Training for aminoycle Touring
The most important physical preparation you can do is to spend as much time on your bike as possible for the months prior to departure. Try to emulate conditions of your tour in terms of terrain, hills, weather, and packing your full touring gear for your more challenging training rides. It’s smart to begin a training plan at least 12 weeks before you embark on your cycle tour, but don’t worry if you don’t have that much time. Start when you can with what you have.
Training Principles
- Ride regularly for at least 4 months before staring Camino tour
- get out and ride 3-5 times/week
- a medium-length ride mid week (2-3 hours)
- 1-2 longer rides on the weekend (average daily tour distance as target)
- Ride on hilly terrain to gain strength and experience for steep climbs and descents
- Ride on the variety of surfaces that you will likely encounter on the Camino: paved roads with cars, dirt/gravel roads, and non-technical off-road walking trails
- Ride in a variety of weather conditions including hot, cool, windy and rainy days to simulate your tour experience
- Mix in cross training, strength training, and flexibility training, especially if winter riding is challenging (see REI’s recommendations)
Training Goals
- Complete a ride unloaded for a distance 20% longer than your average daily tour distance
- Complete a multi-day tour for 2-3 consecutive days at your average tour distance with bike packed and loaded with actual touring gear
- Ride should be at least 50% on gravel roads or trails (minimize pavement)
- Ride should include hills and climb at least 1500′ (500m) / day
- Be able to ride comfortably on the bike (and seat!) for 6 hours/day without being miserable
Training For the Camino
Determine a goal Average Daily Distance (ADD) you would like to cover on your bike tour. For example, if you are planning to cycle the entire Camino Francés (~500 miles) and you have two weeks, you might consider focusing on 40 miles as your daily goal (that will leave you 1.5 extra days for rest days). If you have three weeks, 25 miles a day would be a good goal (leaving you 1 rest day).
Remember that on a bike tour you will almost certainly average a slower pace than during training rides. You will be riding a loaded bike. You will be on unfamiliar terrain and may need to stop and examine your map from time to time. You will be sightseeing and stopping to visit historical landmarks or absorb the ambiance of a village. And you will likely be lured to one or more cafe each day with the promise of a cafe con leche or chilled drink. Don’t plan too ambitious of an ADD, a more leisurely pace will be more enjoyable and less likely to result in injury.
12-Week Camino Cycling Sample Training Plan
Below is a suggested training plan based around your target Average Daily Distance (ADD). No training plan is perfect for everyone, so feel free to adapt as you see fit. Listen to your body and adjust the training plan distances accordingly.
- Week 1: Two training rides per week of 50% of your target ADD (40 miles ADD = 20 mile ride)
- Week 2: Three training rides per week of 50% of your target ADD
- Week 3: Two training rides per week of 75% of your target ADD (40 miles ADD = 30 mile ride)
- Week 4: Three training rides per week at 75% of your target ADD
- Week 5: Three training rides, two at 75% ADD and one at ADD (two 30-mile and 1 40-mile)
- Week 6: Three training rides, 1 at 75% ADD and two at ADD (one 30-mile and two 40-mile)
- Week 7: Three training rides at ADD
- Week 8: Two training rides at 125% of ADD (40 miles ADD = 50 miles)
- Week 9: Three training rides with loaded bike at ADD
- Week 10: Three training rides with loaded bike, two at 125% of ADD and one at ADD
- Week 11: Four training rides with loaded bike, two at 125% of ADD and two at ADD
- Week 12: Rest your body, just do a one-hour ride every other day to stay loose.
Remember that you will get stronger as you ride on a bicycle tour. Don’t be discouraged if the first few days leave you feeling sore and exhausted. Once your body adjusts to the daily mileage each day will feel progressively easier. Plan for lower mileage the first few days to give your body time to adjust without overextending yourself.
Training Links & Articles:
