Training for a bike tour doesn’t have to be complicated. Just a few key things to keep in mind and you’ll be well on your way to an amazing experience.
First, make sure you have a good bike. A touring bike is ideal, but any sturdy bike will do. You’ll also want to make sure it’s in good working condition. Get it serviced before you go to make sure everything is in good order.
Second, get yourself a good pair of bike shorts. They’ll make a world of difference on long rides. Look for a pair that has a good chamois pad to protect your bum.
Third, train your body for the rigors of bike touring. You don’t need to be an athlete, but you should be in reasonably good shape.
If you’re planning a long-distance bike trip, you’ll need to make sure you’re physically prepared for the challenge. Here are a few suggestions for training programs that can help you get in shape for your upcoming tour:
1. Start by gradually increasing your mileage. If you’re not used to biking long distances, start with shorter rides and work your way up.
2. Incorporate hills into your rides. If the terrain you’ll be biking on is hilly, make sure to include some hills in your training. This will help build up your leg muscles and prepare you for the challenges of the tour.
3. Build up your endurance with long rides. As your fitness level improves, start doing longer rides on the weekends. This will help your body get used to being in the saddle for extended periods of time.
4. Don’t forget to cross-train. In addition to biking, make sure to include other forms of exercise in your training program. This will help improve your overall fitness and prevent injuries.
5. Listen to your body. Make sure to take rest days when you need them, and don’t push yourself too hard. Biking should be enjoyable, so make sure to find a balance that works for you.
Following these suggestions, you’ll be well on your way to completing a successful bike tour. Good luck! Just remember to listen to your body and take things at your own pace, and you’ll be sure to have a great time.
Assuming you are starting from a base of being able to ride your bike for 30 minutes at a time, here is a 7 week training program that will help get you ready for a day-long cycling tour.
WEEK 1
– Ride your bike 4 times this week for at least 30 minutes each time
– Do some basic strength training exercises 2-3 times this week. These could include bodyweight exercises like push-ups, sit-ups, and squats.
WEEK 2
– Ride your bike 5 times this week for at least 30 minutes each time
– Do some basic strength training exercises 3 times this week.
– Start adding in 1-2 hill rides this week. A hill ride is a bike ride that includes at least 30 minutes of riding uphill.
WEEK 3
– Ride your bike 6 times this week for at least 30 minutes each time
– Do some basic strength training exercises 3 times this week.
– Continue doing 1-2 hill rides this week.
– Add in 1 longer ride this week that is at least 45 minutes long.
WEEK 4
– Ride your bike 6 times this week for at least 30 minutes each time
– Do some basic strength training exercises 3 times this week.
– Continue doing 1-2 hill rides this week.
– Do 2 longer rides this week that are at least 45 minutes long.
WEEK 5
– Ride your bike 6 times this week for at least 30 minutes each time
– Do some basic strength training exercises 3 times this week.
– Continue doing 1-2 hill rides this week.
– Do 2 longer rides this week that are at least 45 minutes long.
– Add in 1 interval workout this week. An interval workout is a bike ride that includes periods of intense effort (riding as fast as you can) followed by periods of rest (slowing down or stopping).
WEEK 6
– Ride your bike 6 times this week for at least 30 minutes each time
– Do some basic strength training exercises 3 times this week.
– Continue doing 1-2 hill rides this week.
– Do 2 longer rides this week that are at least 45 minutes long.
– Do 1 interval workout this week.
– If you feel ready, add in a second interval workout this week.
WEEK 7
– Ride your bike 6 times this week for at least 30 minutes each time
– Do some basic strength training exercises 3 times this week.
– Continue doing 1-2 hill rides this week.
– Do 2 longer rides this week that are at least 45 minutes long.
– Do 1-2 interval workouts this week.
– If you feel ready, add in a third interval workout this week.
– If you are feeling confident and strong, this week you can start increasing the distance of your rides. Aim to add at least 10% more distance to each ride this week.
There are a few key strength moves that are recommended for bicyclists who are preparing for a long trip. These exercises will help to build the endurance and strength necessary to power through pedaling for hours on end.
One move is to focus on single-leg squats. This helps to strengthen the quads, glutes, and hamstrings, which are all key muscles used in biking. To do a single-leg squat, stand on one leg and raise the other leg out in front of you. Slowly lower yourself down into a squat position, making sure to keep your knee over your ankle and not letting your knee cave in. Hold for a few seconds and then slowly stand back up. Repeat on the other side.
Another move to focus on lunges. These help to target the quads and glutes, as well as the stabilizer muscles in the legs. To do a lunge, start standing with your feet hip-width apart. Step forward with one leg and lower your body down into a lunge position. Both of your knees should be at a 90-degree angle. Make sure to keep your front knee over your ankle and your back straight. Hold for a few seconds and then slowly stand back up. Repeat on the other side.
Finally, bicycle crunches are a great way to target the abs and obliques, which are also key muscles used in biking. To do a bicycle crunch, lie on your back on the ground and place your hands behind your head. Bring your knees in toward your chest and then lift your shoulders off the ground. Alternately bring your right elbow to meet your left knee, and then your left elbow to meet your right knee. Continue this criss-cross pattern for a few reps and then rest.
Doing these strength-training moves a few times a week will help you to build the muscle endurance necessary for a successful bike trip. Incorporate them into your regular workout routine and you’ll be ready to pedal your way to success.
Life is like riding a bicycle. To keep your balance, you must keep moving.