You have taken time from your busy schedule and are all set for your bike tour. It is the right time to train yourself for this exciting activity.
You will love to explore the scenic beauty around the track with excellent training. But if you don’t do your homework, you will have to tackle dead butt syndrome and other body aches!
Thus, it becomes vital to plan before you hit the pedals. So, here are the best training tips to follow before a bike tour.
How to Train for a Long Bike Tour?
#1 Training Is Essential
Training: It doesn’t matter whether you have a week-long tour or a 40-mile sprint. The level of your training will decide your success. Training long before the time will help your body to adapt with physical intensity.
Training prevents injury: Preparing well before decreases the chances of inflicting a wound. Bike tours can exert stress on the upper back, butt, calf, and knee. Sometimes you might feel to ignore the tips mentioned below. There are chances you might find a rhythm but only after sustaining a lot of pain. Thus, training is quite essential.
#2 How to Train for a Bike Tour Novice
If you are new to the activity, then you can plan your bike tour at (bicycling.com) this website. It will provide you the best bike tour planning strategy.
If you don’t want to follow any guidelines, then you can set your mileage limits. By doing so, you can boost your endurance and reduce the risks of injuries.
#3 Maintaining Constant Fitness
Importance of fitness: Most expert racers always mention fitness. You need to keep yourself fit not for the race but for life. Keeping yourself fit will reduce the chances of injuries and disease.
Regular Training: When you search for how to train for a 40-mile bike tour, you will find regular training at the top. If you want to showcase professional riding skills, then make practice your hobby.
#4 Selecting the Right Bike for Job
Understanding Different Types of Bikes: Now that you have registered for a bike tour, you will need something to pedal. There are different types of bikes available in the market. You have to buy one according to your tour.
Here is the list of different types of bikes for suitable tours.
- Cruisers: You can shop for this bike if you love to cruise around a beach or during summer eves.
- Mountain bikes: They have unique off-road designs, but you can also use them on pavements.
- Road Bikes: One can only use them in pavements and not on off-road tracks.
- Hybrid Bikes: These bikes are not as rigid as mountain bikes, not as fast as road bikes. Thus, hybrid bikes offer minor dual benefits but for a competitive price.
The pricing structure of bikes: Shopping for bikes can be expensive. Bike prices start from 100 dollars and can rise to several thousand dollars. You must have a clear budget in your mind before you shop for an appropriate cycle.
You will also have to fancy your favors as you cannot expect a premium model at the low range of price. You will get what you invest; thus, plan your buy accordingly. Check out fantastic bike shopping tips at (lifehacker.com)
#5 Break Down of Diverse Cycling Positions
Seated climbing position: Now that you have a bicycle, you will have to understand different seating positions. First, you have to crack down the seated climbing position. In this type of position, you have to hold the handlebars from the top. Place your posterior in the middle of the saddle. You will have to use it while climbing steep gradients of slopes.
Standing climbing position: Most of the cyclists also like to stand while climbing a slope or gradient. To do so, you will have to catch the handlebar at the hood and stand by, keeping your head erect. The technique will help you to exert more pressure on pedals,
Descending: You have to control your speed while declining from a slope. To do so, you have to bend your chin towards the stem. Hold the handle from the top and bend your knees and back to control your speed.
Extreme descending: The technique is best if you don’t want to reduce your speed. You have to hold the handle from the top and bent your body forward by bending your elbows inward.
Sprint: If you have registered for a bike race, then you can use this technique to increase your speed. Generally, professional cyclists use this position at finish lines. You have to transfer your weight at the front pedal and pedal as hard as fast you can. You have to understand different cycling positions if you are looking to train indoors for a 40-mile bike tour.
#6 Bike Gears Shifting for Novice
Significance of understanding bike gears: A beginner needs to understand the fundamentals of bags. It will help you in deciding the effect when you change front chainrings and rear sprockets.
What is the need for bike gears? You must be wondering what the need for gears in a bicycle is? Well, gears come into the role when the concern is of climbing or declining from a slope. They maintain a uniform speed which ensures that you have to stress less on pedals.
A high gear of bike gear comes into play when a cyclist rides at high speeds. Like high gear, low gear is helpful while riding a bike at comparatively lower rates.
It doesn’t mean that you have to shop around for bikes with too many gears. An increased number of gears means you have options to select as they can make your ride smooth.
#7 Essential Strength Exercises for Cyclists
- Front Plank: It will help you to build endurance and will impact your cardiovascular system.
- Half-Squat: You can practice half-squat to avoid sore butt syndrome. It will exert pressure on your butt and thigh muscles as they are vital for your legs.
- Boat Pose: The exercise will strengthen your lower back. It will help you during aggressive cycling positions, especially while sprinting.
- Step-ups: It will help you in managing your weight and strength on a single leg. Step-ups will reduce the chances of calf injuries.
- Yoga: You can also add yoga in your workout reps to help you tackle muscle soreness and aches. You can do yoga for 15 minutes as it will improve your focus and concentration skills. Most cyclists suggest to beginners that it is paramount to focus on mental wellness. One has to focus on creating a balance between physical stress and mental balance.
I hope you guys enjoyed the ride to the best training tips for a long-distance bike tour. It is vital to prepare before 6-8 months to ensure that you are in the right shape before the ride. Training also becomes essential if you are planning for the week-long ride. You can also share this article with your friends who are excited about the upcoming major bike event in the city. Also, do share your worthy thoughts in the comments.