Skip to content

Fitness & Exercise

Font Size

Bike Tours for Beginners

By
WebMD Health News
Reviewed by Gary D. Vogin, MD

Sept. 5, 2001 -- Whether you take to your 10-speed to raise money for cancer research or join a comparatively luxurious private bike tour group, road trips lasting several days are a great way to see the world and get some exercise.

It may sound grueling. Truth is, however, properly prepared, almost anyone can participate in a multiday biking tour.

It's easy to get on board with an organized bike tour. Virtually every state sponsors a multiday biking tour, such as the BRAG, or Bicycle Ride Across Georgia. Many not-for-profit foundations also sponsor biking tours as a way of raising money and awareness of their causes. For those who prefer the luxury of having their details planned, their luggage carried for them, and the option of hopping into a van if they get too tired, private companies like Backroads, of Berkeley, Calif., offer ready-made biking tours all over the world.

Jason Conviser, PhD, FACSM, is an exercise physiologist who is vice president of clinical services for Bally Total Fitness at its headquarters in Chicago. When his clients approach him with an interest in participating in a multiday biking tour, he encourages them to go for it and to be sure they're properly prepared, so that they can enjoy the trip instead of merely surviving it.

"You're there to have fun," he says. "Quite often, there's so much anticipation and so much desire to do well that fun is forgotten."

According to Conviser, if you're going to have fun on your biking trip, you need to train for weeks in advance, about twice as hard as how you'll be biking on the trip itself. So, if you're going to be biking 10 miles a day on your trip, get pedaling 15 or 20 miles a day during training.

Also, be sure to mimic the conditions you'll be under as closely as possible. If you train on a stationary bike in a gym, for example, see if you can adjust the resistance to simulate hills and mountains.

Adding weight training really builds endurance, so include it in your workout. If you'll be biking at a higher elevation than where you're training, remember that you won't perform as well on the tour because there's less oxygen in mountain air.

Make sure you know your route (hopefully, it won't be thick with cars and traffic) and be certain you are familiar with the planned rest stops. Keep in mind, you'll be doing more than resting, as you'll need to replace lost fluids, stretch, and check yourself to be sure no injuries are developing.

And when body and mind are set to go, take some time to learn how your equipment works and what it takes to keep it in good running condition, too. Meg Lynch, a trip leader and consultant for Backroads, says that the most common mechanical pitfalls are flat tires and chains falling off. You can fix both of these mishaps on the road if you have the know-how and tools.

Healthy Living Tools

Ditch Those Inches

Set goals, tally calorie intake, track workouts and more, all via WebMD’s free Food & Fitness Planner.

Get Started

Today on WebMD

pilates instructor
15 moves that get results.
woman stretching before exercise
How and when to do it.
 
couple working out
Moves you can do at home.
woman exercising
Strengthen your core with these moves.
 
man exercising
Article
7 most effective exercises
Interactive
 
Man looking at watch before workout
Slideshow
Overweight man sitting on park bench
Video
 

Pollen counts, treatment tips, and more.

It's nothing to sneeze at.

Loading ...

Sending your email...

This feature is temporarily unavailable. Please try again later.

Thanks!

Now check your email account on your mobile phone to download your new app.

pilates instructor
Slideshow
jogger running among flowering plants
Video
 
woman walking
Article
Taylor Lautner
Article