If you’ve planned a bike tour, you are probably psyched up to hit the road, but you’ll need to take some time to get ready. It takes approximately 12 weeks to get in optimum physical shape, so you can ride the roads easily during your trip. During those pre-journey weeks, you’ll need to commit to a weekly training schedule, eat the right foods, get enough rest, and gather your gear. Before you leave, you want to be rested, fit, and packed to go.
Plan to ride four days a week during your three months of pre-tour training. The length of your rides will depend on the intensity of your upcoming tour. If you will be riding 60 to 80 miles per day on your bike adventure, you’ll need to log more training miles than if you signed up for a moderate tour with 30 to 40 mile days. You should also cross train two days per week, and include exercises that will strengthen your core, such as planks, crunches, lateral squats, and lunges. One day per week should be devoted to rest, so your body can recover between workouts. With all that training, you’ll need to stay hydrated and consume foods and beverages containing sodium and electrolytes to replace what you lose through sweating.
There’s a lot of prep to be done before you hit the road, but it will be worth it! For more information on getting ready for your adventure, take a look at this infographic.
Presented By Bicycle Adventures Bike Tours & Vacations