When you participate in one of our Rocky Mountain Cycle Tours, you’re putting certain muscles to work – including ones you wouldn’t except when biking. Even when done leisurely on mountain cycling tours, riding a bike every day can be physically demanding.   While yes, you can successfully complete a cycling tour without a training program, you risk injuries that can put your tour to a sudden halt. Furthermore, if you’re in the best shape for the tour, you’re able to enjoy it more than simply trying to endure each day. The better your fitness, the happier your cycling tour will be.   The question is – how much training is required to prepare for a week-long mountain cycle tour and what does it entail? At Rocky Mountain Cycle Tours, we want to make sure that you enjoy your trip as much as possible. We’ve put together a training guide below to help you get in the best shape for your upcoming cycling tour.

Example training schedule for a mountain cycle tour

Week 1:

  • Begin by cycling at a comfortable distance and at your own pace 3 times a week.
  • As the fatigue and muscle soreness decrease, start incorporating resistance such as more hills or difficult terrain to up the level.
Tip: Make sure to do a recovery ride after each day to help clear waste products from your legs. We recommend a 30-minute ride with a low resistance to cool down.

Week 2:

  • Starting adding 1 additional endurance ride with resistance.
  • Research the average length of each day of your tour. (View our tour schedules here.)
Tip: Avoid overtraining. Listen to your body and rest when needed.

Week 3:

  • Add 1 additional endurance ride with resistance.
  • Start incorporating weight and core training.
We suggest: Squats, lunges, step-ups, calf raises, leg extensions, leg raises, planks, rows, and deadlifts. These are well-rounded workouts that will strengthen your legs, core, butt, and lower back to increase your endurance during a cycling tour.
Tip: Incorporating core strengthening workouts is often overlooked but is especially important for cycling. A strong core takes the workload off your back during a mountain cycle tour.

Ready for your Rocky Mountain Cycle Tour?

Training for a cycling tour only reaps benefits when you’re set to go on your trip. You’ll not only be rewarded with an enjoyable experience, but you’ll also enjoy better strength, fitness, and health. Contact the friendly and passionate team at Rocky Mountain Cycle Tours for your next cycling adventure!
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