How to Prepare for Your First Cycling Holiday

A cycling holiday is an incredible way to get up close to a destination and explore it in depth and also allows you to cover quite a bit of ground. Seeing the sights from handlebar height can be very rewarding, however, you need to be suitably prepared for your journey to get the most out of your time in the saddle.

When you choose your cycling tour it is important to opt for one that you are physically able to undertake, or that you are able to train for sufficiently before setting off on your adventure. Being underprepared can lead to injury, an inability to complete all the activities on your itinerary, or an unenjoyable break – none of which you want on holidays.

Naturally some itineraries are more strenuous than others, so you will need to adapt your preparation to suit the cycling tour or self guided bike trip you are embarking on. Refer to your day by day itinerary and trip notes to get a feel for the distances covered and the terrain you can expect on your cycling holiday.

Whether you are challenging yourself with a tough cycle through the French Alps or an easy sojourn through Puglia on two wheels, there are a few things you should consider to make sure you get the most out of your bike tour.

Assess Your Current Health

To prepare for your cycling holiday, you must honestly assess where you are currently at in terms of your fitness and your general health. It is a good idea to make an appointment with your doctor for a check up that can highlight anything you need to consider in your trip preparation or during your trip. This may include any current medical concerns, getting your scripts organised for your time away, or destination specific factors such as vaccinations or precautions for altitude sickness.

If you have any pre-existing medical conditions that have affected you in the past, such as an injury that has impeded your physical ability to cycle, it is good to consult a health professional to guide you on some specific pre-trip exercises or recommend gear to take with you, like a brace for example.

If you have any medical conditions or concerns, it is important to let your Travel Advisor know. You will also usually be required to complete a medical declaration form so that your tour operator can ensure that the trip you are undertaking is suitable for you.

Work on Your Fitness

Whether you are a seasoned cyclist, or you haven’t been on two wheels for a while, it is important to undertake some physical preparation to ensure you are suitably ready for the trip you have chosen. Your fitness regime leading up to your cycling tour will depend on your current level of fitness and the difficulty of the itinerary you have chosen. Your tour operator may provide you with a general training guide, or a health and fitness professional will be able to put together a tailored program for you.

The key is to jump on your bike as often as possible and continue to build your stamina with longer rides and increased intensity. Incorporate hills and longer stretches so that you are prepared for varied terrain and consult your trip notes to get a feel for the distances you can expect to cover day to day on your journey. It is great to be enthusiastic but be sure to allow for rest and recovery, particularly if it has been a while since you have been in the saddle.

Think About Your Nutrition

Your body needs enough fuel, and the right fuel, to keep your energy levels up and sustain your increased workload. More strenuous exercise will burn more calories, so depending on how robust your fitness regime is, your needs will differ. Throughout your training you will start to get a feel for your body’s needs, and if you are after a little more advice, a dietician can help you get a better understanding of your nutrition requirements during your training.

It is also important to keep up your fluid intake to make sure you are feeling your best and avoid dehydration. Naturally your reserves will be depleted during and after exercise so keep a water bottle on hand and make a conscious effort to stay hydrated.

Pack Wisely & Consider Your Gear

You’ll generally be carrying a day pack with your personal belongings on cycling days, so it is important to pack light and stick to the essentials. Consult your trip notes for tour or operator specific luggage restrictions and pack accordingly. You may also find a detailed packing guide in your trip notes, but you won’t want to leave without a hat, sunglasses, a water bottle or hydration pack, and weatherproof gear.

It is also important to pack the right clothing to prevent saddle soreness. During your training you’ll have ample opportunity to identify the best gear for you, and it is good practice to get a feel for the clothing that is most comfortable and make sure you have enough sets to keep you comfy for the duration of your tour.

On many cycling tours you have the option to bring your own pedals and saddle with you, so you can ride with a set you are used to. Check if this is an option with your Travel Advisor at time of booking. If you intend to bring your own gear, then make sure you do your training with the same set and get used to clip in shoes if that is how you intend to ride on tour. If you are not bringing your own kit with you, or are happy to cycle with flat pedals, then choose suitable shoes and get a feel for the bike set up that you are most comfortable with.

Consult a Professional

While this general guide will highlight a few things for you to consider before your cycling holiday, more specific details can be found in your trip notes and documentation provided by your tour operator. A health professional can also assist in tailored programs to help you reach your goals.

With the right preparation, a cycling tour can be the perfect blend of activity and discovery on holidays, showcasing your destination in a whole new and exciting way.