Multi-day bike tours offer an incredible way to explore the world, challenge yourself, and achieve something truly remarkable. 

But, if you're eyeing a multi-day bike tour with a mix of excitement and perhaps a tad of apprehension, you're not alone.  

Many of us worry about keeping up with the physical demands, navigating in a new country, or simply managing multiple days cycling.  

This is where a well-thought-out cycle training plan comes to your rescue.  

It's crafted with your specific needs and concerns in mind, aiming to build your stamina, strength, and confidence gradually. The goal is to prepare you for those rolling hills and scenic routes in a way that feels manageable and realistic. By starting slowly and progressively increasing the challenge, you'll find yourself more prepared than you ever thought possible. 

Ready to ride? Grab your helmet!  

Understanding Your Training Needs 

To make sure you're on the right track, let's break down the key factors you need to consider before starting, followed by how to set realistic and achievable goals. 

Assess Your Fitness Level: 

Test your current cycling capabilities. Go for a bike ride and note how far you can comfortably cycle and how you feel during and after the ride. This will give you a baseline. 

Evaluate Your Available Time: 

Take a look at your weekly schedule. Pinpoint the time slots you can realistically dedicate to training without causing too much disruption to your daily life or compromising rest and recovery.

Mark these times in your calendar as non-negotiable training sessions. 

Understand the Route Difficulty: 

Research the specific details of your planned bike tour. Note the daily distance, terrain type (flat, hilly, or mountainous), and any other challenges (like elevation gain).  

This information is crucial for tailoring your training plan to mimic the conditions you'll face. 

Going on a Grasshopper Adventures bike tour? Reach out to our team, who'll happily answer any questions you have regarding a typical day on tour.  

Keep A Training Log:  

Document your progress towards your goals. Note distances cycled, routes taken, and how you felt. This log will not only track your progress but also help you adjust your plan as needed. 

Adjust Goals as Needed: 

Every few weeks, review your training log and assess your progress. If you’re consistently hitting your goals earlier than expected, consider gradually increasing your targets. Alternatively, if you’re struggling to meet your goals, it might be a sign to set more realistic expectations or adjust your training approach. 

The 8-Week Training Plan Overview 

This plan is optimized for busy schedules without compromising the end goal.  

This plan integrates five weekly activities designed to prepare you for enjoying a 50-kilometer tour with multiple stops: 

Long rides 

Long rides are all about simulating the kind of day you might experience on a tour. Seek out some hills and enjoy coffee breaks and lunch stops along the way. 

Short rides or a cardio session 

Short rides or dedicated cardio sessions, whether on the bike, at a spin class, or through another form of heart-pumping exercise, are designed to increase your stamina over time, teaching your body to recover more efficiently and preparing you for those longer distances.  

Stretching

Incorporating stretching or yoga into your routine is essential for preventing injuries and improving your range of motion. Far from an afterthought, this practice can include attending yoga classes, meeting with a personal trainer, or even using digital platforms and apps like FitOn.  

Strength training

While optional, strength training is highly recommended for cyclists who want to up their game. Focusing on arms, legs, and abs, these exercises build the muscular endurance and power needed for better bike control, efficient pedaling, and overall resilience. Pick up some weights in the gym, do some at home with bodyweight exercises, or attend a class that targets these key areas. 

Important to remember: Cycling should feel good—and some days, no ride is the best ride. Be flexible, listen to your body, and take rest seriously.

Download the Training Plan - Grasshopper Adventures

Tips for Tour-Style Training Rides: 

When prepping for a longer training ride consider the following. 

• Plan Your Route: Use tools like Google Maps, All Trails, Strava, Ride with GPS, or other cycle route apps to find interesting stops within a suitable distance. 
• Pack Appropriately: Bring essentials like water, snacks, mobile phone, a mini first-aid kit, spare tube or puncture repair fit, and a portable bike pump. 
• Become a Traveler in Your Neighborhood: Look at a map of your locality and mark places you'd like to visit—parks, markets, museums, etc. Plan your ride to hit several of these spots. 
• Weather Prep: Keep an eye on the weather forecast and dress accordingly, just as you would when traveling. 
• Enjoy the Ride: The goal is to have fun and enjoy the cycling experience, so don't focus too much on pace or distance.  

Week 1: Getting Started 

Focus: Ease into cycling and familiarize yourself with your biking gear and start building a foundational fitness base. Develop a routine that includes aerobic activity, strength, and flexibility work. 

Training Days: 

• Short ride/cardio: Start with a 30–45-minute brisk walk or bike ride, to get your body moving. 
• Stretching: Enjoy a relaxing session of stretches or yoga. If you don't have access to a trainer, no worries! Simply find some great guides on YouTube or use the friendly FitOn app—it's free and super easy to follow. 
• Strength training: Strength training with exercises like squats, lunges, and planks helps build endurance for multi-day bike tours. If you don't have access to a gym or trainer, FitOn offers excellent home workout videos. 
• Long ride: 15km easy ride; focus on feeling comfortable and getting used to the bike. 

Have a look at our multi-day bike adventures, perfect for beginners! 

Week 2: Increasing Endurance

Focus: Increase your cardiovascular capacity with enjoyable activities while integrating some strength work that complements your cycling. 

Training Days: 

• Short ride/cardio: Incorporate a cardio class that piques your interest, such as a spin class for bike synergy or a Zumba class for fun, still aiming for about 30-45 minutes. If attending a class is a bit difficult you can find virtual classes on YouTube or Netflix. 
• Stretching: Stretching is the perfect way to unwind, but it also helps enhance flexibility and reduce muscle tension, boosting your overall performance on the bike. 
• Strength training: Begin by using body weight exercises (squats, planks, etc.) and then progressively introduce weights. Review exercises online and craft a personalized circuit that matches your fitness level. 
• Long ride: 22km.  

