How to Train for a Bike Tour

You're not just training your legs and lungs - you're also getting used to spending lots of time on a bicycle seat. Even if you're in shape, hours of riding will make your body sore if you aren't prepared.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Padded Bicycle Shorts
• All-purpose Bike Tools
• Bicycle Helmets
• Bike Pumps
• Biking Gloves
• Full-suspension Mountain Bikes
• Gel-cushioned Bicycle Saddles
• Hybrid Bikes
• Mountain Bikes
• Panniers
• Touring Bike

1. Become acquainted with your bicycle. Ride in a low-traffic area for one hour at a comfortable pace. Shift gears, step into and out of the pedals at intersections and ride with your hands in different positions on the handlebars.
2. Begin taking hour-long rides in rolling hills on the weekends when you're comfortable with the gears and different parts of the bike. With a map or odometer, note the approximate distance you can travel in one hour.
3. Ride for an hour and a half - once you're comfortable riding 10 miles in an hour on rolling hills - to a distance of 15 miles.
4. Continue adding time and distance until you can ride for three hours comfortably, with rests as needed, for 30 miles on rolling hills.
5. Continue increasing your distance by five-mile increments. Include longer - but not necessarily steeper - hills.
6. When you can ride 40 miles in four hours or less, put panniers (bags made for bikes) on your bicycle. Load them with picnic supplies (10 or 15 lbs). Ride for an hour to a picnic site, eat and then return.
7. Continue to ride with loaded panniers - grocery shopping by bike is a good way to practice - until you can maneuver your bike at regular speed loaded and unloaded. Continue increasing time and distance until you reach the average day's ride for your planned trip.
8. Pack the gear you plan to take on your trip and make a ride equal to your planned average day.

Tips & Warnings

• Wear bike pants with a padded seat and wear padded bicycling gloves.
• Train so that you can ride all day comfortably, rather than a few hours fast.
• If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity.