Training for a Bicycle Tour with Ciclismo Classico: A Journey to Lifelong Fitness

Cycling is more than just a sport or a mode of transportation—it is a lifelong activity that keeps you healthy, engaged with nature, and constantly improving as a rider. One of the greatest joys of cycling is that every bike tour you embark on is an opportunity to enhance your skills, build endurance, and gain confidence on two wheels. If you’ve signed up for a tour with Ciclismo Classico, congratulations! You’re in for an unforgettable adventure filled with stunning landscapes, cultural immersion, and, of course, plenty of time in the saddle.

To fully enjoy your tour and maximize your experience, it’s important to prepare both your body and mind for the challenge. Whether you’re an experienced cyclist or a recreational rider, proper training will ensure that you have the stamina, strength, and comfort needed to enjoy each day on the bike. Here’s a comprehensive guide to getting in shape for your Ciclismo Classico tour while keeping the joy of cycling at the heart of your preparation.

Cycling: A Lifelong, Low-Impact Sport

One of the many reasons cycling is such a fantastic activity is that it’s a low-impact sport that can be enjoyed at any age. Unlike running, which can be tough on the joints, cycling provides an excellent cardiovascular workout while being gentle on the knees and hips. Whether you’re a seasoned rider or new to the sport, cycling is an accessible and sustainable way to maintain fitness and explore the world.

Preparing for a bike tour isn’t about racing or pushing yourself to extremes—it’s about getting comfortable on your bike, improving endurance, and ensuring that each day of your tour is enjoyable rather than exhausting. Every ride you take in preparation for your trip will not only improve your fitness but also enhance your overall cycling experience. Being more fit means that you will enjoy the scenery even more. The tour is not a race, and it is important to remember that you should always ride at your own pace.

Thanks to a commitment to lifelong fitness more than ever before, our guests embrace the philosophy of staying forever young. Ciclismo Classico is hosting cycling guests taking our tours well into their late 60s, 70s, and 80s—a testament to the fact that cycling keeps you forever young and young at heart.

The Core of Your Training: Ride Your Bike Regularly

The most important part of your training? Simply spending time on your bike! Aim to ride three to four times per week, varying the duration and intensity to simulate the conditions you’ll face on your tour. Here’s how to structure your weekly rides:

1. Long Ride (Once per Week)

One ride per week should match or exceed the longest day of your selected Ciclismo Classico tour. This is crucial for building endurance and ensuring that your body is comfortable with longer hours in the saddle. If your tour includes a 50-mile day, work up to that distance gradually, adding miles each week until you can complete it confidently.

2. Moderate Rides (Two to Three Times per Week)

Supplement your long ride with two to three shorter rides, focusing on:

• Cadence and Efficiency: Try to maintain a steady cadence of 80-90 revolutions per minute (RPM) to improve your pedal stroke and reduce fatigue.
• Hill Training: If your tour involves climbing, include hill repeats or rides with elevation gain to build leg strength and climbing confidence.
• Pacing and Recovery: Learn to pace yourself so you can ride comfortably for several hours without overexerting early on.

3. Terrain-Specific Training

Consider the type of roads and terrain on your tour. If you’ll be riding on rolling hills, gravel roads, or long flats, try to find similar conditions in your local area. Getting accustomed to varied terrain will make your transition to the tour route much smoother.

Cross-Training: Strength, Flexibility, and Endurance

While cycling is the main focus of your training, incorporating cross-training will enhance your strength, endurance, and overall fitness. This can help prevent injuries and improve your performance on the bike.

1. Strength Training (2 Times per Week)

Incorporate strength training into your routine to develop core stability, leg strength, and upper body endurance. Focus on:

• Leg Exercises: Squats, lunges, and leg presses build power for climbing.
• Core Work: Planks, Russian twists, and leg raises help maintain a strong posture on the bike.
• Upper Body Strength: Push-ups and rows strengthen your shoulders and arms, reducing fatigue from holding the handlebars.

2. Flexibility and Mobility (Daily or Several Times per Week)

Cycling can lead to tight hamstrings, hip flexors, and lower back stiffness. Incorporate yoga or stretching to improve flexibility and prevent discomfort on long rides.

• Key stretches: Hamstring stretch, hip flexor stretch, spinal twists, and shoulder openers.
• Foam rolling: Helps release tight muscles and improve circulation.

3. Cardiovascular Conditioning

Although cycling is your primary cardiovascular workout, engaging in other aerobic activities like swimming, rowing, or hiking can improve overall endurance while reducing the repetitive strain on cycling-specific muscles.

Nutrition and Hydration for Training and Touring

A well-fueled body performs better, both in training and on tour. Focus on:

• Pre-Ride Nutrition: Eat a balanced meal with complex carbs and protein before riding.
• Hydration: Drink plenty of water throughout the day, and bring electrolyte drinks for longer rides.
• On-the-Bike Fueling: For rides over 90 minutes, carry snacks like energy bars, bananas, or nuts to maintain energy levels.
• Post-Ride Recovery: Refuel with protein and carbohydrates within 30 minutes of finishing a ride to aid muscle recovery.

Final Weeks Before Your Tour

As your tour date approaches, fine-tune your training and recovery:

• Taper your rides: Reduce mileage in the final week to allow your body to rest and recover.
• Ensure your bike is in good condition: Get a professional tune-up to check brakes, gears, and tires.
• Pack wisely: Familiarize yourself with what you’ll be carrying on the tour and make sure your cycling gear is comfortable and well-tested.

Enjoy the Ride!

Training for a Ciclismo Classico tour is an exciting journey in itself. The more time you spend on your bike, the more confident and prepared you’ll feel when you embark on your adventure. Remember, every tour is an opportunity to grow as a cyclist, explore breathtaking landscapes, and immerse yourself in local cultures. By training consistently, focusing on both physical and mental endurance, and embracing the joy of cycling, you’ll set yourself up for an unforgettable experience.

When you are on a tour with Ciclismo Classico, you will enjoy Cycling Clinics as well as one-on-one coaching from our expert cycling guides.

So, get outside, pedal often, and enjoy every moment leading up to your tour—your best rides are yet to come!