Physical Conditioning for Touring

Physical Conditioning for Touring Cyclists eing in good physical shape influences everything you do. Bike touring is no exception. It's easier, safer and more enjoyable when you start out in good physical shape. The amount of physical preparation you need depends on your current level of fitness and the amount of time you want to spend in the saddle. Occasionally train with a loaded bike. Mimic conditions of an upcoming tour during your training. Make training enjoyable; otherwise, you'll avoid it.

Overall Training Goals

A bike touring training program should: increase aerobic fitness increase endurance build the muscles used most during cycling (legs, back, arms) Not surprisingly, the best training exercise for bike touring is regular cycling.

Bike Training Basics

No single training plan works for every cyclist. But there are some general rules that will help you develop a plan that you can stick to and enjoy: Start Out Slowly Give yourself plenty of time to get in shape. Begin with short rides over easy to moderate terrain (two or three times a week), then increase the length, difficulty or frequency of those trips as you get stronger. Consider Upcoming Tours When possible, train in the kinds of conditions that you're likely to encounter while touring. This includes the terrain, probable weather and surface conditions (road, gravel, trail). This will help you gain riding experience as you train. Make Training Fun Keep your training program interesting. Incorporate training rides into everyday activities like commuting to work, spending time with family or friends, or grocery shopping. Get Used to the Weight The added weight of a touring gear load can affect your bike's handling, braking and its response to wind. So ride a fully loaded bike from time to time as you train. Start with small loads at first on level terrain and then increase your load and the difficulty of your training rides gradually. Practice Training rides provide good opportunities to practice other touring skills, like performing pre-ride bike checks, attaching and detaching bike bags, packing and unpacking and even stopping and setting up camp. The more you practice before you leave on a tour, the smoother and more enjoyable that tour will be. Tip: Place water-filled collapsible containers into your panniers while training. They will lend the weight and an added instability to your rides. When it comes time for touring, you'll be ready.

Other Types of Training

Lots of noncycling activities can be included in training programs to strengthen muscles, increase aerobic fitness and build endurance. Common options include hiking, X-C skiing, jogging, swimming and so on. Mixing in activities like these also helps keep training exciting and enjoyable. You may also want to hit the gym and get into a weight-training program. Talk to a physical fitness expert about training for touring. They will be able to recommend a regimen that will help you get up to par and stay there.

Training and Pain

Most novice touring cyclists experience some discomfort when they first start training (soreness, muscle ache, fatigue). To a degree, this is unavoidable. But persistent aches and pains or sharp discomfort may indicate that you're pushing yourself too hard, pedaling incorrectly or riding a bike that's not set up correctly for you. Listen carefully to your body while training. Slow down or make adjustments to your program when necessary.