Training for a bike tour, bike tour training plan

Embarking on a bike tour is an exciting adventure, but it also comes with physical challenges. Proper preparation is essential to ensuring you can tackle long days in the saddle, handle diverse terrain, and enjoy your experience without the risk of injury. In this guide, we’ll cover how to train effectively for a bike tour, including building stamina, improving your fitness, and creating a tailored training plan that matches your destination’s demands. Whether you’re planning a leisurely ride or tackling hilly, technical routes, preparation is key to success.

Assess your fitness level and goals

Before you start training, it’s important to assess your current fitness level. Take a test ride of a comfortable distance and note how you feel afterward. Are your legs tired? Is your back sore? Use this as a baseline to gauge your progress as you train for your bike tour.

1. Understand your tour’s difficulty level

Every bike tour is different. Some tours feature flat, easy terrain, while others may involve steep climbs or rough surfaces. Knowing the average daily distance (ADD) and the terrain of your tour is essential. For example, if you’re planning a tour through the Loire Valley in France, you’ll experience mostly flat, easy rides. On the other hand, a tour through the Pyrenees involves challenging mountain climbs.

2. Set realistic goals

Once you know the tour’s difficulty, set realistic fitness goals. If you’re planning a moderately hilly tour with 50-60 kilometers per day, aim to ride that distance comfortably in training before your trip. If you’re less experienced, start with shorter distances and gradually increase your rides over time.

Create a training schedule

A structured training plan is the most effective way to build the stamina and strength needed for a multi-day cycling tour. The earlier you start, the better, but a good plan can be as short as eight weeks if followed consistently.

1. Eight-week training plan

Here’s a sample eight-week plan that balances long rides, shorter cardio sessions, strength training, and recovery.

Week	Long Ride (km)	Short Ride/Cardio (minutes)	Strength Training (sessions)	Stretching/Recovery
Week 1	15	30-45	2	2 sessions
Week 2	22	30-45	2	2 sessions
Week 3	29	30-45	3	2 sessions
Week 4	36	45-60	3	2 sessions
Week 5	43	45-60	3	2 sessions
Week 6	50	45-60	3	2 sessions
Week 7	30	30-45 (easy rides)	2	2 sessions
Week 8	20	30-45 (easy rides)	1	2 sessions

2. Long rides

Long rides simulate the conditions of your bike tour. These rides should progressively increase in distance, allowing your body to adapt to longer periods of cycling. By week six, you should be riding distances that match or exceed your tour’s ADD. Incorporate terrain similar to your destination, such as hills or rough paths, to better prepare your legs and body.

3. Short rides and cardio sessions

On non-long ride days, focus on shorter rides or other cardio workouts like spin classes, jogging, or swimming. These sessions build endurance without putting too much strain on your body. Aim for 30-45 minutes of moderate exercise, gradually increasing intensity as your fitness improves.

4. Strength training

Cycling works primarily on the legs, but a strong core and upper body are crucial for balance and endurance. Incorporate strength training exercises like squats, lunges, planks, and deadlifts to build muscle. Try to complete two or three strength training sessions per week, focusing on legs, core, and arms.

5. Stretching and recovery

Flexibility and recovery are essential for injury prevention. Incorporate regular stretching or yoga into your routine, especially after long rides. Focus on your hamstrings, quads, and lower back, as these areas tend to tighten up after extended time in the saddle.

Practice riding with a loaded bike

If your bike tour requires carrying gear, practice riding with a loaded bike. Carrying panniers or a bikepacking setup changes the bike’s balance and makes climbing more difficult. Start by adding weight gradually and adjust your handling accordingly. Riding with gear before the tour helps you build confidence and ensures your bike’s setup is comfortable for long rides.

Nutrition and hydration during training

Fueling your body properly during training is crucial for performance and recovery. Just as you’ll need to eat and hydrate regularly during your bike tour, you should practice good nutritional habits during your training rides.

1. Stay hydrated

Drink water regularly throughout your ride, even if you don’t feel thirsty. Dehydration can quickly sap your energy and affect performance. Consider carrying a hydration pack or two water bottles, especially on longer rides.

2. Fuel with the right foods

On rides lasting more than 90 minutes, bring snacks that provide quick energy, such as energy bars, nuts, or fruit. After training sessions, refuel with a mix of protein and carbohydrates to aid muscle recovery. A well-balanced diet rich in whole foods will help you maintain energy levels throughout your training.

Mental preparation

Training for a bike tour is not just physical; mental toughness plays a key role, too. Cycling for several hours day after day can be challenging, so it’s important to build your mental resilience alongside your physical fitness.

1. Embrace the grind

There will be days when training feels hard, or the weather isn’t ideal. Use these moments to practice mental discipline by pushing through discomfort and reminding yourself of your goal. By mentally preparing for tough conditions, you’ll be better equipped to handle challenges on the tour.

2. Visualize your tour

Throughout your training, visualize the route you’ll be riding and imagine yourself successfully completing it. Picture yourself climbing hills, enjoying scenic views, and reaching the end of each day’s journey. This mental rehearsal can boost your confidence and motivation.