Participating in a long-distance bike tour takes extensive preparation, so you need to take time out of your life to plan such an adventurous event.
People who have been participating in bike tours for years start training about four months before the bike tour takes place.
You only need one month of consistently riding your bike for four to six days a week to successfully perform on a bike tour.
Some people prefer riding an indoor trainer, but others try to replicate the conditions they’ll be enduring at the bike tour itself. You should spin your bike at high revolution rates per minute. The revolutions per minute you should be hitting is at least 90 RPM.
A practical goal would be to clock in around 300 to 600 miles, which translates to about 20 to 30 hours on a bike trainer. Most people focus so much on riding their bike that they don’t take the time out of their day to follow a stretching routine.
Stretching will enhance your tendons, muscles, and ligaments, so your body is ready for the next stage in bike tour training.
The second month you spend in training should be dedicated to building up your body strength. At this stage of training, you should start to diversify your workout habits to make it more difficult.
You can start riding hills and vary your training, so it contains intervals and sprint training.
The first month is spent building a basic workout habit, and the second month gives you the additional strength you need to complete a bike tour successfully.
It’s at this stage where most people experience injuries since they overdo the training. You should have a balanced blend of rest days, hard bike rides, and easy bike rides.
A good rule of thumb to follow is to make your shortest bike riding days the time you work on sprinting and make your longest bike riding days the longest.
When you have completed this workout schedule for a month, you can move onto the next stage of building your endurance.
For those embarking on an extremely long-distance bike tour, building up endurance is the most important stage of your bike tour training. In the third month, you should start to take longer bike rides once or twice a week.
By forcing your body to withstand longer distances, you build up stamina, so you don't give up halfway into the bike tour. In fact, by the end of the third month, you should be able to complete about 40 to 50 miles of bike riding in a day with no problems.
When you begin you long-distance training, you should consider toning down the riding strength since you'll be spending so much time sitting on your bike.
You'll start to enjoy taking your bike out for a 50-mile ride because you can take a tour of your hometown and not spend any money on transportation.
Make sure to take a meal and some water with you when you're at this stage of your training because you don't want to faint while riding your bike.
About six weeks before your bike tour, you should start adding weights to your bike when you take it out for a ride. This is particularly beneficial on long-distance endurance days where you ride your bike for 50 miles at a time.
You can start at carrying 20 pounds and move your way up. The weight you're carrying will help to build more strength in your muscles, tendons, and ligaments. This means there's a less likely chance you'll sustain an injury and more likely chance you'll enjoy your trip.