides, in partnership with Rainbow Bicycles and Baxter Outdoors Starting Thursday, July 29, we'll be offering bi-weekly Beginner and Intermediate “no drop rides”. This is a ride where no one gets left behind should a rider not be able to hold the pace or if they have a mechanical or flat tire. If you are beginner or looking to increase your pace, these are great rides to start with as they are more conducive to learning how to safely ride in a group.

Beginner: 12-14 mph pace, up to 10-15 miles

Intermediate: 15-18 mph pace, up to 23-25 miles

All rides will start and end at The Pub at Baxter located at 120 Mill Street in Lewiston. Additionally, every rider will be entered to win a $50 L.L. Bean gift card each week! After your awesome ride, come into The Pub at Baxter where your first beer is on us! It's a win, win!

  • Thursday, July 29 - 5:30 PM
  • Thursday, August 12 - 5:30 PM
  • Thursday, August 26 - 5:30 PM
  • Thursday, September 9 - 5:30 PM
  • Thursday, September 23 - 5:30 PM - Welcome to Challenge Week Final Ride




Introducing Dempsey Challenge Run/Walk Training plans, hosted by Movement + Fitness Coordinator, Tish Caldwell. Starting Thursday, August 12, we'll be offering weekly training meet-ups focused on getting you moving, no matter what your goal is! Participants must be at least 8 years old to participate.

Walk Plan: 6-week plan to get you walking a solid 5K!

Couch to 5K Run/Walk Plan: 6-week plan to get you to run a 5K! 

10K Run Plan: 6-week plan for experienced 5K runners who want to tackle 6.2 miles


All training plans will start at The Pub at Baxter located at 120 Mill Street in Lewiston. Training will include proper stretching and walk over to Simard-Payne Park where you'll complete your plan. 

  • Thursday, August 12 - 5:30 PM
  • Thursday, August 19 - 5:30 PM
  • Thursday, August 26 - 5:30 PM
  • Thursday, September 2 - 5:30 PM
  • Thursday, September 9 - 5:30 PM
  • Thursday, September 16 - 5:30 PM
  • Thursday, September 23 - 5:30 PM - Welcome to Challenge Week Final Run/Walk



Training Tuesdays are a weekly, interactive live streamed series focused on a holistic approach to health, fitness, movement, nutrition and safety. These sessions include actionable insights and takeaways that will support your Dempsey Challenge goals and beyond. 


New live streamed episodes for 2021 starting Tuesday, August 5!

Enjoy Dempsey Challenge 2020 past episodes here.



Our expert panel will be engaging with participants in our Dempsey Challenge Strava club. Register for a free account with Strava, join our club and track your training. You'll stay motivated along with way by giving and getting "kudos" - as well as regular check-ins from our Training Tuesday coaches!



  • Start slow and slow down if you need to! Be kind to yourself!
  • Wear a good pair of supportive shoes. Reputable shoe stores can assist.
  • Stay hydrated!
  • Choose a safe surface and keep an eye out for uneven areas.
  • If walking outdoors in warm weather, walk in the early morning or evening and drink plenty of water.
  • If walking outdoors in cold weather, dress in layers so you can remove outer layers if you get too warm.  Always keep your head covered. If clothes become wet, change them as soon as possible and remember even though it is cold drink plenty of water.
  • Make sure you warm-up and cool-down (refer to pre and post warmup-stretch on website)
  • Allow time for rest/recovery between trainings. So important!

DISCLAIMER: The use of any information provided on this page is solely at your own risk, and the Dempsey Center will not be responsible for any harm or injury you incur as a result of such use. Talk to your licensed medical provider before beginning any exercise program. The information provided here is not a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. Do not disregard, avoid, or delay seeking medical advice for any reason. Treat yourself with kindness and listen to your body to avoid injury.

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