Plan to visit a nearby park you've always passed but never stopped at. Enjoy a snack on a bench and take in your surroundings. This is about seeing your neighborhood with fresh eyes. 

Week 3: Endurance and Sightseeing Balance 

Focus: Balance endurance training with enjoyable exploratory rides that serve a dual purpose: improving your fitness and allowing you to discover new places. 

Training Days: 

• Short ride/cardio: Aim to incorporate 30-45 minutes of cardio. Choose activities that elevate your heart rate and fit conveniently into your schedule, such as going on walks, engaging in easy bike rides, attending spin classes, or participating in any other cardio-based class. 
• Stretching: Incorporating stretching into your routine can improve your posture and increase your range of motion, making everyday movements feel easier and more fluid. 
• Strength training: Add a few core exercises to your routine. Core-focused exercises, such as Russian twists, improve your balance. 
• Long ride: 29km.  

Cycle to a local museum or gallery, stopping for a cup of coffee or tea en route. If they have bike racks, lock up and take a short visit inside to break up the ride. 

Week 4: Add some Hills 

Focus: This week, concentrate on incorporating elevation into your rides to build strength and adaptability for hill climbing. 

Training Days: 

• Short ride/cardio: 30-45 minutes of cardio, like walks, easy bike rides, or a spin class. 
• Stretching: Regular stretching sessions can contribute to better blood circulation, ensuring that your muscles receive the oxygen and nutrients they need to recover faster. 
• Strength training: It's important not to forget about working your arms. Kettlebell workouts build arm and shoulder strength, helping you maintain control of your bike on challenging terrain. 
• Long ride: 36km 

Seek a route with some gentle hills and a few coffee stops in between. 

Week 5: Climb Some More 

Focus: Increase the climbing challenge to push your endurance and refine your hill-climbing skills. 

Training Days: 

• Short ride/cardio: 30-45 minutes of cardio, like walks, easy bike rides, or a spin class. 
• Stretching: If you haven't tried yoga yet, you absolutely should—it's a great way to enhance core strength and improve your balance, both of which can significantly enhance your enjoyment on the bike. 
• Strength training: Calf raises enhance lower leg strength, providing stability and support for continuous pedaling. 
• Long ride: 43km  

Choose a route with some more challenging hills to test your endurance. Stop for lunch (maybe at your favorite local market) to refuel before you cycle back home. 

Week 6: Longest Ride 

Focus: Focus on expanding your distance limits while maintaining a good mix of terrains, including hills, to challenge stamina. 

Training Days: 

• Short ride/cardio: 30-45 minutes of cardio, like walks, easy bike rides, or a spin class. 
• Stretching: Emphasize deep breathing during your stretches. 
• Strength training: Deadlifts strengthen your lower back, reducing the risk of discomfort during long hours in the saddle. 
• Long ride: 50km 

Stop for coffee or snacks, continuing to tackle a mix of terrain, including some hills, to challenge your stamina. Break for lunch at a halfway point. 

Week 7: Taper and Prepare 

Focus: Shift gears to a tapering mode where the aim is to maintain fitness while allowing your body to rest before the event. 

Training Days: 

• Short ride/cardio: Dial down the intensity with a focus on maintenance instead of build-up. Incorporate a gentle cardio session, like a peaceful bike ride or a leisurely swim, focusing on enjoying the activity rather than pushing limits. 
• Stretching: By making stretching a habit, you can help prevent injuries and maintain a healthier, more balanced body, keeping you active and agile. 
• Strength training: Incorporating resistance bands can increase muscle strength, making those long climbs on your tour more manageable. 
• Long ride: 30km.  

Plan a route that hits up two or three of your favorite cafes or ones you've wanted to try, and if you’re up for an adventure, cycle to a nearby trailhead for a short hike, adding an outdoor twist before pedaling back home. 

Week 8: Rest and Recover

Focus: Prioritize rest and mental preparation while engaging in light activities to stay loose and relaxed pre-tour. 

Training Days: 

• Short ride/cardio: Prioritize rest and recovery in this final week with only light cardio activities, such as walking or gentle cycling, to keep muscles loose. 
• Stretching: Continue your established stretching routine. 
• Strength training: Go easy on your muscles and keep the intensity low. 
• Long ride: 20km 

It's almost time for your multi-day bike tour! This week's rides' aim is to keep your legs limber and your spirits high, ensuring you stay tuned up without overexerting before your journey begins. 

Recovery and Rest Days 

Remember, recovery is just as important as training. Ensure you're getting enough sleep, eating well, and taking care of your body. Rest days can include light activities like walking or stretching that help maintain mobility without overtaxing your body. 

Gear 

Having the right gear can make a significant difference in your training and the tour itself. Invest in a good quality bike, comfortable riding clothes, and the necessary tools for repairs.  

Nutrition 

• Hydration: Begin with two liters daily and adjust based on ride length and intensity. 
• Protein: Vital for muscle recovery—include a source of protein after each training session. 
• Healthy Fats: Incorporate foods like avocados, nuts, and fatty fish into your meals. These fats provide prolonged energy, help your body absorb vitamins, and reduce inflammation, which is great after a long day of cycling. 
• Carbohydrates: Ensure you're consuming enough carbs before, during, and after rides. 
• Electrolytes: On longer rides, replenish with an electrolyte drink to maintain mineral balance. 

Happy Cycling 

And that's the plan: structured, efficient, and fun! Now that you've seen what it takes to prepare for your multi-day bike tour, why not get started? Download the full training plan in PDF format below to keep yourself on track and make every pedal count. 

Download the Training Plan - Grasshopper Adventures