Training for a Bike Tour

If you’re training for a bike tour, there are many things you’ll need to know before you set out on your two-wheeled excursion.

When training for a bike tour, you’re not only putting specific muscles through the paces, but you’re also training things in different parts of your body to enable them to run more efficiently.

Before you go on a tour of any kind – no matter how physically fit you are – you must prepare yourself for a long trip on a bike seat.

It would be best if you became acquainted with it and how it maneuvers, shifts gears, and brakes.

Begin a relationship with your bicycle by riding in a rural area that’s mainly flat for about an hour to an hour and a half (whichever you prefer) at a slower pace every other day.

I can help outline a basic training plan for a bike tour.

This assumes that you are in good health and have your doctor’s approval to start a new exercise regimen.

1. Get the Right Gear
   • A suitable bicycle: If you’re planning a road tour, a road bike is ideal.
   • Helmet: Safety first! A well-fitted helmet is essential.
   • Proper clothing: Invest in good quality, comfortable cycling clothes.
   • Accessories: Consider items like a water bottle, bike lock, repair kit, etc.
2. Start Slow
   • Start with short rides of 30 minutes to an hour, 3 times a week.
   • Gradually increase the length and intensity of your rides.
3. Long Rides
   • Incorporate long rides into your training at least once a week.
   • Start with a distance that is comfortable but challenging, then gradually increase.
4. Rest Days
   • Make sure to include rest days in your training schedule to allow your body time to recover.
5. Cross-Training
   • Consider adding some cross-training activities, like swimming or running, to improve overall fitness.
6. Nutrition
   • Keep yourself hydrated and maintain a balanced diet to fuel your body for the rides.
7. Practice Rides
   • Do some practice rides with the gear you plan to use on the tour to get used to it.
8. Mental Preparation
   • Bike touring can be physically demanding but also requires mental toughness. Practice maintaining a positive mindset even when things get tough.

Remember, the key is consistency and gradual progression.

Listen to your body and adjust your plan accordingly.

Be sure to try out different ways to ride the bike.

Drive with your hands at different positions, for example.  Once you’ve done that for about a week, you can move on to step two.

Start taking hour-long rides in hilly areas.  Be sure to do this on the weekend so you have time to investigate all aspects of your bike and leave time to stop and look at the view.

Packing lunch and doing a bike climb up a small mountain is a great Sunday afternoon getaway.

Bring a map and track the approximate distance you traveled when you biked. This will give you a good idea of what it will feel like during the tour distance (for example, what you biked today is one-third of the tour).

At least one day per week, incorporate speed intervals or “sprints” into your workout, achieving a heart rate higher than your normal biking rate of perhaps 110 to 125 beats per minute.

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Get comfortable riding up and down the hills on your bike.

Once you’ve mastered 10 miles in an hour on the hills, you can kick it up a notch and try doing 15 miles in an hour and a half.

Keep biking as hard as possible to build your endurance up to ride for three hours without killing yourself.

Continue going until you can do 30 miles in three hours and increase your distance with 5-6 mile increments.  Toss in longer hills – they don’t necessarily have to be taller – just longer.

When you get to a point in your training where you can ride your bike 40 miles in four hours or less, place some weights (5-15lbs) in your panniers, go out for an hour – and then come back.

Keep trying to ride with heavy panniers until you can carry up to 30 lbs for an hour and a half.  Do this until you can go at regular speed, while loaded.

Once you can go at regular speed while loaded and unloaded, pack up all the gear you anticipate taking with you while on your trip and ride your bike equal to the allotted time you’re planning to spend on your tour day.

To make sure that you’re fully prepared, make sure you have this list of things you will need when you go on a bike tour: padded bicycle shorts (these can be found at any sports or bike shop), a helmet, bike pumps, bike tools, a mountain bike, a touring bike, biking gloves, and gel-cushioned bicycle saddles.

A hybrid bike and a full-suspension mountain bike would greatly help if you’re willing to splurge.

More Tips On Training For a Bike Tour

Before planning your bike tour, start training a couple of months before the trip. This will give you plenty of time to get used to being on a bicycle and to build up your strength, endurance, and comfort level.

Once you begin training, you’ll be amazed at how good you feel on a bike.

But before starting any training, check with your doctor to ensure you don’t have any health issues or lingering injuries that might prevent you from cycling.

Practice Planks help prevent back and neck aches.

The practice of planks can be extremely useful in training your core muscles. While planks can be tough on the forearms and elbows, they are excellent ways to build strength in these areas.

While performing planks, be aware that a common mistake is to look up, which can shorten the neck and shoulders muscles.

The most important thing to do when performing planks is to keep the front of the chest open and relax your hip flexors.

Planks target many major muscle groups in the body and can be performed with just your body weight. Not only do they help prevent back and aches, but they can also help you improve your balance and posture.

This exercise can also be an excellent cardiovascular workout. And if you’re training for a bike tour, you can use this simple exercise to stay in top form for longer and prevent injury.

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Lifting weights helps build strength for a bike tour.

Cycling is an endurance sport, so building your upper body strength will help you climb hills faster. Using heavier, stronger gear will help you build strength and speed for the bike tour.

Lifting weights can indeed help build strength which can be beneficial for a bike tour.

Here’s a basic weightlifting routine that you might consider:

1. Squats: These are great for building leg and core strength. Start with bodyweight squats, then gradually add weights.
2. Lunges: Lunges work on your quads, glutes, and hamstrings. You can do them with or without weights.
3. Deadlifts: This exercise works your back, glutes, hamstrings, and core.
4. Calf Raises: Strengthening your calves can help with the pedal stroke.
5. Planks: Planks are great for building core strength, which helps with balance and control on the bike.
6. Upper Body Work: Don’t forget about your upper body. Exercises like push-ups, pull-ups, and rows can be beneficial.

