Start Early
Four months before the start of your tour you should be riding a bike, whether it is inside on a trainer, on the road or on a mountain bike. If you have had a long layoff from riding, work on riding at least three days a week, even if it is only for 30 minutes at a time.
Build Gradually
Check the itinerary for your trip to find out what the longest day of your trip will be. Over the course of the next four months include a longer ride once or twice a week. Build your long ride mileage so that it is eventually 5-10 miles longer than the longest day you will ride in your tour. You should be built up to that mileage at least two weeks before your tour.
Spice It Up
Our tours often contain many different kinds of terrain. Training on short steep hills, flat windy roads and long sustained climbs will help you prepare for anything you might encounter on an Adventure Cycling tour. Don’t be afraid to tackle the biggest hill or windiest valley then turn around and do it again, in reverse.
Consistency Matters
Try to ride as often as you can. You may be surprised, but riding for 45 minutes a day six days a week will leave you in better shape than one six hour ride a week. You may not have your legs used to long rides, but you will be accustomed to getting on a bike every day, and that’s what touring is all about.
Other Options
Don’t fret if you can’t get on a bike for some time; staying active is key to a fun tour. Hiking, elliptical machines, swimming, stair climbing, cross-country skiing, and running can all help you maintain your fitness while away from the bike. While biking is always the best choice, these alternatives are much better than resting on your laurels, waiting for the chance to get on the road again.