Remember to start with light weights and focus on your form. As you get stronger, you can gradually increase the weight.

Always include a proper warm-up before starting your resistance training, and cool down afterwards. Rest days are important too for muscle recovery and growth.

Always consult with a fitness professional to ensure you’re doing exercises correctly and safely.

The best way to increase strength is to lift weights. These exercises do not require any complicated equipment or a fancy gym.

You can start with light weights for two to five sets.

Reduce weights to one to two sets in the riding season, but use relatively high weights. Lifting weights should take approximately 30 minutes and use one exercise from each of these four groups:

One of the most popular lifts for cyclists is the back squat, which targets the quads, hamstring, and glutes. During this exercise, engage your lats while pulling the bar into your back.

Take small steps backward, keeping your core tight and bending your knees. Then, drive upwards through the middle of the foot to return to the starting position.

Eating right to train.

You will need plenty of carbohydrates to fuel your bike ride, but what is the right amount?

This is not an easy question to answer as it depends on your own needs and level of intensity.

Eating right is crucial to support your training for a bike tour.

Here are some general nutrition tips to consider:

1. Balanced Diet: Aim for a balance of carbohydrates, protein, and healthy fats in your diet.
2. Carbohydrates: These are your body’s main source of energy. Foods like whole grains, fruits, and vegetables are excellent sources.
3. Protein: It’s essential for muscle repair and recovery. Include lean meats, fish, eggs, dairy, or plant-based proteins like beans and lentils in your meals.
4. Healthy Fats: Avocados, nuts, seeds, and olive oil are examples of healthy fats that can provide long-lasting energy.
5. Hydration: Staying hydrated is crucial, especially during long rides. Carry a water bottle with you during workouts.
6. Pre-Workout Meals: Before a workout, eat a meal or snack high in carbohydrates to maximize energy availability.
7. Post-Workout Meals: After training, consume a meal with both protein and carbohydrates to aid in recovery and replenish energy stores.
8. Regular Eating Schedule: Try to eat regularly timed meals and snacks to maintain energy levels throughout the day.
9. Variety: Include a wide range of foods to ensure you’re getting a broad spectrum of nutrients.

Remember, everyone’s nutritional needs can vary, especially based on the intensity and duration of your training.

You might want to consult with a registered dietitian or nutritionist who can provide personalized advice based on your specific needs and goals.

To ensure that you have the proper fuel to ride long distances, you must eat enough food to prevent stomach upset.

Planning a bike tour

Planning a bike tour requires thorough preparation.

Preparing for a bike tour involves conditioning your muscles and soft tissue and hydration and nutrition.

This is especially important after hibernation. It also requires preparing yourself for different terrains.

Before leaving on your bike tour, you should consider which type of food you’ll eat and how long the ride will last.

Planning a bike tour involves several key steps:

1. Choose Your Destination and Route
   • Decide whether you want a local or overseas tour, a scenic countryside ride, or a challenging mountain route.
   • Research the terrain and difficulty level to ensure it matches your capabilities.
2. Plan Your Itinerary
   • Determine the length of your tour and how many miles you plan to ride each day.
   • Be sure to include rest days.
   • Note important landmarks and points of interest along your route.
3. Book Accommodations
   • Decide whether you’ll camp, stay in hotels, or a mix of both.
   • Book accommodations in advance, especially during peak travel seasons.
4. Plan Your Meals
   • Research local food options along your route.
   • If you’re camping, plan what cooking equipment and food you will need to bring.
5. Pack Smart
   • Pack light but ensure you have essentials like a basic repair kit, first aid kit, appropriate clothing for the weather, and navigational tools.
   • Don’t forget hydration and nutrition supplies.
6. Check Your Bike
   • Ensure your bike is in good condition before you set off.
   • Consider getting a professional tune-up.
7. Weather and Safety
   • Check the weather forecast before you start each day.
   • Plan for what you’ll do in case of various types of inclement weather.
8. Train Appropriately
   • Make sure your training plan is specific to the demands of your chosen route.

Remember, flexibility is key. Be ready to adjust your plans as needed once you’re on the road. The most important part is to enjoy the journey!

Considering factors like previous biking experience, amount of luggage, and moderate intensity will help you prepare for the journey.

Consider your budget. You don’t have to buy a new bike to go bicycle touring, but you need a bike with rack fitment points, decent gears, and a comfortable saddle.

If you’re training for a bike tour that will take you across multiple countries, it’s worth investing in a more expensive bike.

Final Thoughts

Training for and planning a bike tour can be a thrilling experience.

Here are some final thoughts to keep in mind:

1. Patience and Consistency: Building endurance and strength takes time. Be consistent with your training, and gradually increase your mileage.
2. Listen to Your Body: Rest when you need to, and don’t push through pain. Injury prevention is crucial.
3. Balance: Between training, nutrition, and rest, finding the right balance is key for optimal performance.
4. Preparation: Thoroughly plan your route, accommodations, and meals. But also be flexible and ready to adapt as needed.
5. Enjoy the Process: Training can be tough, but remember why you’re doing it. Enjoy the process and look forward to the adventure ahead.

Remember, every person’s journey is different. What’s most important is that you’re moving towards your goal at a pace that works for you.

Good luck with your bike tour!